F3 Knoxville

Tag: Smuggler

A blast from the past

THE SCENE:  the type of gloom that just touches your soul. Heavy heavy rain, thunder and as Drifter called it “real lighting” . We assessed and the pax felt good with starting under the pavilion. 
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 35 4ct SSH
  • 10 cherry pickers
  • 9LBAC forward
  • 20 4ct cherry dans (I think that’s the name, standing arms out straight pinch fingers like picking cherries.)
  • 10 LBAC backwards

THA-THANG:
Todays beatdown was an homage to a Bombshelter legend Hammy. In honor of his Triple Respect birthday yesterday Q dug into the archives and put together some Hammy classics. Q also included a little         Hammy-isum before each Thang-Thang. Those that have experienced a Hammy Q know it’s not just the beatdown where your mind and body are challenged. A Hammy BOM is sometimes more impactful than the beatdown, and that’s saying a lot. Hammy had to relinquish todays Q due to an injury so Q felt it only seemed fitting to give us a Hammy Q.

Thang 1
Ol’70 partner- one pax does 10 reps while pax b holds plank, squat, leg raise switch after 10 reps.

Run 3 line suicide every even #

  • weather modification we did 3 burpees every even set

Merkins

Step ups

Box cutters

Hammy-isum-“HIMs need strong connections with other men. F3 recognizes that and strives to foster it.”

Thang 2
13 states

  • curls
  • Thrusters
  • Swings
  • Blockes
  • Up right rows
  • Military press
  • Chest press
  • Laying skull crushers
  • Shine scrapes
  • Grave diggers
  • Bent over rows
  • Lawn mowers
  • Front squats

Pax go to cone. One pax takes flag and bag and runs to the road and back .Rest of pax does same exercise while Pax a tuns down back.  Everyone rotate around to next spot and next pax in order takes the bag and runs

  • weather mod- no flag run with bag to end of grinder and back.

Hammy-isum:  “ We should appreciate the freedom we have that was started in 1776 and resulted in 1% of the colony’s citizens giving their life to attain it.”

Indian run to Crumpet- Veep was very adamant Hammy never liked Indian Runs. The backblast say different 🙂

Thang 3

Crumpet classic

5 trips up crumpet – run, Bernie, run, bear crawl, run

5 to 1 burpees at top 2-10 BBS , increase by 2 at the bottom.

Hammy-isum- “What we make of life is mostly above our shoulders. How much better would it be if we let our hearts rule! How much better would our memories be if we just let our hearts have more influence and be less selfish”

 

MARY:
Pax roulette- props to the FNG for going with the Burpees.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
F3 is so unique and special. You can’t find an organization where men can surround themselves with men from all walks of life from 18-70. It gives us the chance to grow as men in so many ways. I’m so thankful for F3.
MOLESKIN:
Hammy you’re an inspiration to this pax and I’m honored to gridded away aside you. Q realized that Hammy would probably be asking why I would do this beatdown because it’s not like he is dead.

Leadership is influence. F3 is about growing male leadership in our community. Enough said.

Triple Respect 🤜🤛
ANNOUNCEMENTS:
Beer Mile Moses Sept 10

July 4 Iron Pax

THE SCENE: Humid, but other than that, perfect beatdown weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x4

mosey loop around pavilion and to softball field.
THA-THANG:
Repeat of week 4 of Iron Pax challenge from 2021. Run through exercises below for 52:30, with 25 yard run and 3 burpees and run back  every 25 repetitions

  • 200 curls
  • 175 squats
  • 150 overhead press
  • 125 CMU swings
  • 100 merkins
  • 75 thrusters
  • 50 Iron Mike (2 count)
  • 25 blockees

MARY:
No
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“We are more alike than we are unalike”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora pyramid

THE SCENE: mid 70’s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH
  • TEMPO MURKIN
  • TEMPO SQUAT
  • LUNGES
  • HAMMY SCOOPS

THA-THANG:

DORA: PAX completes reps while partner runs to the top of the hill and complete 5 burpees, runs back and switch.

  • 100 CMU curl and OH press
  • 200 Murkins
  • 300 tricep presses
  • 200 CMU swings
  • 100 CMU squat

MARY:
a little bit of work on the abs until time.

COUNT-OFF & NAME-O-RAMA
6 PAX
CIRCLE OF TRUST/BOM:
Fear and anxiety are a real problem. Causes us to do and say things we wouldn’t normally do and say. God calls us to be strong and courageous, not to be afraid.

ANNOUNCEMENTS:
July 2nd- F3 Knoxville convergence
July 9th- breakfast at Drifter’s

July 16th- beer mile at Moses’

 

 

 

Fireworks

  1. THE SCENE: Humidity was back. Q got there earlier than normal, the park is so peaceful in the early morning. We are so blessed to experience nature in this way.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Motivators from 5 ( Baby Weight and Butterfingers confirmed that was not a sufficient warm up but not till in the beatdown)
    THA-THANG:

    Start at pavilion – every cone starts with these exercises

    11 bench jumps or 20 step ups

    11  derkins

    11 bench walk ups

    4 cones around park out from pavilion go in order-

    Go back to pavilion each time and do the three exercises before moving to next cone.

    Cone 1 – Bear crawl to parking lot off park road- 11 burpees run back

    Cone 2- run to playground 11 pull ups on play ground run back

    Cone 3- 3rd light pole on trail across main road- run down and back

    Cone 4- lunge to top ofblind man hill run back

    The pax all lunged up blind man’s hill together to finish the beatdown.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The happiness of your life depends upon the quality of your thoughts: therefore, guard accordingly, and take care that you entertain no notions unsuitable to virtue and reasonable nature.

Marcus Aurelius

Thank you Butterfingers for finding the full quote!
MOLESKIN:
First time I legit almost split Merlot.
ANNOUNCEMENTS

Convergence July 2
Breakfast @ drifters July 9
Breakfast @ Rep Sleepys  July 16

Beer Mile July 16 @ Moses

Burpee Ladder Day

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 15, Cherry Pickers x 10, Tempo Merkins x 5, LBAC’s x 10 Bwd & Fwd
THA-THANG:
11’s on the Church Hill  (WW2’s at the top) (Peter Parkers at the Bottom)

Ladder toward Pearson Springs

    • Add 1 Burpee at each light pole for 11 Light Poles
    • WW2 descending ladder on the way back
    • Trip up blind man’s hill to finish it off

MARY:
10 x LBC’s, Merkins, Pickle Pounders  (Rinse and Repeat Until 6:14)  and 21 4ct Flutters to make it to 6:15
COUNT-OFF & NAME-O-RAMA
Avocado, Butterfingers, Baby Weight, Crop Dust, Smuggler, Walt
CIRCLE OF TRUST/BOM:
Concentrate every minute like a Roman— like a man— on doing what’s in front of you with precise and genuine seriousness, tenderly, willingly, with justice. And on freeing yourself from all other distractions. Yes, you can— if you do everything as if it were the last thing you were doing in your life, and stop being aimless, stop letting your emotions override what your mind tells you, stop being hypocritical, self-centered , irritable. You see how few things you have to do to live a satisfying and reverent life? If you can manage this, that’s all even the gods can ask of you.”

-Marcus Aurelius