F3 Knoxville

Tag: Hot Squat

Run to the hills

THE SCENE: 50⁰ and rainy. Just enough to cool you off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X10

TEMPO SQUATS X10

TEMPO LUNGES X10 EACH LEG
THA-THANG:
Mosey over to the cross walk of Cedar Street

Muchos Legos X10

Run to the Mtn. View intersection

Bolt 45’s X5

Run back to the bottom of the hill

Rinse and repeat

MARY:
Mosey back to the AO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A leader is one who knows the way, goes the way, and shows the way. —John Maxwell
MOLESKIN:
This is something I’ve decided I’m going to work on with the team that I lead. Also, the best thing we can do to get more PAX members out is to continue to lead by example
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Games and Thangs

THE SCENE: Spring time for the Arsenal. 50 degrees out
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Musical Run:

PAX split into two lines across court. One of the PAX runs and high fives the first person in the opposite line. Everyone continues to run and do SSH while in line. A timer goes off every 30 seconds. When it goes off the PAX member running has to stop and do monkey hampers for 15 seconds while rest the PAX does Squats
THA-THANG:
Card Game

Rock paper scissors

Tic tac toe

Patty Cake

Partner up and farmer carry down court buy in. Play each game with partner

MARY:
PAX roulette
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 

“There are two types of people who will tell you that you cannot make a difference in this world: those who are afraid to try and those who are afraid you will succeed.”

– Ray Goforth
MOLESKIN:
I just wanted to brag about my job as a marital arts instructor. Since I was 15 I’ve been told to get a “real job.” I could’ve listened to those who were afraid to put themselves out there, or those who wanted to do better than me, but instead I used it has motivation to push myself. I love what I do, and I will always continue to do it!
ANNOUNCEMENTS:
Monday is the Anniversary of the Arsenal. Challenge for everyone is to bring an FNG or a PAX member who’s been absent

Don’t Look Up

THE SCENE: A little chiller than was expected but the sky was clear which at our AO makes for a beautiful gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby arm Circles 8 2ct, shoulder stretches, mosey with some frankenstein’s and knee hugs. Bernie up Blindman’s hill 5 squats at top, bernie up the next hill to stop sign. hold plank for the 6. mosey to top of Heartbreak hill
THA-THANG:’

  • Thang 1
  • Clockwork Merkins- at top of Heartbreak hill
    • Feet stay in same spot, start at 12 o’clock ( head up hill) – 5 merkins
    • Rotate to 3 o’clock – 5 Merkins
    • 6 o’clock- 5 Merkins
    • 9 o’clock- 5 Merkins
  • Thang 2
    • Jacobs ladder up Heartbreak hill
    • start at bottom of hill. run to top
    • Increasing reps of burpees at top of Heartbreak hill- 1-7
    • BBS till 6 finished
  • Thang 3
    • Spaghetti Hill repeats
    • pax paired up  (one group of three)
    • Pax A- Run to top of Spaghetti hill – starting at intersection with Heartbreak hill
    • Pax B- 5 Freddie Mercury and 5 Peter Parkers- both on 2ct till Pax A gets back to start
    • Switch and go for time- got three rounds in for each pax
  • Mosey back to the AO. Some high knees between light post and then Bernie between light post because we did not do enough running.

MARY:
Stepped foot on the grindstone right at 6:15 perfect timing no time for mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My message to the HIM’s today was its ok to be vulnerable.

I took time to share some challenges i have had over the past few weeks and how those struggles reminded me of a time in my life where i was in a very dark place due to my own faults and failures and was looking to end my life.

No matter what you are going through, there has probably been a man at F3 that has been through a similar struggle. Don’t hold it in and let it boil over. Share, be vulnerable, and lean on the brothers around you. I’m grateful i found f3 but had i found it 10 years ago i may have a different life story.
MOLESKIN:
Thank you Walt for helping me name todays beatdown. Great words when you’re running up hills all morning, “Don’t look up”

Also it was nice when you’re at the top of Spaghetti Hill and you just take a moment, while catching your breath, to look out over the city. Even in the dark, a clear sky and the lights really reminded me how beautiful our city is.
ANNOUNCEMENTS:

Droppin BOMBS

THE SCENE: Nice and warm 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X7

WINDMILLS X7

OVERHEAD CLAPS X15
THA-THANG:
B- BLOCKEES X50

O- OVERHEAD PRESSES X100

M- MERKINS X150

B- BIG BOYS X200

S- SQUATS X250

PAX partners up and splits the rep count. One member does exercise while other PAX does cross overs to bridge and back. At MERKINS, switch to farmer carry CMU to 4th light pole and back

 

MARY:
ABCs to spell BOMBS

LBCs for time
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:
If everyone is above average, then that is the new average
MOLESKIN:
I read a book called “The subtle art of not giving a f@#$k” and it’s a good perspective that goes against what is conventional told. Instead of trying to always be above average, challenge yourself to be the best you can be, no matter where you fall in the “rankings”
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The coop

THE SCENE: Just another February morning in the valley
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track some walking rdls and knee hugs along the way
THA-THANG:

  • The Cooper +
  • 10 burpees , 10 Squats, 10 HR Merkins
  • 1 lap around track
  • repeat decreasing reps by one.
  • 1 lap each round

On way back to grindstone from stop sign by track 10 walking lunges 10 steps. Repeat for about 50 yrds

MARY:
10 leg raises 10 2ct flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Being a father is such a special thing for a man. I have seen what it means to be a father from a lot of different perspectives. From losing my father at a young age, becoming a father at 21, or being a step father to a young man who’s own father is not in his life as he should be I have seen the affect a father has on family and kids.

I wanted to share three quotes from a book i have about being a father

“Any man can be a father. It takes someone special to be a dad”

“To become a father is not hard. To be a father, however, is.”

“It is easier for a father to have children than for children to have a real father.”

MOLESKIN:
ANNOUNCEMENTS: