F3 Knoxville

Tag: Smoky

Getting off the bench

THE SCENE: Nice, clear morning with a temperature of 35 degrees
F3 WELCOME & DISCLAIMER

Not a professional or doctor, socially distance, push yourselves to get better

WARM-O-RAMA:

Warm up consisted of SSH (15), 10 Imperial Squat Walkers, 8 little baby arm circles, 8 Mountain Man Poopers,

THA-THANG:
We started off with a merkin exercise of bring sally up to the song Flower by Moby. This consists of 3 minutes of merkins, with holding at various positions.

PAX then took to the AO benches to do a battle buddy style beatdown consisting of:

  • 20 Single Count Step Ups
  • 10 Burpee Bench Jumps
  • 15 Derkins
  • 15 CMU RDL’s
  • 30 Dips
  • 15 Seated CMU overhead press

While one partner was working, the other took an AO lab. Workout was completed independently, meaning each PAX kept track of individual reps and excercises.

MARY:

A brief Mary was done by PAX picking an exercise for other PAX to complete while they mosey to the other end of the AO to complete 10 single count Iron Mikes. Exercises completed were 10 Thrusters, 10 CMU swings, 10 Mountain man poopers, and 10 4 count CMU flutterkicks

COUNT-OFF & NAME-O-RAMA
18 Came out. Napster, Hammy, Drifter, Postpone, Scoutmaster, Moses, Avocado, Taco, Espy, Limbo, Smoky, Genome, Nado, Toad, Nair, Hundo, T-Bone, Hellbender.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

“There’s three things, to my account, that I need each day: One of them is something to look up to, another is something to look forward to, and another is someone to chase,” McConaughey

I encouraged PAX to answer these three questions, and challenged them to be the person today they want to be tomorrow. Everyday we must make hard decisions to better ourselves and our community.

ANNOUNCEMENTS:
The Arsenal AO launch is scheduled for March 6th!!

Keeping warm with battle buddies

THE SCENE: A cold, bone chilling 23
F3 WELCOME & DISCLAIMER

Not a professional, follow COVID-19 guidelines

WARM-O-RAMA:
15 SSH, 10 Imperial Squat Walkers, 10 LBAC, 8 Cherry Pickers
THA-THANG:
PAX completed a Bataan Death March over to the church to get the blood flowing. We then met up with Dora at the church for a little fun in the parking lot. 3 sets were attempted

  • Set 1: Run to far side for 2 Imperial Squat walkers, run back while completing
    • 50 Body Builders
    • 75 Iron Squats
    • 50 4ct Flutter Kicks
  • Set 2: Run to Bernie to 2nd Median for 2 Burpees, run back while completing
    • 100 Jump Squats
    • 200 Dry Docks
    • 100 Merkins
  • Set 3: Crawl Bear to first median, bear crawl back while completing
    • 200 Monkey Humpers
    • 200 Dry Docks
    • 100 Diamond Merkins

Most Pax Pairs completed <2 sets.

MARY:
We practiced spelling our our alphabet with our legs
COUNT-OFF & NAME-O-RAMA
17 total including 1 FNG (Nado): Taco, Postpone, Espy, Moses, Pinnocchio, Nair, Drifter, Genome, Hundo, Veep, Limbo, Smoky, Scoutmaster,Toad, Hellbender, Lumberjack
CIRCLE OF TRUST/BOM:
‘Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.’ 

There’s a lot of important takeaways from this quote, but two things are shared between the lion and the gazelle that are applicable to our lives. 1) They know what they have to do every day to accomplish their goals and 2) They make the decisions every day to help them reach their goal, knowing the wrong decision can result in their demise.

 

mmhmm…

THE SCENE: Wind and some bits of snow here and there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, 10 tempo merkins IC, 10 tempo squats IC

Warmup lap around the parking lot: butt kicks on first side, high knees on second side, stretch lunge half way on third side, jog and big daddy arm circles on second half of third side, sprint fourth side

THA-THANG:
mmhmm… start at baseline with 5 reps, next line 10, 15, then 20. Bear crawl between each line. Jog to the end for 5 pull-ups. Jog back. 20, 15, 10, and 5, crab walk between each line. Then start on the next exercise.

mmhmm stands for:

  • Merkins
  • Monkey humpers (single count)
  • Hammers (4 count)
  • Mountain Climbers (4 count)
  • Mountain Man Poopers (i.e. TN rocking chair)

If you finish all 5 rounds, repeat the warmup lap until the six catches up, or time is up.

Note: check the exicon. They really are called Mountain Man Poopers….

MARY:
20 Hello Dolly IC, 10 side tri rise on each side OYO, 10 Aqua Man IC

CIRCLE OF TRUST/BOM:
How many men can break a CMU? Most if not all. A chimp could break one if it wanted. How man men can build a CMU? Fewer. How many men can restore a brocken CMU to full strength when it has been broken? Even fewer. It is easy to break things. Our relationships can be broken by harsh words or neglect. Our faith can be broken in the same way if we let it. But you men got up early to build up your bodies. Keep that going throughout the day. Build up your relationships. Build up your faith. It is the harder, but better way. How much more precious is it that our God restores our brokenness? Let us image Him today and be builders and restorers.

ANNOUNCEMENTS:
Blood Drive on Friday. Check the slack for more details. CSAUP at lakeshore park on Saturday Morning. Beer Ruck on Saturday night.