F3 Knoxville

Tag: Hands

Crabhands

AO: asylum-am
Q: Hands , TRC/Crab legs
PAX: Hands, P3, TRC/Crab legs, Grandslam, Pac-man, Tropicana, Hoodless
FNGs: None
COUNT: 7
WARMUP:
SSH, Windmills, stretching
THE THANG:
Crablegs took us up Baby Everest and then to the pav a lon for the Crablegs trifecta with some running mixed in. Hands then took the lead and worked on some speed work and threw in Jack Webb for fun.
MARY:
No time
ANNOUNCEMENTS:
The usual
COT:
Stick to it but don’t get discouraged and down on yourself, just get back to it.

Barkleys are Back

AO: asylum-am
Q: Charmin (John Willis)
PAX: Cinco (Scott McGuire), Jackson Palumbo, Dung Beetle, Matlock (Bill Maddox), Rainbow, Double Wide, Hands, Cosmo 2, Hot Tub (John Muller), Gibbler, Cat Gut (Mike Davis), Clipper (Ben McCurry), Pac-man, F3 Pluto ( Hugh Nystrom), Love’s, Waffle House (Brady Greene), P3, Charmin (John Willis)
FNGs: None
COUNT: 18
WARMUP: SSHs, Abe Vigodas, Tempo Merkins and Imperial SQUAT Walkers

THE THANG: Mosey to the gate below the Overlook for a history lesson: Many years ago, a young man had a dream of creating a brutally efficient circuit of running and reps. He called it the Barkley. That man was Zygote. He later learned that there was a slightly less famous race of the same name just to the north. Not as fun. Total coincidence.

Partner up and lap the Asylum hill, checking in at 4 stations for different reps at each lap.

3 laps, 4 stations:

1. Squats; Smurf Jacks; Iron Mikes;
2. LBCs; :flag-us: :hammer:; Hello Dollies;
3. Merkins; :diamonds: Merkins; CDD;
4. Burpees; Man Makers; Get Ups

Sweep and Mosey to the AO with one last sprint up Baby Everest and 5 burpees at the top

MARY: She was missed.

ANNOUNCEMENTS: Somebody sign up with P3 for Escape From Haw!

COT: God has given us all gifts and tools to make an impact, but none of us have all the gifts and tools. God has put others in our path to cover our blind spots. Look to those closest to you for help.

Just Another CMUesday

AO: asylum-am
Q: Rainbow
PAX: Hands, P3, Grandslam, TRC/Crab legs, Matlock (Bill Maddox), Rainbow, Hoodless
FNGs: None
COUNT: 7
WARMUP: 20 SSH, Imperial Walkers, Windmills, Tempo Merkins, Michael Phelps and some this and that.

THE THANG: mosey to open air church for circuit of 25 curls, OH press, Lawn Mowers R and L, and CMU press. Performed 2 rounds then run a lap. X2

Then mosey to pavilion. Had some pay workout in our regular spot so we settled in on the side for a partner workout. Partner 1 farmer carry while partner 2 did Abs. 3 rounds of this with LBCs, F Mercury, and Hello D’s

MARY: ended with flutters and LBCs in cadence as well as the famous closer of pickle pounders abs monkey humpers

ANNOUNCEMENTS:

COT: it’s Holy Week Men! Turn off the noise and focus in on what Christ has done for us

Ruckin’ With A Legend

AO: asylum-am
Q: Sawdust , bluebird
PAX: Matlock (Bill Maddox), Tropicana, Gibbler, Hot Tub (John Muller), Coolio (Greg Fox), Pac-man, Hands, Jack-Jack 🐕, Rugby 🐕
FNGs: None
COUNT: 11
WARMUP: Plant the :shovelflag:

THE THANG: Ruck for 4 Miles

MARY: N/A

ANNOUNCEMENTS: (He) Haw Ridge coming up.

COT: A wise man doesn’t think of answers, but what questions to ask. – James Clear, per @F3_Pluto

Grandslam VQ

AO: asylum-am
Q: Grandslam
PAX: Tropicana, Rainbow, P3, Sawdust, Hands, None
FNGs: 1 None
COUNT: 6
WARMUP:
Side Straddle hop
Some toe touches
Arm circles
Tempo Merkins
Tempo Air Squat
Mosey lap

THE THANG: CMU Battle Buddy

Partner 1 runs, burpee at end of lot, then run back adding a burpee each new set. Total 55!

Partner 2 does CMU work until back, alternating each time.

1. Merkins
2. Front raises
3. Overhead shoulder press
4. Curls for girls
5. rifleman carry- hold
6. Squat thrusters
7. Big boy sit ups
8. Lawn mower pulls
9. Kettlebell swing
10. Plank hold

Rinse and repeat- drop the burpees

Fellowship walk to baby Everest- catch out breath. Keep battle buddy. 1 backpedal up baby everest w/burpee at top while partner does air squats until back down.

Ab work to finish it off- multitude of core exercises until timer

ANNOUNCEMENTS: none

COT:
Thank you for those who came out for my VQ. F3 has impacted my life so much in the short time and pushed me to new levels in how I interact with my family, friends, faith and professionally. There is power in being around a group of strong Godly men each morning pushing each other to be better, which in turn makes you want to better those around you in your community.

Having a group of men to hold you accountable and push you is far and few between in the world today. Young men are struggling, you can’t find what F3 has anywhere else. You can’t do it on your own, you need connection daily with other men or something will be missing in your life.

– Seek Godly counsel, rather than worldly
– Remember what is actually important in life – put first things first
– Your kids are always watching- what kind of example are you setting.
– Discipleship- through discipline
– Presence – today is a gift!
– God gives us challenges and turning points in our life for specific reason to grow us closer to him.
– Respond to failure rather than react.

Hebrew’s 12:11- no discipline seems pleasant at the time, but painful. Later it produces a harvest full of righteousness and peace for those who have been trained by it.