F3 Knoxville

Tag: Ribbed

It’s raining and cold

THE SCENE:  38 rain AKA gross
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 man makers

cherry pickers

2 Burpees
THA-THANG:
mosey over around stone henge and over to the bath house.

2 burpees and mosey back to the pavilion.

  • Tabata timer 10 sec rest and 50 seconds on
  • Bulgarin split squats
  • rest
  • merkins
  • rest
  • shoulder taps
  • rest
  • V-Up
  • rest
  • BBS
  • rest
  • jump squats
  • rest
  • Flutter Kicks
  • rest
  • Around the clock merkins
  • rest
  • step ups
  • rest

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:
reflected on the Group in F3

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

Oh, the Places We Will Go

THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Abe Vagoda

Rockettes

This and That
THA-THANG:

7s – merkins and pull-ups

11s – big boys and SSHs (4 count)

21s, 20 overhead press, 20 rows

EMOM – 10 box jumps, 10 ground dips, 10 crunches

EMOM – 10 squats, 10 CDDs, 10 freddie mercs

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19

January Metric + Following Your Vocation as a Father

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done well!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | TieFighters IC x10 each way | Tempo Squats IC x10 | Little bit of this, Little bit of that

THA-THANG:

January Metric Workout:

  • 150 Curls
  • 125 CMU Squats 
  • 100 OHP
  • 75 CMU Swings 
  • 50 CMU Squat Thrusters 
  • 25 Blockees 

After every 25 reps, run 25 yards, do two burpees, and return to start 

Each round is 525 reps (don’t count burpees). 

How many did you get? Record the total HERE

MARY:

Fellowship Mosey™ to the Smokehouse to return CMUs as Mary 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs; 3 PreRuckers  

CIRCLE OF TRUST/BOM:

Excerpt from the foreword of “Man to Man, Dad to Dad: Catholic Faith and Fatherhood” by  Brian Caulfield:

I hear from many men who are quietly yet heroically living a life according to conscience, guided by natural law and the teaching of the Church. Even if they have not lived perfect lives, these men understand the dual meaning of the term “Fathers for Good.” First, once a man has a child, he is a father for good– there is no giving back the gift or commitment that comes with responsibilities. Second, every man, amid his own sin and weakness, deep down wanted to be a good father. He wants to offer something of lasting value to his child that only a father can give. He knows that despite many negative portrayals in popular media and culture, there is a great dignity in the role of father. 

Despite our best efforts, these are still difficult days for men and for fathers. Our identity and duties have been in flux for decades, and it is time for us to start building something new and better from the shifting sands of our culture. It’s time to build the next Greatest Generation. If you’re a man who has faith even the size of a mustard seed, there is a path for your marriage and your fatherhood that leads to the greatest satisfaction a person can have in this world– the grace and accomplishment of finding your vocation. True fatherhood is a call from God the Father. 

ANNOUNCEMENTS:

5.11 Memorial Ruck tomorrow (1/21) at 8 am at 5.11 Tactical in Cedar Bluff. Perfect opportunity to double up with a beatdown at TruckStop from 6-7 then hit the ruck afterward!

Pickleball Courts

THE SCENE: A wee chilly and cloud, high 20s
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
SSH, Windmills, Rockettes, lap around the track
THA-THANG:
Insert information about the workout.

        • Do 10 of each exercise on the corners of the tennis and pickleball courts. Bear Crawl to corners within Tennis Courts, Run to next exercise outside the tennis courts.  Diagram here: https://lucid.app/lucidchart/b81a45f1-f9f3-43a2-9664-538db1feb4ba/edit?viewport_loc=18%2C-260%2C1648%2C3278%2C0_0&invitationId=inv_239c1aac-3e85-4981-aab1-aadb55cfe2fa
  • Merkins
  • Hello Dollys
  • Monkey Humpers
  • CDDs
  • Squats
  • LBCs
  • GA Cheerleaders
  • Lunges
  • SSH
  • Imperial Squat Walkers
  • April O’Neils
  • Crab Humpers
  • Mizzou Cheerleaders
  • Burpees

MARY:
Squat R.O.F.
COUNT-OFF & NAME-O-RAMA
13, no FNGs
CIRCLE OF TRUST/BOM:
Brotherhood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill -> AOs build an obstacle.  Think of ideas!!!

The Equalizer

THE SCENE:

It was a cool damp morning as I remember it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some light calisthenics to get the heart pumping and blood moving.
THA-THANG:
Had 13 exercises at 13 spots areound the AO. Reps were 13 four count movements, or was it 26 reps per movement?

MARY:
Time was perfected ended at 0615.

COUNT-OFF & NAME-O-RAMA
9 PAX in attendance.

CIRCLE OF TRUST:

Went over Hebrew 10:24-25, and why it’s important to gather together in order to spur and encourage one another.

MOLESKIN:
It is always great too be in the gloom with the men of F3.  Always an encouragement and great start to the day!!
ANNOUNCEMENTS:
Memorial Q tomorrow 0700 at The Rampart in memory of Cardinal.