F3 Knoxville

Tag: Neighbor

Fat Amy strikes again

THE SCENE: Warm n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick one
THA-THANG:
11s with big boys and leg lifts at each light pole. If you passed a bench , do 20 dips

  • Fat Amy:

    50 Squats

    – 10 Burpees

    40 BBS

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Bear Crawl to Cone, Sprint Back

    – 10 Burpees

    20 Star jacks

    – 10 Burpees

    Lunge to Cone, Sprint Back

    – 10 Burpees

    40 BBS

    – 10 Burpees

    50 Squats

MARY:
Big boys w a twist x 15
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Read the inserted picture ….aye!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fully Known

THE SCENE: Clear skies, 58 degrees F, 89% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Imperial squat walkers, Baby arm circles, Tempo merkins.
THA-THANG:

7’s on Waxjob Hill

1 to 6 Hand release merkins

Bear Crawl UP

6 to 1, Eight count Body builders

Crab Crawl DOWN

Bobby Hurley’s till 6 up

AMRAP Circuit

  1. Box Jumps x20 or Step Ups x20/leg (Run across AO)
  2. Derkins x20 (Run across AO back to pavilion)
  3. Squat Thrusts with CMU x20 (Run across AO)
  4. Pull Ups x10 (Bernie across AO back to pavilion
  5. Mower Pull with CMU x20/arm (Run across AO)
  6. Box Cutters x20 (4 CNT) (Run down hill on the 1/4 mile loop to Stops 7 thru 10.
  7. Burpees x10
  8. Bear Crawl x20
  9. SSH x20
  10. WWII Sit Ups x20 (Run back to pavilion)

Repeat as time allows

 

MARY:
LBC’s to cash out (so little time, so much Mary needed)
COUNT-OFF & NAME-O-RAMA
Total of 11 HIM’s
CIRCLE OF TRUST/BOM:
I added a short thought for the day as I was driving in this morning.  Motivation was a problem for me as I’ve just completed two exercise related goals – Goruck Light and Hardship Hill.  It reminded me of 35 years ago when I hit my goal of a sub 40 minute 10K run on my first attempt.  Took me several days back then to be motivated to continue my training regimen.  The lesson is to always have a goal or goals.  As Snorkel said, “Always have a WHY.”

The second thing I originally planned is based on a Christian song with the words, “fully known and loved by You.”  The you is capital and it is amazing that our God is so loving that He loves us, yet He is really the only One who truly knows everything about us.  Everything.  He knows me more that my wife after almost 45 years of marriage.  He knows me more that any child, grandchild, friend, neighbor, … anybody.  Yet He loves me.  What a gift!  What grace!  What an example for us all!  As Jesus said, all the law is summed up in two commandments.  Love God. Love each other.

MOLESKIN:

ANNOUNCEMENTS:
2nd F at Hardrock Pizza next to JUCO at 11:30 am today.  Breakfast at Drifters after the beat-down this Saturday.

Lucky 7s

THE SCENE: 60’s and clear with a KILLER sunrise!
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
SLOTH CRAWL(5 feet)

jog the grinder, squats,baby arms circles, SLOTH PLANK, merkins, Skipping, TOy soldiers, and Rocky balboas

CMU curls, CMU tris and CMU rows for BROS
THA-THANG:
Insert information about the workout.

  • LUCKY 7 at Crumpit
  • Partner up and head to MT Crumpit VIA Sling shot.
  • Partner 1 stays back and performs 10 squats and 10 merkins, then runs to catch P2 which is Farmer Carrying the CMU. Switch back and forth until we arrive at the Base of Crumpit
  • Lucky 7s Partner 1 at the base doing a MINIMUM of 7 Mr. Spectaculars while P2 runs up Crumpit and does 7 Big boys, P2 runs back down and switch up. Do this for 7 rounds.
  • Sling shot back to AO

MARY:
Dealers choice. Flutters, Box cutters, ABCs, and Alternating Supermans. Snorkel, Hammy, Drifter and Neighbor each led an exercise
COUNT-OFF & NAME-O-RAMA
14 Pax including one FNG, Soy bean
CIRCLE OF TRUST/BOM:
WORRY can cast a BIG shadow on small things.
MOLESKIN:
Why worry when its not in your control? Why worry when it is in your control?
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Butter Biscuit

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), High Knees – 1 Minute, Mtn Climbers (20), Squats (20), Groiners (10)

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 50 Side Straddle Hop
  • 40 High Knees
  • 30 Mtn Climbers
  • 20 Squats
  • 10 Groiners

MARY:
Something new from Pinocchio…Thanks,  Box Cutters, LBC’s to cash out

COUNT-OFF & NAME-O-RAMA
15 HIM’s tackled the Butter Biscuit; Butterfingers, Henhouse, Neighbor, Snorkel, KY, Hammy, Graceland, Espy, Goldfinger, Sake, Pinocchio, Dreamer, Drifter, Moses, Cable Guy
CIRCLE OF TRUST/BOM:

I have gained more than friends over the last two years with F3.  Through constant sacrifice and suffering I have found brothers within this circle of men.  I’ve have learned so much from each of you.  Your strength, compassion, and generosity have change my life.  Thank You!

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Not an Octopus

THE SCENE: Low 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 squats

Jog grinder

5 pull-ups

Jog grinder

5 merkins

Jog grinder

5 step ups per leg

Jog grinder
THA-THANG:

Kraken on the rocks.

Exercises:

  1. Thrusters x 20
  2. Decline merkins x 20
  3. Swings x 20
  4. Goblet squats x 20
  5. Curls x 20
  6. Tricep extensions x 20
  7. Burpees x 20
  8. Lawnmowers x 20 per arm

MARY:

CMU up flutters x 20 IC

CMU chest presses x 20

Isometric CMU hold 20 second count

Repeated 5 times for 100 of each
COUNT-OFF & NAME-O-RAMA
14 men of the sea lay waste to the mighty creature
CIRCLE OF TRUST/BOM:

Repeat from last week at RAW. Wanted my BS boys to hear this.

6 exercises to improve mental toughness:

  1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
  2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
  3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
  4. Ruck – put a heavy pack on and go walk for hours.
  5. Farmer carry – pick up some heavy shit and go for a mile walk.
  6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday. No Bomb Shelter workout scheduled. Come support us by drinking beer and eating grilled meats!