F3 Knoxville

Tag: Pinocchio

K.I.S.S

Keep it Simple Stupid

K.I.S.S.
(Keep it Simple Stupid)

Set Up:
You need 400m measured that starts and ends at same spot.
All work will be performed at that spot.

Scoring:
Total time to complete the workout below.

The time begins with the start of the first 400m run and ends at the conclusion of the 800m run.  (See *** below)

The THANG:

Start

Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***

End

Total work is 3 miles of running, 300 merkins, and 250 squats.

Exercise Standards:
*Run – Run as fast as you can. One ice cream New Balance in front of the other.
*Merkin –  Body in straight line at all times.  Chest to ground, arms fully extended at top.
*Squat – Weight on heels.  Squats need to be parallel or below.  Chest facing forward.  Clear hips at the top (stand straight up).  No hands on knees.

Leg Destroyer

THE SCENE: could not have asked for better weather. like 70 sunny and clear skys. the gloom was very inviting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – IC- 10
  • Cherry pickers- IC- 10
  • Imperial Walkers- IC- 10
  • Copper Head Squats- IC- 10
  • Copper Head Merkins- IC- 10

THA-THANG:

  • Burpee Indian Run from AO to Elementary school, pax at the fron ran with a 25lb plate overhead. We took the long way to the school towards the pool and than all the way around the school to the backside playground at bottom of the hill.
  • School Hill Ladder- 15 to 1
  • Start at Monkey Bars
    • Pull ups/ body rows
    • Mountain Jacks at base of hill ( 2ct mountain climber + 2 ct plank jack)
    • Bernie up hill between station 2 and 3
    • Iron Explosion at top of hill ( 2ct Bonnie Blair + Squat Jump)

A few brave pax took this on with a ruck or weighted vest. Men of F3 Blount County just bring it on another level!

MARY:
On the mosey back to the AO the pax stopped at each stop sign, we went back the direct route from the school.

  • 20 leg lifts
  • 20 LBC’s

Rep Sleepy hurt his foot during so Q and him started back early. Did some LBC’s and Leg Raises at the AO till the rest of the pax got back. One more set of LBC’s for time much to the dismay of the pax.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’m coming up on my one year wedding anniversary. I have been divorced at a young age so i have really leaned into my marriage and am trying to be a better husband every day. Looked into the Q Source for some wisdom on marriage. Couple of great quotes:

The Key to the meaning of life ” Enjoy life with your wife, whom you love” King Solomon

There is no 50 yrd line in your marriage, meeting your M halfway is not good enough. A HIM must drive the ball the full length of the field, regardless if your M ever breaks the huddle.

The HIM knows if he fails at his M, nothing else he does matters.
MOLESKIN:

Great to have Brown Shorts out from F3 Greenville SC
ANNOUNCEMENTS:
HH coming up, we need all PAX to help get the obstacles up and ready for both AO’s. The Arsenal will also need some support in building its new obstacle.

40th Birthday Bash

THE SCENE: Low 70s and plenty of humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; LBAC x10

THA-THANG:
Thang 1: Indian run a large loop carrying Dwayne, stopped 3 different times to do exercises: 40 Big Boy Sit Ups, 40 Squats, 40 Merkins

Thang 2: Do Blockees x10 in the middle of the grinder than go to one of four points to do exercise at the station x40; come back to middle and do Blockees before each station. Overhead carry CMU between stations. The four stations were:

  • CMU Curls
  • Goblet Squats
  • CMU Thrusters
  • Grave Diggers

MARY:
Flutter Kicks x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
9 HIMs this morning including FNG Hot Squat

CIRCLE OF TRUST/BOM:
“So Moses said to Joshua, ‘Choose for us men, and go out and fight with Amalek. Tomorrow I will stand on the top of the hill with the staff of God in my hand.’ So Joshua did as Moses told him, and fought with Amalek, while Moses, Aaron, and Hur went up to the top of the hill. Whenever Moses held up his hand, Israel prevailed, and whenever he lowered his hand, Amalek prevailed. But Moses’ hands grew weary, so they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands, one on one side, and the other on the other side. So his hands were steady until the going down of the sun. And Joshua overwhelmed Amalek and his people with the sword.” Exodus 17:9-13

Moses is considered one of the greatest men of faith in the Bible but even he needed help. In the next chapter he gets advice from his father-in-law about leading the Israelites to keep him from being worn out. He was judging all the disputes people were having and it was more than he could bear alone. He ends up appointing other men to help with the task while still being the primary leader. Who do we have around us to hold up our arms when they start to fall? Even the strongest man needs other men around him to help him. If you are not in close relationship with two or three other men that have free reign on your life, that can call you out when your wheels get in the ditch, than seek those relationships. It won’t be easy, because it is not natural to most of us to be open with others, but it is worth the effort.

MOLESKIN:
Pray for those being impacted by COVID and the hurricane hitting the gulf coast. Pray for Avocado as he will be deployed the second week of September.

ANNOUNCEMENTS:
IronPAX week 0 starts this week, not too late to sign up. Challenge yourself to do the hard thing.

Murder Wheel

THE SCENE: Its warm and humid. every single day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up mosey around grindstone loop. Squats and lunges when the Q felt like it.
THA-THANG:
Thang 1- Redrum

We used the large hump. Pax murder bunnyup hill to cone at top. 10 blockies at top. Rifle Carry down to start and repeat. We went for time around 10 min. Moses and Pinnioncio had the joy of doing this with sandbags. Hopefully they remember their blocks next time.

Thang 2- wheel of misfortune. – we used the grindstone and cut down the distance from center to cones.

Pax sarts with one lap around the loop that was run for warm up.

Start at middle of GS. 10 Thrusters, carry to first cone. 6 cones located on edge of GS. 25 reps of exereices at each cone. Once pax completed reps rifle carry block back to center and start over with 10 thrusters and go to next cone. all pax started at 1.

  1.  Decline Merkins
  2. Blockies
  3. Weighted Squats
  4. CMU Swings
  5. Block Press
  6. Alpos

Once pax finished a full cycle, run another loop and repeat.

MARY:
no time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t be afraid to open up to those around you and show your weakness. As a man we must be willing to share what we struggle with.
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Roll the Dice

THE SCENE: Pleasant morning at Arsenal. Not too gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH IC
THA-THANG:

Mosey to picnic tables on greenway and partner up. One partner performed step ups while the other rolled a die three times, the first roll for a location, the second for and exercise, the third for the repetitions. As the HIM ran to the location and performed the exercise, their partner continued step ups until they returned.

LOCATION

1: Bridge

2: Pavilion

3: Playground

4: Grinder

5: Road by the flags

6: Picnic tables at other end of greenway

EXERCISE

1: Burpess

2: Merkins

3: Jump Squats

4: BBS

5: Bodybuilders

6: Iron Squats

COUNT

1: 10

2: 5

3: 10

4: 5

5: 10

6: 20

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7, including Webelo
CIRCLE OF TRUST/BOM:
David Goggins story of his vision of seeing the vision of what he could be and using that as motivation. When your time in this life is done, do you want to have regrets, or do you want to be the best version of yourself that you could have been
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout tomorrow. Hardship Hill 10/2. Combined with FiA Blount County family work out end of October at Bombshelter