F3 Knoxville

Tag: School Zone

We Did Rosalitas Today

THE SCENE: 64 and breezy.  Just like I want to be when I’m a strong, confident retiree

F3 WELCOME & DISCLAIMER DONE!

WARM-O-RAMA:
20 SSH, 5 Cherry Pickers, 10 Merkins, 10 Squats, 15 Gradycorns

THA-THANG:
Ye ole F3 Beatdown deck of 52 card pickup

MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX

CIRCLE OF TRUST/BOM:
“The first responsibility of a leader is to define reality. The last is to say thank you. In between, the leader is a servant.” —Max DePree

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rainy Ta-ba-ta

THE SCENE: Cold, wet, and windy. Definitely not like our warm beds we left.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Moroccan night club x15; tie fighters x10 each way.

THA-THANG:
Tabata (20 seconds on, 10 seconds rest, x8 rounds for each exercise)

  • Merkins
  • Monkey-humpers
  • Flutter-kicks
  • SSH
  • Carolina Dry Docks

The rain let up so we went for a mosey to the front of the park for a ring of fire squats style. Then moseyed back to bathhouse for some pull-ups (5, 4, 3, 2, 1).

MARY:

Lbcs; Tempo big boys (didn’t know that existed); Freddie Mercurys.

COUNT-OFF & NAME-O-RAMA
8 PAX.
CIRCLE OF TRUST/BOM:

Ephesians 4:30-32 — “And do not grieve the HolySpirit of God, by whom you were sealed for the day of redemption. 31 Let all bitterness and wrath and anger and clamor and slander be put away from you, alongwith all malice. 32 Be kind to one another, tenderhearted, forgiving one another, asGod in Christ forgave you.”

ANNOUNCEMENTS:
CPR training posted on Slack channel.

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!

A Little R and R (Running and Reps)

THE SCENE: Upper 30s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 85 SSHs
THA-THANG:
Mosey to the flag pole

85 merkins and then run to the Top of the World

85 squats and then run to the dock

85 Carolina dry docks and then run back to the Top of the World

85 leg lifts and then run back to the flag pole

Rinse and repeat until time

Fellowship mosey to the AO

MARY:
Timed it right, so we only held an Al Gore for a few seconds before the clock struck 6:15.

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Today is my dad’s birthday.  He would have been 85.  After almost 6 years, it has gotten easier, but it never gets better.  Time is precious.  Live it up.

MOLESKIN:
Prayers were requested by Ribbed and Blindside and prayers were made.

We didn’t know it at the time, but prayers for the family of our fallen F3 brother, Cardinal.

ANNOUNCEMENTS:
Check Slack