F3 Knoxville

Tag: Smuggler

The coop

THE SCENE: Just another February morning in the valley
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track some walking rdls and knee hugs along the way
THA-THANG:

  • The Cooper +
  • 10 burpees , 10 Squats, 10 HR Merkins
  • 1 lap around track
  • repeat decreasing reps by one.
  • 1 lap each round

On way back to grindstone from stop sign by track 10 walking lunges 10 steps. Repeat for about 50 yrds

MARY:
10 leg raises 10 2ct flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Being a father is such a special thing for a man. I have seen what it means to be a father from a lot of different perspectives. From losing my father at a young age, becoming a father at 21, or being a step father to a young man who’s own father is not in his life as he should be I have seen the affect a father has on family and kids.

I wanted to share three quotes from a book i have about being a father

“Any man can be a father. It takes someone special to be a dad”

“To become a father is not hard. To be a father, however, is.”

“It is easier for a father to have children than for children to have a real father.”

MOLESKIN:
ANNOUNCEMENTS:

Valley of Pain

THE SCENE: 26 Degrees and Clear  (Welcome to the Valley of Pain)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill (4ct) x 10 , Cherry Picker (4ct), Plank Toe Touches (4ct) x 10, Side Lunge x 10, Mtn Climber x 60

15 Squat Jump & 15 Merkins (EMOM) – 5 minutes

THA-THANG:

Run to Tennis Court’s for the Valley of Pain

Hill Climb 1 (Away from School)

  • 10 Burpees @ Top
  • 10 Iron Mikes @ Bottom

Hill Climb 2 (Toward School)

  • 10 WW2’s @ Top
  • 10 Tuck Jumps @ Bottom

MARY:

Bring Sally Up Bring Sally down 3 minutes (Fragmented Burpee)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, KY, Nair, Pinocchio, Pitcher, Smuggler, Swerve, Walt
CIRCLE OF TRUST/BOM:
If you are suffering-well, that’s normal.  People are limited and life well it’s tragic.  If your suffering is unbearable, however, here’s something to think about.

Consider your circumstances.  Start small.  Have you taken full advantage of the opportunities offered to you?  Are you letting bitterness and resentment hold you back and drag you down?   Are you treating your family with respect?

Do you have habits that are destroying your health?

Are you truly shouldering your responsibilities?

Are there things can you could do better?

If so, simply stop. Stop when you apprehend, however dimly, that you should stop.  Stop acting in that particular way.  Stop saying things that make you weak or ashamed.  Say only thing that make you strong.  Do only things that you could speak of with honor. 

Paraphrased:  Jordan B. Peterson 12 Rules for Life, Rule 6 Set Your House in Perfect Order before you Criticize the World

Gettin Jacked

THE SCENE: 40Degrees and raining!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey over under the pavilion because it’s too cold for rain (for me)
THA-THANG:
How to do a solo Dora..

Go through the list of exercises. Anytime you hit a failure point or need a break, stop and do 20 SSH.

  • 50 – Jacked up Merkins (Merkin with a plank jack at the top and the bottom each time)
  • 50 – BBS w/ CMU Overhead
  • 75 – Goblet Squats
  • 75 – OH Press
  • 100 – Curls
  • 100 – Calf raise w/ CMU Overhead
  • Take a trip to the bridge and back

Next up is a ladder. Add the next exercise each round.

  • 5 – Burpees
  • 10 – Rows
  • 15 – Grave Diggers
  • 20 – Curl, Press, Tri
  • 25 – CMU Oblique leaning things

MARY:

  • Flutter kicks ~1 minute
  • 20 BBS
  • LBC Until Time

COUNT-OFF & NAME-O-RAMA
4 for the rainy cold morning
CIRCLE OF TRUST/BOM:
Quick word today, 1 Timothy 4:8

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. 

It’s very easy to be consumed with your image and physical fitness and devoting too much time towards it. Be aware of the important things in your life that should be important to improving your relationship to Christ, family, and friends. Those are the things that will matter when you move on from the material world and will be the legacy you are remembered by from your family. Not your fitness level or the items you possessed.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg day!!

THE SCENE: Cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short mosey around the playground .
THA-THANG:
Planned partner workout, but with 3 HIMs present modified to taking turns between the three of us. 1 member rolls a die three times to determine location, exercise and rep count. Other two do steps ups while they wait for first to return and then rotate out

  1. bridge
  2. pavilion
  3. playground
  4. grinder
  5. road by the cars
  6. picnic table

1. BBS 2. LBC 3. Jump squats 4. flutter kicks 5. Box cutter 6. Iron squats

Rep count: 10, 5, 10, 5, 10, 20

MARY:
No time
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:
I tend to find inspiration in weird places. My kids have been watching Encanto all the time recently and one of the songs sticks with me. It’s about the “strong one” and at one point she says “I’m pretty sure I’m worthless if I can’t be of service.” That reminds me of the pressure sometimes us men can feel, but we need to step back and make sure we realize that it’s not true.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Murder Bunny Homicide

THE SCENE: 28 degrees and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5; Piano Tappers x5; SSH x20; Tempo Squat x10
THA-THANG:
This was created by Poopdeck from F3 JeffCo (south of St. Louis)

Five cones set out on field next to the grinder. Start at first cone and Murder Bunny to second cone. Run back to first cone then back to second cone, do 5 Blockees then Murder Bunny to third cone. Run back to first cone then back to third cone, do 5 Blockees then Murder Bunny to fourth cone. Run back to first cone then back to fourth cone, do 5 Blockees the Murder Bunny to the fifth cone. Run back to the first cone then back to the fifth cone, do 5 Blockees then Overhead Carry back to the first cone. Do 20 Goblet Squats, 20 Tricep Extensions, and 20 Curls.

Rinse and repeat until time is called

MARY:
Boxcutters x15; Flutter Kicks x15; Big Boy Sit Ups x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Scoutmaster, and Webelo helped me solve the Murder Bunny Homicide

CIRCLE OF TRUST/BOM:
Stole this from a post that my friend Poopdeck put up the other day (edited to shorten):

“I don’t just show up to work out.  I show up to be there for other men. We need to be there for each other to build each other up.  F3 is an outlet. Almost like a men’s recess.  I went from a silo’d life with little to no friends…to a life where I now have a group of men who I know and consider very close friends.    I show up for them.  They show up for me.  I’m not lonely anymore.  I have peers that I know have my back.  Peers that are going through the same struggles in life.  Men I trust.  Men I can vent to. Like minded men looking to grow physically and mentally.  Like minded men looking for companionship. The cold does not hinder our capability to be better men.  Time is not a thing. Age isn’t a limitation. Your fitness level does not matter.  There are no excuses!!! Men, stop being that sad clown with excuses.  If you are seeking male companionship, needing somebody to talk to, or need that outlet to relieve stress, remember that F3 is a solution!  Men need men to grow.  Iron sharpens iron!!  Stop hiding. All you need is the will to be a better man.  I was struggling.  F3 changed my life.”

Who do we each know that needs to be part of F3?

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