F3 Knoxville

Tag: Hoopty

Triple 11’s

The Scene

62 and perfect

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Merkins

Seal Claps

Square Crawl

BAC F/B

Phelps

Cherry Pickers

Tha-Thang

Triple 11’s

BYOCMU travels with you the whole time

 

Travel to 10 yd line- 1 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 10 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 20 yd line- 2 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 9 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 30 yd line- 3 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 8 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

 

Travel to 40 yd line- 4 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 7 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

…

…

…

Travel to 90 yd line- 9 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 2 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Called recover before we got to the opposite goal line. Most got to the 90 yd mark

Before we headed back to AO we got a nice 10 count CMU taps in.

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 HIM’s Welcome FNG “Culture Shock”

COT/BOM

Do the hard thing 

We often know exactly where to hide to not get called out in life DONT. 

Do the hard thing now so you are ready later. 

Be an asset

You don’t have to be the most talented, biggest fastest or strongest to become an asset  

MOLESKIN:

Mumble chatter was on point today. No one seemed to be a fan of the Illuminati raises but that was to be expected. BYOCMU went perfectly we had just enough. 

 

ANNOUNCEMENTS:

Convergence at JUCO July 2nd

A sign-up sheet is forthcoming.  Schedule:

5:00am – 6:00am Pre-Ruck (Optional)

6:00am – 7:00am Beatdown (Nant’an on Q)

7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)

8:00am – EndEx

Shamrock Getting “Tire”d

THE SCENE: Shamrock. about 65 with some on and off sprinkles
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 Baby Arm Circles Forward and Back

5 Cherry Pickers

15 Rockettes

THA-THANG:
The work out involved 1 HIM flipping a giant tire while the rest of the PAX spun a wheel and randomly selected 1 of the 8 workouts below. When the PAX completed each exercise they then would pick of the person flipping the tire and then another member would begin flipping such tire and it was rinse and repeat

  1. Big Boy Sit Up (15)
  2. Merkins (15)
  3. Squats (15)
  4. Side Straddle Hops (15- 4 count)
  5. Flutter Kicks (15 – 4 count)
  6. Mountain Climbers (10 – 4 count)
  7. LBC’s (15 – 4 count)
  8. Burpees (10)

We then gather round and used the song “Flower” by Moby and when the word “down” was said in the song you held an Al Gore and could not stand up until the word “up” was said in the song.

MARY:
Gathered back at the AO and did Box Cutters, Freddie Mercury’s, Merkins, and Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
During the workout a variety of different songs were played. Anything from hip hop, to classic rock, and even country. All the songs had a similar theme though and it was about tires, traveling, wheels etc. One point to take away is that just like the variety of songs F3 is a variety of different men who come together for one thing and that is to get better as men together.  Also the tire represents the fact that alot of us are “tire”d of something right now whether it be mandates, job loss, family issues or anything. Just like at a workout we all need to know that we will get through what ever we are tired of and will be stronger for it.

 

Mermaid Pocket Q

THE SCENE: Comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
No one was scheduled so I picked up the Q.  We went to the CMU pile and grabbed a block.  There are 4 corners in the parking lot.  Mermaid took the first round and in corner one picked an upper body exercise, rifle carry to corner 2, for a lower body exercise, carry to corner 3 for an ab exercise, and finally to corner 4 for a bonus, whatever you want exercise.  We had 6 in attendance, and everyone got a turn picking exercises in the above fashion.

MARY:
A short Mary consisted of two minutes of flutter kicks, it was a crowd pleaser.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Commission stepped up and brought a great message off the cuff.
MOLESKIN:

ANNOUNCEMENTS:

Planting Shade Trees

THE SCENE: 68 but pretty humid…it was great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the stars
  • Let it hang
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward (IC) 4CT X 10 & Michael Phelps
  • Baby Arm Circles Backward (IC) 4CT X 10 & Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) 4ct X 10
  • Mosey

THA-THANG:

DORAs – one works, one runs

  • Diamond Merkins X 100
  • Big Boy Situps X 100
  • Bobby Hurleys (aka Chris Loftons) X 100
  • Carolina Dry Docks X 150
  • American Hammers X 150
  • Lunges X 150
  • Merkins X 200
  • Hello Dollies X 200
  • Squats X 200
  • Calf Raises (Toe Merkins) X 250
  • Flutterkicks X 250
  • Wide Merkins X 250

MARY:

Part of the Q

COUNT-OFF & NAME-O-RAMA

!8 men w/ 1 big dog; Titan joined us as well

CIRCLE OF TRUST/BOM:

Dennis Swanberg, The Swan as he is known across the country is a former preacher turned Christian comedian and motivational speaker.  He spoke to us and some donors at KARM not long ago.  He weaved in humor and scripture seamlessly.  He was truly amazing.

He spoke about his immigrant great-grandparents who had to make their way in this vast, new land called America by the sweat of their brow.  And, considering that they settled in Texas, they sweat A LOT.

One day, when his great-grandfather was still a very young man, a neighboring farmer saw him out in front of the family home, meticulously burying dozens of acorns.  The farmer approached the grandfather, laughing, and asked, “what in the WORLD are you doing?”

“I’m planting shade trees,” the grandfather quietly replied as he continued dropping seeds into the warm soil.

“Shade trees?” the farmer exclaimed, “Don’t you know it will take YEARS before these things are big enough to provide any shade? You’ll be long gone before then!” he stated smugly.  The grandfather continued planting–determined.

“I’m not planting them for me,” he said patiently, “I’m planting them for my grandchildren.”

The lesson was about how his grandfather planted shade trees for his property that he never got to sit under. Swan’s father and future generations got to get blessings from those shade trees.

Donors of KARM are planting shade trees for poor, homeless, addicted, mentally challenged.

Judge Judy is planting shade trees mentoring that kid whose father is in jail.  Others are volunteering at the Wesley House planting shade trees.

Volunteer soccer, baseball and softball coaches are planting shade trees by teaching the game, character, teamwork.

Preachers, Sunday School Teachers, youth sponsors all planted shade trees over us in hopes that someday we’d figure it out and live out what they taught us.

The best shade trees you’ll ever plant…Are the ones you’ll never sit under!
None of us are self-made. We’re all sitting under “shade trees” that were planted by our forefathers, by our families, and by our friends. Now, it’s your turn to leave a meaningful legacy by planting your own shade trees for others to sit under.

Not everyone can be a legend, but everyone can leave a legacy.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Saturday is Off The Chain CSAUP at the Dog Pound
  • Get ready for the Iron Pax Challenge

 

Shamrock 40th Birthday Bash

THE SCENE: 70F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops – 25-4-count 

Tie Fighters

Cherry pickers

Mountain climbers

Mosey 

THA-THANG:

Stop at tall curb

Rocky Balboas 50 single

Tricep Dips – 25

Repeat 

Mosey to CMU

Grab a block and head to starting line. 

5 Burpees – Crab walk to the chalk line about 25′ – run a lap

10 Merkins – 5 Burpees – Crab walk to the line – run a lap

15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

30 Freddie Mercury Single ct – 25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

35 Curls…..

40 American Hammer – single…..

45 LBC…..

50 Shoulder taps – single…..

Mosey back to AO flag

MARY:
Flutter kick, Snow angels, merkins
COUNT-OFF & NAME-O-RAMA – 20 including 1 FNG Paper or Plastic
Dos Años, Slappy, Chicken Wing, Flower Pot, Cheatsheet, Honeydew, Mermaid, Baby Boomer, Hoopty, Booster, Sparkles, Finger Food, Music City, Brick, Mr. March, Dumpster Dive, Paper or Plastic, Anchorman, Jitters, Betty

CIRCLE OF TRUST/BOM:

Keeping it short and sweet so we can spend some time at Dunkin. 

It goes without saying that F3 and specifically this group at Shamrock has been a big part of my life for the past few years. I truly look forward to these terrible workouts because I get to do it with you. Yes I want to be in shape, but more importantly I want to continue building friendships with you guys. Thank you for showing up and please continue to reach out to friends and strangers to invite them here.