F3 Knoxville

Tag: Pinocchio

Speedway Launch

THE SCENE: Upper 50s, a beautiful morning to launch

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20; Windmill x10; Toe Merkins x10; Tie Fighter x10 (F/B); Tempo Squat x10; Dancing Bear x10

THA-THANG:

Bear Crawl Inch Worm: Partner up and form two lines holding plank, partners at end Bear Crawl to front of line, when both make it to the front the next pair starts.

Bear Brawl: 5 Burpees on each side of small soccer field. Partners take turns putting pressure on shoulders while the other Bear Crawls. Go back and forth 3 times.

Mosey to next field

Squat Totem: Lunge from cone to cone, increase reps by 5 at each cone, 6 total cones

Mosey to another field

Wheelbarrow with partner halfway then switch positions to go the other half. Partner carry halfway then switch for other half. Did this twice.

Mosey to hill at back of fields

11s with Merkins and Big Boys, Bear Crawl up the hill, Mosey down

Mosey to shovel flag

Afterburner:
Overhead Claps IC x50

Seal Claps IC x25

Grady Corn IC x25

MARY:
F3 is not about any one person so we did PAX Roulette

COUNT-OFF & NAME-O-RAMA
21 HIM

CIRCLE OF TRUST/BOM:

Whenever I talk to someone about F3, I always say that it is so much more than a workout. It is truly about all three Fs, Fitness, Fellowship, and Faith.

That first F is the magnet. Every man standing here started coming because they had some fitness goal in mind. Some of us may be elite athletes but most are just men that want to be healthy for our families. My goal when I started was being able to do simple things, like walking up the stairs, without being winded.

That second F is the glue. I knew that I needed others to hold me accountable for me to actually work out. What I didn’t know or expect, is that I needed manly friendships. I thought I was good on friends, but those relationships, for the most part, were only surface deep. Now I have so many men that I can go to when I need help, a listening ear, or just someone to vent my frustration with. The value of the second F is immeasurable.

That third F is the dynamite. F3 defines faith as believing in something greater than yourself. Full disclosure, for me, that is my belief in Jesus Christ. I believe that He lived a sinless life, died on the cross to save us from sin, and rose from the grave to sit at the right hand of God. The thing is though, that those are just words if my actions don’t line up with them. My belief must change the way I treat others, it must influence my decisions, and it should guide my actions. So whatever your faith is make sure it is doing those same things for you because we all are meant to be putting others in front of ourselves.

MOLESKIN:
Excited to see where Speedway goes from here! Thank you to all those that came from other AOs to the launch!

ANNOUNCEMENTS:
Convergence on 7/2 at JUCO, there will be no beatdown at Speedway that day.

EMOM Kraken Wednesday

THE SCENE: Cool and clear 55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Side Lunges x 10, SSH’s 10, Cherry Pickers 4ct x 10, 3 Burpees, 3 Burpees, 3 Burpees, 3 Burpees

The real-life origins of the legendary Kraken

THA-THANG: Kraken EMOM

Every minute on the minute work move to the next exercise.  After completing all 8 exercises run 1 lap and begin the Kraken again. (We made it through 3 1/2 rounds)

  • 1- Rope Throws
  • 2- Power Clean 50 lb sandbag
  • 3- Turkish Getups 20 lb kettlebell (Switch arms each round)
  • 4- Burpees
  • 5- Rope Waves
  • 6- Kettlebell Two Arm Swings 35 lbs
  • 7- Kettlebell Squat Push Pull 20lbs
  • 8- Box Jumps
  • Run a lap and start back at the beginning

MARY:
LBC’s x 20 x Crunchy Frog 4ct x 10, Flutter Kick 4ct x 20, WW2’s x 20
COUNT-OFF & NAME-O-RAMA
Babyweight, Butterfingers, Pinnochio, Smuggler, Veep
CIRCLE OF TRUST/BOM:

“The outer conditions of a person’s life will always be found to be harmoniously related to his inner state…Men do not attract that which they want, but that which they are.”

-As a Man Thinketh – James Allen

https://bookroo.com/quotes/as-a-man-thinketh

Audio book link

Between Two Bridges

THE SCENE: mid 50s, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, little baby arm circles, tempo squats, tempo merkins, mosey across bridge toward tennis quarts with CMUs
THA-THANG:
There 8 CMU workouts positioned at and in between each light post.  15 reps at each station and murder bunny to the next station.  If a jogger passes during the workout, stop what you are doing and run the opposite direction of the runner until you get to the bridge.  Then return to your CMU and continue where you left off.  The exercises were as follows (all involve CMU):

  • Curls
  • American Hammers (2 ct)
  • Thrusters
  • Big Boys
  • CMU press
  • Grave diggers (2 ct)
  • Swings
  • Blockees

MARY:
Mosey back to grindstone.  Overhead claps, box cutters, and ABCs.
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:
The other day my sister made a super long Facebook post about her views on Covid-19.  It was so long I didn’t even take time to read it all but I knew where she was going and what she was trying to do.  It was written as an attempt to convince someone to agree with her point of view.  I likely agreed with what she said, as we have very similar stances on things, but my thought was, “whose mind are you actually going to change?”  No one goes on to Facebook to have their mind changed which made me realize that sometimes things are just best left unsaid.  Even if something is 100% true, it doesn’t always make it appropriate.  As leaders, we like to speak up and be heard, but sometimes the best thing you can do as a leader is to keep your mouth shut.  So please take the time before you speak, before you post, to ask, is this the appropriate time and/or place for this and will it benefit anyone?  If not then lead through silence.
MOLESKIN:
About 5 runners passed me when I was setting out the papers marking the exercises before the beatdown.  Only one runner passed us during the beatdown.  Baby Weight hulked up and broke his CMU.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bags full of Problems and a Grinder to Boot

THE SCENE: 60s light breeze. Pretty nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 IC Merkins, 15 IC Squats, warm up jog.
THA-THANG:
Drifter’s part. Three teams.

Valley: One team carries all the crap (tires, flag, buckets of water, bags of rocks) from one end of the baseball field to the other. When they get there, they swap with the team on the hill. The crap just keeps going back and forth.

Hill 1: 10 4ct Bicycle kicks, bear crawl down the hill, 10 hand release t merkins, Burnie up the hill, repeat.

Hill 2: 10 box jumps, 10 chest to bar, 10 4ct mountain climbers

ESPY’s part.

Grab a CMU on the grinder

  • 10 CMU good mornings
  • Walking curls to next part
  • 15 blockees
  • Walking Skull crushers
  • 20 CMU squats
  • Melunges (which suck by the way)
  • 25 CMU press / 2ct flutter kicks
  • 30 merkins
  • Run the Apex loop
  • Grab your CMU and head back to start.

MARY:
Tempo merkins, Box cutters, flutter kicks

COUNT-OFF & NAME-O-RAMA
17 HIM
CIRCLE OF TRUST/BOM:
Sometimes, we go through valleys in our lives. The crap and bags of problems don’t go away. Leaders grab a hold of that bag, and do what they can to help. And great Leaders come along side others to help them pull. ESPY is one of those leaders, and I (Drifter) am super excited to pass the AOQ flags over to ESPY. He and His family have often come along side me and mine in the midst of our valleys. I know he will continue to lift up those around him, but he needs us to take a handle of the bag too.
MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP on Friday. Get a team together.

Peach Fuzz

THE SCENE: Mid/Upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC x10)
Merkins (IC x10)
Squats (IC x10)
27 Line jumps @ each line (FL, FR, FF)
THA-THANG:

Mosey Greenway to Cardinal St. (.5 Miles) stopping at Anderson Street. Beatdown location is on Cardinal St. hill between Anderson Street and West Ray Avenue.

‘Bottom of hill’ – Anderson Street Complete the following – Continuous (without break between exercises):

  • (20) Shoulder taps
  • (10) Push-ups
  • (20) Shoulder taps

Burnie up hill to West Ray Ave.

Complete the Peach (like a Kraken) at Intersection and run back down to the bottom. Remove 1 exercise each time up the hill until there are no more exercises.

Top of the hill and going counter-clockwise:

  • (50) Star Jacks
  • (40) Monkey Humpers
  • (20) Pickle Pointers
  • (30) Air Squats
  • Lunges (across the circle and back)

MARY:
1 Minute of LBC
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:
Encourage the men to show their support and backing of the leadership change going down this weekend at the Bomb Shelter. Drifter will be passing the flags to Espy and I encourage the men to attend if at all possible. If not, I encourage the Pax to encourage other pax to attend.

Plan for a 6am step off for a general ruck march
7am Beatdown Start
8am Breakfast at Drifters
MOLESKIN:

ANNOUNCEMENTS:
Support the passing of leadership at the Bomb Shelter this Saturday; Breakfast at Drifters after!