F3 Knoxville

Tag: Herbie

No Going Back

THE SCENE: Humid 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Manly Arm Rotations (aka baby arm circles) x 10 ED EA

5 Burpees OYO

Tempo Merkin x 10 IC

Tempo Squat x 15 IC
THA-THANG:

1st and 10: 10 cones at 10 yd increments. At SP perform 10 burpees/1 push-up then run to end. Return to next cone 9 burpees/2 push-ups, etc to end (11s).

Bataan Death Crawl: PAX in a line in bear crawl position. Last man performs 5 burpees while PAX bear crawls. Last man taps man at end of line and heads to front of line. Continue till reaching end point.

Burpmuda Triangle: Three cones about 30 yds apart. Run between cones.

  • Round 1: cone 1 = 1 burp; cone 2 = 2 burp; cone 3 = 3 burp
  • Round 2: cone 1 = 3 burp; cone 2 = 4 burp; cone 3 = 5 burp
  • Round 3: cone 1 = 5 burp; cone 2 = 6 burp; cone 3 = 7 burp

Burpee Dan: 1 burpee:4 lunges to end point then go back with 2 burpee:4 lunges and final round 3 burpee: 12 lunges

Pick up Qs cones: Pick up cones with push-up at each cone, increasing by one at each cone. (10 cones)

MARY:
Not Invited
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leave no man behind. Leave no man the same.

Our heritage tells us of a people who were freed from Egypt and when life got hard in the desert they wanted to go back. Then when they were provided a Saviour and the law was removed they were upset and wanted to return to the “way things were”. We are the same. We remember how things were and how they were comfortable. We are not promised that. We will be and are living in difficult times where each day brings decisions for comfort or challenge. F3 is not an easy choice. Get up, get smoked, get better, DO IT AGAIN. We are here to help each other prepare for life physically and mentally. Don’t be surprised by challenges but be prepared and lean on the fellowship around you.
MOLESKIN:

ANNOUNCEMENTS:

Remembering 6.6.1944

THE SCENE: Mist, 60°F, Feels like 62°F, Humidity 100%, Wind 3mph from ENE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x30 IC
  • LBAC x15 IC Forward & Backward
  • Little of this, Little of that
  • Tempo Squats x15
  • Some of these, some of those
  • Cherry pickers Slow x5

THA-THANG:

6.6.1944

  • 6 laps around the parking lot
  • 6 8-count body builders
  • 9 Rounds, 9 exercises, 24x reps (=1944)
    • Burpees
    • BBS
    • Merkins
    • Lunges (2 count – left leg, right leg = 1)
    • American Hammers (2 count – left side, right side =1)
    • Squats
    • Flutter Kicks (2 count – left leg, right leg = 1)
    • SSH
    • Shoulder taps

MARY:
— no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
On June 6, 1944, American troops started the assault on Omaha and Utah beaches. As A-Rod had stated on Thursday, many of the men were between the ages of 17-19. These were young men who were not conscripted, drafted, or forced to be there; they volunteered. Nothing about the situation was easy, but they chose to do the hard thing. Those that survived the landing were surrounded by their fallen brothers-in-arms. I can only imagine the thoughts going through their heads. Thoughts of not surviving the day or ever returning home. They could have given up right there and waited for the inevitable to come, but they chose to do the hard thing. They moved forward.

We have it pretty easy today. We don’t face life and death choices like these boys did. But we can still make the hard choices. Get up and go to a workout that will be brutal. Stand up for our families and our choices. Stand up for our communities. Strive to do what is right throughout the day.
MOLESKIN:

ANNOUNCEMENTS:

The Quack is Back

THE SCENE: Mid 60’s, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circles, Tempo Squats, Tempo Merkins, Cherry Pickers
THA-THANG:
4 cones were laid out in the parking lot roughly 10 yards apart. We did 4 rounds of work with a mode of transportation between cones, exercises at each cone, followed by 5 Blockees (CMU burpees) and a run up the hill by the church. Each set was followed by a cool down jog (with a soft J) around the parking lot

  • Round 1: Bear Crawl to each cone, 5x Mucho Leg-o’s, 5x Blockees, hill run
  • Round 2: Broad Jumps to each cone, 5x Mucho Arm-o’s’s, 5x Blockees, hill run
  • Round 3: Crab Walk to each cone, 10x American Hammers on 4ct, 5x Blockees, hill run
  • Round 4: Pick Your Poison (any combination of the above), 5x Blockees, hill run

MARY:
Circled up, held a squat while passing the CMUs, once you had the CMU you owed 10 overhead presses
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Last night when I volunteered to Q Filter commented in Slack that he was “ready to suffer”. As I was thinking about what to share I read his comment and realized that that was a very Biblical view on suffering. Scripture actually paints hardship in a somewhat positive light. James says to consider it pure joy whenever we face trials of many kinds, Hebrews encourages us to endure and view suffering the way we would view a son being disciplined by his father, not as punishment but as for the benefit of the son. 1 John says we know when we abide with Christ by if we have joined with Him in His suffering. Culturally we view suffering differently. We avoid it at all costs and often view it as a sign of things gone wrong or heading in the wrong direction. But in reality God uses our suffering to grow and strengthen us while also glorifying Himself. So as men and believers we ought to be, as Filter put it, ready to suffer, knowing that there is fruit to our hardship.

Pigs in Zen

THE SCENE: Clear, calm, mildly humid, just right
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Propeller Arm circles (OH, Sides, Fronts) FWD & BWD IC at least 10 each up to 14, Imperial SQT Walkers x 20 IC, Bobby Hurley’s x 20 IC, SSH’S x 25 IC, Toy Soldiers x 10 IC, Tempo SQTS x 10 IC
THA-THANG:
Mosey to football field where we do some 11’s ….1st & 10’s  where you start on the 10 yd line, with 10 MKN’s and 1 Burpee, sprint to opposite end zone, mosey back to the 20 and do 9 MKNS, 2 Burpees ……and continue until complete.

  • Daft Punk’s, 3 rounds of 12 IC
  • Bleachers Round-  2 steps up, 1 step down (all around and back)
  • Australian Nut Knockers under the Panther IC x 20
  • Mosey to Planters plymetric curb hops along the way b/w the pile-ons
  • 11’s:  Rd 1= Box Jumps & Incline MKNS  Rd 2= Triceps Dips & Derkins
  • Bear Crawl curb to curb x 6 rounds
  • Swifty Lap around the AO (large loop)

MARY:
Myrtl’s- forward legs, cross legs, Donkey kicks on all 4’s, Hip circles FWD / BWD x 10 each

Bird Dogs x 10 IC, Superman’s x 10 IC, Boat / Canoe’s

COUNT-OFF & NAME-O-RAMA
Natty, Simmons, Fast-N-Easy, Biohazard, Geppetto, Herbie
CIRCLE OF TRUST/BOM:
Gave the guys 10 tips on finding your Zen.  Take time out of your day to slow down.  “Think, say, do”  Every action is first a thought.  Every thought has an intention.  Set clear and positive intention to “find zen.”
MOLESKIN:
Prayers for Biohazard’s father-in-law as he goes through tests and for Simmon’s church to find their zen
ANNOUNCEMENTS:

Tuesday Q…but on a Thursday

THE SCENE: 46 for some reason??
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Burpees – purposeful punishment

Shoulder shredder, overhead, cherry picker, chinooks, cherry picker,  reverse chinooks, cherry picker,  MARS, cherry picker, bakerds, cherry picker

tempo squats

tempo Merkins
THA-THANG:

mosey to the football field and take a lap.

Bear Crawl 10,20,30,40,50 and then back.  Stopping on the yard lines and doing that many BBS, next round, Hand release Merkins, then Squats

Man-makers to fill the gap

MARY:
Abs in distress, no touching the ground, Flutter, Box Cutter, Freddie Mercury, Bruce Lee
COUNT-OFF & NAME-O-RAMA
6 HIMs getting better
CIRCLE OF TRUST/BOM:
Don’t be like someone else, be like you!
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.