F3 Knoxville

Tag: Pinocchio

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
F3 WELCOME & DISCLAIMER
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it
WARM-O-RAMA:

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.

THA-THANG:

Baseball Field: Bleacher Work
5 Minute AMRAP:

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

Mosey to SP (Smuggler leading the way carrying the flag)

MARY:

We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

COUNT-OFF & NAME-O-RAMA
48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’
CIRCLE OF TRUST/BOM:

F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, But the one that is most important to remember is that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose. And I pray that this group of men will continue to lead they way in setting the example for others.

MOLESKIN:

ANNOUNCEMENTS:

Roll, Roll, Roll your boat

THE SCENE: 55 , wet wet wet oh yea it was wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 ssh- IC
  • frankenstine to end of court
  • 10 LBAC each direction- IC
  • Keen hugs back to other end of court
  • THA-THANG:
    We used the 14 sided workout dice today. Each HIM took a roll of the dice.
  • Wild Card- 5 line Suicide
  • 18- Jump Squats
  • 30- BBS
  • 15 Drydocks
  • 15 V ups
  • 15 SL lunges- 2ct
  • 18- Jump squats
  • 15- Divebomber push-ups
  • 18- decline push ups
  • 30- mountain climbers- 2ct
  • 30 American Hammers
  • 15 – Apollo Ono’s
  • 15- Burpees
  • 15 Pike push ups

Mary: 

LBC for time – 45 seconds
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:
We each took a moment to reflect on what F3 has meant to each of us. While each member of the PAX’s experience has been unique there was one major theme across all of our stories. That was that F3 is more than a workout and the brotherhood, support and connection the PAX provides is the most important thing. We can all get a workout in but F3 stands for more and that’s what drives us to get up in the morning or to get out into the rain or cold or heat.
MOLESKIN:

Swerve begins his Doctoral program this week!!
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am SHARP!

ChristopherIZED Charles Bronson

THE SCENE: 45, cloudy but no rain!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 SSH – IC
  • walking hamstring scoops from sideline to sideline of GS first court
  • 10 SSH- IC
  • Frankenstein’s back to Sideline
  • 5 CMU BB
  • CMU mosey to parking lot by tennis courts
  • THA-THANG:
  • Charles Bronson w CMU w partner. Each partner keeps track of their own reps.
  • Partner A starts at starting spot, hill sprint to cone 2, Bernie to cone 3, sprint to cone 4, mosey back to start. Switch once A gets back to Start
  • Partner B Exercises
  • 50- CMU Toe Taps- 2 ct
  • 50- Merkins
  • 50 CMU Swings
  • 50 Tempo Peter Parkers- 2 ct ( 2ct is to long)
  • 50 Jump Squats

Keep going for time.

MARY:

  • Mary was done on the way back to Grindstone
  • 20 flutter kicks with CMU hold- 20 IC- 4ct
  • OH CMU Farmer Carry to next spot ( no defined distance trying to go far enough to feel the burn)
  • 20 CMU’s WW2- OYO- squat hold till the 6 finishes
  • right arm CMU suitcase carry (no defined distance trying to go far enough to feel the burn)
  • 20 LBC’s OYO
  • Left Arm CMU suitcase carry (no defined distance trying to go far enough to feel the burn)
  • 15 CMU flutter kicks – IC -4ct
  • CMU mosey back to grindstone

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:
I was struggling this week, both physically and mentally. Body had been pushed, mind had been worked. I did not want to workout today, but every time i think about not going i feel more regret. F3 has been such a blessing to my life. it has pushed me to new heights and challenged me more than i could ever expect. You can go to a gym and hit some reps, but we are strengthening and stretching our bodies, mind’s, and souls.

We have to remember that the challenges in front of us are just that challenges. Luckily the sun rises the next day and we have a chance to make it the best day possible. As i was preparing for the Q i was looking over a book of leadership quotes and i found this from FDR

” The only limit to our realization of tomorrow will be our doubts of today. Let us move forward with strong faith”

Don’t let today’s challenges hold you back from making tomorrow the best day possible.
MOLESKIN:
I want to thank the PAX for pushing me to be better every day. Keep Charging!! There are great things coming for F3 Maryville!!
ANNOUNCEMENTS:
Arsenal official launch on 3/6 at 7am sharp!! Flyer hand out 2/27 @ 6pm at the Arsenal, if you can come help spread the word!!

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6

Just the basics

THE SCENE: ~30ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tennessee rocking chairs x10 IC
  • Cherry Pickers x5 IC

THA-THANG:
Run over to the Oval Office (track) w/ CMU

Cones were already set up near the “corners” of the track.

Start with 30 reps of each exercise at the cones, decrease the reps by 2 every lap. Run the long stretches. On the short stretches, burpee broad jump and lunge between the cones.

  • Curls
  • Merkins
  • Squats
  • BBS

MARY:

  • 6 inch crunches
  • Flutter Kicks
  • BBS until time

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Proverbs 18:10

“The name of the Lord is a strong tower; the righteous run into it and are safe.”

It’s hard to admit you need help doing some things. Whether it’s mental or physical. Don’t be afraid to run to God to pray for help, even for yourself. And of course, your family and F3 brothers are always here to help.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.