F3 Knoxville

Tag: Nair

Hammy Throwback to 100th

THE SCENE: 70 and sticky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x10

Tempo squat IC x 10

Tempo merkin IC x 10

5 burpees OYO

Mosey from Grindstone to pavilion and around back to Grindstone for path to be used in tha thang.

THA-THANG:

21 – 15 – 9

1. Merkin

Dry dock

Should tap 2 CT

2. Hollow hold 30s

Tuck up

WWIIs

3. Step ups

Iron Mikes

Air squats

Complete 21 reps of first set of exercises and run a lap. Complete 21 reps of second set and run lap. Complete 21 reps of third set and run lap. Move down to 15 reps and then 9. Rinse and repeat moving back up to 21 rep round if finish early.

MARY:

Catalina Wine Mixer IC x 10

Mountain climbers IC x 10

10 push ups OYO

Roll on 6 to complete flutter kicks IC x 10 and hello dolly IC x 10 to close

COUNT-OFF & NAME-O-RAMA
5 HIMs and 2.0- Webelo

Welcome back Spurt! Great to have you.

CIRCLE OF TRUST/BOM:
I threw it back to my first beat down that Hammy led on May 9, 2020. F3 has meant so much to me and I’ve shared so many good times with all these men. I tell everyone how it has helped me become more disciplined in my life when I am attending regularly from my diet to my faith. From a camping trip, to cook outs, and events, I’ve gotten to know quite a few men that have helped to build me up and push me physically but also with my discipline and faith. With the dwindling numbers at the AOs, it’s sad to see that there are men out there that need our help just like I needed F3 over a year ago. I challenge each one of use to speak to one person about F3 each day over the course of the next week and invite them to a workout. Iron can’t sharpen iron if folks aren’t present with us.

MOLESKIN:
Proverbs 27:17

“As iron sharpens iron,
    so one person sharpens another.”

ANNOUNCEMENTS:
Hardship Hill early October

Sky’s Out Thighs Out

THE SCENE: 70 with dampness, rainstorm a comin’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20ish

Thighmaster IC both legs x15 per leg

Monkey humper IC x 10ish

Imperial squat walker IC 4CT x10ish

Tempo squat IC x 10

THA-THANG:
Mosey to parking lot adjacent to tennis court. 3 rounds of 11s with all leg exercises as follow. Bernie to the top at the stop sign after first exercise done at bottom of hill.

1. Monkey humper X 10 on 4CT at bottom

Squat jump x 1 at top

2. Imperial squat Walker x 10 on 4 CT at bottom

Iron mikes on 2CT x 1 at top

3. Star jacks x 10 at bottom

Smurf squat jack x 1 at top

(no one got to third round)

MARY:
Thighmasters IC x 15 both legs

Bolt 45s OYO

Speed humpers to close out minute
COUNT-OFF & NAME-O-RAMA
7 Drenched HIMS
CIRCLE OF TRUST/BOM:
I love old country music. I was recently listening to “You’ve got to stand for something” by Aaron Tippin. As I get older I realize the need for me to stand up in the things that I believe in and not waiver from them. If you died today, would people know what YOU stood for? Put your effort and energy into those things that you stand for daily.

MOLESKIN:
“You’ve got to stand for something or you’ll fall for anything
You’ve got to be your own man not a puppet on a string
Never compromise what’s right and uphold your family name
You’ve got to stand for something or you’ll fall for anything.”

Aaron Tippin

ANNOUNCEMENTS:
CSAUP tomorrow

Avocado party at Woodshack tonight

Sua Sponte

THE SCENE: 69 degrees F., 97% humidity, cloudy with threat of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, baby arm circles, windmills, overhead claps, squats (all x11).
THA-THANG:

Pick up a CMU and overhead carry on Route 66 from Illinois to the Missouri state line.

Route 66 was a 0.33 mile loop.  A total of six state line stops in the loop at Missouri, Kansas, Oklahoma, Texas, New Mexico, and Arizona.  The listing of the workouts at each station is below:

  • Missouri State Line:

Lap 1: CMU Thrusters x11

Lap 2: Dips with CMU x11

Overhead Carry CMU to Kansas

Lap 3: Squat Jumps x11

Lap 4: Dry Docks x11

Lap 5: BBS x11

Lap 6: SSH (4 count) x11

  • Kansas State Line:

Lap 1: Merkins x11

Lap 2: CMU Upright Rows x11

Lap 3: CMU Dips x11

Overhead Carry CMU to Oklahoma

Lap 4: Squat Jumps x11

Lap 5: Dry Docks x11

Lap 6: BBS x11

  • Oklahoma State Line:

Lap 1: SSH (4 count) x11

Lap 2: Merkins x11

Lap 3: CMU Swings x11

Lap 4: CMU Dips x11

Overhead Carry CMU to Texas

Lap 5: Squat Jumps x11

Lap 6: Dry Docks x11

  • Texas State Line:

Lap 1: BBS x11

Lap 2: SSH (4 count) x11

Lap 3: Merkins x11

Lap 4: CMU Thrusters x11

Lap 5: CMU Dips x11

Overhead Carry CMU to New Mexico

Lap 6: Squat Jumps x11

  • New Mexico State Line:

Lap 1: Dry Docks x11Lap 2: BBS x11

Lap 3: SSH (4 count) x11

Lap 4: Merkins x11

Lap 5: Lunge Dead Lift x11/arm

Lap 6: CMU Dips x11

Overhead Carry CMU to Arizona

Arizona State Line:

Lap 1: Squat Jumps x11

(Bear Crawl Back to Missouri for Lap 2)

Lap 2: Dry Docks x11

(Bear Crawl Back to Missouri for Lap 3)

Lap 3: BBS x11

(Bear Crawl Back to Missouri for Lap 4)

Lap 4: SSH (4 count) x11

(Bear Crawl Back to Missouri for Lap 5)

Lap 5: Merkins x11

(Bear Crawl Back to Missouri for Lap 6)

Lap 6: CMU Curls x11

Overhead Carry CMU to California (Back to the AO)

  • California State Line:

Squat Jumps x11

Dry Docks x11

BBS x11

SSH (4 count) x11

Merkins x11

CMU Swings x11

 

MARY:
Squats, Dry docks, BBS.
COUNT-OFF & NAME-O-RAMA
9 HIMs – welcome back Tightspot.
CIRCLE OF TRUST/BOM:

We typically start our F3 workout with the word “voliltion.”  What got me thinking about this was a photo I saw a few years ago.  It was a picture of the football field with Army and Navy playing.  The caption said something about it being the only game where every player on the field was willing to die for me and my freedom.  I also thought of my son-in-law, Travis.  During one of his 8 tours of duty he received the Bronze Star for Valor because he chose to live by the Ranger creed to leave no man behind, put himself in harms way, neutralized the situation, and dragged his wounded teammate to safety.  Sua Sponte is the Ranger motto – of our own accord or volition.

If you saw Saving Private Ryan, you may remember when a dying Captain John Miller (a Ranger) tells Private Ryan to “earn this.”  This disappointed many Army Rangers because they believe that a Ranger would not say something like that.  Rangers don’t expect their service to be “earned”, their service is their own volition.  Sua Sponte!

This is Christ like action. He chose to obey his Father on His own volition.  Yes, in His prayer in the garden, He did ask if there was some other way to accomplish His mission but he always came back to say that He would do the will of His Father.  Jesus didn’t ask us to earn it.  He did it by choice so that our sins would be forgiven, we would be declared justified in God’s eyes, and redemption could be ours.  We don’t have to earn it.  We only need to repent, profess Christ, obey, and follow.  Not easy, but at least we know the way to everlasting joy and peace.

MOLESKIN:
Prayers for healing for Swerve (and Postpone), Avocado as he gets ready to deploy, Arnold as he prepares to ship out in late September, Drifter as he and Caroline train to help with refugees coming to Knoxville, Rep Sleepy in his prayer request.
ANNOUNCEMENTS:
Gathering at Woodshack’s Friday evening to bid “see you later” to Avocado, Dog Pound CSAUP on Saturday morning, Hardship Hill the first Saturday of October, IronPax Challenge signup.

Sprint work

THE SCENE: Beautiful morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Oval Office, high knees, butt kicks, Frankensteins down first straight away
THA-THANG:
Series of sprints followed by 10 BBS and 10 squats. Walk the rest of lap to the next starting line for the next sprint. We got through a 100meter, a 200 meter and a 400 meter. After this we moseyed around the track with stops for sets of exercises

MARY:

flutter kicks, BBS, LBC, V ups.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Had to adapt this week. I injured my hands over the weekend and wasn’t going to be able to make it out to F3 due to inability to grip or put weight through hands. Instead, I took Q and designed a workout to allow me to still be out in the gloom

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dog pound CSAUP next week, Arsenal 2.0 workout the following week. Keep an eye out for more information about OTB 2.0 workout with FiA on October 30th

It was easier

THE SCENE: Mild
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Cherry Picker
THA-THANG:
Indian Run around the AO, man in front rolls the workout dice. Execute the movement, “water break” read body builders.

Return to the AO press and walk with a CMU between lines doing 10 big boys, 20 triceps extensions, 30 curls and 40 goblet squats.

 

It was easier than Swerve’s Tuesday beatdown.

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Comparison is the thief of Joy:

If you watch HGTV too long, you’ll become dissatisfied with your home. If you stay on social media too long, you’ll become dissatisfied with your life. If you watch the news to long you’ll become dissatisfied with the world. Unplug, Pray. Read a book. Spend time with loved ones. Our minds are easily influenced, but you get to choose the influence!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.