F3 Knoxville

Tag: Raincheck

Delayed Gratification

THE SCENE: 60 and nice

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial squat walker x 12
  • Tempo merkins x 12
  • Jump squats x 12

THA-THANG:

Sprints across grinder with 10-1 burpees

Tag

Half start on one side as “it”.

Other half start on other side of grinder must broad jump. “It” must bear crawl. When you get tagged 10 burpees. No tag backs. Those being chased can only move 10 broad jumps at a time. 10 merkins to earn 10 more broad jumps.

We changed this to 2 burpees and probably only played about 5 min. Too much standing around. Next time maybe the broad jumpers need to be doing air squats while waiting to get tagged. Also, merkins were a death sentence so maybe just 5 of those next time.

Bear crawl suicides with burpees each direction change

Sprint across grinder 5 times with 20 squats each pass

Plank walk across parking lot and back

Sprint across grinder 5 times with 20 merkins each pass

MARY:
ATMs

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Putting in the work first makes the reward that much sweeter. In all things in life, delaying those feel good brain chemicals conditions your body to accept it must work to earn that reward. 

MOLESKIN:
At least we didn’t count up in the burpee sprints…

ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’. Bring the Ms, no 2.0s. 5.0% + ABV beer. BYOB and side dish. Grilling and chillin after.

Riskit For the Seabiscuit

THE SCENE: 70 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x10 IC
  • Side lungey things x10 IC (4 count)

THA-THANG:
Seabiscuit

  • 10 Pullups, 20 Merkins, 30 Squats
  • Run 1 lap (~0.25miles), repeat exercises, run 2 laps, repeat exercises, run 3 laps, repeat exercises, run 4 laps, repeat exercises, and start working your way back down.

MARY:

  • Captain Thor
  • 30 BBS
  • 20 Flutter kicks

COUNT-OFF & NAME-O-RAMA
10 Strong!
CIRCLE OF TRUST/BOM:
Too many times do we ask God to solve our problems for us rather than asking for the strength to battle it on our own. Sometimes the trials we are put through are to make us better men and leaders for our community, and it is our duty to make our way through what is put in front of us. God will always lend us his strength.

Isaiah 41:10

So do not fear, for I am with you; do not be dismayed, for I am your
God. I will strengthen you and help you; I will uphold you with
my righteous right hand.
MOLESKIN:

ANNOUNCEMENTS:

Sunshine and Rainbows

THE SCENE: 70°ish humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squat x 10
  • Fast Squat x 10
  • Tempo Merkin x 10
  • Fast Merkin x 10

THA-THANG:

One-handed block burpee each side (burpee with one hand on a CMU) then 2 lunges holding the CMU all the way down the grinder and back. Brutality!!

Mosey to Mt Crumpet and buddy up.

P1 Lt Dan halfway up and back down twice while P2 is doing 4x4s (burpee with 4 merks and 4 mt climbers at the bottom) at the halfway point. P1 then man carries P2 to the tree. Mosey back to start and repeat each man twice.

Mosey back to grinder.

Merkin/Squat Max. Merkin until form suffers then deep squat until form suffers. Keep alternating for 5 minutes. We all suffered.

MARY:
Iron boys x 50

Iron boys again x 50
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Nothing much to say. Remember travelers this weekend and the reason for Memorial Day.
MOLESKIN:
Made this all up on the fly because my original plan didn’t seem intense enough. This definitely fixed that.
ANNOUNCEMENTS:
Murph tomorrow at 630 am

21 gun workout at Asylum Monday at 530 am.

Is this Moses’s Birthday?

THE SCENE: It’s getting hot…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (15), LBAC (10 F/B), Cherry Pickers (10)…………Run to the sandbag bridge

THA-THANG:
It’s back….inspired by what I could only imagine might have been the rest of the Moses birthday Q

3 reps at every light pole……. starting at sand bag bridge, over the wooden bridge, past the troll bridge, and back up the grinder for bear crawl and crawl bear. Oh…and there is about 30 light poles…sorry.

  • Merkins
  • Squats
  • Burpees
  • and for Snorkel and some others…….Big Boys

MARY:
Iron Boys…30 ish
COUNT-OFF & NAME-O-RAMA
Butterfingers, Deep Dish, Fins, Flash, Henhouse, Hammy, Ma’am, Mr Rogers, Neighbor, Snorkel, Tin Man
CIRCLE OF TRUST/BOM:
We each build a prison of our own personal preference.  Our preference dictates what we eat, where we go, and the people we meet.  As a consequence we get closer and closer to the people inside our bubble and further away from people outside of this preference bubble.  This limit our potential and we become stagnant.  I believe we should break out of this bubble and actively search out people who can make us better.  F3 has definitely been a bubble hopping experience for me, and your strength and passion has made me a better person.

Proverbs 27:17

As iron sharpens iron,so one person sharpens another.

Game of Cards

THE SCENE: Nice and Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (20)
  • Little Baby Arm Circles (15 F/B)
  • TN Rocking Chair (10)
  • Cherry Picker (10)

THA-THANG:
Two teams played a game of cards….card number for rep and exercise by suit.

  • Clubs=Merkins, Spades=Over Press, Hearts=CMU Rows, Diamonds=CMU Curls
  • Bonus:  Kings=1/4 lap, Aces=10 Burpess

MARY:
30 LBC, 30 Hello Dollies, 30 Leg Lifts…………and then some. random stuff thanks to Snorkel and Hammy.

COUNT-OFF & NAME-O-RAMA
——-15 Men———Butterfingers, Cable Guy, Deep Dish, Drifter, Fins, Hammy, Ma’am, Neighbor, Pinocchio, Rain Check, Slugger, Snorkel, Tinman, and FNG (Cat5)

CIRCLE OF TRUST/BOM:

Thomas Carlyle (Essay on Labor)

“For there is a perennial nobleness, and even sacredness, in Work . . . in Idleness alone is there perpetual despair.” In work, we communicate with nature and with truth.  Labor is a “purifying fire.” Destiny “cultivates” us through our labor, and Destiny cannot help the lazy man. “Labor is Life,” and our only knowledge comes from our work. God lets us find a “sacred celestial Life-essence” through our labor:

Blessed is he who has found his work; let him ask no other blessedness. He has a work, a life-purpose; he has found it, and will follow it! How, as a free-flowing channel, dug and torn by noble force through the sour mud-swamp of one’s existence, like an ever-deepening river there, it runs and flows;–draining-off the sour festering water, gradually from the root of the remotest grass-blade; making, instead of pestilential swamp, a green fruitful meadow with its clear-flowing stream. How blessed for the meadow itself, let the stream and its value be great or small!