Pool Boy – Page 11 – F3 Knoxville

Memorial Day Beatdown

May 31, 2022 Butter Knife

THE SCENE: 70 degrees and sticky…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Tempo squats
Side straddle hop in cadence 20
THA-THANG:
Grab a coupon and Mosey to Hard Knox parking lot.

Blockies Totem Pole
Starting with 10 counting down to 1.
20x SC flutter kicks
Run a lap around the buildings between each set

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
“Above all, love each other deeply, because love covers over a multitude of sins.”
1 Peter 4:8

Thank you gentlemen for challenging me! I have nothing but respect for you guys.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence July 2nd

Triple 11’s

May 27, 2022 Betty

The Scene

62 and perfect

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Merkins

Seal Claps

Square Crawl

BAC F/B

Phelps

Cherry Pickers

Tha-Thang

Triple 11’s

BYOCMU travels with you the whole time

Travel to 10 yd line- 1 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 10 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Travel to 20 yd line- 2 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 9 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Travel to 30 yd line- 3 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 8 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Travel to 40 yd line- 4 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 7 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

…

Travel to 90 yd line- 9 Curl to press (lock out on both ends), Rows each side, Illuminati raises

Goal Line- 2 HR Merkin, American Hammer w/ CMU, chest press/skull crusher w/ CMU

Called recover before we got to the opposite goal line. Most got to the 90 yd mark

Before we headed back to AO we got a nice 10 count CMU taps in.

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 HIM’s Welcome FNG “Culture Shock”

COT/BOM

Do the hard thing

We often know exactly where to hide to not get called out in life DONT.

Do the hard thing now so you are ready later.

Be an asset

You don’t have to be the most talented, biggest fastest or strongest to become an asset

MOLESKIN:

Mumble chatter was on point today. No one seemed to be a fan of the Illuminati raises but that was to be expected. BYOCMU went perfectly we had just enough.

ANNOUNCEMENTS:

Convergence at JUCO July 2nd

A sign-up sheet is forthcoming. Schedule:

5:00am – 6:00am Pre-Ruck (Optional)

6:00am – 7:00am Beatdown (Nant’an on Q)

7:15am – 8:00am Coffeeteria/Breakfast and a special 3rd F Speaker at the Hardin Valley Academy Gym (right down the street)

8:00am – EndEx

Passing The Flag

May 25, 2022 Mermaid

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Passionate 15 to 1

May 16, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Partly Cloudy	62 ℉	94%	63 ℉	4.3 mi/h	SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Slow mosey to track. On the way, 4 Cherry Pickers, 10 Happy Jacks, 10 Rockettes, 10 Windmills.

THA-THANG:

On the way to the bleachers each PAX grabs two light weights. Either 2.5 or 5 lbs each.

Rep counts of 15-14-13…3-2-1 for each of these four exercises. After the exercises, run to top of bleachers and back down. Then repeat four exercises with -1 rep count.
Merkins
Monkey Humpers
Big Boy Situps
Bent over Flys (using the previously grabbed weights).

Mosey to goal line on field. Every 10 yards
10 Tricep Extensions (with weights)
10 Lateral Flys
10 Donkey Kicks (10 each leg)
10 Chest Flys (with weights) Heels to Heaven Combination Move. On six, Arms and Legs toward sky. Fly movement with arms first, then Leg lower and raise second. That = 1.

No time left. Haul ass back to AO.

MARY:
No time for Mary.
COUNT-OFF & NAME-O-RAMA
10 Brothers.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For our friend Mike and his battle with anxiety. For Selena and her decision to continue with her pregnancy. And for all of the families that have volunteered to step up and help her including the adoption of her baby. For all of those struggling with the issue of unplanned pregnancy. For all of those graduating and heading in to the real world. And for all the sick and suffering. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Flag handover Friday 5/25 at Shamrock.

Plant Trees

May 9, 2022 Betty

The Scene

Beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators (Dumpster Dive picked to start from 5)

Cherry Pickers

Runners Lunge w/ reach

Tempo Squats

Merkins

Challenged everyone to go for at least one more rep above what they think they could do during this workout. We are capable of more than we think.

Tha-Thang

Mosey to the CMU Pile and grab one that we will work with throughout the beatdown

We set up around the parking lot for 3 rounds of each exercise with a run around the median in between. Exercises as follows:

3×20 walking lunges (After 20 walking lunges, leave cmu, run around the median back to where you left off.)

3×10 thrusters (Between each thruster take 2 steps) median run between each round

3×10 Big Boy Situps (Knuckles to ground behind your head, heel tap at the top) median run between each round

Some 10 counts were sprinkled in by various HIM’s

New dock work up next

While group 1 went through a plank variation the second group laid down on the ground next to the dock then got up and immediately got onto the dock. 3 rounds then tap a HIM doing a plank to let them know it is their turn. The below planks were completed in the three rounds:

Standard Plank

Crab Plank

Freestyle plank

Grabbed our CMU’s and headed back toward the CMU pile

We circled up and complete 4 rounds of the following:

40 Rocky Balboas

10 CMU swings

We then moseyed back to the AO.

Mary

We had enough time for 1 minute of flutter kicks

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

“A society grows great when old men plant trees whose shade they know they shall never sit in.”-Greek Proverb

I changed the quote a little since none of us are old. “A society grows great when wise men plant trees whose shade they know they shall never sit in.”-Greek Proverb

Challenged everyone to break out of any self-centered loops we find ourselves in a begin to lay the groundwork for the next in line, even if we won’t reap the benefits of our labor.

MOLESKIN:

ANNOUNCEMENTS: