F3 Knoxville

Tag: Mermaid

Islands of pain

AO: shamrock
Q: Baby Boomer
PAX: Anchorman, Baby Boomer, Brick, Commission, Mermaid, Pom Pom, slappy, Slipknot, Stitch, Voodoo, Snaggletooth, Gringo, Trojan
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo squats
– Tie Fighters
– Tempo merkins
– Squatting Grady Corns

THE THANG:
– Mosey to CMU pile and stop for some Rocky Balboas along the way
– CMU Island Dora in top lot
– HIM1 stays at start and does following exercises while HIM2 moves to islands
– Round 1: CMU kettle swings
– Round 2: CMU deadlifts
– Round 3: CMU squat thrusters
– HIM2 works through islands
– Island 1 (10 reps): R1 wide merkins/R2 Carolina dry docks/R3 no cheat merkins
– Island 2 (20 reps): R1 big boy sit-ups/R2 flutter kicks/R3 Freddy Mercurys
– Island 3 (30 reps): R1 SSH/R2 Bobby Hurleys/R3 lunges
– Rinse and repeat with HIMs swapping to do all exercises
– Visited islands together as a total group

MARY:
– Howler Monkey circle
– Michael Phelps and overhead arm stretch
– Cherry Pickers
– Groin stretch and Willie Mays Hayes
– Downward Dog and Cobra
– Superman/Banana

ANNOUNCEMENTS:
HH on Monday

COT:
– Brief history of Decoration Day and Memorial Day and it’s meaning
– Remembering those who gave the ultimate sacrifice to preserve our freedom
– Jesus also established a memorial service in the upper room with the disciples
– Communion is an opportunity to reflect on Christ’s sacrifice that has set us free from the bondage of sin
– Remain humble and grateful for all that have laid down their lives in love

[f3knoxvillemain] Unlocked

AO: f3knoxvillemain
Q: Mermaid
PAX: Steam, Lizzy, Freud (Eric Minton), Mermaid, Borg, Soot, Squealer, Spellcheck, Butterknife
FNGs: None
COUNT: 9
Today 9 men came together, 5 ran, and 4 rucked, for one hour, and then followed that up with coffee, donuts, and intentional conversation about how to “unlock” more men. This term comes from several F3 sources, and we will be hosting OTB workouts in this manner to dive deeper into the topic, and how to share this message with the region.

If you are interested in learning more, please send me a message on slack. You will be hearing more soon as we explore ways to bring this message to a workout near you!

We had an enlightening conversation about the 3rd F and how to carry out the F3 mission with an emphasis on the third F.

Thanks to all of the men who came out and participated.

“Heavy” Day at ShamRUCK

AO: shamruck
Q: Mermaid
PAX: Utah, Dumpster Dive, The Situation, Eliza, Jardet, Lizzy, Mermaid, Ribbed
FNGs: None
COUNT: 8
We rucked the catholic loop, and stopped where we parked to do some light PT with the ruck. Ruckers were given the option to skip the PT and continue rucking, and the PTer’s then jogged to catch them on the loop.

Good times were had by most.

Out COT referenced Proverbs 11:24
“Those who give generously receive more, but those who are stingy with what is appropriate will grow needy.”

Often times we read a verse like this and think about money, and while that may be accurate, what if we are talking about time? I could argue that time might be our most valuable resource, and if we are generous with that time, where appropriate, then we will be be blessed with “more”. I am not saying we will get more time, but I think there is value in managing and not squandering our time, In fact, giving our time, may be more difficult than giving our money.

Plank Mania

AO: the-farm
Q: Lightweight
PAX: Choir Boy, Aladdin, Mermaid
FNGs: None
COUNT: 4
WARMUP:
SSH, Tempo Squats, Arm circles, merkins, mosey

THE THANG:
24 reps cycling down to 0, dropping 4 each round. 4 exercises followed by a lap.

Set 1.
Plank limb lifts
Squat Bear Hop
Lunges
Plank hip Dips

Set 2
Plank jacks
Reverse Plank kick outs
Squats
Low plank Knee to elbow

MARY: 5 V ups

ANNOUNCEMENTS:
Hardship Hill

COT:
Camaraderie- the quality of affording easy familiarity and sociability – the best seasons in my life have been and are, the ones where I’m connected to people doing the right things. Who are you surrounding yourself with?

4FALCON

AO: shamrock
Q: Eliza
PAX: Baby Boomer, Base Salary, Borg, Brick, Eliza, I-Beam, Jon Boat, LeBling, Mathlete, Mermaid, Oscar Meyer, slappy, Stitch, Waxjob, Voodoo, Skidmark, Crawlspace, Curveball, Pom Pom (Grayson Vaughn), Toretto, Dumpster Dive
FNGs: None
COUNT: 21
WARMUP: Cherry Pickers, Various Stretches, Twinkle Toes

THE THANG: Posted from the f3 nation slack

FALCON TRIBUTE BEATDOWN
BuyIn:  Together In-cadence 14 SSH

4 Rounds:
F Flying Squirrels ( 026 Reps)
A American Hammers ( 026 Reps HW)
L Lunges ( 026 Reps EW)
C Curls ( 026 Reps)
O One Lap (400m recommended)
N No Cheat Merkins ( 026 Reps)

Pick up six after 4th round

BuyOut:  Together In-cadence 14 SSH

Warm-up and Mary to be chosen by the Q.

givebutter.com/Richards

MARY: no time

ANNOUNCEMENTS: Thunderhead hike, Hardship Hill

COT: Prayers for Falcon and his family