Simmons – Page 23 – F3 Knoxville

Unfinished Flora 1,2,3…..4…..5…..4,3,2,1

October 17, 2019 Simmons

THE SCENE: Something about cold hand and fingers
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Toy Soilders IC x 20, Sprinklers IC x20, Tempo Squats X 15, SSH X 25, Bone the Fish

THA-THANG:
CMUs were needed with Partner work.

100 Merkins by 10s feet on CMU partner held plank

200 BBS by 20s partner on ground feet 6″up CMU overhead

300 Goblet Squats by 25s Partner held an Al Gore with CMU

400 CMU Swings by 25s for some others cheated, parter ran

some started 500 SSH but I think they cheated

MARY:
Hello Dolly for 1 minute

CIRCLE OF TRUST/BOM:
1 of General Neyland Game Maxims is to Carry the fight to the opponent and keep it there for 60 minutes. How hard is it to carry the fight to a workout for 45 minutes and not let the doubt of if you can do it keep you from giving it your all! Now, it’s even harder to carry the fight to a marriage for a lifetime! We have to fight for our marraige. Fight the world, the doubt, the lust. Marriage is a foundation of our country and people scoff at it and treat it like its no big deal. Check out the Knoxville Marriage Initiative. It’s a great program that I highly recommend for any married couple. Newlyweds or Oldlyweds you can learn something from it! Powell Church will be hosting an event. Check out the links below.

MOLESKIN:
FIGHT FOR YOUR MARRIAGE

ANNOUNCEMENTS:
https://www.knoxvillemarriageinitiative.org/

https://www.eventbrite.com/e/powell-couples-workshop-tickets-68185642091 FIGHT FOR YOUR MARRIAGE

Spectacular

October 15, 2019 A-Rod

THE SCENE: Cool, clear 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x25 Each position/each direction

SSH x 40 IC

Imperial Squat Walker x 15 IC

8 Count BB x 5 IC
THA-THANG:

Mr. Spectacular 11s: PAX performs one Mr. Spectacular then does suicides to all 10 cones. Then two Mr. Ss, 9 cones etc.

Lunge length of parking lot

Crab walk length of parking lot

MARY:
10 – 8 count BB

20 Flutters
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember to take a second and listen to those around you and not instantly fire off your opinion/stance. Understanding someone else’s point of view is a great sign of respect. It does not mean you have to agree with their view, just listen and understand.
MOLESKIN:
REMEMBERTODRINKYOUROVALTINE
ANNOUNCEMENTS:

Blackjack – Recycled

October 14, 2019 Mr. Wedgie

THE SCENE: Dark and Dry

WARM-O-RAMA:
SSH, BAC, Mtn Climbers, Suzanne Summers, Tempo Squats, Tempo Merkins, Smurf Jacks, 5 burpees on your own.

THA-THANG #1:

Ciabattas (20 seconds follow by 10 sec rest): Burpees, Jump Squats, Lung Jumps, SSH, Merkins, Mtn Climbers, American Hammers, Barrier Jumps

Then Suicides

THA-THANG #2:

Black Jack (animal style):

1 MRK, animal walk to end of parking lot then 20 BBS and run back. Then 2 MRK and 19 BBS. All the way to 21. BLACKJACK!

MARY:
Ring of Fire, Bicycles, Flutter Kicks, Captain Thors

CIRCLE OF TRUST/BOM:
I don’t remember what I said but I bet it was good.

MARSOC shortcard

October 10, 2019 Herbie

THE SCENE: Mostly Cloudy, 59°F, Feels like 59°F, Humidity 98%, Wind 0mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 20x IC
LBAC 15x IC forwards and backwards
Little of this, little of that
Short mosey

THA-THANG:
MARSOC shortcard

30 Push-ups
30 Air squats
30 Crunches
10 Burpees
10 Windmills
30 Push-ups
30 Mountain climbers
30 Flutter kicks
10 Burpees
10 Cherry pickers (4-count)
30 Push-ups
30 Star jumpers (or jumping jacks)
30 Back Extensions (“supermans”)
10 Burpees
10 Chain breakers
30 Push-ups
30 Lunges
30 Hello dollies
10 Burpees
10 Trunk twists
Dips to exhaustion

Long mosey back to AO
MARY:

10x Gas Pumps
10x box cutters – Tuba
10x Freddie Mercury – Manilow
Ring of fire – feet elevated pushdown – Biohazard
10x BBS – Fast-n-easy
Boat/Canoe to finish – Simmons

COUNT-OFF & NAME-O-RAMA
Herbie, Tuba, Manilow, Biohazard, Fast-n-easy, Simmons
CIRCLE OF TRUST/BOM:

Talked through the 5 core values of F3:

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

Focused on the COT. This is a time to share our struggles, we don’t have to shoulder the burdens of life by ourselves. We have men who are willing to step beside us and aide in whatever way is needed.

MOLESKIN:

ANNOUNCEMENTS:
2nd harvest food drive

Brolympics Nov. 9

Charles Bronson is better than Chuck Norris

October 3, 2019 A-Rod

THE SCENE: 70 Degrees and not fall like
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x 25 Each Direction/Each Position (4ct)

Imperial Squat Walker x 15 IC

SSH x 40 IC

Overhead Clap x 20 IC

4 Burpee OYO

3 Burpee OYO
THA-THANG:

Mosey to back parking lot

Charles Bronson: 50 reps of exercise then sprint to first cone and bear crawl to second. Run back to start and begin next exercise.

SSH
Push-up
Burpee
BBS
Jump Squat

Mosey to AO

Operation Gothic Serpent: 73 wounded and 19 killed October 3-6, 1993

24 Body Builders IC – Straight through

19 Body Builders – One for each man killed

MSG Gary Gordon (MH, PH)
SFC Randy Shughart (MH, PH)
SSG Daniel Busch (SS, PH)
SFC Earl Fillmore, Jr. (SS, PH)
MSG Timothy “Griz” Martin (SS, PH)
SFC Matthew Rierson (SS, BS, PH)
CPL James Smith (BS w/Valor, Oak Leaf Cluster, PH)
SPC James Cavaco (BS w/Valor, PH)
SGT James Joyce (BS w/Valor, PH)
CPL Richard “Alphabet” Kowalewski Jr. (BS w/Valor, PH)
SGT Dominick Pilla (BS w/Valor, PH)
SGT Lorenzo Ruiz (BS w/Valor, PH)
SSG William Cleveland Jr. (SS, BS, Air Medal w/Valor, PH)
SSG Thomas J. Field (SS, BS, Air Medal w/Valor, PH)
CW4 Raymond Frank (SS, Air Medal w/Valor, PH)
CW3 Clifton Wolcott (DFC, BS, Air Medal w/Valor, PH)
CW3 Donovan Lee Briley (DFC, BS, Air Medal w/Valor, PH)
SGT Cornell Houston Sr. (BS w/Valor, de Fleury Medal, PH)
PFC James Martin Jr. (PH)

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The men of Task Force Ranger went into Somalia as a team, fought as a team, and no one was left behind.

MOLESKIN:

ANNOUNCEMENTS: