F3 Knoxville

Tag: KY

Helen’s Twisted F3 Sister

THE SCENE: Low 40s and feeling warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pax begun with a mosey to secure remaining supplies from across the street (4 more CMUs were needed and not pre staged). Continued the mosey stopping along the way for warm-up movements and new Pax picked up the supplies each time.
1st Stop – At supply dump 10 SSH
2nd Stop – 10 Tempo Squats
3rd Stop – Walking Lunges across bridge
4th Stop – 10 Tempo Merkins
5th Stop – 5 Cherry PIckers, 5 Windmills

THA-THANG:
Helen’s Twisted F3 Sister:
3 Rounds (for time):

  • 400 Meter Run
  • 30 CMU Swings
  • 15 CMU Thrusters

MARY for the 6:
Rinse & Repeat for the 6

  • 5 V-Ups
  • 10 Peter Parkers
  • 15 BBS
  • 20 Ankle Touches

6 Up! Continus Work:
Rinse & Repeat 4 Time:

  • 5 Burpees
  • 5 Jumping Air Squats
  • 5 Walking Lunges
  • Run 200 Meter

Return supplies to dump location

MARY:
Nearly cut the men short on work but noticed 2 min remaining:
10 Merkins IC
LBC for Time
COUNT-OFF & NAME-O-RAMA
10 Men for another pre-launch Arsenal beatdown!
CIRCLE OF TRUST/BOM:
Never stop doing good.
MOLESKIN:
Galatians 6:9
Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.
ANNOUNCEMENTS:
F3 Knoxville – Asylum CSAUP 1/30/2021
Maryville Rucking Beer Tour! 1/30/2021
KY organizing F3+M’s & 2.0s for fellowship at the camp! March 13th (rough date) Includes a gym, rock climbing, basketball, bouldering, dodgeball and outdoor activities as well!

Sunday School on a Tuesday Morning

THE SCENE: 37 degrees, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Tempo squat IC x 10

Tempo merkin IC x 10

THA-THANG:
PAX grabbed a CMU and headed to church parking lot. Pick a battle buddy and 1 person completes exercise count as follows below as other buddy runs to end of parking lot, returns and bears crawls to first median/ crawl bear back to start. Running buddy picks up exercise count. Rinse and repeat until all rep counts completed.

200 squats

200 CMU swings

200 OH press

200 merkins

100 blockees (no one got here)

PAX moseyed back to grinder with CMU.

MARY:
Hold the iron cross LBACs forward/ reverse IC x 10

Protractor game around PAX hold for 5 count until recover.

COUNT-OFF & NAME-O-RAMA
13 HIMs, 2 2.0s, 1 FNG
CIRCLE OF TRUST/BOM:
Been fartsacking a lot lately both with my fitness and with relationships/ being diligent in my faith.

“Don’t talk about it, be about it.” – Goggins

If I am to label myself a Christian, I am meant to put in the work every day. Consistency is key. Live into the Word and act on it daily.

MOLESKIN:
1 John 2:4 “He that says I know him, and keepeth not his commandments, is a liar, and the truth is not in him.”

ANNOUNCEMENTS:
CSAUP upcoming on 1/30/20.

Kinetic Phonetics

THE SCENE: Cold and breezy, many fingers went numb…. 15 PAX plus two 2.0s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, some Hot Feet with LBACs, then LBACs without Hot Feet, Cherry Pickers, false start Tha-Thang, then short mosey to explain exercise
THA-THANG:

Partner sets working through Alpha, Bravo, Charlie, and Delta rounds. One PAX performs a primary exercise for prescribed reps while other PAX performs the alternate exercise while they wait.

We did two different Alphas and two different Bravos, one on either end of the Grinder, then progressed to Charlie and Delta evolutions.  PAX paired off, pairs went to either side of the Grinder to begin:

PAVILION END OF GRINDER:

ALPHA – 2 SETS Each Exercise

PRI Tempo Merkins: 10 reps

ALT Al Gore

PRI Bent CMU Row: 10 reps

ALT Hold Iron Cross

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise

PRI CMU Deadlift w/Overhead Press:  10 reps

ALT Hold Superman

PRI Globe Jumps:  5 reps (4-count)

ALT V-Ups AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

PULL-UP BAR END OF GRINDER:

ALPHA – 2 SETS Each Exercise:

PRI Pull-ups:   10 reps

ALT Iron Mikes AMRAP

PRI Burpees:   10 reps

ALT LBCs AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH ALPHA

WHEN BOTH ALPHAs COMPLETE, BEGIN BRAVO

BRAVO – 2 SETS Each Exercise:

PRI Tricep Dips:   10 reps

ALT Good Mornings AMRAP

PRI Pike Merkins (Dry Docks):   10 reps

ALT Squats AMRAP

PAIR RUNS TO OPPOSITE SIDE OF GRINDER TO FINISH BRAVO

WHEN BOTH BRAVOs COMPLETE, RUN TO SWINGSETS FOR CHARLIE

CHARLIE – 2 SETS Each Exercise

PRI Groiners:   10 reps

ALT Imperial Squat Walkers AMRAP

PRI Swan Divers (plank arm extensions on swings):   10 reps

ALT High Knees AMRAP

PAIR RETURNS TO GRINDER FOR DELTA

DELTA – 2 SETS Each Exercise

PRI Bear Crawls:   Round Trip between BB goals

ALT Monkey Humpers

PRI Squat Jumps:   10 reps

ALT Hold Plank

IF TIME REMAINS, BEGIN ALPHA AGAIN….

MARY:

20 WW2s OYO

20 2-Ct Heel Taps OYO

IC Alphabets, ABCD twice (double tapped…)

15 Double Shoulder Taps IC

15 2-ct Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Things were tough last year, and this year is turbulent so far.  Many are dismayed, but men of faith can look to God’s word for encouragement and challenge:

Philippians 3:12-16 – Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus. Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. Only let us hold true to what we have attained.

Gen Hal Moore (Air Cav Commander in Vietnam, Author of We Were Soldiers Once and Young) wrote that no matter how dire your situation, there is always one more thing you can do to increase your change for success.  And after you do that one thing, there’s always one more thing.

Faithful men can put these two messages together, and the outcome is we always do what we can to serve and trust God, no matter what.  Never give up the faith.

MOLESKIN:

ANNOUNCEMENTS:

OTBs at Sandy Springs 0530 M/W/F to prep the battlespace for AO kickoff

Compound Beat Down

THE SCENE: Warmed up a bit. Had a little sky sweat. Just enough to keep you cool. It was nice. Then out of no where there was a high speed chase of a motorcycle and like twelve cop cars! It was nuts!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
20 IC SSH, 10 IC Merkins, 20 IC Flutter Kicks, and 10 IC Squats
Warm-up lap around the parking lot, butt kicks on side, high knees one side, side shuffle one side, sprint one side

THA-THANG:
Do 1 of each on round 1, run a lap, 2 on round 2, 3 on 3, etc. up to 10 (if you can make it that far). Run the small lap between each one, and Burnie the little hill next to the steps

  • Hand Release Merkin, Merkin, Clap Merkin equals 1 rep
  • LBC, BBS, WW2
  • Get up, squat, squat jump
  • Bent row, upright row, CMU swing

It’s a compound movement, so don’t just do all your LBCs then all your BBS. If you’re on round 5 do a LBC, BBS, then WW2 in that order, 5 times.

MARY:
21 IC Normal box cutters, 21 IC superman box cutters (draw with your hands, and keep your feet up), LBCs to cash out

COUNT-OFF & NAME-O-RAMA
twelve PAX and one 2.0

CIRCLE OF TRUST/BOM:
Scout is going to Basic next week, so I wanted to share something basic. When asked, “What is the greatest commandment”, the greatest man who ever lived (King Jesus) said, “Love the LORD your God with all of your heart, all of your soul, all of your mind, and all of your strength.” He also gave us a bonus, “The second is like it, to love your neighbor as you love yourself.” Love God. Love others. Loving others is going to look different when we are loving a boss or a superior officer than when we love our kids or spouse. But we are empowered to love in all those different ways when we keep the first commandment the first and most important thing. God made that the greatest commandment for a reason, its because it’s what we are made to do. We most reflect the image of our creator when we are loving like He loved.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
OTB tomorrow at Sandy Springs. Don’t be a square

Trip to the Cement Pond

THE SCENE: Wet but not cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20

Cherry Pickers x10

Imperial Squat Walkers x10

LBAC Thumps Up x10

LBAC Thumps Down x10

THA-THANG:
Indian Run to the Cement Pond Parking Lot carrying the “Beast” aka Bowling Ball taking the long way there.

Upon arrival there were 7 exercise stations marked by mini cones in parking spaces. Starting line was as the bottom of the parking lot. Run up 2 parking spaces to station 1 and do 5 Body Builders. (station 1 was alway 5 Body Builders. Run back to start then run to station 2 do exercise then back to start. Continue on to all 7 stations then when you get back to starting line run a lap around the entire parking lot. When back at starting line start round 2, then round 3 and finally round 4.

Round 1 x 5, Round 2 x10, Round 3 x 15 and Round 4 x2

  • Station 1 Always 5 Body Builders
  • Station 2 WW2s 5, 10, 15, 20
  • Station 3 Air Squats 5, 10, 15, 20
  • Station 4 Merkins 5, 10, 15, 20
  • Station 5 Bicycle 5, 10, 15, 20
  • Station 6 Peter Parkers 5, 10, 15, 20
  • Station 7 Monkey Humpers 5, 10, 15, 20

Indian run back to the Grinder taking the short route carrying the “Beast”

MARY:
Planks, Box Cutters & Flutter Kicks to finish out

COUNT-OFF & NAME-O-RAMA
12 came to play in the rain
CIRCLE OF TRUST/BOM:
Back to the Basics

Vince Lombardi, the great Green Bay Packers coach, was famous for his commitment to the basics. He started every football season by holding up a ball and telling his team, who were professional athletes, “This, gentlemen, is a football.” Then the team spent the first two weeks doing nothing but learning again how to block and tackle. 

When we go through times of confusion like the year 2020, sometimes the best remedy is to go back to the basics. We all need wisdom and discernment in confusing situations to know where we are, where we need to go, and how to get there. 

In Psalm 90, Moses gives us directions. He takes us back to the basics. He led God’s people from Egypt through the wilderness to the edge of the Promised Land.  

He summarizes a life of wisdom in six brief principles: God is great (vv. 1-2), life is short (vv. 3-6), sin is serious (vv. 7-11), wisdom is essential (v. 12), mercy is available (vv. 13-15), and success is possible (vv. 16-17).  

If God is great, relating to him rightly is of highest importance. If life is short, the most sensible thing we can do is live in light of eternity. If sin is serious, eliminating it from our lives is vital. If we embrace wisdom, our priorities shift; we learn to invest our lives rather than spend them. If mercy is available, we can choose to receive it in abundance and live in freedom and joy. And if success really is possible, God will provide opportunities for us to impact our world for good. 

These principle bring clarity to our direction and enable us to live with purpose and fruitfulness. They are the basics that lead us into understanding. They allow us to recognize where we are and equip us to get to wherever we need to go in life. 

MOLESKIN:
Praise, KY got his ministry position
ANNOUNCEMENTS:moses