F3 Knoxville

Tag: Hot Tub

Simple, effective and together

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

  • Merkins 20
  • Dry docks 30
  • LBCs 30
  • Burpees 15
  • Get ups 10 each side
  • Overhead claps w/ squat 20
  • crab toe touches (bear if needed) 30 total
  • Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two  “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also.  I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t.  The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house

Ladders and Sh@#ts

THE SCENE: Nice and cool.  Almost spitting snow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up burpee ladder:  10 4 ct SSH, IC; 2 burpees OYO; 10 BAC forward IC; 4 burpees OYO; 10 BAC backwards; 6 burpees OYO; 10 Imperial Walkers IC; 8 burpees OYO; 10 tempo squats IC; 10 burpees OYO.
THA-THANG:

  • Mosey to Circus Maximus for Merkin Ladder.  Run (not mosey, run!) 1/4 lap at a time, add 1 merkin at each stop up the ladder till you reach 10 merkins.  Then 1/4 lap back down the ladder to 1 merkin.
  • Mosey to Cardiac for the cardiac ladder:  10 SSH at the bottom, Bernie to the first curve; 10 SSH + 20 Carolina Dry Docks.  Bernie to the 2nd curve.  Repeat SSH and CCD, add 30 4 ct Freddy Mercurys.  Sprint to the top.  Repeat SSH, CCD, Freddy Mercurys.  Add 40 squats.
  • Mosey to bottom of Baby Everest for Jimmy’s (Jacob’s big brother) Ladder.  Run Baby Everest and do a Man Maker.  Add a Man Maker each time you run to the top, topping out at 7 Man Makers.

MARY:
Hurricane Hoedown ladder.  Sitting flutters with hands over head x 7; reclining flutters x7, regular flutters x7.  Repeat x6, then x5, etc. all the way down the ladder.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even in dark days, there are things to be thankful for.  From Abraham Lincoln’s proclamation establishing a recurrent Thanksgiving on the last Thursday of November, at a time when our nation was more divided than it has ever been:  They are the gracious gifts of the Most High God, who, while dealing with us in anger for our sins, hath nevertheless remembered mercy. It has seemed to me fit and proper that they should be solemnly, reverently and gratefully acknowledged as with one heart and one voice by the whole American People. I do therefore invite my fellow citizens in every part of the United States, and also those who are at sea and those who are sojourning in foreign lands, to set apart and observe the last Thursday of November next, as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens. And I recommend to them that while offering up the ascriptions justly due to Him for such singular deliverances and blessings, they do also, with humble penitence for our national perverseness and disobedience, commend to His tender care all those who have become widows, orphans, mourners or sufferers in the lamentable civil strife in which we are unavoidably engaged, and fervently implore the interposition of the Almighty Hand to heal the wounds of the nation and to restore it as soon as may be consistent with the Divine purposes to the full enjoyment of peace, harmony, tranquillity and Union.
MOLESKIN:
Prayers for Cheatsheet’s daughter
ANNOUNCEMENTS:
Need supplies for the VA home, please!

Thankfulness

THE SCENE: Clear and 34*.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees in Cadence, imperial squat walkersx10, 9 Burpees in Cadence, Tempo Merkins in Cadence x 10, Temp BBSx 10

THA-THANG:
grab a weight or hammer and mosey to Everest

  • Everest Suicides- first cone start w 10 Burpees run up to next cone 20 Merkins back down to first cone 10 burpees run to next cone 20 Merkins next cone 30 Star Jacks, back down to first cone 10 burpees, second cone 20 Merkins, third cone 30 Star Jacks , last cone 40 Squats
  • Mosey to Space Station- Dora Trifecta( 100 Curls, Triceps, Presses while Battle Buddy Runs to the top)
  • Bo Knows- Battle Buddy holds weight in squat position while partner does High Knees x 100 or so, switch then RR
  • BEAR CRAWL 360- bear crawl in cadence x 10 w 3 Burpees, sideways Bear Crawl in cadence x 10 w 3 Burpees, Crawl Bear x 10 in cadence w 3 Burpees, sideways bear crawl x 10 w 3 Burpees
  • Mosey Back to AO

MARY:
BBS tempo style x 10, dead bug four count x 20, box Cutter x 15, leg lifts 90*, 45*, 6 “ alternating three rounds, box cutter x 15, Plank right knee to left elbow hold 10 sec, left knee to right hold 10 sec

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 note
CIRCLE OF TRUST/BOM:
10 Strong 💪🏻
MOLESKIN:
Happy Thanksgiving! Be Thankful for the people throughout your life that helped you survive. Pray for Hands’ son, Cheatsheets daughter, Pinto, and Woodshack’s Father In Law
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

25s

THE SCENE: 37 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We tried to do deconstructed SSHs but failed. 5 Cherry pickers, 25 Imperial Walkers , this and thats
THA-THANG:

Mosey around the park stopping occasionally for 25qty of these exercises (in no particular order)

pickle pounders, basketball court line touches, v-ups, Merkins , burpee’s, line jumpers, dips, inclines, crab jacks, plank jacks, American hammers, CMU curl and press, CMU American swings, shoulder taps, dry docks , LBCs…a couple more I forgot.

We did a few sprints and Bernie sanders along the way as well. Finished with some high knees, low knees and side shuffles at the tennis courts.

MARY:
Box cutters x25
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
Give your wife attention. Kiss your wife. Forgive her, tell her sorry first.
MOLESKIN:
Good size crowd today. The Q might have been a little wonky with a last-minute fill-in, but I think we got a sweat going
ANNOUNCEMENTS:
None

Take the Hill

THE SCENE: 40(ish), the gloom is alive and well.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam – I’ll be your Q this morning
    • I’m not a professional
    • You’re here on your own volition – you made a choice to be here this morning.
    • You know your body better than anyone – if you need to modify any of the exercises we do this morning feel free to do so. BUT push yourself and those around you – let’s go to work.
  • Q introduces FNG Bo Harris


WARM-O-RAMA:

  • SSH (Side-Straddle Hop): 18×4 in cadence
  • Cherry-Picker: 11×4 in cadence
  • The Fake-Burpee: 11×4 in cadence
  • Baby Arm Circles: 11×4 in cadence (front and back)

THA-THANG: (aka what went down post Warm-O-Rama and pre-COT)

18 November 2019

[ PAX moseys to Cardiac Hill – foreshadowing!!!! ]

  1. Take the Hill/Trifecta
    • Top of Cardiac: 18 SSHs (1-count)
    • Middle of Cardiac (turn): 18 Fake Burpees (1-count)
    • Bottom of Cardiac: 18 Squats

[ When you get to the bottom of the hill – come back up. Whether you spring up it or walk up it – you get back up the hill. The name of the game is one foot in front of the other. Only 1 person is going to get you up that hill and it’s you. We got 3 rounds of this. HOWEVER – if you get done with Round 3 and make it back up to the top – you’re not done right? There are still guys that are coming back up the hill. No man left behind. ]

    • PAX executes Take the Hill/Trifecta
    • The job isn’t done until all PAX make it back up the hill a 3rd time

[ PAX recovers @ top of Cardiac ]

[ 10 – count ]

“Way to choose the harder thing. Good work. Let’s rock.”

[ PAX moseys to the right towards new trail at Asylum facing Northshore ]

  • PAX executes 11 SEALclaps until 6 is up

2. The Lighted Path

    • Every 3rd light = 1 merkin (Down/Up)
  • PAX executes The Lighted Path
    • 1/2 way through the Q changes up the leadership of The Lighted Path
    • CheatSheet, FNG Bo, and Walkabout lead PAX to the next set of lights
  • PAX executes The Lighted Path until the road leading out of Asylum AO

[ 10 count ]

3. American Indian Run w/a Twist

    • American Indian Run
    • When the 6 recovers – leads PAX in 5 1-count squats
    • R&R (rinse and repeat this movement until PAX reaches lighted path going down to AO parking lot with cars

[ PAX file into the AO ]

4. The Core 100

    • 4 corners of AO parking lot
    • C1: 25 1-count cockroaches
    • C2: 25 1-count flutter kicks
    • C3: 25 1-count LBCs
    • C4: 25 1-count Hello Dollys

[ Circle It Up ]

MARY:

FNG broke the Spalshing the Merlot seal – WELL DONE!

COUNT-OFF & NAME-O-RAMA

PAX Count: 21

FNG Count: 1

CIRCLE OF TRUST/BOM:

  • FNG Bo Harris initiated into F3
    • Name = Gilmore
  • “Carry the fight to our opponent and keep it their for 60 minutes.” – General Neyland.
  • I don’t know what you have going on when you come here to F3 – but I’m glad you’re here.
  • What is that fight for you this week? Identify it. Own it.
  • Just like the hill that we climbed up and down – what is that hill for you? In order to get up the hill, you need to identify what that hill is for you or you’ll lose every single time.
  • Sometimes that hill, whatever it is, seems impossible. Whatever that hill is for you, IDENTIFY it, and TAKE it. Even if it’s one step at a time. That’s how you take the hill – One. Step. At. A. Time.
  • Take the hill this week. Someone might be struggling with taking their hill this week. Take them with you. No man left behind – No man left the same. 
  • Call a brother out this week – Pull a brother in this week.