F3 Knoxville

Tag: Hot Squat

365 Days

THE SCENE: It was cold, like 25 cold but it’s the gloom and we love it
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian run to base of Spaghetti Hill. Q started the run, once he got back to front pax do 3 squats, 6 merkins, 5 mountain climbers. Keep the run going to we got to the base. Think we did 3- 4 times.
THA-THANG:

modified Columbian Necktie- instead burpees we did Iron Rockets ( 2ct Bonny Blair + squat Jump)

20 cones heading up the hill. Run to last cone and head back to start. Complete 20 Iron Rockets. Head back up hill to cone 19. Repeat till your done.
Cones 15,10,5 are burpees instead of Iron Rockets

The hill is no joke and the Iron Rockets made it that much more fun.

Mary

no time

COUNT-OFF & NAME-O-RAMA
Paw Patrol from F3 Alliance in Fort Worth was DR today
CIRCLE OF TRUST/BOM:
Today marks one year with F3. I was lost before I joined. I am truly a changed man today because of F3 and then men I have met in the gloom. I’m so thankful for the men that started this group so guys like me that did not know we needed F3 could find it. I’m also thankful for the men that keep grinding to keep it going so the next man out there that finds F3 can experience the same change to their lives. I’m a better man, husband, father, son, and leader today because of F3.
MOLESKIN:
Just happy to be part of an amazing group of men.
ANNOUNCEMENTS:
Thanksgiving Beatdown at the Bombshelter at 5:30 coffeteria somewhere after.

Dropping B.O.M.B.S.

THE SCENE:  Mid 40s and getting sweaty from the Start!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

  • (10) Tempo Squats IC
  • (09) Merkins OYO
  • (08) Overhead Claps OYO
  • (07) Big Boys OYO
  • (06) Burpees OYO
  • (05) Tempo Squat Jumps IC
  • (04) CMU Clean and Press IC
  • (03) CMU Curls IC
  • (02) CMU Overhead Press IC
  • (01) Blockee OYO

AMRAP (2 Minute Drill):

  • (5) Box Jumps
  • (5) Blockees
  • (10) Merkins

THA-THANG:
Battle buddy exercise: 1 Man completes 50m suicide while 2nd works through as many reps as possible.
NOTE: After completion of 200 merkins replace suicides with CMU Farmer Carry
B.O.M.B.S.

  • Burpees x100
  • Overhead CMU Press x150
  • Merkins x200
  • Big Boys x250
  • Squats x300

MARY:
Dr. W’s
COUNT-OFF & NAME-O-RAMA
10 Brothers pushed each other and left their tears on the court
CIRCLE OF TRUST/BOM:
1 Thessalonians 5: 11-15

Therefore encourage one another and build each other up, just as in faith you are doing. Now we ask you, brothers and sisters, to acknowledge those who work hard among you, who care for you in the Lord and who admonish you. Hold them in the highest regard in love because of their work. Live in peace with each other. And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone. Make sure that nobody pays back wrong for wrong, but always strive to do what is good for each other and for everyone else.

MOLESKIN:

  • Ask every man in attendance how they heard about F3 and what made them come their 1st time?
    • If by a person – where are they? In attendance, job/schedule change, fart sack, don’t know?
  • What’s your favorite part of F3?
    • Fellowship, comradery, motivation, spiritual?
  • When was the last time you spoke about F3 to someone who had never heard of it?
  • When was the last time you genuinely reached out to a lost F3 brother?
    • Accountability

ANNOUNCEMENTS:
Community trash pick-up Saturday at 7am with the return of BREAKFAST AT DRIFTERS afterwards!
Peach organizing 2nd F dinner and toy donation at Cracker Barrel Saturday 11/20/21 6:30pm

Kraken; Preferred Over Ice

THE SCENE:  Mid 40s; a perfect day to get another day better
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jogging in place, High Knees, and Butt Kickers while speaking disclaimer

Mosey towards School:
(1) Burpee
(2) Merkins
(3) Overhead Claps
(4) Iron Mikes
(5) Smurf Jacks

THA-THANG: Kraken on Ice

  • (10) Sandbag Clean, Press, Overhead Throw
  • (30) Iron Mikes
  • (50) Air Squats
  • (30) Merkins
  • (15) Burpees
  • (25) Smurf Jacks
  • (50) Overhead Claps
  • (20) Box Cutters

MARY:

  • Dr. W’s
  • Monkey Humpers
  • Pickle Pointers
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
7 showed up to battle the Kraken
CIRCLE OF TRUST/BOM:

Acts 2: 42-47:

They devoted themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone was filled with awe at the many wonders and signs performed by the apostles. All the believers were together and had everything in common. They sold property and possessions to give to anyone who had need. Every day they continued to meet together in the temple courts. They broke bread in their homes and ate together with glad and sincere hearts, praising God and enjoying the favor of all the people. And the Lord added to their number daily those who were being saved.

MOLESKIN:

Why was the early church in Acts 2 so effective? What traits, characteristics, and actions defined them and drew people in?

  • They gave to all who had a need
  • They were kind, generous, humble and servant hearted
  • They were intentional and deeply committed to one another
  • They gathered in homes, sharing meals, quality time, and friendships
  • They met in public places showing acts of mutual kindness, sharing everything they had, supporting, and taking care of one another.

What is so different with the men of F3? I see the above listed characteristics on display every time I post for a workout at F3…so;

  • Do you tell others about your experiences with F3?
  • Do you hold your friends, family, co-workers accountable to live at a higher standard?

ANNOUNCEMENTS:
Drifter leading the way with a community trash pick-up beatdown and fellowship breakfast this Saturday! 11/13/21

Sprinting is the New Jogging

THE SCENE: A clear brisk morning.  Upper 30s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 Side Straddle Hops
  • light jog to end of both basketball courts
  • Butt kicks to end of one basketball court, high knees back
  • Lunges to end of one basketball court, mummy kicks back

THA-THANG:
Had each HIM pair up with another with similar speed.  Then separated the pairs into two team for a few sprinting/running competitions.  Loser of each competition had to do 16 burpees.  The winner did side straddle hops until the other team finished burpees.

  • Game 1: Chase or be chased – one member of each team starts running with a baton around both basketball courts and hands off the baton to the next member.  The object of the game is to catch the other team.  Those not running were to do side straddle hops until their turn.
  • Game 2: The building blocks of F3 – Each team had one HIM run to the far end of the basketball courts where there was “F3” built out of 20 Duplos.  The object was to return each block, one by one, to the other side and reassemble the “F3”.  Teams could do 10 burpees to bring back 2 pieces in one trip.
  • Game 3: No man left behind – Took a mosey across the bridge.  One HIM from each team ran the distance of 5 light poles are returned to their teams.  While the runner was away the rest of the team members had to do one of the following until the runner returned: overhead claps, big boys, squats, merkins.  One of the other members then joined the runner and this process was repeated until all members ran the five poles.

MARY:
Cherry pickers, Wind Mills, Overhead claps, Flutter kicks (not Hello Dolly’s), LBCs until time

COUNT-OFF & NAME-O-RAMA
One of our best showings as of late with 10 HIMs!  Thanks for coming out and paying some games!

CIRCLE OF TRUST/BOM:
Sometimes life feels like our first game where you’re running around in circles either chasing something or being chased by something and sometimes both. Sometimes you just need to slow down, be still, and take a few moments to not take life so seriously.  When I was young, I remember asking my parents parents to play hide and go seek with me. I had amazing parents but they rarely did because life is just too busy to stop and play pointless games. I try to remember that as a parent when I don’t feel like there’s time to do anything that seems unproductive but sometimes sitting on the floor playing with your kid or being still and quiet is one of the most productive things you can do!  Put your phone down, look up, and turn off the noise. You can use the time to pray and/or give you brain some time to process the millions of things going on in your life.

MOLESKIN:
I guess we will never know if one team threw some of their pieces in the leaves or put them in the other team’s pile of blocks but they won by 4 blocks!

ANNOUNCEMENTS:
This wasn’t said but Smuggler challenged us to post 3 times this week between Arsenal and Bomb Settler.  10 of us are off to a good start!  Keep it up!

CMU Friday

THE SCENE: Well it’s cold 🙁
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 Tempo Squat, 8 x Tempo Archer Squat, LBAC’s, 10 4 Count Mountain Climber
THA-THANG:
CMU – Sea Biscuit

  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 1 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 2 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 3 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 4 Lap

MARY:
30 Second High Plank, 30 Second Low Plank, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Butterfingers, Hammy, Hotsquat, Pinnochio, Rep Sleepy, Hot Squt
CIRCLE OF TRUST/BOM:

Why do we give F3 nicknames, and what’s in a nickname?

I’ve been thinking about this for a while, and it often comes up during the workout.  Usually the comment is something like, “What ever happened to that guy named Terminator?  That guy sure had a cool nickname.”.  Honestly, we’ve had some pretty nasty nicknames, Code Brown, Abscess, Tinkle, Hotsquat…the list goes on.  None of the names are particularly vicious, but they require a bit of thick skin to bare.  That brings me to the point of the nickname.  F3 teaches us many things.  Among them is physical and mental toughness.  This nickname is sort of F3’s way of sorting people at at the get go.  If you don’t have a sense of humor and maybe even the humbleness to bare your nickname you’ve probably found yourself at the wrong place.  Doing burpees in the rain or bear crawling down the street in the summer heat is not your thing.  Your nickname reminds you that, whoever you are outside of F3 you are same as everyone else when you’re here.  So, stay strong and humble, and let’s take this into consideration each time we have an FNG step into the circle.

 

Butterfingers