F3 Knoxville

Tag: Mr Rogers

Extra Weight Keeps You Warm

THE SCENE: Upper 40’s Misting and Wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Active Mosey to 1st Location of Beatdown With Warm-Up Movements

  • Skip to SSH (ICx25)
  • Mosey Arm Circles to Imperial Walkers (ICx20)
  • Side Shuffle (Both Sides) to Burpees (OYOx5)
  • Bernie Sanders Up The Hill (x5)
  • Mosey to Walking Lt. Dans (1:4 Squat:Walking Lunges) (Work Up to 5 Squats)
    • Mumble-chatter “Yes, This Is Still Part of The Warm Up.”
  • Absolution – Plank, Groiner, Mahktar N’ Diayes, Chillcut, Plank (8 Countx15)

THA-THANG:
Each PAX Find 2 Equal Sized Rocks.

  • Dodo Bird (x10)
  • Iron Hulks (1:4 Merkins:Push Press) (Work up to 5 Merkins)
  • V-Ups (x10)
  • Overhead Squats (x10)
  • Bear Crawl (Backward Up Hill, Forward Down)

Mosey Back To The Grinder (Stopping For 15 Merkins Rotating at Top With 1 Hand In The Air)

Mumble-chatter “Are We Done Warming-Up Yet?”
“Yes, Now We Mosey To The Beatdown.”

MARY:
Single Leg Step-Ups (x10ea.)
4 Sprints
Bench Pull-Ups (x10)
LBC (x30)

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Talking Points:
Staying Motivated, Being an Inspiration to Those Around You.
The Feeling of Surrounding Yourself With a Team of HIMs Getting Better Together. Not a competition between each other like we see in everyday life, but more like that competitive athletic team where we hold the person to our right and left to a higher standard. I Get Better Because He Gets Better; Therefore, We All Get Better.
Refereed to “The Beast Inside”…IT STILL LIVES!
MOLESKIN:
The Desire, Strength and Willingness To Overcome and Succeed With This PAX is a True Blessing! I Find Myself Overwhelmed With Excitement Every Tuesday, Thursday, and Saturday. Many of the PAX Are Gaining The Confidence To VQ And I’m Stoked to See it Happen!
ANNOUNCEMENTS:
No Announcements Were Made.

Fight Club

THE SCENE: An oddly clear and warm November morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • 10x side straddle hops IC (then 10 more fast)
  • 10x jump rope of champions IC (then 10 more fast)
  • 10x trunk twists (both sides)
  • 10x dizzy twisters (both ways)
  • 10x hug things IC (?)
  • 10x big arm circles IC (both ways)
  • 10x baby arm circles IC (bw)
  • 10x boxer jaxs IC (then 10 more fast
  • 10x berpies

THA-THANG:

  • 10 Round Knockout
    • Do full cycle 1 per exercise, then 2 per, then 3 per, all the way to 10 per
    • BBS with 2 punches at top (keep arms up)
    • Standing 4 punch combo
    • Rocky Balboa
    • Clap merk
    • Hop squats
    • 1 full court sprint (do not increase with cycle)
  • Next, battle buddy and complete 100 slow side step squats while punching partner’s hands at top and ducking below partner’s arm while side step squatting. Both partners have hands up and should be feeling the burn in there arms.
  • Next, line up for Indian run. Keep line tight. Tap the back of the person in front of you. Move slow. More burn in arms.
  • Next, time to get your abs ready to take a hit.
    • 20x mtn climbers
    • 20x out side the arm mountain climbers
    • 20x ins and outs
    • 20x pickle pounders
    • 10x berpies
  • Next, mozy back for cool down
    • 10x ic jump rope
    • 5x ic Iron Mike jump rope
    • Stretch arms and legs for ten counts

MARY:
Insert information about any additional post-THANG work (if applicable).

COUNT-OFF & NAME-O-RAMA
PAX Count 13

  • Moses
  • Mr. Rogers
  • Ice man
  • Wax Job
  • Hammy
  • Butter Fingers
  • Fins
  • Freebird
  • Pinocchio
  • Slugger
  • Hen House
  • Squeaker
  • Drifter

CIRCLE OF TRUST/BOM:
Fight!

Fight for your fitness. Check. Well done men.

Fight for your fellowship. Find ways to put in the work at home or in other relationships to make it work. Do the hard things. For me, not letting my wife do all the cleaning around the house.

Fight for your faith. Make time for yourself to grow in your faith. Do the hard things. Knowing you can’t do it on your own, lean on God for help and lean on your fellowship for help.

Love is our greatest weapon in these fights.

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

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

Zero Burpees

THE SCENE: Clear and crisp, couldn’t be better to finish out October with a bang!
F3 WELCOME & DISCLAIMER
2 FNGs! Welcome!
WARM-O-RAMA:
Halloween treat was promised: a workout with zero burpees.  Therefore:

  • Zero Burpees IC
  • Recover
  • SSH x20 IC
  • 2 Burpees OYO
  • TN Rocking Chairs x20 IC (I think some people got it figured out by rep 20)
  • 4 Burpees OYO
  • Pickle Pusher Merkins x10 IC (1-Down 2-Push your Pickle Parallel to the Pavement 3-Pull out 4-Up)
  • 6 Burpees OYO
  • Imperial Walkers x15 IC
  • 8 Burpees OYO
  • Al Gore Tuck Jumps x6 IC (hold Al Gore for 10 count, explode to Tuck Jump)
  • 10 Burpees OYO
  • LBAC x20 each fwd/back IC

Mosey to the Scrapyard

THA-THANG:
Increasing rep circuit:

Pullups 1 2 3 4 5
Squat Jumps 2 4 6 8 10
Dips 3 6 9 12 15
BBS 4 8 12 16 20
Across the Grinder: Crab Fwd Bear Fwd Burpee Broad Jump Bernie
Return trip: Crab Rev Bear Rev Mosey Bernie

Blacksnake around the park, 2 stops.

Stop 1: Partner up, share 50 BBS. They only count if partner is in Al Gore

Stop 2: Partner up, share 40 Squirkins: P1 holds up P2 feet, does squats while P2 does merkins

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
15 PAX including 2 FNGs: Butterfingers and Iceman
CIRCLE OF TRUST/BOM:
With today being Halloween, you’re going to see a lot of people wearing masks.  As you see those outward masks, take a moment to think about the masks and disguises that people around us wear every day.  There may be deep wounds or scars that they do their best not to show.  The way we interact and respond to them can either entrench that mask even more deeply or it can help loosen it a bit.

With that in mind, as you go through your day give grace to others if they react or respond to you in a negative or unexpected way.  They may be acting from a place of that pain that they are trying so hard to keep hidden.  As you show grace and demonstrate Christ’s love in the situation, you can be an instrument that God uses to bring healing.

Also, examine yourself and see what masks you may be wearing.  Not that you should always be an open book and dump everything on everyone, but consider who may be in your life that you’re hiding from.  Cultivate those deeper relationships that go behind the masks and into the heart of who you truly are.
MOLESKIN:
I love seeing this AO taking off!  What a solid group of HIMs working hard to get better, and growing every time!  It was an honor to lead you today.  Keep up the EHing!

New record for Al Gore Tuck Jumps – 6 today! I’ll keep Q’ing ’em up until we can crank out 10…

ANNOUNCEMENTS:
No Bomb Shelter workout this Saturday… Convergence at the Asylum at 7. Every Knoxville AO coming together for one workout.  It will be epic, you don’t want to miss it!  New location for the 2nd anniversary potluck – details to follow on GroupMe.

Fountain of Youth

THE SCENE: Upper 30’s and HOT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Tempo Squats
People’s Chair + Air Presses
Baby Arm Circles (Forward / Backward)
Angle Grinders
Rocky Balboa
Carolina Dry Docks

THA-THANG:
Mosey to first light post after the street
Deconstructed Burpees at each light post working up to 5 (arriving at the hill)
11’s on the HIll:
– Plank Jacks
– LBFC (Little Baby Flutter Crunches)
Global Warming Around “The Fountain of Youth”:
– Al Gore, slowly shuffling in a circle switching direction after each movement;
– – Merkins
– – Bobby Hurley
– – Groiners
– – Hip Extensions
– All PAX in plank position. Q starts with 1 merkin then leap frog all PAX around the fountain returning to starting position. Next PAX does merkin when jumped by PAX member next to them in the plank. Worked up to 2 merkins.

MARY:
Mosey back to A.O. with some Bernie Sanders and Burpee Broad Jumps.
COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Stepping out of comfort. We do not continue to grow and become better if we continue doing the same comfortable movements day in and day out. Throughout the bible we find stories about how someone wasn’t comfortable doing what God has set out for them to achieve, but no matter the struggle they end up overcoming the uncomfortable request and become someone greater. Remember that God will be with you, and He will provide the opportunities.
MOLESKIN:
Absolutely LOVE this A.O.  Tons of space for any beatdown one could dream up. Multiple hills so the PAX don’t see the same thing or know what to expect prior to the Q calling it out. AND, perhaps the most important note: the mumble chatter that was ALIVE during the beatdown today #TheyAreLearning #BLESSED.
ANNOUNCEMENTS:
TTTP this Saturday
Knoxville 2 year anniversary next Saturday

I’m a Classic Man – F3 Classic

One comment

THE SCENE: 48 F – Crisp & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack x 10 IC
  • CDD x 15 OYO
  • MTN Climber x 15 IC – keep plank
  • Merkins (4 ct) x 10 IC – keep plank
  • Thruster Merkins x 10 OYO – keep plank
  • BabyArm Circ fwd/back x 10 IC
  • CDD x 15 OYO
  • Tempo Squat x 10 IC – Hold for 10 count on 10

THA-THANG:
Grab a #BattleBuddy

  • Classic Dora 1-2-3 (100 Merkins, 200 BBS, 300 Squats) Mosey When Finished
  • CDD x 15 OYO
  • Wind Sprints to the Silver Truck
  • At the Pavilion – Partner A 20 Step Ups/Partner B Penguins until A is finished then switch x 3
  • 1 AYG Sprint to the Silver Truck

MARY:

  • LBC x 25 IC
  • Side Crunch x 10 IC ea side
  • ATM’s

COUNT-OFF & NAME-O-RAMA
14 Pax & 1 FNG Henhouse
CIRCLE OF TRUST/BOM:
Pride is a double edged sword. It can be used for good or bad. It is probably the source of many foolish moments and mistakes we have made. However, if we can learn to harness or bridle our pride, we can begin to direct it to work For us, instead of Against us. The challenge is to start learning when your pride gets out of line and how reign it back in.
MOLESKIN:
Great day of work. There are a lot of Cheetah’s here that killed it on the Sprints. I’m pretty sure Woodshack was feeling the heat.
ANNOUNCEMENTS:
#tttp, 2 year Potluck and fellowship, Moses is organizing a Car Pool to the Truck Stop for Csaup