F3 Knoxville

Destroy the Death Star

THE SCENE: low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Squat Walkers

C3P0s – cherry pickers 3 count x 10

Hi-Low Rens – tempo squats x 10
THA-THANG:
3 different missions all with a partner

Mission 1- Training on Dagobah

With 1 partner with BTTW seated position counts out the reps of the partner.  The exercises are as follows:

  • CMU Curls x 20
  • Overhead press x 20
  • Big Boy sit-ups x 20

Switch and repeat x 3

Mission 2 – Destroy the Death Star

10 cones are in a big circle.  Start by doing with your partner:

  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone
  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone

After completing one round run a victory lap. After finishing the second and final time run 2 victory laps.

Congrats you destroyed the Death Star!!!!

Mission 3- Chewy Carrying C3P0

1 partner carries 2 CMUs to the end of the grindstone and leaves them and runs back to their partner.  While the one partner carries the other does:

  • Round 1 – Burpees
  • Round 2 – Squats
  • Round 3 – Shoulder Taps

Rinse and Repeat until recover.

 

MARY:
Chewbacca claps (overhead claps) until time.
COUNT-OFF & NAME-O-Rama

13 Hims were strong with the force.
CIRCLE OF TRUST/BOM:
Top 8 wise advice/quotes from Yoda
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Teamwork = Dreamwork

THE SCENE: 63 degrees, slightly windy, damp ground but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tabata- 5 Min – 45 sec on 15 sec rest

  • Bear crawl left
  • Bear crawl right
  • Angel grinders
  • bear crawl left
  • bear crawl right

THA-THANG:
Thang  1- pax paired up. timed- 15 min

Pax A’s lined up along back side of pavilion, a little under arms length apart to create a little more of a reach  one CMU for the pax to pass along. Wall squat while doing one OH press with CMU and and hand off the CMU to the pax on your left until CMU gets to end of the line. pax at the front of the line does jump squats after the hand off to pax on their left while the CMU moves down the line, when it gets to the end move it back handing off to the right. Pax at the end of the line moves to the front once CMU makes it back to the front, line shifts down each time.

Pax B’s completed an Indian Run while carrying Q’s ruck sack around medium loop around park.

Switch groups when pax b returns from run

We got three rounds in during the time.

Thang 2- Murder circuit- timed 20 min

Pair up- Pax A is doing Murder Kings ( CMU frog jump with a Lino King’ess front lift of the CMU over head and back down to the ground, jumping feet towards CMU. )  from cone to cone, around a 30 feet and back to start. We used one of the baby humps, there was a slight incline which added a nice little extra element that we may not feel till later.

Pax B is doing continues circuit of – 5 Split legs jumps 2ct ( modify with split squat ) , 10 American Hammers 2ct, 10 Alt Superman’s 2Ct- repeat till your partner finishes the murder kings

pax switch once pax A gets back to start. start at the top of circuit not where partner stopped at.

MARY:
Tabata- 4 min was prescribed, we ended up with like 2 1/2 min after explanation. 30 sec on 10 sec off

  • BBS
  • Peter Parkers
  • Leg Raises
  • 100’s
  • Heels to heaven ( time was called before we got here)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
You cant out King your Queen- The first F is simple fitness, but its not just working out, in fact most of us cant just work out but we also need to understand what we are putting into our bodies. There was a time in the past 15 years of my life where i weighed 300 pounds. i was lazy and did not care what i put into my body. its important that we understand that setting up guiderails for ourselves to know what we can eat and still improve our fitness is a key part of being a HIM.

YHC read a small piece from Q Source, i encourage everyone to check it out and think about how your treating your Queen.

MOLESKIN:
Swerve’s son is having oral surgery today, keep him in your prayers. YHC’s M has a job interview for a promotion on Tuesday, KEEP HER IN YOUR PARYERS.
ANNOUNCEMENTS:
Evening PT at the Arsenal 7Pm Tuesday.

Blowin’

THE SCENE: 47 degrees F, 97% humidity, beautiful skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Bulldogs, Imperial Squat Walkers
THA-THANG:
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

MARY:
Box cutters, flutter kicks, Chest presses
COUNT-OFF & NAME-O-RAMA
15 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

MOLESKIN:
Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Track Star

THE SCENE: 66 but the rain held off so always a good day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the Oval Office, took a little detor to the right of the Oval Office along side Montvale Station, Bernie up the sidewalk to the track.

Hamstring scoops and walking quad stretch to get the legs ready.
THA-THANG:

  • Totem poll – kind of
  • Ppax starts at the first cone, 6 cones around the track, each has a different exercises and increasing reps
  • 10- Smurpee- half burpee ( Thruster to stand, no merkin or jump)
  • 20 V Ups
  • 30- Apollo Ono’s- 2ct
  • 40- T Merkins- 1ct
  • 50- Hello Dolly’s
  • 60- Split Squat Jumps

After you finish with the first cone ( 10) run around track back to first cone. Then complete exercises at first cone, lunge to the second cone, complete exercises and run around track back to first cone. Continue around the track lunging in-between each cone, always running back to the first cone after you finish reps at the last cone for that round. .

Q decided to pull an switch with 5 min left and changed the lunges to Bernie’s in-between cones.

If you make it all the way around and finish the 6th cone, reverse the totem poll. Start at 60 complete reps, than Bernie around the track back to 60. complete reps and rev lung to 5th cone, complete same as above but using Bernie and rev lunge

MARY:
Plank hold for time, dropped down into yoga hold for a 20 seconds.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“It’s not whether you got knocked down; it’s whether you get back up.”

F3 is about growling male leadership. Successful leaders live by the quote above. The road to success is often paved in failure. How will you respond to failure in life? will you quit or rise up and keep pushing?

MOLESKIN:
Super proud to see the pax growing. We have a great chance to be one of the best AO’s around.
ANNOUNCEMENTS:
Kickball, if your interested please let Tank know.

Getting to 100 the Hard Way

THE SCENE: Mid 60’s, breezy, occasional sprinkles from the Almighty, in other words, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Tempo Squats x 20.
  • SSH x 20.
  • Overhead claps x 20.
  • SSH x 10ish.

 

THA-THANG:
The line is our starting point with 5 stations at each cone.  Between each cone, lunge with CMU. After station 5, run to the bridge and back, and begin at the 5th station and go backwards.  Rinse and repeat.

  • Cone 1 – Blockees x 20.
  • Cone 2 – CMU curls x 20.
  • Cone 3 – CMU thrusters x 20.
  • Cone 4 – CMU Big Boys x 20.
  • Cone 5 – CMU swing x 20.

MARY:

  • CMU tempo Big boys x 10.
  • Gas pumps x 10.
  • Hello Dollys x 10
  • Pinnochio’s kneeling/peeing dog movement (I have no idea what exercise that was) X 10 (each leg).
    COUNT-OFF & NAME-O-RAMA
    10 Hims and one 2.0.
    CIRCLE OF TRUST/BOM:
  • For my 100th post, I wanted to tell you about what F3 has meant to me.  Before I started working on myself, I was 334lbs. of a sad clown.  I believe that is why the F3 phrase, “Leave no man behind and no man where you found him.”  I realized I needed to change, and I needed good men around me to do it.  This reminded me of a story about Moses in Exodus 17:8-13.  Israel was fighting against the Amalekites, and verse 12 says, “But when Moses’ hands grew weary, they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands…so his hands were steady until the going down of the sun.”  As long as Moses’ hands were held up, Israel had victory. That is what F3 is to me.  You men have held me up, held me accountable, motivated, and kicked my tail all across the 2 AO’s where I post.  Why is this important?  It’s important because F3 is a brotherhood, and today many men are trapped in a cycle of helplessness and loneliness.  I know.  I was there.  Our culture seems to breed situations where men become isolated, sad, and disengaged from their God, their families, and each other.  I don’t want that for anyone.  So, just a reminder, F3 is a brotherhood of men that holds each other up.  Don’t live your lives thinking you have to fight alone.  My final thought on brotherhood and holding each other up comes from a man that fought in WWII.  His name was Carwood Lipton.  When he was being interviewed for the HBO special Band of Brothers, at one point he quoted from Shakespeare’s Henry the V to talk about what it mean to be in Easy company.  He said, “From this day to the ending of the world, but we in it shall be remembered, we few, we happy few, we band of brothers, For he today that sheds his blood with me, shall be my brother.”  We all come to F3 for different reasons.  We stay because we are brothers, and no one leave a brother behind.
    MOLESKIN:

    ANNOUNCEMENTS:
    Pinnochio has shirts!