F3 Knoxville

Tag: Smoky

Core Pyraminds

THE SCENE: Nice Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around playground and loop back to the field
Stopping along the way: High Knees, Butt Kicks, Lunch Switches 20 of Each
THA-THANG:
Cone Rotation: 3 Stations all workouts same # of reps for each station
Catalina Wine Mixers
Freddie Mercury
Side Crunches
Leg Raises with Oblique lift
(Pyramind 10, 20, 30, 40, 50)
Full to Side Plank to each station and Inch Worm back

MARY:
Supermans, Flutter Kicks, and Copper Squats
COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Smoky, Water Hose, Toad, Espy, Hot Squat

  1. Bomb-Shelter
    CIRCLE OF TRUST/BOM:
    Be Comfortable being uncomfortable
    MOLESKIN:
    This was my first time being a Q, and it was great to leave my comfort zone and take the lead!

Leg Destroyer

THE SCENE: could not have asked for better weather. like 70 sunny and clear skys. the gloom was very inviting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – IC- 10
  • Cherry pickers- IC- 10
  • Imperial Walkers- IC- 10
  • Copper Head Squats- IC- 10
  • Copper Head Merkins- IC- 10

THA-THANG:

  • Burpee Indian Run from AO to Elementary school, pax at the fron ran with a 25lb plate overhead. We took the long way to the school towards the pool and than all the way around the school to the backside playground at bottom of the hill.
  • School Hill Ladder- 15 to 1
  • Start at Monkey Bars
    • Pull ups/ body rows
    • Mountain Jacks at base of hill ( 2ct mountain climber + 2 ct plank jack)
    • Bernie up hill between station 2 and 3
    • Iron Explosion at top of hill ( 2ct Bonnie Blair + Squat Jump)

A few brave pax took this on with a ruck or weighted vest. Men of F3 Blount County just bring it on another level!

MARY:
On the mosey back to the AO the pax stopped at each stop sign, we went back the direct route from the school.

  • 20 leg lifts
  • 20 LBC’s

Rep Sleepy hurt his foot during so Q and him started back early. Did some LBC’s and Leg Raises at the AO till the rest of the pax got back. One more set of LBC’s for time much to the dismay of the pax.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’m coming up on my one year wedding anniversary. I have been divorced at a young age so i have really leaned into my marriage and am trying to be a better husband every day. Looked into the Q Source for some wisdom on marriage. Couple of great quotes:

The Key to the meaning of life ” Enjoy life with your wife, whom you love” King Solomon

There is no 50 yrd line in your marriage, meeting your M halfway is not good enough. A HIM must drive the ball the full length of the field, regardless if your M ever breaks the huddle.

The HIM knows if he fails at his M, nothing else he does matters.
MOLESKIN:

Great to have Brown Shorts out from F3 Greenville SC
ANNOUNCEMENTS:
HH coming up, we need all PAX to help get the obstacles up and ready for both AO’s. The Arsenal will also need some support in building its new obstacle.

MIWOD

THE SCENE: just the slightest hint of fall in the air.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Merkings

Some planks with arm circles. Some light stretching.
THA-THANG:
Massive Inchworm of Death (MIWOD)

Line up in plank. Bear crawl to the front of the line.

Hold table top. Crab walk to the front of the line.

Hold squat. Inchworm to front of the line.

Stop for PT. Then Rinse and repeat.

PT consisted of:

  • 20 squats in cadence (so really 40)
  • 20 lunges, or 20 beast merkins, or 20 merkins
  • 20 sit ups, or 20 flutter kicks, or 10 leg lifts and hold 6 inches

A short run at the end before heading back for Mary.

MARY:
Thunderstruck came on the playlist on our way back, so we caught the tail end of that. Mountain climbers throughout and merkins on every “thunder”. 20 box cutters. 25 superman swims. LBC cash out.
COUNT-OFF & NAME-O-RAMA
8 PAX today!
CIRCLE OF TRUST/BOM:
Resilience. Just learned about creepy AI that is learning how to exploit weaknesses in human decision making. To me this means we need to have some resolve on the things that matter and be resistant. We just learned we can do this physically. But we also need to do this mentally and emotionally too. Just know that you can make it, and you have brothers right there with you all along the way.
MOLESKIN:

ANNOUNCEMENTS:
Hardship hill coordinating obstacles. Discussions started on potentially migrating some slack channels one direction or another.

5 Corner Tennis

THE SCENE: 70s and muggy. Not sure if it was the beatdown or what that soaked my shirt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Boxer Jacks, 10ish Beachbody Merkins, and a Warmup lap around the parking lot

THA-THANG:
Grab CMUs and head to the tennis courts!

5 corners with each round ascending reps by ten (10-20-30-40-30-20-10). Go as far and as fast as you can. We got everyone at least part way through round 4

The five corners

  • Alpos (Over head Carry to next corner)
  • Lawn Mowers (reps split between each arm)
  • Beachbody Merkins
  • Boxer Jacks (4 count…OMG!)
  • Side Lunges (split reps between each leg)

Between corners, sprint the long sides, bear crawl the short sides (except when carrying the CMU)

MARY:
Pax Roulette: 30 LBCs, 15 Box Cutters, 10 ankle grinder V-up combo move, 20 Flutter Kicks, Hold Super Man for time.  

COUNT-OFF & NAME-O-RAMA
5 HIMs!

CIRCLE OF TRUST/BOM:
Your time gets filled up with stupid stuff if you don’t consciously fill it with stuff that helps you. For me, I feel like I need to strive to fill my time with either Action or Preparing for Action. With Action, imagine who you think of yourself being. What does heroic you look like? A great father? Someone who rescues people from burning buildings? Whatever it is, you are not going to be ready to take action in those areas if you don’t spend time preparing. So don’t let stupid stuff like phone games (pointing at myself here) fill up time that could be better used to prepare you for what actions lie ahead. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Will be needing to coordinate around Hardship Hill obstacle build project.

Also a 2.0 workout on Aug 28 at the Arsenal!

IronPAX Warmup

THE SCENE: 70 degrees and 99% humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators x5; LBAC (Forward/Backward) x10; warmup mosey

THA-THANG:
This was one of the challenges from IronPAX 2019. Set timer for 43 minutes and complete as many rounds of the following exercises as possible.

  • Pull Ups x10
  • Burpee CMU Jump Overs x15
  • CMU Curls x20
  • CMU Thrusters x25
  • Gas Pumps x30

Hammy and Smoky finished six rounds and everyone else was somewhere in round five when the timer went off.

MARY:
Flutter Kicks x35; Heel Taps x10; LBCs x20; Big Boy Sit Ups x20; Grady Corns x20; Box Cutters x20

COUNT-OFF & NAME-O-RAMA

5 HIMs and 1 2.0 challenged themselves to get better

CIRCLE OF TRUST/BOM:
Question of the day: What do we need to be doing to challenge ourselves? That could be physically, spiritually, or in any other aspect of our lives. I know that IronPAX will be a huge challenge for me but one that I want to take on because I know it will make me better. Don’t be afraid of a hard challenge because that is what allows us to grow.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.