F3 Knoxville

Tag: Smoky

War Against A Bear

THE SCENE: Low to mid 40s, perfect morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH (4-ct) x20; Cherry Pickers (4-ct) x8; Little Baby Arm Circles F/R (4-ct) x10 both directions; Imperial Squat Walkers (4-ct) x10

THA-THANG:
Grab CMU and mosey to the tennis courts

Battle Buddy up to fight the WAR this morning

One man bear crawls two widths of the tennis courts than sprints the other two widths, does 10 Burpees, than Bernie back two widths and crawl bear back two widths.

Other man spells WAR with his exercises. Doing WW2 Situps, American Hammers (holding CMU), and Release Merkins. Rep count starts at 10 per exercise and increases by 5 each time around until reaching 30 than stays there. Battle Buddy picks up where other man left off when he gets back.

Mosey back to the Grinder

MARY:
PAX Roulette for 10 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.” Isaiah 40:28-31

We may be physically weary after a workout but these verses are talking about a weariness of the mind, spirit, and our emotions. There are many things that could have us weary, maybe it is our work, our boss, our children, our spouse, or something else. Waiting on the Lord is the answer to all these things that cause us to be weary. We wait on the Lord by spending time reading His Word, just like we are consistent in working out we should be consistent in reading the Bible every day. We wait on the Lord by spending time in prayer. we should pray about the things that have us weary and for others that need to know God. We wait on the Lord by being in fellowship with other believers. We need to have men around us to encourage us and hold us accountable. We need to be part of a local church.

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

RSS Meets F3 BS

THE SCENE: Low – Mid 50’s…Rather enjoyable really

6:15am RSS (Team of 4) Step Off:
Team jog down Dalton Rd to the Alcoa Middle School Playground. Team finds area suitable for burpee pull-ups and completes the following:

10 Min AMRAP
Ruck Burpee Pull-ups (Goal of 50+)

Slick mosey around middle school for recovery.
Acquire rucks and mosey back towards AO; completing 10 Merkins and 10 Squats along the way.
Remove Rucks and Pick up F3 Pax.

F3 WELCOME & DISCLAIMER
7:00am WARM-O-RAMA:

  • Overhead Claps (IC x15)
  • Tempo Squat (IC x10)
  • Cherry Picker (IC x5)
  • Merkin (IC x5)
  • CMU Overhead BBS (OYO x10)
  • CMU Overhead Press (OYO x15)

THA-THANG:
Mosey to plateau of pain and complete as many rounds of the following:

  • (x5) Burpees (baseline)
  • 40yd Bear Crawl CMU Drag (1st cone)
  • (x15) CMU Overhead BBS
  • Leave CMU, Jog back to baseline
  • (x5) Burpees
  • 40yd Bear Crawl (1st cone)
  • (x15) CMU Overhead BBS
  • 40yd Crawl Bear CMU Drag (2nd Cone)
  • (x25) CMU Swings
  • Leave CMU, Jog back to baseline
  • Burpees (x5)
  • 40yd Bear Crawl (1st Cone)
  • (x15) BBS
  • 40yd Crawl Bear (2nd Cone)
  • (x25) CMU Swings
  • CMU Overhead Carry back to baseline

**RINSE & REPEAT **

GOAL OF 2 ROUNDS

Totals (1RD/2RD):
200/400 Yards of Bear Crawl/ Crawl Bears
15/30 Burpees
30/60 CMU Overhead BBS
15/30 BBS
50/100 CMU Swings

MARY:
Mostly protractors and mumble chatter
some BBS, Plank Variations, and Mountain Climbers to finish it off.

COUNT-OFF & NAME-O-RAMA
10 Pax
CIRCLE OF TRUST/BOM:
Take care of yourself! We come out and put in work every morning to become better mentally and physically, pushing each other to the next level of discomfort. But we rarely take the time to prep ourselves and our bodies for the work. We take shortcuts in stretching and spending time listening to our bodies. If you feel like your not limber or embarrassed to do yoga it’s simply because you haven’t practiced it enough! We were not all great at working out our first time, but we have become better at it and the same will happen with stretching and taking care of our bodies.

My good friend’s Father used to say if you don’t like doing something, do it 100 more times…

ANNOUNCEMENTS:
Helping Drifter moves boxes from the loading trucks into his new house!

Brick by brick

THE SCENE: Low to mid 50s, perfect workout temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 5

LBAC reverse IC x 10

Brick front raises IC x20

Brick lateral raises IC x 10

Brick OH press IC x10

THA-THANG:
PAX grabs two bricks per person and moseys to church parking where they battle buddy up. DORA as follows: one buddy performs 100 Hallelujah Squats with bricks, 100 American Hammers with bricks 2CT, and 100 high plank to row with bricks 2CT. Other buddy takes bricks and Hallelujah Lunges to first median where they perform 10 front raises and 10 lateral raises with bricks. Hallelujah Lunge to next median and perform 15 BBS with bricks behind head or press out in front of chest. Run back and trade off with battle buddy.

Circle up and perform Sally Up with bricks in hands.

Bataan death Indian run around church parking lot where last person in line drops off and performs 5 Brickees, taps last person to drop off, and continues to run to the front of the line. 2 laps completed around parking lot.

Mosey back to grinder with bricks jamming to “Brick House.”

MARY:
BBS with bricks IC x 10

Ring of fire passing one Brickee around the circle while rest of PAX performs high plank, mountain climbers, and Peter Parkers.

Finish out last 15 seconds with LBCs to close.
COUNT-OFF & NAME-O-RAMA
14 HIMS
CIRCLE OF TRUST/BOM:
Easter has come and gone. It’s always been one of my favorite holidays. I’ve always been a very stubborn and found it difficult to forgive others who have wronged me in the past. I think this is why I am drawn to Easter because it is a time for forgiveness. Stripped, bound, beaten and crucified, Jesus called for God to forgive those who persecuted him. In times of distress and during the trials of our own lives, may we have the love and resolve to forgive those who have wronged us.

Jesus died on the cross to forgive all humanity of their sins including past, present, and future sins. Although we are imperfect beings, I think we can draw from this act of love and forgiveness. Jesus calls for us to love our enemies and forgive those who have trespassed against us. May we all put our judgement aside and live into this moving forward and become more Christlike.

We are Easter people. Spread the Good News.

MOLESKIN:
Luke 23:34

“Father, forgive them for they do not know what they are doing.”

ANNOUNCEMENTS:
Drifter moving party Saturday.

How to Lunge

THE SCENE: Clear & 59.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x30, IW I.C. X10, Tempo Merkins x10, Peter Parker’s I.C. X10, LBAC 4-ct x10, LB(ankle)C x10, Tempo Calf raises x10, tempo side stretch x10.
THA-THANG:
1) Howling Monkeys- Group performs monkey humpers while one PAX does 5 merkins. Rotate clockwise until all PAX took their turn.

2) Angry Gorillas- everyone groaned so we repeated above. This time, gorilla humpers with x10 lat pull-ups. We Mosey’d into the park.

3) BB Up. One partner performs the circuit below while the other catches a breather by lunging. Once the circuit was complete, trade places.

  • BBS x20
  • Merkins x20
  • leg raises x20
  • burpees x10

We completed 6 rounds per team to lunge from Alcoa Rd to Faraday St. we did SSH until the 6 caught up. Meanwhile, Hundo hid behind a tree. mosey back to grindstone. Someone mentioned bear crawls so we did some of those along the way.

4) Dora w/ battle buddy: one runs to troll bridge & back. The Other…

  • 50 Alpo’s
  • 100 Curls
  • 150 CMU Presses

MARY:
40 ankle taps OYO, 20 Hello Dolly’s I.C. X20.

COUNT-OFF & NAME-O-RAMA
7 & 1 FNG
CIRCLE OF TRUST/BOM:
Summary: Your level of “Grit”= persistence + passion. F3 requires persistence as seen at every beat down this week. Apply that same persistence to other areas of your life & see massive change.

 

The two-headed monster

THE SCENE: Warm mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH (IC), 8 Imperial Squat Walkers (IC), did a quick mosey through circuit 2 with 5 reps of each exercise, but only two body builders.
THA-THANG:
This was a battle-buddy style beatdown from start to finish. Two circuits were in place, one with CMUs, while the other was running + PT. After AO loop was completed, PAX switched and picked up where left off.

Circuit 1: each Pax had 2 CMU, PT was completed with 1 CMU, farmer carry both CMU 10m to next station:

  • Blockees x10
  • Thrusters x20
  • Curls x30
  • CMU swings x15
  • Tricep extensions x20
  • CMU flutter kicks x50

Circuit 2: Run from AO to Apex, complete AO lab with the following PT nested within:

  • 15 Mountain Man Poopers
  • 15 Diamond Merkins
  • 40 1x Iron Mikes
  • 20 Merkins
  • 20 Jump Squats
  • 10 Body Builders

Modified MARY:
We kept up with the BB theme. One PAX completed the following core work while the other participated in a CMU wall sit. We did this for 10 minutes.

  • 15 Box Cutters
  • 20 1x Peter Parker
  • 15 WWII

COUNT-OFF & NAME-O-RAMA
Scoutmaster, Drifter, Taco, Smoky, Postpone, Veep, Rep Sleepy, Radioshack, Clothesline, Toad, Avocado, Limbo, Swerve, Webelo (2.0), Hellbender
CIRCLE OF TRUST/BOM:
“About thirty years ago there was much talk that geologists ought only to observe and not theorise; and I well remember some one saying that at this rate a man might as well go into a gravel-pit and count the pebbles and describe the colours. How odd it is that anyone should not see that all observation must be for or against some view if it is to be of any service!” — Charles Darwin

I was asked to interpret this quote last Friday. While it’s intended for science, the applicability of this quote has relevance to this time. Every day we make observations, but many times we let them stay as observations. Sometimes this is okay.. but if we extend this quote to our lives today, I think what Darwin is linking is the connection between observation and action. Observations of rocks are useless without taking action into how and why the observations matter. In the same way, F3 nation seeks to inspire HIM who not only can make observations, but transform those observations into actions to make our communities a better place. Let’s not be passive, but instead take a stand for justice and truth in our communities, and inspire others to do the same.

MOLESKIN:

The mumblechatter was high today! Good work everyone.

ANNOUNCEMENTS:
Drifter moving party next week.