F3 Knoxville

Tag: Pinocchio

Birthday Q

THE SCENE: Beautiful weather, rain held off for us!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x6 IC
Windmills x10 IC
THA-THANG:
Everyone grab a CMU and start by the pavalon. We did an exercise with prescribed reps at each cone down the grinder, then ran the short loop back around. When you get back, take your CMU and bears and blocks all the way back to the start. Rinse and repeat for time.

Exercises:

  • Blockees x5
  • Thrusters x10
  • BBS Hammers x15 (BBS with a twist)
  • Tricep Extensions x20
  • Goblet Squats x25
  • Curls x30

MARY:
Boxcutters x15
LBCs x20 OYO
Dr. W’s x6
LBCs x10 OYO to end

COUNT-OFF & NAME-O-RAMA
11 men total including one FNG, Swerve!
CIRCLE OF TRUST/BOM:
“Let no one ever come to you without leaving better and happier. Be the living expression of God’s kindness: kindness in your face, kindness in your eyes, kindness in your smile.” – Mother Teresa

When we come in contact with other people, we should be leaving them in a better state than we found them. It is our responsibility to help raise them up, and to make sure that we do not let any negativity bring us down. No man left behind, no man left the same.
MOLESKIN:

ANNOUNCEMENTS:

Lots of reps and steps

THE SCENE: Low 20’s but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pffft… warmup? Run over to the new loop at the duck pond.
THA-THANG:
Do the first exercise on the list, run a lap around the pond (0.4mi+) and then do the next one. Repeat.

  • 80 Merkins
  • 80 Squats
  • 120 Shoulder Taps (2ct)
  • 80 Monkey Humpers
  • 30 Dr. W’s
  • 100 OH Claps
  • 60 Bobby Hurley’s
  • 40 V-ups

MARY:

  • 20 Flutter Kicks
  • 20 BBS
  • 20 LBC’s

COUNT-OFF & NAME-O-RAMA
5 Strong
CIRCLE OF TRUST/BOM:
“A child who is ignored by the village will burn it down to feel it’s warmth”

Cap’n talked about this at a 3rd F event a while back. There are many young men and boys out there without father figures to help guide them through life. This lack of guidance can bring out the destructive mind set that men are born with. Whether it’s physically destructive, emotionally, or spiritually.

Help set examples for younger men any chance you can get.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sloppy DORA

THE SCENE: It was like 60° and raining.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Indian run big loop on this side of the park.

THA-THANG:

DORA

P1 400 Decline Merkins

P2 Bear Crawl past bathrooms

P1 400 Water Pumps switching every 5

P2 Lunge past bathrooms

P1 AMRAP SSH

P2 Burpee Broad Jump past bathrooms

Repeat last round for the 6.

After KY and I and Drifter and Taco finished the 400 Derkins we dropped it to 300 reps on both exercises.

MARY:
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
ANNOUNCEMENTS:
Talked about all my injuries. Arm. Groin. How I set big goals for the year, and needed to switch focus from growth to recovery. It’s been tough getting through my thick skull that I have to give everything great amounts of time and rest. Sometime I push too hard, unceasingly that it takes me way longer than it should to bounce back from injury.

Substance

THE SCENE: Cool and clear (nice sunrise before the snow)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • High knees, butt kicks, toys soldiers
  • 20 t-merks IC
  • Length of the grinder: 4 broad jumps forward, 2 inchworm Merkins back
  • Caterpillar half the Grinder

THA-THANG:
7 of Diamonds at the tennis courts

  • 7 Burpees (bounding between corner)
  • 14 Monkey Humpers ( 4ct.) (Mosey)
  • 21 CMU Curls (Carioca)
  • 28 Thrusters (Mosey)
  • 21 CMU Bent Rows (Mosey, Lunge short sides)
  • 14 CMU Kettle Bell Swings (Burnie)
  • 7 Body Builders (Mosey)
    • Options while waiting on the Six: Block jog, Peter Parkers, Mtn Climbers, Star Gazer, Shoulder Taps, Flutter Kick

MARY:

Roasters: Low Planks, rotating every 30-40 secs, 5 leg lifts at each position
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Tony Dungee- “Succeed with substance, don’t succumb to style”. In a world that often favors style over any substance, be a man that others can count on. Don’t worry about the flash or the the approval of others based on outward appearances.

MOLESKIN:

Thrusters in the rain

THE SCENE: Soggy but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherry Pickers

-10 Merkins OYO

THA-THANG:

-Mosey to the church parking lot for suicide run. Stop at each parking island for 5 burpees, head back to the AO.

-February Thruster Challenge! Times ranged from mid-4’s to 15:00. EVERYBODY pushed through a tough challenge, some lost some skin in the process but the PAX got stronger for sure.

-Dora style 100 WW2’s and 150 American Hammers with a CMU while your partner runs to the grinder for 25 SSH

MARY:
Hold CMU’s in an overhead resting position and execute slooooooowwww squats until time was up
COUNT-OFF & NAME-O-RAMA
Butterfingers, Snorkel, Fins, Drifter, Moses, Woodshack, Pinnocchio, Taco, KY, Espy
CIRCLE OF TRUST/BOM: 
The moment when your young children wake up in the morning and come out of their rooms to embrace you is a special time. I’m usually in my recliner, drinking coffee and as soon as I hear their door open I stop whatever I am doing and open my arms to embrace them. Our heavenly Father desires the same time with us – So instead of grabbing your phone and getting busy checking email, social media or whatever – Just stop, pause for a moment – and realize that God is there waiting on you to come and be with him just like you wait for your kids. It can be short, 5 minutes being quiet, studying his word, listening.  Can you imagine if your kid walked out of his/her bedroom and saw you waiting with open arms and said.. “hold on dad, I’ve got to reply to this person or see what happened while I was sleeping.” Seems kinda silly right?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.