F3 Knoxville

Tag: Natty

Iron Sharpens Iron

THE SCENE: Overcast, 71°F, Feels like 72°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Squat Walkers 20x IC
  • LBAC 15x IC Forward & Reverse
  • Overhead Claps 20x IC
  • Little of this, little of that, some of these and som of those

THA-THANG:

  • Mosey to the back lot
  • Find a battle buddy
  • 4 rounds
    • 50 squats
    • 40 BBS
    • 30 Merkins
    • 20 iron Mike’s
    • 10 burpees
    • Run around the parking lot
  • Mosey to the front
  • Brickyard bear crawl with battle buddy
    • P1 Al Gore while P2 bear crawls to the opposite curb completes 5 merkins and returns, flap jack
  • 11s
    • Flutter kicks
    • Hammers

MARY:

  • Box Cutters 20x IC
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG – Chuckie
CIRCLE OF TRUST/BOM:

Proverbs 27:17
As iron sharpens iron,
So a man sharpens the countenance of his friend.

As men we need to be pushed and challenged by other men. Each of us is iron, but that does not mean each of us is the same. You cannot sharpen a sword with another sword, you must sharpen a sword with a file. There are many times in our lives where we need to be the sword, being sharpened by the men around us, but we will also need to be the file to sharpen our brothers as needed. This process is not just physical, it includes mental and emotional aspects as well. At our AOs we all have different skills and abilities, we need to be willing to use those to lift up our brothers when needed, push and pull them along, and even be confrontive and abrasive as necessary to equip our brothers to be the leaders they need to be.

MOLESKIN:

As I take the AO Q over from A-Rod, I think over the past year and 8 months since I started attending F3 at the Brickyard. I am not the same man I was when I started. I am stronger physically yes, but also mentally and emotionally. I am willing to step into the hard leadership situations as a direct result of Qing a group of men in the gloom. I never thought a post on Facebook would change my life as it has, I am grateful that A-Rod took the chance to start the AO at Brickyard. He is a true HIM that has definitely impacted the men of Powell in a positive way.

ANNOUNCEMENTS:
IronPax Challenge 2019 – September workouts
Truckin to the Pound – Sept. 14

All arms NO legs

THE SCENE: 70 and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
M.A.R.S.

Picking cherries/bucket drop

MARS

Picking cherries/bucket drop

overhead claps

windmills

slow-tempo merkins

this/that

THA-THANG:
Bear crawl to each cone

25 merkins, CDD, Diamond, wise, ranger

over head claps, Moroccan Night club

crawl bear

25 merkins, CDD, Diamond, wise, ranger

Mosey across the lot,

bear crawl from dominos to orange peel, merkins at the 20s

crawl bear back,merkins on the 20s

atm

more over head claps, seal claps, cherries in the buckets

mosey back to the cones

bear crawl to the end of the lot no merkins

flower pots, 11s dips/derkins

MARY:
Ring of Fire with more merkins .

 

total of 306 merkins when it was all in
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t be confused

THE SCENE: Clear 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds

  • 10 Lunge EL
  • 10 Flutters (4ct)
  • 10 Squats

THA-THANG:

3 Rounds adding 5 reps each round:

  • 5 merkin (10, 15)
  • 10 Flutters (4ct) (15, 20)
  • 15 merkin (20, 25)
  • 20 Flutters (4ct) (25, 30)

3 Rounds:

  • 25 Mtn Climbers
  • 25 Burpee
  • 50 meter sprint

5 Rounds:

  • 30 Burpee
  • 30 meter lunge
  • 30 merkin
  • 30 squat

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Habakkuk 1 and 2. We have a lot of questions about the murder, anger, strife, etc, etc, going on around us. These questions have been brought before God by previous generations. God is at work. He hears our cries, He sees the murder and injustice. He is not sitting idly by watching. Trust Him. Be bold and bring your questions before Him (humbly).
MOLESKIN:

ANNOUNCEMENTS:
Convergence Saturday August 10 7a-8a at Big Ball (Worlds Fair) then head to Redeemer Church for Third F.

Searching for Joy with a 30# Baby

THE SCENE: 70 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees – 0x OYO

SSH – x20 IC 4CT

Burpees – 1x OYO

BAC – x10 ea 4ct IC

Burpees – 2x OYO

Tempo Merkins – x10 IC

Burpees – 3x OYO

Cherry Pickers – x10 IC

Burpees – 4x OYO

Moroccan Nightclubs – x10 IC 4CT

Burpees – 5x OYO
THA-THANG:
Mosey to the park loop. Relay Run around the loop with the 30# baby and head to Church lot.

  • Vacuum Cleaners –
    • Partner up. 1 on the ground in wheelbarrow position to walk on hands across the lot. Do 5 merkins on the opposite side. Flapjack so partner gets a turn. Do this 2x each for a total of 4 parking lot crossings.
  • Welsh Dragons –
    • Up to 5 reps halfway across the lot.

Mosey back to the park loop. Relay Run around the loop with the 30# baby and head to pavilion next to Lions Club building for some abs-o-rama OYO.

  • 50 LBC
  • 50 American Hammers 4CT
  • 50 BBS
  • 50 Flutters 4CT
  • 50 Edward Scissorlegs 4CT

Plenty of extra time…

Plank Shopping

  • PAX hold plank. Right arm up. Down. Left arm up. Down. Down halfway. Down to 1 inch off ground. Back up. Repeat.
  • Worst Merkin Ever 3x

PAX name an exercise. 20 reps of anything.

  • Squat Jumps (Dolittle)
  • Captain Thors (Mr. Wedgie)
  • Merkins (Wilson)
  • Decline Merkins (Upgrade)
  • Imperial Squat Walkers (Natty)

Time!

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Wilson, Upgrade (from Memphis!), Natty, Herbie, Dolittle, Filter.
CIRCLE OF TRUST/BOM:

From Archbishop Desmond Tutu in The Book of Joy – 

“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily too. Perhaps we are just more alive. Yet as we discover more joy, we can face suffering in a way that ennobles rather than embitters. We have hardship without becoming hard. We have heartbreak without becoming broken.”

ANNOUNCEMENTS:
Convergence is Saturday!

Brickyard BOMBS

THE SCENE: Partly Cloudy, 74°F, Feels like 75°F, Humidity 94%, Wind 0mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 20x IC
  • Imperial walkers 20x IC
  • Annie’s 10x Each arm forward & backward
  • Little of this/little of that

THA-THANG:

  • Mosey to the area next to the splashpad
  • Brickyard Bombs – Partner up, P1 does exercise, P2 bear crawls from fence to grass & back, flapjack
    • Burpees 50x
    • Overhead claps 100x 4ct
    • Merkins 150x
    • BBS 200x
    • Squats 250x
  • Mosey to planters
  • 11s
    • Step up
    • Dips

MARY:

  • Captain Thors 5x BBC/20x Hammers IC
  • Flutter kicks 15x IC
  • Hello Dolly 15x IC
  • Boat canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
GOOD

When things are going bad, there’s going to be some good that will come from it.
Oh, mission got cancelled? Good. We can focus on another one.
Didn’t get the new high-speed gear we wanted? Good. We can keep it simple.
Didn’t get promoted? Good. More time to get better.
Didn’t get funded? Good. We own more of the company.
Didn’t get the job you wanted? Good. Go out, gain more experience, and build a better resume.
Got injured? Good. Needed a break from training.
Got tapped out? Good. It’s better to tap out in training than to tap out on the street.
Got beat? Good. We learned.
Unexpected promblems? Good. We have the opportunity to figure out a solution.

  • Jocko Willink – Discipline Equals Freedom Field Manual

Everything that happens to you in life isn’t always good, but how we face those situations is up to us. We can dwell on them and let them eat at us, or we can say ‘Good’ and figure out how to move forward and use that experience to teach us something.

MOLESKIN:

ANNOUNCEMENTS: