F3 Knoxville

Tag: Herbie

Have a Naturday (Don’t Mind if I do)

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

  • Indian Run w/ coupon to 1st TN Lot
  • Pick a partner and wheelbarrow the lot, then swap places & repeat
  • Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
  • Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
  • Mosey to Norm Hill with a partner
  • P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
  • Run all the way back to rockpile to discard coupon
  • Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself.  Why would you want to be anyone else, just be a better you.  You know yourself better than anyone.  Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!

Labor Day P-Exam

THE SCENE: 66 and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC 4CT

BAC – x10 IC 4CT (keep arms up)

Seal Claps – x10 IC 4CT (keep arms up)

OHC – x10 IC 4CT

Cherry Pickers – x10 IC 4CT

Tempo Merkins – x10 IC

THA-THANG:
Slowsy around the park. Buddy carry 40lb sandbag along the way. Head to church lot.

P*EXAM (skipped the second E for time and let’s be serious…)

  • P – Prisoner Cell Merkin Burpees (PCMBs) – Burpee. 3 merkins at bottom. Knees to chest between each burpee. x10
  • E – Elevens – 10 merkins at the bottom. 1 squat at the top. Carry 40lb sandy at least 1 full lap during the exercise.
  • X – X-factor – 20x on your 6. Make an X with your body. Right hand to left foot. Left hand to right foot. Repeat.
  • A – ABS – American Hammers, Flutters, BBS 50/ea 2CT where necessary.
  • M – Merk-o-rama – PAX circle up in plank position. Each does 1 pushup around the circle. Add 1 rep each time. PAX does pushup, next PAX does same, until everyone does it. Repeat until you hit 5 reps.
  • Mary – name your exercise

COUNT-OFF & NAME-O-RAMA
Vertigo, Chaucer, Magic Mic, Herbie, Duggar, Filter
CIRCLE OF TRUST/BOM:
“We don’t have to be smarter than the rest; we have to be more disciplined than the rest”. Warren Buffett.

Fountain City Four Corners

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats -10
ssh – 20
Tempo Merkins – 10
ssh – 20
Tempo squats – 10

THA-THANG:
Mosey to Jane Allen and complete one loop showing each corner exercise
Bernie Sanders up the hills
Battle buddies will go opposite direction When you pass your battle buddy = 5 burpees ea

Corner one (bottom of Jane Allen) – 20 flutter kicks

Corner two (top of Jane Allen) – 20 bbs

Corner three (top of Gresham) – sand bag toss cone to cone

Corner four (bottom of Gresham) – 15 Curls & 15 OH triceps ext. with coupon

completed 2.5 rounds

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“Deeds will not be less valiant because they are unpraised.” – Aragorn
J.R.R. Tolkien, The Passing of the Grey Company, The Return of the King

 

Iron Sharpens Iron

THE SCENE: Overcast, 71°F, Feels like 72°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Squat Walkers 20x IC
  • LBAC 15x IC Forward & Reverse
  • Overhead Claps 20x IC
  • Little of this, little of that, some of these and som of those

THA-THANG:

  • Mosey to the back lot
  • Find a battle buddy
  • 4 rounds
    • 50 squats
    • 40 BBS
    • 30 Merkins
    • 20 iron Mike’s
    • 10 burpees
    • Run around the parking lot
  • Mosey to the front
  • Brickyard bear crawl with battle buddy
    • P1 Al Gore while P2 bear crawls to the opposite curb completes 5 merkins and returns, flap jack
  • 11s
    • Flutter kicks
    • Hammers

MARY:

  • Box Cutters 20x IC
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG – Chuckie
CIRCLE OF TRUST/BOM:

Proverbs 27:17
As iron sharpens iron,
So a man sharpens the countenance of his friend.

As men we need to be pushed and challenged by other men. Each of us is iron, but that does not mean each of us is the same. You cannot sharpen a sword with another sword, you must sharpen a sword with a file. There are many times in our lives where we need to be the sword, being sharpened by the men around us, but we will also need to be the file to sharpen our brothers as needed. This process is not just physical, it includes mental and emotional aspects as well. At our AOs we all have different skills and abilities, we need to be willing to use those to lift up our brothers when needed, push and pull them along, and even be confrontive and abrasive as necessary to equip our brothers to be the leaders they need to be.

MOLESKIN:

As I take the AO Q over from A-Rod, I think over the past year and 8 months since I started attending F3 at the Brickyard. I am not the same man I was when I started. I am stronger physically yes, but also mentally and emotionally. I am willing to step into the hard leadership situations as a direct result of Qing a group of men in the gloom. I never thought a post on Facebook would change my life as it has, I am grateful that A-Rod took the chance to start the AO at Brickyard. He is a true HIM that has definitely impacted the men of Powell in a positive way.

ANNOUNCEMENTS:
IronPax Challenge 2019 – September workouts
Truckin to the Pound – Sept. 14

Heavy Stuff and Many Reps

THE SCENE: Clear, 71°F, Feels like 72°F, Humidity 90%, Wind 0mph from NE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC 20x
  • Tempo Squats IC 20x
  • LBAC IC 10x ED

THA-THANG:

Mosey to the Methodist Church Parking lot to where the ‘toys’ are waiting.

8 Stations, 20x reps unless otherwise indicated

  1. Tire Pull – stretch rope out, pull tire across parking lot. Return to start position, pull tire back.
  2. Curls – 2 12-15lbs sandbags for curls
  3. Flutter Kicks 4ct
  4. Goblet squat with CMU
  5. Merkins
  6. Overhead press with CMU
  7. Deadlift with 60lbs sandbag
  8. Burpees

Repeat until Q calls time. (All PAX completed at least 3 rounds)

MARY:

  • Freddie Mercury IC 20x
  • BBS 20x OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
INTENTIONAL
Webster’s dictionary defines Intentional as : done by intention or design : INTENDED.

As men participating in the 1st F of F3, we have an intentionality of waking up and going to a workout in the gloom. This is not always an easy thing to do, but it makes us better men. I have been a part of F3 for 1 year and 8 months. In that time I have done many things that I never thought I would be capable of, but it all starts with intentions.

  • I intentionally set my clothes and shoes out the night before a workout.
  • I intentionally set my alarm (sometimes multiple).
  • I intentionally eat better.
  • I intentionally drink more water.

These are all things that I do for the 1st F. But F3 is more than just fitness, we have Fellowship (2nd F) and Faith (3rd F). I will admit, I find myself struggling with being intentional with the 2nd F. I am naturally a loner. I like my time by myself. This is a problem. As I continue to accelerate my 1st F, I find that I need the 2nd F and 3rd F more and more. If I can surround myself with other HIMs that are accelerating, than I can join them and accelerate along side. It is the intentional aspect of joining others who are like minded and growing that will cause me to be better as well.

So I asked my F3 brothers this morning, what are you going to be intentional about in your life?

MOLESKIN:

ANNOUNCEMENTS:
Month of September – IronPax Challenge – www.F3greenwood.com
Sept 6 – F3 Dads Run Amuck Camp – https://www.eventbrite.com/e/f3-dads-camp-runamuck-tickets-58879270483
Sept. 14 – CSAUP Truckin to the Pound
Sept. 22 – F3/Fia 2nd F and 2.0 Workout