F3 Knoxville

Tag: Smoky

DORAtastic

THE SCENE: 2nd winter cold but the sun warmed it up nicely.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Drifter took the pax through a loop around the parking lot. From what i could see as i was coming in on two wheels were some lunges and a jog back to the grindstone. Then there was some mountain man poopers.
THA-THANG:
Dora #1- Musical Dora– Exercises are done for the full duration of the song no rep count. We also switched up the partner movement between bear crawls, crab walks, broad jumps.

  • Song 1- Everlong- Foo Fighters- OH CMU Press- Bear Crawl
  • Song 2- Thunderstruck- AC/DC – Squat Hold Curl- Crab Walk
  • Song 3- Sick Boy- The Chainsmokers- Pull Ups/Body Rows- Bear Crawl
  • Song 4- Believer- Imagine Dragons– BBS- Crab Walk
  • Song 5- Power- Kanye West- Prisoner Merkins- Broad Jumps

Dora #2- Heartbreak Hill- We moseyed to Mt. Crumpet for our Second Dora- 15 min to complete – Partner ran to top and around Tree.

  • 50 Iron Mikes
  • 100- Turkish Getups no weight – ( This was a challenge but two of the groups finished the full set in time)
  • 150- Leg Raises

Dora #3- DORAcide- We moseyed to the tennis courts for a four-line suicide run Dora. Burpee’s at each line 1,2,3,4. We had about 10 min to work the pax got into Foxholes.

  • 100- Gas Pumps
  • 200- Foxholes
  • 300 Star Fish

–
MARY:
Crowd Pleasers- 1-4
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Sacrifice is key in leadership. The best leaders have always been servant leaders. A great leader will put others in front of himself to lift those up around him, they do not need the glory. In my professional life i have see both kinds of leaders and the leaders that have put themselves first failed. The only way a team can over come challenges is with strong leadership. DORA’s are a great example of sacrifice in leadership. Your brother is reliant on you to not stop moving even when you’re tired. We have to sacrifice ourselves for the pax and our brothers.
MOLESKIN:
Keep Drifter in your thoughts as he goes through the moving process.

The Q was late today, because i allowed the fartsack to trick me into thinking i had 5 more min. Because of that i was rushing and left my phone at home. Impossible to run a musical DORA without music so Q had to drive back home to find his phone. I appreciate Drifter picking up for the Q’s slacking and took the pax through the warm up.
ANNOUNCEMENTS:
Backstage- Regional Nan’tan for Mid-Illinois is going to be Q’ing two beatdowns on April 13th at the Bombshelter and 14th at the Arsenal. This is going to be a great beatdown you don’t want to miss. lets show what F3 Blount is all about and show up in force.

Spring Training

  • THE SCENE: Cool and Clear
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers

THA-THANG:

  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes

MARY:

  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

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

March Madness

THE SCENE: Sunny & brisk, mid 3-‘s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Countdown in Tournament Bracket Style. SSH I.C. x64, LBAC I.C. x32, Tempo Merkins x16, Imperial Squat Walkers x8, Tempo Squats x4, Diamond David Lee Ross Burpee x1

Indian Run 1/2 mile- leader drops baton & 6 recovers, does 3 burpees and brings runs to the front. Drop baton & repeat.

THA-THANG:

Mosey with CMU from Grindstone to backside of rec center. Line up against the wall. One parnter performs one set of 2-CT Monkey Humpers (15-10-5) then runs down/back the hill while the other partner holds CMU on knees in a wall sit. Rotate. We held planks until all completed. Mosey to Tennis Courts with CMU.

Stations. One partner mosey’s the outer edge of Tennis Courts while the other partner performs the exercise. Reps accumulate until you reach the total. Farmer carry your CMU to the next station & repeat. We switched from Mosey to Bernie around the courts from Alpo’s on to slow it down.

  • CMU Curls x300
  • Alpo’s x200
  • Thrusters x100
  • V-Ups x200
  • Mountain Climbers x300

MARY:
Abs- Flutter Kicks I.C. x20, Hello Dolly I.C. x15, American Hammers 2-ct OYO, Tempo Squats to Time
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Childlike Wonder
MOLESKIN:
ANNOUNCEMENTS:

The 4-leaf clover

THE SCENE: Cool mid 50’s, rain had just subsided
F3 WELCOME & DISCLAIMER

Push yourselves to get better today. Not a professional, nor a doctor. Still ‘social distancing’ per covid 19 guidelines


WARM-O-RAMA:

20 SSH (IC), 10 Imperial Squat Walkers (IC), LBAC (8 F and R IC), mosey, 8 Mountain Man poopers (IC), 10 Merkins (IC). Mosey back to AO for 10 Thrusters (IC) and 10 Blockees (OYO)

THA-THANG:
In the Spirit of St Patrick’s day, we went looking for four leaf clovers by moseying over to the parking lot by the football field. Upon arriving at the parking lot, we found a four leaf clover, whose stem extended down a hill.

The Four-Leaf Clover consisted of 4 stations. PAX completed a station before returning to the stem (5 Burpees) and then running down the hill to the base of the stem for 5 body builders before returning back up the hill to the top of the stem for 5 more Burpees and proceeding to the next station.

Station 1:

  • 10 Burpees
  • 20 merkins
  • 20 4ct Monkey Humpers
  • 40 LBC

Station 2:

  • 10 Body Builders
  • 40 Dry Docks
  • 20 Mountain Man Poopers
  • 20 WWII

Station 3:

  • 10 Burpees
  • 20 Dips
  • 20 Jump Squat
  • 20 Hello Dollys

Station 4:

  • 10 Body Builders
  • 40 Shoulder Taps
  • 40 Iron Mikes
  • 20 V-Ups

Mosey Back to AO

MARY:
PAX got about 1 minute of CMU Flutter Kicks to finish up
COUNT-OFF & NAME-O-RAMA
16 PAX: Veep, Taco, Avocado, T-Bone, Espy, Postpone, Swerve, Smoky, Limbo, Radioshack, Napster, Rep Sleepy, Nair, Hundo, Drifter, Hellbender
CIRCLE OF TRUST/BOM:

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”

Embrace the challenge everyday to not shy away from the difficult things in life.

MOLESKIN:

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

By Land, Sea, and Air

THE SCENE: 55 Degrees, the rain held off, sun had raised so it was a perfect day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Indian Run around park carrying 11 pound weight. Every time the third guy gets to the front we stop and do 5 reps off the exercise. completed for the whole loop.
THA-THANG:
Rd1- Sea/Land- Sugar cookie

We headed to the softball field which was a perfect consistency of wet and wet.

  • 3 rounds
  • Start each round with Alt Superman’s 10 reps IC 4ct- Same Reps for each rounds
  • run to infield
  • HR Merkins- reps increase each round- 10,20,30 reps OYO
  • BBS- reps increase each round- 15,20,25- OYO
  • Run back to our field
  • hold squat till 6 finishes. Repeat with increasing reps for HR Merkins and BBBS

Rd2- Land/Air- 4 round Gauntlet

  • 50 CMU Sumo Squats
  • 40- WW2
  • 30- Box Jumps
  • 20- CMU Swings
  • 10- Burpees
  • Run one lap around park
  • rinse and repeat

MARY:
6MOM- Each exercises was 1min

  • Jim Braddock
  • Heels to Heaven
  • Ankle Grabbers
  • American Hammers
  • Boat to Cannon
  • Freddie Mercury

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The fear of failing often holds us back from taking on new challenges. For us to grow as leaders and men we must not be afraid of what challenges we may face in life. For me i have faced a lot of failures in my life. Its important that we not let those failures we have define who we are as men.

“When we give ourselves permission to fail, we at the same time, give ourselves permission to excel”- Eloise Ristad

” A person who never made a mistake never tried anything” – Albert Einstein

F3 provides us an amazing opportunity to challenge ourselves and to fail in a place where we know we will be lifted up. We are able to sharpen our leadership skills through F3 and Q’ing so that in our daily lives we are better men and leaders.
MOLESKIN:
One of Drifters neighbors husband is frequently traveling for work as a pilot, we want to keep his wife in our prayers. I have an employee who is going through a hard pregnancy, keeping her and her family in our prayers. Also Avocado is preparing for deployment to Egypt . We want to keep his family in our prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.