F3 Knoxville

Tag: Junk (Sam Yoakum)

When Do We Breath

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Mayberry, Junk (Sam Yoakum), Imaginary, Choir Boy, Tank (Chris DeFranco), Madoff (Daniel Hereford), Google(Tim Dugas), Headspin and Cat1
FNGs: 1 Headspin and Cat1
COUNT: 9
WARMUP:
15 SSH
15 Rockettes
5 Cherrypickers
10 Tie Fighters Forward then 10 backward
5 Burpees
Run to the Island
THE THANG:
5 Times no Rest
Plank Jacks 20 (4 count)
LBCs 20
Diamond Merkins 10
Sumo Squat 10
Burpees 5
Run .25 miles

Run to Matterhorn
Side Shuffle to Light Pole
Dead Hang for 20 secs into 20 Hanging Knee Raises
Crawl Bear from Light Pole to bottom
Rinse and Repeat for ~10min
Run back to AO
MARY:
15 Deadbugs on our own
10 American Hammers (4 count in cadence)
20 Flutter Kicks (in cadence)
5 Cherry Pickers
ANNOUNCEMENTS:
GTE Event on Saturday and Mentioned getting some PAX members together for the upcoming Convergence events
COT:
1 Corinthians 13:11 – Discussed putting away childish things in context of LOVE which is discussed throughout chapter 13. Mentioned that love is a powerful force and as men we need to recognize it in our hearts and how we put it into action in our lives.

Full body gauntlet

AO: dogpound
Q: ExciteBike (Micah Stair)
PAX: Mayberry, Imaginary, Earmuffs (Dan Studt), Aladdin, Junk (Sam Yoakum), I-Beam, La-Z-Boy (Zac Smith), Madoff (Daniel Hereford), Google(Tim Dugas)
FNGs: None
COUNT: 10
WARMUP:
Side Strattle hops
Tempo squat
Tempo Mercan
Imperial walker
Cherry picker
5 burpees

THE THANG:
Pickup a peerock.
Mosey to the small island and steps.
Setup line of cones with 3 exercises at each. Perform the first exercise and move to the next cone. After the last cone, run a lap around the small island and do the second exercise at each cone.

Squat to Reverse lunges / Squat to side lunge / Squat to lunge – 10 each side
Curls / skull crushers / Thruster – 20 reps
LBCs / Hammer frogs / Raising the dead sit-ups – 30 reps
Bear Mercan / Power T Mercan / spider Mercan – 25 reps
Bird Dog / flamingo / Skater – 10 reps each side
Half burpee to squat / break dancer / should taps – 20 reps
Star Gazer / Plank / Star Gazer – 10 count

MARY:
ANNOUNCEMENTS:
COT:
Balanced Man: we as men, fathers, husbands, and leaders are all pulled on for each role everyday. Some men have let go of the pull for whatever reason. Maybe they were taught to let go when the pull was to hard, maybe they are holding on but it’s just dragging them away from everything else, maybe one thing is easier so they let go of the others to hold on to the one thing with both hands. That one thing is safe and comfortable.
What does it look like to be fully balanced?
How do we help balance those we are tethered to?
How do we show others how to be balanced?

November 2 Circuits

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Mayberry, Ribbed, Earmuffs (Dan Studt), Choir Boy, I-Beam, Madoff (Daniel Hereford), Junk (Sam Yoakum)
FNGs: None
COUNT: 7
WARMUP:

15 SSH
10 tempo squats
10 Rockettes
5 Cherry pickers
Run across street to hockey court

THE THANG:
3 Circuits – 40 seconds work 20 seconds rest – 1 min rest between circuits

12 min – Circuit 1: Cardio
      Inch worm to Merkin
      SSH
      Burpees
      Skaters Jumps

12 min – Circuit 2: Legs and Glutes

      Squat to Alternating Side Leg Raise
      Reverse lunge
      Georgia Cheerleaders
      Gas Pumpers

12 min Circuit 3: Core Strength

      Plank with Alternating Leg Lift
      BBS
      Dead Bug
      Sweat Angels

MARY:
N/A
ANNOUNCEMENTS:
Brolympics and GoRuck Event mentioned
COT:
Discussed the role of intentional communication as a leader. Working hard to be understood and as a leader taking the hit in any conversation where you are misunderstood. Have to be willing to swallow pride or anger when we are misunderstood.

Fellowship-Snake for 36

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, mouthwash (Mike), Snitch (Cory Beilharz ), High Heels, Brick, Glamper, Madoff (Daniel Hereford), Podium, Eliza, Junk (Sam Yoakum), Headgear, Ice Cold, MegaArm, Messi, SplashPad
FNGs: None
COUNT: 17
WARMUP:
SSH IC x36 | LBAC each way IC x10 | Cherry Pickers IC x3
THE THANG:
Mosey to Dock:
6 down of 6 exercises (CDD, BBS, Shoulder Taps, Plank Jacks, Mountain Climbers, No Cheat Merkins)
Mosey to Rock Pile:
6 reps of each of the following –> Bench, Goblet Squats, Rows, Curls, OH Press, and Triceps Ext.
Mosey to BathHouse:
6 reps of each of the following –> Pullups, Merkins, Lunges, Squats, Imp. Walkers, and Wide Merkins
Mosey to SplashPad:
6 reps of each of the following:
Step-ups/Box-Jumps, dips, Diamond Merkins, V-Ups, Incline Merkins, 4 ct. Hello Dollys
Mosey to Top of the World:
6 reps of each of the following:
Burpees, Squat Jumps, Smurf Jacks, Iron Mikes, Skater Boys, Georgia Cheerleaders
Mosey back to dock to do 5 of each exercise.
Time was called after the complete round of 5 at the Top of the World and a Fellowship Mosey ™ was made back to the ShovelFlag.

MARY:
Squat Ring of Fire (3 down)

ANNOUNCEMENTS:
Bro-lympics
Go Ruck Basic
F3KnoxRucks

COT:
Don’t live your life passively. Don’t let things happen to you, go out and make them happen yourself. Take responsibility. Do the hard thing. Or risk losing it all.

17 October 2023

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Aladdin, Choir Boy, Junk (Sam Yoakum), Earmuffs (Dan Studt), Podium, Google(Tim Dugas), Madoff (Daniel Hereford)
FNGs: None
COUNT: 7
WARMUP:
15 SSH
15 TN Rocking Chairs
15 Little Baby Arm Circles
15 Rockettes
15 Little Baby Arm Circles
10 Flamingoes
15 Calf Raises
Run up the hill – 15 dips – Run long way around to Stairs

THE THANG:
10 min AMRAP
10 Air Squats
20 Little Baby Crunches
20 Merkins
20 Mountain Climbers (2 count)
Lap around Dock Road back to Stairs

10 min AMRAP
5 Burpees
20 Big Boy Situps
20 SSH (4 count)
20 Rocky Balboas (4 count)
Run to base of Matterhorn

Sprint up hill to Backbone
20 hanging knee raises
Crawl Bear down to light pole
Run back to AO

MARY:
30 second Plank

ANNOUNCEMENTS:
none

COT:
Reminder to all men to not get jaded and feel like we’ve seen it all and done it all. Encouraged to try to see wonder in everyday things and try something new. My Son convinced me to drive him to Peach Tree City, GA to see an airshow where the F-22 Raptor Demo Team was performing. I really did not want to go, but I wanted to give my Son the experience he wanted. It was an astounding demonstration of the capabilities of that aircraft. It reminded me of my love of aviation and planes fueled by adolescent memories of Top Gun, Iron Eagle, Firebirds, and other stupid movies that haven’t aged well. Be positive Guys and remember your Kids still have things to learn from you.