F3 Knoxville

Tag: Oscar

Build-A-Blocks Play Date

THE SCENE: Mod humidity, clear and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH IC, Toy Soldiers x 10 IC, Donkey Whips x 10 IC, (B) Hip Circles on all 4’s x 10 (B) IC, Tempo SQTS IC x 10, OH Claps x 25 IC, Seal Claps x 25 IC
THA-THANG:
Mosey w/ CMU’s around the lot to the cones.  Perform Constructed Ex as follows:

  • 25 Hand release squats with CMU–> lunge to next cone
  • 25 UR Rows–> lunge to next cone
  • 25 Curls–> lunge to next cone
  • 25 (B) Trunk Rotation w/ CMU
  • 25 OH Press w/ CMU
  • Combine all previous exercises as one in order x 25
  • Leave CMU and do a lap back to it
  • Repeato in reverse except only do 5 reps of the combo and 25 each of the rest, lunging b/w cones w/ CMU in tow
  • Perform Cherry Pickers until last HIM has done 5
  • Perform another lap around p-lot
  • Crab walk to AO
  • lap back to CMU and walk it back to AO
  • MARY:

Star Gazer x 1 (for Tractor who used two brick instead of his CMU), Supermans x 10 IC, Press Ups x 10, Alternating single arm raises in plank position IC x 10, Flutter kicks x 30, Freddy Mercuries x 20, Crab Reachers x 10 IC, Boat-Canoe x 3
COUNT-OFF & NAME-O-RAMA
Suave, Biohazard, Tractor, Oscar, Fast-n-Easy, A-Rod, Mr. Wedgie, Herbie, & Natty all made it with proper attitudes!
CIRCLE OF TRUST/BOM:
talked about planting the seed, inspired from Armstrong (from Arizona) who is currently in Bend, OR planting the F3 seed. Check out 1 Cor 3: 6-9
MOLESKIN:
Pray for A-Rod on his trek to Idaho as well as all the teachers, students, admins, and families that must deal with the challenges presented by Covid-19
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tour de Brickyard

THE SCENE: comfortable with mod humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Burpees, 5 Good morning Abbey’s, Plank Jacks x 20, SSH x 25, Tempo SQTS x 10, Moroccan Night Clubs x 20
THA-THANG:

Mosey to Rock Pile

Pick a rock and then do 5 Burpees, 10 Mkns, 15 Front Press with a twist with rock (B) x 15, 25 OH Press with rock

  • Mosey to Massage Parlor and do 10 Squats (basically to get the pokeys caught up)
  • Mosey to the Banks and do 15 Carolina Dry Docks
  • Mosey to Life house lot and do 25 Triceps ext oH, 25 Upright Rows, 25 OH press all with coupon thenleave coupon under sign
  • Mosey to back lot–do 5 Burpees
  • Mosey to Track and perform 25 calk raises on the stairs
  • Run 2 laps around the track
  • at finish perform 20 OH claps
  • Mosey back to lifehouse to p/u coupon
  • Bernie to next stop (where we park)
  • 25 Lunges w/ coupon–>25 BBS w/ coupon–> 25 curls w/ coupon
  • mosey to rock pile to return it and do 5 8CT Manmakers
  • return to AO (Simmons & Oscar sprinted)

MARY:
Supermans x 10 IC, 10 Press Ups, 20 Gas Pumps IC, 15 Hello Dollies IC, 20 Flutters IC, 10 Grasshoppers IC, 20 Freddy Mercury IC, 1 Boat Canoe
COUNT-OFF & NAME-O-RAMA
7 awesome Dudes:  Simmons, Herbie, Oscar, Fast n Easy, Hamm, Tractor, Natty
CIRCLE OF TRUST/BOM:
Be somebody who makes everybody feel like somebody!
MOLESKIN:
Prayers for Fast n Easy (currently Slow n Steady) to mend from Rona, TRactor having to let someone go- give him courage & compassion, and the Powell Church congregation in the loss of GW, their former pastor
ANNOUNCEMENTS:
Please join to help Tuba’s wife on Saturday as she moves without Tuba, while on one of his 7 jobs.

Speak Up Lead the conversation

THE SCENE: Super humid and sticky, but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 
Cherry Pickers x 10 IC, Windmills x 8 IC, Standing SLR’s x 5 (B) IC, Standing single leg circles FWD & BWD IC (B), Tempo Squats x 10.
THA-THANG:
Mosey to track

Run 400 meters and finish Lap 1 with: 15 Burpees, 15 BBS, 15 SQTS, Lap 2- 10 Burpees, 10 BBS, 10 SQTS, Lap 3- 5,5,5 of each

Finish with complete set of Bleachers stairs up and down and OYO exercise until group is through

Goal Line:

ROUND 1:  25 MKNS–> crabwalk 30 yds –> 50 OH Claps sprint backwards sprint to the goal line and finish with 5 8CT Manmakers

ROUND 2: 25 Jump SQTS–> Bear Crawl 30 yds–> 50 OH Press backwards sprint to the goal line and finish with 5 8CT Manmakers

ROUND 3:  26 SC Mtn Climbers–> Duck Walk 30 yds–> 50 SSH backwards sprint to the goal line and finish with 5 8CT Manmakers

Mosey back to AO

MARY:
Gas Pumps x 20 IC, Crab Leg alt foot touches x 20 IC.
COUNT-OFF & NAME-O-RAMA
Natty, Hamm, Tractor, Oscar, Herbie, Suave, Biohazard
CIRCLE OF TRUST/BOM:
discussion about having the courage to speak up when remaining silent is not enough
MOLESKIN:
Prayers for teachers, parents, students in school starts in the midst of pandemic, prayers for Tractor’s wife & her job search
ANNOUNCEMENTS:
Someone teach A-Rod how to tell time as well as warm up the old guys.

Be a Light

THE SCENE: A cool dry 70……NOT
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toy Soliders, Sprinklers, OHC, Little of this and that, Hammy stretch,

THA-THANG:
Mosey to FB Field

Double Quarter #er with Cheese

  • 25 Merkins then Bobby Hurleys
  • 50 squats then CDD
  • 75 MTN on the 4ct then ISW
  • 100 SSH then Air Presses
  • Planks and Flutters till 6 was up
  • Burpee Dans – increase Burpees until 50 yard line then decrease to the goal line
  • Flutters and Sucky Sit-ups

MARY:
We did 41 HBD MM, then Australian Snow Angels followed by some side crunches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be a Light – listen to the words of the song Be a Light by Thomas Rhett

Why are we here?

THE SCENE: Partly Cloudy, 62°F, Feels like 63°F, Humidity 100%, Wind 1mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20x SSH
  • 20x Tempo Squat
  • 10x Each direction LBAC
  • Little of this, little of that

THA-THANG:

  • Ascending bear crawls 1 to 13 merkins at curbs
  • Mosey to gas station START POINT
    • 400 Meter run to the end and back
    • 3 Rounds Completed
      • 75 4ct Mountain Climbers
      • 75 Squats
      • 200 Meter to the end of the parking lot
      • 75 4ct Flutter Kicks
      • 75 4ct Overhead Arm Claps
    • 400 Meter run to the AO
  • AMRAP for time – Increase by 5 each round (3 Rounds completed)
    • 5 x Burpees
    • 5 x Gas pumps
    • 5 x 4-Count Shoulder taps
    • 5 x BBS
    • 5 x Merkins
    • 5 x SSH

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Why are you out here at 7am on a Saturday??
What is F3?
F3 is a men’s workout group, with the mission to plant, grow and serve small workout groups for the invigoration of male community leadership.
What are our 5 core principles?
  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust
The F3 Credo is: Leave no man behind, and leave no man where you find him.
The credo doesn’t just apply to our workouts. How are you going to lead today?

MOLESKIN:

ANNOUNCEMENTS: