F3 Knoxville

Tag: Junk

Acronyms R Us

THE SCENE: Nice ‘n toasty…37!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

30 seconds of stretching OYO…we got to business quick!

THA-THANG:

  1. Run 3 laps around the long parking lot median & perform BLIMPS at each end of the median.  Totaled 6 rounds of the following
    • Burpees x 10
    • Lunges x 10 each leg
    • Imperial Walkers x 10
    • Merkins x 10
    • Plankjacks x 10
    • Squats x 10
  2. Mosey to the playground
  3. 11’s:   Pullups & V-up Roll-ups with approx. 40 yard run in between locations.
  4. Mosey to concrete bleachers
  5. 50 BAD HABITs.   Perform 50 reps of each exercise.   This ended up being more of a buffet because we were almost out of time.  Each man did AMRAP of each exercise.   Ended with 10 burpees as a group.  Bonus points to Mayberry for actually doing 50 burpees.
    • Box Jump
    • American Hammer
    • Derkins
    • Hand Release Merkins
    • Alternating Shoulder Taps
    • Burpees
    • Iron Mikes
    • Tempo Squats

MARY

  • Big-O
  • Box Cutters
  • Pickle Pounders

COUNT-OFF & NAME-O-RAMA
9 strong:  Ratchet, Mayberry, Booger, Butters, I-Beam, Junk, Sparky, La-Z-Boy, Bartman

CIRCLE OF TRUST/BOM:
This week has been hectic for me.  I’ve had company in town, spent a night in Franklin and had a snow day.  It all sums up to not many workouts and a lot of sleeping in this week, which sucks.   I love getting up early and posting with the PAX so this week really threw me for a loop, but at the same time the lure of a warm bed and sleeping later than usual was very tempting to continue.  How do you pick yourself up when you fail to meet your goals?  I think we need to fight against the “easy life” and push ourselves each day.  Today my challenge to the PAX was to examine themselves and check how they are doing at getting back on the horse after they’ve been off for a while.

MOLESKIN:

ANNOUNCEMENTS:
Alcoa CSAUP coming up in Feb.

4-Corners meets the Fox

THE SCENE: 31 degrees
F3 WELCOME & DISCLAIMER

To everyone’s surprise, I announced that I was not a professional


WARM-O-RAMA:
25 SSH IC

10 Merkins IC

10 SSH IC

10 BBSU OYO
THA-THANG:
Mosey to top parking lot.

4 Corners of Merkins, BBSU, Squat Jumps, and American Hammers. 10-9-8-7-6-5-4-3-2-1….

We covered between 3-4+ miles this morning. And did Merkins, BBSU, Squat Jumps, and American Hammers.

MARY:
She was a good lady.
COUNT-OFF & NAME-O-RAMA
18 brothers. 2 FNGs- welcome Fur Coat and Pirate!
CIRCLE OF TRUST/BOM:
While rucking at Concord Trails a week or so ago, I encountered a fox along the trail. The fox was off in the distance and I did what any badass F3 man would have done- I quickly turned around and thought the fox was going to eat me alive. As I reflected on this, a few thoughts came to mind. First, how many fox attacks do we hear about? Zero. Secondly, we fear many things that are truly not the big of a deal or we can easily overcome. Don’t be afraid of the fox.

MOLESKIN:
Doubtfire locked down two more hood recruits. It was great to have Fur Coat and Pirate out with us this morning. Pfeiffer and Mayberry set the pace on the 4-Corners this morning. The entire PAX pushed it too the limit and it was a fun morning. Now, we eagerly await the “devil’s dandruff” to blanket all of K-town!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ribbed 66

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X
Tempo squats 15X
Baby Arm circles (forward and backward) 15X
Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

  • Ribbeds 66
    • lunges to the next light pole
      • 10 Burpees
    • Berny sanders to the next light pole
      • 10 Star Jaxs
    • Reverse Lunges to the next light pole
      • 10 Burpees
    • Sprit to the end of the parking lot
      • 10 tempo squats
  • Mosy to the AO stopping to do incline merkins 15X
    • 20-yard increments we did the following:
      • Bear Crawl to one side then 10 Big boys situps
      • Bunny hope to one side then 10 tempo squats
      • lunges to one side then 10 stare jax

Circle up

  • 10 Burpees
  • 10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.

Day 1 – List of 10

THE SCENE: 35 and really warm!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 15x
Hand Release Merkins 15x
ISO Squats 20x
Burpees 10x
Ice Skaters 15x
Hand Release Merkins 15x

THA-THANG:

In partners – One partner runs 400m while other exercises. Then swap until all reps are completed for that exercise. Begin and end each round together, so Al Gore or plank until all in.
200 total reps of each per team= 2,000  (we made it through about 1500 reps, and over 2 miles)
Round 1 – ‘Merkins
Round 2 – Alternating Lunges (1 leg=1)
Round 3 – Mountain Climbers (2-count)
Round 4 – Big Boy Sit-ups
Round 5 – Carolina Drydocks (1=1)
Round 6 – Squats
Round 7 – Overhead Press
Round 8 – Bobby Hurleys
Round 9 – AbClaps
Round 10 – Burpees

MARY:
AbClaps aren’t that great of an exercise

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The mission of F3 is to plant, grow, and serve small workout groups to invigorate male community leadership. We need to be constantly reminded of our mission so we know who we are and why we’re here. The same is true in your life. What is your mission? Can you articulate your mission clearly?  Probably worth spending some time to craft it, so it rolls off your tongue..

A Good Setback?

THE SCENE: 43 degrees, moist like a nice bunt cake?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, rocketts x10, this and that, shoulder touch Merkins x10, cherry pickers x5

THA-THANG:

At top Mosey to the “boat” and Start at first lit tree.
At each tree do:
1 burpee
2 squats
3 Merkins
4 lunges (2 each leg)
Then run back to start and go to next line. Repeat
Total of 8 trees (trees are 20’ +- apart)

When finished go back and finish with six

On next set of 8 trees do:
2 burpees
4 squats
6 Merkins
8 lunges
Go back and Finish with six

Sprint to bottom of steps (60 yds)
10 burpees on your own

Run up steps and hill to restaurant x2

Mosey towards Matterhorn
Stopping for
iron mikes x20
10 diamond, 10 wide, 10 reg

Turn right before Matterhorn and at every other light pole do:
imperial walkers x10 3-count
Squats x20
Stop just past marina building.

At every tree add 1 merkin starting with 1 (total of 11 trees over 100 yds+-)
Then 10 squat jumps
Mosey back to AO

Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

MARY:
Ring of Fire, (get in tight)
count up to 3 burpees
Boat/canoe w/ paddling and AB hammering
140ish LBCs
Proton peter Parkers

COUNT-OFF & NAME-O-RAMA
17 – Frenchie, proton, ratchet,  abacus, tank, frosty, Mayberry, junk, Bueller, too late, crossbar, Showcase, Rusty, wall ball, scooter, Bartman, flute loop
CIRCLE OF TRUST/BOM:

Christmas was God’s most successful setback. He has always delighted to show his power through apparent defeat. He makes tactical retreats in order to win strategic victories.

Joseph was promised glory and power in his dream (Genesis 37:5–11). But to achieve that victory he had to become a slave in Egypt. And as if that were not enough, when his conditions improved because of his integrity, he was made worse than a slave: a prisoner.

But it was all planned. For there in prison he met Pharaoh’s butler, who eventually brought him to Pharaoh, who put him over Egypt. What an unlikely route to glory!

But that is God’s way — even for his Son. He emptied himself and took the form of a slave. Worse than a slave — a prisoner — and was executed. But like Joseph, he kept his integrity. “Therefore God has highly exalted him and bestowed on him the name that is above every name, so that at the name of Jesus every knee should bow” (Philippians 2:9–10).

And this is God’s way for us too. We are promised glory — if we will suffer with him (Romans 8:17). The way up is down. The way forward is backward. The way to success is through divinely appointed setbacks. They will always look and feel like failure.

But if Joseph and Jesus teach us anything this Christmas it is this: “God meant it for good!”

MOLESKIN:
Aparently Showcase wants to be Shooter so much he is now referring to himself in the name-o-Rama as Shooter.
ANNOUNCEMENTS:
Prayers for Butters wife and baby as she will be delivering soon, travel for families