- THE SCENE: Dark n stuff and what not
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: - Jog across parking lot x2, High Knee Skip x2, butt kicks x2, Karaoke x2
- Squats IC x20, Hillbillies IC x20, SSH IC x20, Merkins IC x10, Burpos x10 oyo
THA-THANG: - HAIRBURNERS!!. 10 minutes of Pushing plates back and forth. At one end PI is doing curls with CMU, The other end P2 is doing Bent over rows with the CMU, P3 is pushing plates between cones and alternated out pushing plates with P1 and 2 for 10 minutes. AMRAP on the reps of Curls and BOR, once smoked on the reps, switched up to triceps and/or presses with the CMU. PAX did not like doing it for 10 minutes straight so we stopped for a moment of Clarity to find out WHY we are out here trying to get better. We got motivated again and pushed through the last few minutes! GREAT WORK PAX!!
- After the Hair burners, we needed a break so we did CAPN THOR. Actually not much of a break but a great AB smoker! We did all the way to 10 BBS: 40 American hammers. PAX killed it!
- Mosey to Mount Crumpit! 7’s on Mt Crumpit. Merkins and BBS
- Mosey back for some Mary/Abs. POWER T flutter IC x10, Iron Cross, Hello Dolly ICx10, Never Cross Dolly IC x10, JLO’s x10 IC, Hold Plank.
- PAX CHOICE! Music or Cones? For some reason PAX always choose Music and they think it sounds easier than cones?? The word cones must relate to pain and suffering…Actually, Music is just as bad, they just did not know it! 🙂 PAX chose music so we did CUMBAWUMBA, I get knocked down song. SSH the whole song and when they say I get knocked down, do a Burpee. About 33 burpees and is a great Smoker/Cash out for the end of a workout! Again, the PAX killed it!
- About 2 minutes left. FINS has not q’d yet so he lead us in some Boxcutters IC x20. He did awesome and now is ready to Q!!
COUNT-OFF & NAME-O-RAMA
15 including FNG(SLUMLORD) Hugh Ladd
CIRCLE OF TRUST/BOM:
Confucius Say……Better a diamond with Flaw than a pebble with out, The gem cannot be polished with out friction, NOR man perfected with out trials. You get it, IRON SHARPENS IRON!
MOLESKIN:
I love silly quotes, Confucius quotes, simple words of wisdom.etc..What is comes down to is that we are not perfect but if you think you are or you think you will never be, you will NEVER grow and get better as a man! A man with out Fault will never grow so don’t be afraid to fail. Last week, I asked the guys to think about their WHY? Why are you coming out to a free workout early in the morning? When it gets tough, what motivates us to push through the suck? WELL, Fins came up to me today after the workout and shared his WHY with me. I was grateful to hear his WHY. I just met FINS and he came to me an opened up to me. That means a lot to me and is what I love about F3. Being a part of F3, we all know and have an unconditional bond with one another, even if we don’t know each other(YET). I believe we all have a similar WHY. Thank you FINs for sharing with me and I look forward to getting to know you more.
ANNOUNCEMENTS: - 2.0 workout tomorrow with TANK. Paying it forward with young men that do not have Fathers or Male role models in their life. Contact TANK for details.
Tag: Pinocchio
Don’t forget your legs on the way out
THE SCENE: A chilly 30ish? degrees, Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Cherry Pickers x 10 IC
- SSH x 20 IC
- Worst Merkin Ever x 5 OYO
- Tempo Squats x 15 IC
- Baby Arm Circles Forward x 15 IC
- Baby Arm Circles Backwards x 15 IC
THA-THANG:
- 10 squats IC, sprint across lot, 2 burpees, sprint back
- 20 squats IC, sprint across lot, 4 burpees, sprint back
- 30 squats IC, sprint across lot, 6 burpees, sprint back
- 40 squats IC, sprint across lot, 8 burpees, sprint back
Mosey around park ~0.8miles with Q says (simon says) at random – drop down, plank, hot feet, burpee, continue mosey (about 10 times)
7’s on the Grinder! – CMU curl/press/tri, lunge to bathrooms, merkins, lunge back
MARY:
- Protractor
- American Hammer x 15 IC
- Flutter kicks x 30 IC
COUNT-OFF & NAME-O-RAMA
PAX Count 14
CIRCLE OF TRUST/BOM:
Jeremiah 31:2 — “The people who survived the sword found grace in the wilderness.”
Many of us face struggles frequently whether it be financial, work life, home life, etc, that makes us stumble or scared to move forward. If we can be persistent and push through our problems, we’ll always be rewarded in the end. Sometimes God tests our faith or wants to see how we’ll push through a problem to see what kind of person we are, and its our job to get through that test. He will reward us with grace in the end.
MOLESKIN:
ANNOUNCEMENTS:
SoKno event for Operation Enduring Warrior at 6pm(?) Wednesday
Is There a Doctor In the House?
THE SCENE: Mid-40’s and overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 4 count IC
Big Arm Lunges x 15 4 count IC
Windmills x 10 4 count IC
Plank to Chaturanga run on Q.
THA-THANG:
Mosey to grinder with CMU
3 teams:
1) Pull ups, Military Merkins, Smurf Jacks, Wall Sits
2) Bent Over Row w/ CMU, Upright Row w/ CMU, Bear apposition Lat Pull w/ CMU, Straight Arm Hold w/ CMU
3) Duck Walk, +5 Decline Merkin, Reverse Bear Crawl.
Each exercise 1 min. AMRAP, #3 is full 4 min. Rotate stations. Repeat.
Mosey to ball field w/ CMU
Bears and Blocks across outfield and back.
MARY:
In and Outs x 12 4 count IC
Big Boy Sit-ups AMRAP 1 min.
Side V-ups AMRAP 30 sec. per side
Dr. W x 15 (Diagnosis: severe abdominal pain and tears. Treatment plan: More Dr. W!)
Bicycles x 25 forward then back
LBCs AMRAP 1 min..
COUNT-OFF & NAME-O-RAMA
7 plus bonus appearance by Drifter just in time for Mary
CIRCLE OF TRUST/BOM:
We talked about time management and evaluating where we spend this precious resource making sure we are spending it on worthwhile things and not letting the digital drain suck it away.
MOLESKIN:
Moleskin by scribe (Waxjob): On a weekend where every AO was light due to strong F3 Knox representation at GoRuck, this was the first beatdown in which all the PAX were introduced to F3 right here at the Bomb Shelter. Barely over a month since launch, and these HIMs are stepping up strong!
ANNOUNCEMENTS:
The Wilderness Express
THE SCENE: Another oddly clear and warm November morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x IC Tick-Tock Hops
5x IC Torso Twists
20x IC Standing Jackknife
10x IC Cherry Pickers
20x IC Imperial Walker Squats
20x IC Slow Squats
Al Gore 30secs
THA-THANG:
A running tour of the park with various stops. ALL ABOARD!!!
- Snake Hops
- Frog Jumps / Inchworm Merks / Ape Shuffle
- 40x V-Ups
- 40x Star Jumps
- 40x IC Mtn Climbers
- 40x IC Flutter Kicks
- Sandbag passing recovery
- Lunges to next stop
- Rev Bear Crawl up the hill!
- 20x Chin-ups
MARY:
At the Grinder/Scrapyard:
10x Bench Jumps
Bernie Sanders across the court
Grape Vine down the road
10x Incline Merks
Rinse and Repeat
Ring of fire Merks and 45 degrees
COUNT-OFF & NAME-O-RAMA
11:
- Snorkel, Butterfingers, Pinnocchio, Moses, Wall Ball, Fins, Umbro, Iceman, Flash, FNG (Urkel)
CIRCLE OF TRUST/BOM:
With Thanksgiving coming up, thinking about being thankful. A big part of that is remembering the things God has done to bring us to where we are now. Remembering how God has used good and bad times to make us stronger and draw us closer to Him. Take some time today to reflect on those times and see how God used them to make you better and lean on Him more.
ANNOUNCEMENTS:
Some guys are going out to the big event in Chattanooga
I didn’t know you could do that much with a CMU
THE SCENE: The Bomb Shelter, 38 cold and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20
Merkins x10
Cherry Pickers x5
W/CMUs
Curl,press,tri x 5
Mary Catherine’s x 5
Goblet Squats x5
THA-THANG:
Trail of Tears-
6 Cones set up along the trail
Mosey with CMU up trail
At each cone, do
Squats, Curl-Press-Tris, Mary Catherine’s
Qty marked at cones (5,10,15,20)….slight alteration at 15 and 20*
Mosey back to Grinder
Partner up:
Partner one does 60 yd farmer walk while partner does exercise switching on return. Total of 100 Merkins , 200 squat jumps.
Circle up:
“The wave” do the wave by clean and pressing CMU overhead. Repeat till the wave looks smooth!
5 diamond mercians
MARY:
Circle of pain: Sit on CMU leg lifts while one runs around pressing down on legs. Boat/Canoe
COUNT-OFF & NAME-O-RAMA
Slugger, Pinocchio, FNG (The Flash), Drifter, Mr. Rogers, Snorkle, Moses, Iceman, Butterfingers, Fins, Tank (QIC)
CIRCLE OF TRUST/BOM:
The new testament specifically says love one another 15 separate times. John 13:34 says “so now I am giving you a new commandment, love each other just as I have loved you…This will show the world that you are my disciples.”
Billy Graham :”Yes, the Bible certainly tells us to love others, even if they aren’t very lovable! But what does it mean to love others? All too often, I’m afraid, we confuse liking someone with loving them”…. “And this isn’t necessarily wrong, as far as it goes; a husband (for example) should genuinely like his wife and enjoy being in her company.”
But….”Does this mean we can’t love someone who’s difficult to like? No, it doesn’t, not if we understand the kind of love God has for us. God loves us not because we’re perfect, or even likeable, because we aren’t. We fall far short of what He wants us to be, yet the Bible says He still loves us. And unlike our love for others, His love means He always wants what’s best for us, although we don’t deserve it.
This is the way God wants us to love others — by seeking what’s best for them. No, (some people) may not be likeable, but have you ever asked God to change (them)? Have you ever gone out of your way to show love for (them), even if (they) don’t deserve it? Open your heart and life to Christ’s transforming love. Then remember: “We love because he first loved us” (1 John 4:19).
MOLESKIN:
PAX was a little quiet this morning but then again it’s my first time on Q st the Bomb Shelter. I enjoyed getting to meet the guys better there and they have an excellent group of men. A great AO too!
ANNOUNCEMENTS:
Mentor workout on Dec 3rd st Maynard Elementary.