F3 Knoxville

Tag: Simmons

All arms NO legs

THE SCENE: 70 and a full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
M.A.R.S.

Picking cherries/bucket drop

MARS

Picking cherries/bucket drop

overhead claps

windmills

slow-tempo merkins

this/that

THA-THANG:
Bear crawl to each cone

25 merkins, CDD, Diamond, wise, ranger

over head claps, Moroccan Night club

crawl bear

25 merkins, CDD, Diamond, wise, ranger

Mosey across the lot,

bear crawl from dominos to orange peel, merkins at the 20s

crawl bear back,merkins on the 20s

atm

more over head claps, seal claps, cherries in the buckets

mosey back to the cones

bear crawl to the end of the lot no merkins

flower pots, 11s dips/derkins

MARY:
Ring of Fire with more merkins .

 

total of 306 merkins when it was all in
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

30sec HiTech

THE SCENE: Clear, 60°F, Feels like 60°F, Humidity 91%, Wind 1mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squat 15x IC
  • Little of this, Little of that
  • Tempo Merkins 10x IC

THA-THANG:

  • Mosey around the parking lot at the whim of the Q
  • Timed Exercises 30 sec on, 30 sec off 3 Rounds, 1 min rest between rounds
    • Seal Jacks (SSH with arms going to front instead of above)
    • Merkins
    • Lunges
    • Hip Raises (kick legs to sky)
    • SSH
    • Superman
    • Mountain Climbers
    • Close Squats
    • Plank
    • Burpees
  • Mosey around the parking lot until Q leads back to AO

MARY:

  • Flutter Kicks 20x IC
  • Hello Dollies 20x IC
  • Captian Thor 5x BBS to 20x Hammers
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership – As men in our communities, we need to look for the opportunities to step up into leadership positions and not have the expectation that someone else will do it. We also need to seek out those opportunities for us to become mentors to those men not as far along the path as we are and to seek out mentors for ourselves. Everyone of us need to be sharpening the men following us and in turn getting sharpened.

MOLESKIN:

ANNOUNCEMENTS:

Don’t Skip Anything

THE SCENE: Rain 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Tempo Squat x 15 IC

Overhead Claps x 40 IC
THA-THANG:

Route 66 on Roids: 11 stops along route with 11 reps of each exercise at each location. Except location 11 which gets 66.

  1. Bolt 45s – 11 squats from standing to half then 11 squats from half to bottom out.
  2. Cooler (11 reps left and right) – Side plank on left, scissor kick up, back together, bring knee to chest (4ct); flapjack and do right side.
  3. Dan Taylor – 1 squat:4 lunge to next stop
  4. 11 merkin
  5. Baryshnikov Squats (11) – Feet pointed out, hips out, weight on toes, then squat.
  6. Smurf Jacks (11)
  7. 8 Count BB
  8. Bay City Scissors (Reps 1-5 Vertical scissor; Reps 6-11 horizontal)
  9. Split Jacks (11)
  10. Duck and weave – Pax line up and duck walk to next stop while last man Indian runs between each man.
  11. Flutter Kicks (66 IC)

To stairs at stadium

Squat every other step to top of seats.

Squat every other step to top of seats backwards.

Run stairs with Bobby Hurley at bottom of steps. Start with 1 Bobby Hurley and go to 10.

Back to AO

Flower boxes

10 BBS with feet up on flower boxes

10 each leg split jacks

MARY:
Australian Snow Angel – 10 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Detachment B-52; 5th Special Forces Group; 1st Special Forces

  1. Minimize fatigue because tired becomes careless
  2. If you show confidence, your team will have confidence
  3. If TL loses temper it effects judgement. Keep cool, think ahead, keep alternative plan in mind. Don’t be afraid to take advice from Team.
  4. Team Work – The key to success, only comes through constant practice and training. Realism must be injected into all phases of training.
  5. Teams that have good physical training have less health problems.
  6. Use tact when reprimanding. Don’t call someone out in front of their peers. Take them aside and let them decide how they are going to correct themselves.

MOLESKIN:
F3 is about building leaders. We build ourselves physically to endure more each day/week but we also learn how to lead the PAX. We can lead in any state and any AO. We are universally trained to lead.

It has been my honor and privileged to be the Brickyard AO Q but it is time to pass the leadership role to another. Herbie will be taking over as AO Q in the next couple of weeks. He is very capable and will lead us well. It will be a new voice up front and encourage, lead, and challenge all of us.
ANNOUNCEMENTS:
3rd F and Convergence on 8/10 will take place at 7am Big Ball (Worlds Fair) followed by breakfast and 3rd F at Redeemer Church at 17th and Highland.

Brickyard BOMBS

THE SCENE: Partly Cloudy, 74°F, Feels like 75°F, Humidity 94%, Wind 0mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Ssh 20x IC
  • Imperial walkers 20x IC
  • Annie’s 10x Each arm forward & backward
  • Little of this/little of that

THA-THANG:

  • Mosey to the area next to the splashpad
  • Brickyard Bombs – Partner up, P1 does exercise, P2 bear crawls from fence to grass & back, flapjack
    • Burpees 50x
    • Overhead claps 100x 4ct
    • Merkins 150x
    • BBS 200x
    • Squats 250x
  • Mosey to planters
  • 11s
    • Step up
    • Dips

MARY:

  • Captain Thors 5x BBC/20x Hammers IC
  • Flutter kicks 15x IC
  • Hello Dolly 15x IC
  • Boat canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
GOOD

When things are going bad, there’s going to be some good that will come from it.
Oh, mission got cancelled? Good. We can focus on another one.
Didn’t get the new high-speed gear we wanted? Good. We can keep it simple.
Didn’t get promoted? Good. More time to get better.
Didn’t get funded? Good. We own more of the company.
Didn’t get the job you wanted? Good. Go out, gain more experience, and build a better resume.
Got injured? Good. Needed a break from training.
Got tapped out? Good. It’s better to tap out in training than to tap out on the street.
Got beat? Good. We learned.
Unexpected promblems? Good. We have the opportunity to figure out a solution.

  • Jocko Willink – Discipline Equals Freedom Field Manual

Everything that happens to you in life isn’t always good, but how we face those situations is up to us. We can dwell on them and let them eat at us, or we can say ‘Good’ and figure out how to move forward and use that experience to teach us something.

MOLESKIN:

ANNOUNCEMENTS:

Weight for the Fun

THE SCENE: Clear, 72°F, Feels like 74°F, Humidity 90%, Wind 1mph from SSW – by Klimat.app

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Walkers 20x IC
  • Tempo Squats 20x IC
  • Little of this, little of that, Some of these and Some of those

THA-THANG:

  • BruteForce Sanddeck
    • Ace of Spades
      • Tabata – 8 rounds, 20s work, 10s rest
        • Body weight squats
        • Merkins
        • BBS
    • Two of Spades
      • 5 Rounds with CMU/Sandbag/Ruck
        • 10x Rows
        • 10x Floor Presses
        • 10x CMU/Sandbag/Ruck Swings
  • Mosey around the Parking lot with weight
    • Three of Spades
      • AMRAP in 12 min
        • 400m run (2 laps around the parking lot)
        • 10x Front Squats
        • 10x Push Press
        • 10x Burpees
    • Four of Spades
      • 5 Rounds
        • 5x CMU/Sandbag/Ruck Get-ups
        • 10x CMU/Sandbag/Ruck High-Pulls
        • 15x Cleans
        • 20x Push-ups
  • Slick mosey (no weight) around the parking lot

MARY:

  • Captain Thor 5x BBS/20x Hammers
  • Around the circle for PAX callout exercises
    • A-Rod: 20x Flutter Kicks IC
    • Simmons: Boat/Canoe
    • Barney: 20x LBC IC
    • Biohazard: Ring of Fire (Legs up, PAX runs and pushes legs down)

COUNT-OFF & NAME-O-RAMA
Herbie, A-Rod, Fast-n-Easy, Biohazard, Oscar, Belding, Kick-Flip, Simmons, Barney (From Memphis), and FNG Pom-pom

CIRCLE OF TRUST/BOM:

Hesitation – Jocko Willink
Amazon Music – https://www.amazon.com/dp/B076HN6PXJ/ref=dm_ws_tlw_trk25

Hesitation is the enemy. Don’t it allow those moments to pass us by. Move forward, do not wait, take a chance and step out into the unknown.

MOLESKIN:
Continue to keep Matt from Jefferson City in your thoughts and prayers.
ANNOUNCEMENTS: