F3 Knoxville

Tag: Ribbed

What are Double Shots of Jacks?

THE SCENE: Fantastic.  Got to see some stars – but not stargazers
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH IC, Cherry Pickers IC, Tie Fighters IC, Grady Corns IC

Mosey to the boat ramp
THA-THANG:
Set 1 AMRAP (10 Count Each, 10 minutes time):
– Smurf Jacks
– CDDs
– Squat Thrusts
– Flutter Kicks (4 count)
– Burpees

Mosey to Stonehenge

Set 2 AMRAP (10 Count Each, 10 minutes time):
– Mountain Climbers (2=1)
– I’d rather do blockees (Double Shots of Jack)
– Bobby (Only a face a mother could love) Hurleys
– Big Boy Sit Ups (not British Broadcasting Corporation)

Mosey to Tennis Court

Set 3 AMRAP (10 Count Each, 8 minutes time):
– Bear Crawl Sideline to Sideline
– Wide-armed (Not 1 armed) Merkins
– Reverse Lunges (2=1)
– LBCs

2 Minutes of Suicide Ladders
– Shoulder Taps at each return to side line (5, 10, 15, 20, 15, 10, 5)

MARY:
Ring of Fire to 5 merkins
COUNT-OFF & NAME-O-RAMA
12 PAX! No FNGs Not sure why but the site is changing Lilo to Usage?
CIRCLE OF TRUST/BOM:
Be consistent with everything you do.
MOLESKIN:
Ribbed’s wife in healing and wisdom
ANNOUNCEMENTS:
See Slack, so many things, it’s awesome.

Shovelflag Handoff at The Project

THE SCENE:  68 and clear – perfect.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

RFTS/LIH
Willy Mays Hays
Seal squats
Down/up dog
Mountain climbers
Merkins

Mosey to the Friendship Bell
10 lateral box jumps
20 dips
30 derkins

THA THANG:

Dirty MacDeuce
1. 12 Flutter kicks (4 count)
2. 12 Shoulder taps (4 count)
3. 12 Hello dollys
Run a lap.
Repeat x 4

Mosey to K-25 Hill
11s – Burpees and Freddy Mercury (4 count)

Long Bernie up the road

MARY:

Mosey back to the Friendship Bell

Mucho Chesto

Freddy Mercury IC

Another Mucho Chesto

Another Freddy Mercury IC

COUNT-OFF & NAME-O-RAMA

Me and 22 of the best men I know

CIRCLE OF TRUST/BOM:

We showed honor to Erector and acknowledged that The Project exists today because he and others (Rocket, Chaco, Snaggletooth, Samaritan) launched it in February 2019.  What a positive difference it has made in my life – and in the lives of many other men in the Oak Ridge area.  T-Claps, brothers!  Erector led for a while, then Snaggletooth, and it was my joy and honor to lead for a season, and today it was a privilege to pass the flag to a man whom I esteem so highly.

The mission of F3 is to plant, grow, and serve small workout groups of men for the invigoration of male community leadership.  Fitness is not the endgame or the goal.  Your virtuous leadership – in your family, in your work, at your church, in this community – that is the goal of F3.

What makes a man a Leader?  What enables a man to do what a Leader does?

What F3 says it takes to be an effective leader are these four capabilities;

  • Vision – the ability to recognize Advantage and the Movement required to achieve it
  • Articulation – the act of describing his Vision to others
  • Persuasion – the initiation of first Movement
  • Exhortation – A leader is ready to use Exhortation to incentivize his followers

But an Effective Leader is not necessarily a Virtuous Leader. For that, F3 says he must also possess the Leadership Virtues.

  • Candor: graciously telling the hard truth and demanding to hear it from others
  • Commitment: unwavering loyalty to the Group and unflinching determination to accomplish its Mission
  • Consistency: to be unchanging in nature, standard, or effect over time
  • Contentment: stability of emotion engendered by the Consistent pursuit of Joy rather than Happiness
  • Courage: setting aside fear to turn hardship into grace

To Lead Right a person must be both an Effective and Virtuous Leader

We could have a BOM on each one of those capabilities and virtues separately – but I wanted to cover the whole F3 leadership model this morning as an introduction for the man who is accepting the shovelflag.  That dude is the whole package.  He possesses every one of these capabilities and I’ve seen each of the virtues reflected in his life.  Mathlete is going to be an outstanding leader of this group – and I look forward to following his lead and am excited to see where we go!

MOLESKIN:

If he had been there, Baby Chest would have loved the double Mucho Chesto.

Mucho gracias to our visitors from JUCO, Shamrock, and Equalizer – awesome to see you guys!

PRAYERS / ANNOUNCEMENTS:

Prayers for Ribbed’s wife’s healing, for Boy George’s wife’s interview today, for an unnamed F3 brother.

Friday-Ish

THE SCENE: Could only be better if there were fewer clouds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We mosey’d to the flagpole by the water
THA-THANG:
Tabata-ish (20 seconds hard work, 10 seconds rest between rounds, 30 seconds rest between sets)

Totally awesome burpees

A bunch of merkins

Bountiful SSHs

A lot of jump squats

Took to the benches for some dips

Agility work with some Bonnie Blairs

Incredibly we were on our 6s for some LBCs

Switched it up to some dead bugs

How do you do fire hydrants or supermans?

MARY:
We fellowshipped mosey’d, then mosey’d to the shovelflag to time
COUNT-OFF & NAME-O-RAMA
10 PAX no FNGs
CIRCLE OF TRUST/BOM:
Stay accountable to you, your family, friends, and community
MOLESKIN:
Ribbed’s wife, show grace to others
ANNOUNCEMENTS:
F3 picnic Sunday 9/11; Sept 11 memorial stair/hill climb at Lakeshore at 10am on Saturday 9/10

Hands-Free Wednesday

THE SCENE: Should’ve worn bell bottoms, ‘cause we were in the 60s

F3 WELCOME & DISCLAIMER

Gently encouraged men to consider a yearly physical.

WARM-O-RAMA:

  • Cherry Pickers IC | Grady Corns IC
  • Windmills IC l
  • SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take lap, drop the top. Do 11 exercises, take lap, and drop the top one.  Etc…

  • 12 — Iron Mikes
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Flutter Kicks 4Ct
  • 8 — Squats
  • 7— 4-Count Imperial Walkers
  • 6 — 4-Count Pickle Pointers
  • 5 — Box Cutters
  • 4 — Step-Ups (each leg)
  • 3 — American Hammers 4Ct
  • 2 — Squat Jumps
  • 1 — BBS

STRETCHES (Or “confessions of an uncaged starfish”—performed at the request of an anonymous PAX named after a prophylactic):

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Jesus

Highest of the Highs

THE SCENE: Pleasant morning, the moon was nice, but not discussed

F3 WELCOME & DISCLAIMER: Done quickly as the Q was running back from the car because he forgot his phone

WARM-O-RAMA:

Quick and easy warmup because AOQ decided that F3 workouts don’t need stretching/warmups… the QIC disagrees, so we met in the middle… 

SSH IC x20 | Cherry Pickers IC x5 | LBAC each way IC x10 

THA-THANG:

Mosey to Tennis Courts and partner up. Cumulative Dora with one partner doing exercises, while the other does TC suicides with just the end lines 

2 Rounds of: 

  • 50 Merkins 
  • 100 BBS 
  • 150 Squats 

2 Rounds of:

  • 50 Shoulder Taps 
  • 100 Tow Taps 
  • 150 Mountain Climbers 

Mosey to Rock Pile: 

3 Rounds of: 

  • 21s of Curls (7 from bottom to halfway, 7 halfway to top, 7 full curls) → At Rockpile
  • 10 Box Jumps → at Stonehenge 
  • 5 pull-ups → at Bathhouse 

2 Rounds of: 

  • 7 OHPress, 7 Tris, 7 Row → at Rockpile
  • Run up Bathhouse Ramp 
  • 10 Imperial Squat Walkers → at Bathhouse 

MARY:

Fellowship Mosey ™ back to AO (Equalizer Hack, a good Fellowship Mosey ™ that starts at 6:12 at the Bathhouse will finish at the AO at 6:15) 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

Pay attention to when you are at your best. Don’t focus on times when you are down. Enjoy the highs and try to replicate them. 

ANNOUNCEMENTS:

IPC 2022 will take place on Mondays at The Equalizer. Blindside will Q all of the weeks and have modified workouts ready for those not wanting or willing to participate. If we need to start IPC workouts early, it will be announced on Slack Sunday night!