F3 Knoxville

Tag: Rep Sleepy

Deck of Death Speedway Edition

THE SCENE: Mid-60s, cool but not too cool, great weather for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry Pickers x5, Little This, Little That, Michael Phelps
THA-THANG:
Deck of Death.  Circle up, PAX picks card to determine exercise and rep count.

  • Diamonds = Pull-up Hangs and Bent over Rows (handful of PAX use monkey bars to hold at 90 degrees pull-up while remaining PAX do Bent over Rows which is back parallel to ground and bring CMU up to chest)
  • Clubs = Goblet Squats
  • Hearts = BBS
  • Spades = Blockees (modified for whole group to Merkins after almost 75 blockees in 15 minutes)
  • Number card = number x 2
  • Face card = 25 reps
  • Ace = 30 reps
  • Joker = 40 skull crushers (tricep extensions over head)

MARY:
Hold plank for time
COUNT-OFF & NAME-O-RAMA
14 HIMs with 2 FNGs – Outhouse (FNG Welcome!), Trousers, Doctor, Hooiser, Malfoy, Cow Patty, Halfday, Pennies, Shenanigans, Streaker, Rep Sleepy, XYZ (FNG Welcome!), Doppelganger, Grouch
CIRCLE OF TRUST/BOM:
Building from Trousers word on Tuesday.  As men, we feel as if we are not allowed to be vulnerable; that we have to pick ourselves up by our own bootstraps and do it alone.  YHWH never meant for us to go it alone in this world as Ecclesiastes 4:9-10 says.  It is hard to open up because we do not want to be seen as weak or be judged for our failures.  However, there is some comfort in knowing that what we are experiencing, other man have experienced or suffered through as well.  You are not alone.  We need to stop pretending like we are and that we are the only ones who have experienced the things we have experienced when there are plenty of guys out there and can just say, “I hear ya man!  Life sucks!”
ANNOUNCEMENTS:
#thespeedway launch on Saturday from 6A – 7A!  Woop woop!  Convergence, July 2 @ JUCO.  No other beatdowns in Knoxville area on this day.  Go to JUCO or stay in the fartsack (psst, we’d prefer you come to JUCO).

A Date with Paula

THE SCENE: 63 degrees and a beautiful morning

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSHx20, BAC, a little stretching

THA-THANG:

Eight stations Paula Abdul style while Bernie Sanders past two cones, do exercise, then Bear Crawl back one cone, do exercise.

  1. Abyss Merkins
  2. Clock Lunges
  3. Plank Jacks
  4. Alt. Shoulder Taps + Merkin
  5. Tempo Merkin
  6. Bolt 45’s
  7. WW2’s or BBSU
  8. Colt 45’s

MARY:
Green Sally for time

COUNT-OFF & NAME-O-RAMA
Trousers, Shenanigans, Banjo, Doppleganger, Rep Sleepy, Grouch, Streaker, Pennies, Halfday, Cow Patty, Doctor, Hoosier, Master, and FNG Malfoy
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-12
MOLESKIN:
I appreciate each and every one of my fellow PAX at the Speedway! In today’s culture it is imperative that we as men stick together, not only for encouragement but for accountability and fellowship. When we stand together, we are strong! F3 has made an impact on me physically, mentally, and spiritually. When we step up to lead, it changes us at home, at work, and in our daily lives. It is such a wonderful thing to see you encourage each other out there every time we meet.
ANNOUNCEMENTS:
Welcome FNG Malfoy! 2nd and 3rd F opportunity @Food City Seymour on Wednesdays 6-7am. Official launch of Speedway is this coming Saturday June 4th @6am!

Remembering and Cultivating

THE SCENE: Partly cloudy, 61 degrees F.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Windmills

3 Stop Suicides

Run to Stop 1

@Stop 1 – 1 Burpee

@ Start – 2 Burpees

@Stop 2 – 3 Burpees

@ Start – 4 Burpees

@ Stop 3 – 5 Burpees

@ Start – 6 Burpees

Repeat suicides with Flutter Kicks (4 Count)

THA-THANG:

Ol’ 69s (Perform 69 of each of the following)

  1. Merkins
  2. American Swings
  3. Step Ups
  4. Triceps Extensions
  5. Box Cutters
  6. Gobblet Squats
  7. Bobby Hurley’s
  8. Bent Rows
  9. WWII Sit ups
  10. Curls
  11. Lunges
  12. Lawn Mowers

Run a lap after each odd number exercise.  ( Approx. 0.22 miles/lap.)

Bear crawl 25 yards after each even number exercise.

Note: We cut the reps to 40 after the American Swings.  It may come back in a modified form with a partner 70s beatdown.

MARY:
Tabata with plank, right side plank, and left side plank (20 seconds on, 10 second rest for two rounds)

Box Cutters and cashed out with LBC’s

COUNT-OFF & NAME-O-RAMA
10 HIM’s including FNG Hydrant (Rich Carnes) plus Webelo
CIRCLE OF TRUST/BOM:
Each Memorial Day observance for me since 2010 has included remembrances of SSG Jason Dahlke, 1st Ranger Battalion.  He was killed in action on September 29, 2009 in Afghanistan at the age of 29.  He was the best friend of my daughter, Emily, and my son-in-law, Travis.  Travis was with him the day he was killed instantly by enemy fire.  It was Jason’s 6th tour and Travis’ 8th tour to either Afghanistan or Iraq.  Uncle Jason, as three of my grandchildren refer to him, was a warrior and seemingly invincible.  Only one of those attributes was true.

While Memorial Day initially brings to mind Jason’s ultimate sacrifice, my thoughts fairly quickly turn to the friendship he shared with Travis.  It was special and one of mutual respect, one in which a competitive spirit made each other better (Iron Sharpens Iron), and one that fostered undying loyalty.

It brings to mind men who have been “Jasons” in my life.  Ron, my best friend of well over 50 years until his death at age 62, seven years ago.  Gig, my soccer coaching partner and hiking buddy, who passed away 20 years ago at age 52.  It also brings Chip to mind.  He could have been a “Jason” according to his own admission had he not committed to move away from bad habits in the late 1990’s.  While great friends in the 1970’s and 1980’s, overseas work assignments for him separated us and we lost contact.  Only in the early 2000’s did we reconnect and pick up where we left off.  Our bond is strong and, although living 200 miles away, we stay closely in touch.

HIMs need strong connections with other men.  F3 recognizes that and strives to foster it.  For those of us with spouses, there is no better friend or confidant.  But there is something to be said about the special bond between a small group of men.  Those relationships can be tougher to form and they may be shattered by tragedy as in the case of Jason or Ron or Gig.  The challenge is to find that Chip in your life and not let things get in the way of maintaining a strong connection.  We all will be better for it.

MOLESKIN:
Travel mercies for Drifter and healing for ESPY’s ankle.
ANNOUNCEMENTS:
AO kickoff for Rockwood is Monday, May 30th.  AO kickoff for Speedway is June 4th.  Convergence at JUCO on July 2nd.  No other AO beatdowns that Saturday.

Speedway’s First Slingshot

THE SCENE: the threat of heavy rain ever loomed, but the heavens only released a gental shower.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 IC Merkins, 10 IC Squats, a little of this, a little that, michael phelps, 10 IC franken kicks, 10 IC Boxer jacks, mosey
THA-THANG:
Partner Slingshot arround the Speedway 500. Partner 1 does 10 burpees then runs to catch partner 2. Partner 2 is alternating bear crawls, burnie, crab walk, burnie each time they swap. Do one full loop.

Crab-kets and crackilackin-krackin burpees

Do crab-kets while you wait for a pullup bar.

3 hand release merkins + 3 pullups = 1 crackilackin-krackin burpee. Do 5 then join the crabs until your next turn.

MARY:
20 peter parkers, 15 hillbillies, 10 supermans, lbc for time
COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
F3 is not a religious org. Instead we are challenged to answer 2 questions. What do you believe happens when you die? And how does your answer to the first question affect how you live today. It’s up to the guy in the center of the circle to share his thoughts and the others to listen with an open mind, but also to be prepared to share alternative vantage points when it’s their turn in the center, creating healthy and constructive dialogue.

I shared my answers to the questions,  but more want to encourage you to reflect on the questions.
MOLESKIN:
N/a
ANNOUNCEMENTS:
Aos launching. Convergence at juco, etc

DORA’s Card Game

  1. THE SCENE: A beautiful morning in the gloom

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20; Imperial Squat Walker x10; Mosey loop for the workout

THA-THANG:
Partner up, PAX 1 runs loop from warmup. PAX 2 draws a card to determine how many reps to do of the exercises. Exercises were Derkins, WW2s, and Step Ups.

  • 2-10 = reps equal to number on card
  • Face Cards = 15 reps
  • Ace = 20 reps
  • Joker = 25 reps

MARY:
Flutter Kicks x20; Boxcutters x 10; LBCs x20; Big Boys for time

COUNT-OFF & NAME-O-RAMA
12 total this morning with two FNGs

CIRCLE OF TRUST/BOM:

Inaction breeds doubt and fear. Action breeds confidence and courage.

  • Dale Carnegie

Specializing in self-improvement and interpersonal skills, American writer and lecturer Dale Carnegie talked often about the power of action. It’s easy to let our small doubts and anxieties balloon into overwhelming fears — because we allow them too much time and space to grow rather than taking action to face them. “If you want to conquer fear,” Carnegie urged, “do not sit home and think about it. Go out and get busy.”

The Bible also talks about fear.

“do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

‭‭Philippians‬ ‭4:6‬ ‭ESV‬‬

Don’t let fear hinder you from being the man God has called you to be. Pray and take action.

MOLESKIN:
Pray for Pennies daughter as she will be traveling out of the country. Pray for Trousers and his family. Pray for Smuggler and Halfday as they travel this week.

ANNOUNCEMENTS:

Rampart launch on 5/30 at 7am

Speedway launch on 6/4 at 6am