F3 Knoxville

Tag: RadioShack

Mega Pax Roulette

THE SCENE: Just on the low end of warm. Enough to get a good sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Merkins IC 10, Side plank each side, reverse plank leg raise 10
THA-THANG:
Split PAX in 2 groups. On the big lower loop, send one group one way and the other in the opposite direction.

  • Whenever you meet someone running the opposite direction, stop and do side straddle hops
  • Whenever you pass a pair of guys doing side Straddle hops, call out an exercise for them to do 40 reps of.
  • Whenever you complete 40 reps, continue on your run

MARY:
10 imperial squat walkers, 10 hand release merkins, 10 plank leg lifts, 10 hello dolly, 10 leg lifts, LBC for time
COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:
This exercise was a little bit like my story. I drifted into F3 completely by accident. Since then, I’ve had an amazing group of guys who have build me up in different ways and even helped me through a deep struggle with pornography. The circle was the first time I made that struggle public and it was the first time I really began to heal. Not saying anyone needs to, but you all should know that if ever you do need someone to help you with an internal struggle, we are all out here wandering in the wilderness with you, and whether you need help or your giving the help, reach out to one another.
ANNOUNCEMENTS:
Prayers for thos facing loss in our group, and praise for the answers to prayers in our group!

RSS Meets F3 BS

THE SCENE: Low – Mid 50’s…Rather enjoyable really

6:15am RSS (Team of 4) Step Off:
Team jog down Dalton Rd to the Alcoa Middle School Playground. Team finds area suitable for burpee pull-ups and completes the following:

10 Min AMRAP
Ruck Burpee Pull-ups (Goal of 50+)

Slick mosey around middle school for recovery.
Acquire rucks and mosey back towards AO; completing 10 Merkins and 10 Squats along the way.
Remove Rucks and Pick up F3 Pax.

F3 WELCOME & DISCLAIMER
7:00am WARM-O-RAMA:

  • Overhead Claps (IC x15)
  • Tempo Squat (IC x10)
  • Cherry Picker (IC x5)
  • Merkin (IC x5)
  • CMU Overhead BBS (OYO x10)
  • CMU Overhead Press (OYO x15)

THA-THANG:
Mosey to plateau of pain and complete as many rounds of the following:

  • (x5) Burpees (baseline)
  • 40yd Bear Crawl CMU Drag (1st cone)
  • (x15) CMU Overhead BBS
  • Leave CMU, Jog back to baseline
  • (x5) Burpees
  • 40yd Bear Crawl (1st cone)
  • (x15) CMU Overhead BBS
  • 40yd Crawl Bear CMU Drag (2nd Cone)
  • (x25) CMU Swings
  • Leave CMU, Jog back to baseline
  • Burpees (x5)
  • 40yd Bear Crawl (1st Cone)
  • (x15) BBS
  • 40yd Crawl Bear (2nd Cone)
  • (x25) CMU Swings
  • CMU Overhead Carry back to baseline

**RINSE & REPEAT **

GOAL OF 2 ROUNDS

Totals (1RD/2RD):
200/400 Yards of Bear Crawl/ Crawl Bears
15/30 Burpees
30/60 CMU Overhead BBS
15/30 BBS
50/100 CMU Swings

MARY:
Mostly protractors and mumble chatter
some BBS, Plank Variations, and Mountain Climbers to finish it off.

COUNT-OFF & NAME-O-RAMA
10 Pax
CIRCLE OF TRUST/BOM:
Take care of yourself! We come out and put in work every morning to become better mentally and physically, pushing each other to the next level of discomfort. But we rarely take the time to prep ourselves and our bodies for the work. We take shortcuts in stretching and spending time listening to our bodies. If you feel like your not limber or embarrassed to do yoga it’s simply because you haven’t practiced it enough! We were not all great at working out our first time, but we have become better at it and the same will happen with stretching and taking care of our bodies.

My good friend’s Father used to say if you don’t like doing something, do it 100 more times…

ANNOUNCEMENTS:
Helping Drifter moves boxes from the loading trucks into his new house!

Brick by brick

THE SCENE: Low to mid 50s, perfect workout temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 5

LBAC reverse IC x 10

Brick front raises IC x20

Brick lateral raises IC x 10

Brick OH press IC x10

THA-THANG:
PAX grabs two bricks per person and moseys to church parking where they battle buddy up. DORA as follows: one buddy performs 100 Hallelujah Squats with bricks, 100 American Hammers with bricks 2CT, and 100 high plank to row with bricks 2CT. Other buddy takes bricks and Hallelujah Lunges to first median where they perform 10 front raises and 10 lateral raises with bricks. Hallelujah Lunge to next median and perform 15 BBS with bricks behind head or press out in front of chest. Run back and trade off with battle buddy.

Circle up and perform Sally Up with bricks in hands.

Bataan death Indian run around church parking lot where last person in line drops off and performs 5 Brickees, taps last person to drop off, and continues to run to the front of the line. 2 laps completed around parking lot.

Mosey back to grinder with bricks jamming to “Brick House.”

MARY:
BBS with bricks IC x 10

Ring of fire passing one Brickee around the circle while rest of PAX performs high plank, mountain climbers, and Peter Parkers.

Finish out last 15 seconds with LBCs to close.
COUNT-OFF & NAME-O-RAMA
14 HIMS
CIRCLE OF TRUST/BOM:
Easter has come and gone. It’s always been one of my favorite holidays. I’ve always been a very stubborn and found it difficult to forgive others who have wronged me in the past. I think this is why I am drawn to Easter because it is a time for forgiveness. Stripped, bound, beaten and crucified, Jesus called for God to forgive those who persecuted him. In times of distress and during the trials of our own lives, may we have the love and resolve to forgive those who have wronged us.

Jesus died on the cross to forgive all humanity of their sins including past, present, and future sins. Although we are imperfect beings, I think we can draw from this act of love and forgiveness. Jesus calls for us to love our enemies and forgive those who have trespassed against us. May we all put our judgement aside and live into this moving forward and become more Christlike.

We are Easter people. Spread the Good News.

MOLESKIN:
Luke 23:34

“Father, forgive them for they do not know what they are doing.”

ANNOUNCEMENTS:
Drifter moving party Saturday.

The two-headed monster

THE SCENE: Warm mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH (IC), 8 Imperial Squat Walkers (IC), did a quick mosey through circuit 2 with 5 reps of each exercise, but only two body builders.
THA-THANG:
This was a battle-buddy style beatdown from start to finish. Two circuits were in place, one with CMUs, while the other was running + PT. After AO loop was completed, PAX switched and picked up where left off.

Circuit 1: each Pax had 2 CMU, PT was completed with 1 CMU, farmer carry both CMU 10m to next station:

  • Blockees x10
  • Thrusters x20
  • Curls x30
  • CMU swings x15
  • Tricep extensions x20
  • CMU flutter kicks x50

Circuit 2: Run from AO to Apex, complete AO lab with the following PT nested within:

  • 15 Mountain Man Poopers
  • 15 Diamond Merkins
  • 40 1x Iron Mikes
  • 20 Merkins
  • 20 Jump Squats
  • 10 Body Builders

Modified MARY:
We kept up with the BB theme. One PAX completed the following core work while the other participated in a CMU wall sit. We did this for 10 minutes.

  • 15 Box Cutters
  • 20 1x Peter Parker
  • 15 WWII

COUNT-OFF & NAME-O-RAMA
Scoutmaster, Drifter, Taco, Smoky, Postpone, Veep, Rep Sleepy, Radioshack, Clothesline, Toad, Avocado, Limbo, Swerve, Webelo (2.0), Hellbender
CIRCLE OF TRUST/BOM:
“About thirty years ago there was much talk that geologists ought only to observe and not theorise; and I well remember some one saying that at this rate a man might as well go into a gravel-pit and count the pebbles and describe the colours. How odd it is that anyone should not see that all observation must be for or against some view if it is to be of any service!” — Charles Darwin

I was asked to interpret this quote last Friday. While it’s intended for science, the applicability of this quote has relevance to this time. Every day we make observations, but many times we let them stay as observations. Sometimes this is okay.. but if we extend this quote to our lives today, I think what Darwin is linking is the connection between observation and action. Observations of rocks are useless without taking action into how and why the observations matter. In the same way, F3 nation seeks to inspire HIM who not only can make observations, but transform those observations into actions to make our communities a better place. Let’s not be passive, but instead take a stand for justice and truth in our communities, and inspire others to do the same.

MOLESKIN:

The mumblechatter was high today! Good work everyone.

ANNOUNCEMENTS:
Drifter moving party next week.

Spring Training

  • THE SCENE: Cool and Clear
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers

THA-THANG:

  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes

MARY:

  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

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