F3 Knoxville

Tag: Smuggler

Track Star

THE SCENE: 66 but the rain held off so always a good day.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office, took a little detor to the right of the Oval Office along side Montvale Station, Bernie up the sidewalk to the track.

Hamstring scoops and walking quad stretch to get the legs ready.
THA-THANG:

  • Totem poll – kind of
  • Ppax starts at the first cone, 6 cones around the track, each has a different exercises and increasing reps
  • 10- Smurpee- half burpee ( Thruster to stand, no merkin or jump)
  • 20 V Ups
  • 30- Apollo Ono’s- 2ct
  • 40- T Merkins- 1ct
  • 50- Hello Dolly’s
  • 60- Split Squat Jumps

After you finish with the first cone ( 10) run around track back to first cone. Then complete exercises at first cone, lunge to the second cone, complete exercises and run around track back to first cone. Continue around the track lunging in-between each cone, always running back to the first cone after you finish reps at the last cone for that round. .

Q decided to pull an switch with 5 min left and changed the lunges to Bernie’s in-between cones.

If you make it all the way around and finish the 6th cone, reverse the totem poll. Start at 60 complete reps, than Bernie around the track back to 60. complete reps and rev lung to 5th cone, complete same as above but using Bernie and rev lunge

MARY:
Plank hold for time, dropped down into yoga hold for a 20 seconds.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“It’s not whether you got knocked down; it’s whether you get back up.”

F3 is about growling male leadership. Successful leaders live by the quote above. The road to success is often paved in failure. How will you respond to failure in life? will you quit or rise up and keep pushing?

MOLESKIN:
Super proud to see the pax growing. We have a great chance to be one of the best AO’s around.
ANNOUNCEMENTS:
Kickball, if your interested please let Tank know.

Lightning Crashes

THE SCENE: 65 degrees and stormy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Cherry Pickers

THA-THANG:
Under the safety of the Pavilion we did Tabata Dealers Choice with CMUs.  Each exercise 8 rounds 20 seconds on 10 seconds off.

MARY:
No time for it
COUNT-OFF & NAME-O-RAMA
3 Hims played it safe.
CIRCLE OF TRUST/BOM:
Do or Do not there is no try.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Getting to 100 the Hard Way

THE SCENE: Mid 60’s, breezy, occasional sprinkles from the Almighty, in other words, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Tempo Squats x 20.
  • SSH x 20.
  • Overhead claps x 20.
  • SSH x 10ish.

 

THA-THANG:
The line is our starting point with 5 stations at each cone.  Between each cone, lunge with CMU. After station 5, run to the bridge and back, and begin at the 5th station and go backwards.  Rinse and repeat.

  • Cone 1 – Blockees x 20.
  • Cone 2 – CMU curls x 20.
  • Cone 3 – CMU thrusters x 20.
  • Cone 4 – CMU Big Boys x 20.
  • Cone 5 – CMU swing x 20.

MARY:

  • CMU tempo Big boys x 10.
  • Gas pumps x 10.
  • Hello Dollys x 10
  • Pinnochio’s kneeling/peeing dog movement (I have no idea what exercise that was) X 10 (each leg).
    COUNT-OFF & NAME-O-RAMA
    10 Hims and one 2.0.
    CIRCLE OF TRUST/BOM:
  • For my 100th post, I wanted to tell you about what F3 has meant to me.  Before I started working on myself, I was 334lbs. of a sad clown.  I believe that is why the F3 phrase, “Leave no man behind and no man where you found him.”  I realized I needed to change, and I needed good men around me to do it.  This reminded me of a story about Moses in Exodus 17:8-13.  Israel was fighting against the Amalekites, and verse 12 says, “But when Moses’ hands grew weary, they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands…so his hands were steady until the going down of the sun.”  As long as Moses’ hands were held up, Israel had victory. That is what F3 is to me.  You men have held me up, held me accountable, motivated, and kicked my tail all across the 2 AO’s where I post.  Why is this important?  It’s important because F3 is a brotherhood, and today many men are trapped in a cycle of helplessness and loneliness.  I know.  I was there.  Our culture seems to breed situations where men become isolated, sad, and disengaged from their God, their families, and each other.  I don’t want that for anyone.  So, just a reminder, F3 is a brotherhood of men that holds each other up.  Don’t live your lives thinking you have to fight alone.  My final thought on brotherhood and holding each other up comes from a man that fought in WWII.  His name was Carwood Lipton.  When he was being interviewed for the HBO special Band of Brothers, at one point he quoted from Shakespeare’s Henry the V to talk about what it mean to be in Easy company.  He said, “From this day to the ending of the world, but we in it shall be remembered, we few, we happy few, we band of brothers, For he today that sheds his blood with me, shall be my brother.”  We all come to F3 for different reasons.  We stay because we are brothers, and no one leave a brother behind.
    MOLESKIN:

    ANNOUNCEMENTS:
    Pinnochio has shirts!

Merlotatron 1300

THE SCENE: 46, it was nice to have sunrise . As Waterfall said, its nice to see everyone’s faces
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata – 4 min

  • SSH
  • Mountain Climbers
  • Merkins
  • Squat Jumps
  • BBS

Mosey to Mt. Krumpet

THA-THANG:

Todays beat down was dedicated the my daughters high school lacrosse team. They won their first game yesterday, which was also there last. They persevered a long season of losing big. In their last game they won 13-3. Therefore the pax completed partner 13’s with a 5 since my daughter wears 5.

Pax start at base of Mt. Krumpet. Pax A begins the 13 for Rd 1, while pax B runs to the area behind the park side to the left side of Mt. Krumpet. pax B travels up Mt. Krumpet a few hundred feet and back down and to base where pax A is working.

paxB hold a bear crawl while they wait for pax A to get of Mt. Krumpet if they are back before they finsih at top.

pax share the reps with their partner.

Rd1  13’s- Boat to Cano- Burpee

pax B- Run

Rd2  13’s- HR Merkins- Burpee

paxB – Broad jump up/ run down

Rd3  5’s – Apollo Ono’s- Burpee

pax B- Bernie up / run down

 

Before the teams go to next Rd they complete 5 partner lateral hops on a 2 ct. each pax completes 5 and hold 5 planks, switch every L/R` 2ct

 

MARY:
Tabata- 4 min

  • crunchy frog
  • shoulder taps

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As i mentioned this beatdown was dedicated to the Lady T’s. They really embodied the idea of perseverance. This was the first year this team played together and for the majority of the girls, like my daughter this was there first time playing lacrosse. Lacrosse games can get out of hand quick, especially if your knew to the game against good teams. However the Lady T’s continued all year to practice, show up, play hard and lose big. They embodied the definition of perseverance in the face of a HUGE obstacle. Last night their perseverance paid off changed, they won 13-3, in a game that showed the hard work paying off.

Having perseverance in the face of obstacles is key to our success as leaders. It takes perseverance to show up every day to post knowing the beatdown is going to be hard. But we know the payoff behind the obstacle is a better life.

 

MOLESKIN:

ANNOUNCEMENTS:

The Perfect Game

THE SCENE: 55 degrees and the ground was wet after some rain last night

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Pickers x5; Little Baby Arm Circles (F&B) x10; Line up on baseline and lunge to next line then inchworm back

THA-THANG:
PAX grab their CMUs and mosey to the baseball field to find cones set up at all 9 positions and both benches

Explained that a perfect game in baseball is getting all 27 outs without allowing a base runner so we would do 27 reps of each exercise at each location except right field. Only other rule is to keep your CMU with you at all times.

  • Pitcher – CMU Swings
  • Catcher – CMU Thrusters
  • 1st Base – CMU Curls
  • 2nd Base – CMU Overhead Press
  • 3rd Base – Iron Mikes (2-ct)
  • Shortstop – Blockees
  • Left Field – Big Boy Situps
  • Center Field – Hand Release Merkins
  • Right Field – Run Lap Around Field
  • Bench 1 – Step Ups
  • Bench 2 – Dips

PAX did 7s on the hill next to the field after completing the perfect game. Bodybuilders at the bottom of the hill and WW2 Situps at the top.

Mosey back to the Grinder

MARY:
Rotated between doing Flutter Kicks and Little Baby Ab Crunches until time

COUNT-OFF & NAME-O-RAMA
12 HIMS and 1 2.0 this morning

CIRCLE OF TRUST/BOM:
“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.” 1 Corinthians 9:24

What are we doing to make sure we win the race? Just like it takes discipline and training to win a race, we need to be disciplined and be training to lead in the race of life. We win that race by being the leaders that God intends us to be. We must first lead our families, then lead in our churches, workplaces, and any where else God places us. We can lead by example even if we don’t have a title that would indicate that we are in charge. We can do everything to the best of our abilities no matter whether someone is watching or not.

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