F3 Knoxville

Tag: Smuggler

Blueberry’s and Bo Rounds

THE SCENE: 29 degrees, clear morning sky, moon was shining bright
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15 SSH IC
  • Hamstring scoops from sideline to sideline on basketball court
  • 5 inchworms jog to other sideline
  • 10 groiners
  • Mosey to pick up CMU
  • 1 Manmaker at depo- Hold CMU squat for 6
  • mosey
  • 2 Manmakers by dumpster- Hold CMU squat for 6
  • mosey
  • 3 Manmakers at top of stairs to the oval office- Hold CMU squat for 6
  • mosey to OO slab
  • THA-THANG:
    25 Min AMRAP- Bojangles Blueberry Biscuit with Bo Rounds
  • 10 Burpees to start each round
  • Sprint straight away, jog back and front side of track
  • After lap complete CMU exercises ( Bo Rounds)
  • 8 CMU SL DL with Row- Each Leg
  • 10 CMU Squat Thrust
  • 5 CMU Turk Get Ups or 20 CMU BBS
  • Rinse and repeat for time
  • Mosey Back to Ammo Depot
  • 3 Manmakers at bottom of stairs- Hold CMU squat for 6
  • Mosey
  • 2 Manmakers at dumpster- Hold CMU squat for 6
  • Mosey
  • 1 Manmaker at depot- Hold CMU squat for 6

MARY:
We rushed to get in a couple reps of Dr.W. Still working on the cadence but it will be back!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I just started reading “Freed to Lead”. This story spoke to me and why we are out here. It was perfect timing since we had an FNG at the beatdown today.

PG. 20 “An FNG Posted one morning , Splashed Merlot, and otherwise ( in his mind, and only his mind, disgraced himself. At the end of the Workout he got his F3 Name in the COT and was dragging his Six back to his car when he stumbled accidentally into the Workout Q, who was obliviously admiring his pecs in the window of his Lexus. The FNG must have felt a little goofy because he went ahead and blurted out what was on his mind. He Apologized for ” slowing the group down.” The Q laughed and replied that he hadn’t slowed anything down. “Anyways,” the Q told the FNG, ” Brother, you’re the reason we are here in the first place. You are why we are here.”

F3 is more than we can ask for and is nothing without us. Carry on this message and lets help grow F3 in our community. We are here for each other and always there to help lift up those who need it the most.
MOLESKIN:
Dredd and OBT are rewriting “Freed to Lead”. They are asking for testimonials from members on what F3 has meant to your leadership. Ill send out the info in Slack as to where and how to submit your entry. Moses, Pinocchio, and I all have copies of “Freed to Lead”. We want to share these with the PAX so let us know and we will make sure to pass along the book.
ANNOUNCEMENTS:
F3 is collecting items for Street Hope House, helping victims of Human Trafficking through the month of March. Lets all bring one or more of the following items when we Post all month. Items needed- 55 gallon trash bags, Napkins and /or Copy Paper. We will hold these till the end of the month.

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
F3 WELCOME & DISCLAIMER
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it
WARM-O-RAMA:

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.

THA-THANG:

Baseball Field: Bleacher Work
5 Minute AMRAP:

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

Mosey to SP (Smuggler leading the way carrying the flag)

MARY:

We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

COUNT-OFF & NAME-O-RAMA
48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’
CIRCLE OF TRUST/BOM:

F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, But the one that is most important to remember is that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose. And I pray that this group of men will continue to lead they way in setting the example for others.

MOLESKIN:

ANNOUNCEMENTS:

LEGS I SAY LEGS!! ….and core

THE SCENE: Around 35 but clear sky we could see the  stars in the sky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  •  Runner touches- 30 seconds each leg
  • Frankenstein- 30 seconds
  • hip openers- 30 seconds
  • chest stretch- 30 seconds.
    THA-THANG:
  • Started with a mosey around the neighborhood that equaled about a mile.
  • At every stop sign along the way we completed a set of exercises . Alternate at each stop signs
  • set A
  • 20 tempo squats IC
  • 10 iron mikes oyo
  • Set B
  • 20- boat to canoe oyo
  • 20- flutter kicks IC
  •  SSH till the 6 finishes 
  • mosey returned to the grindstone where did 4 corners using the basketball courts.
  • rd1 – 10 LBC at each corner
  • rd2- we went Yvette Poll style and did 10 American hammers at each corner
  • After rd 2 Bolt 45 oyo
  • rd3 – 10 LBC at each corner

 

MARY:
We attempted to do Dr W’s , I got off the cadence but it will reappear. 5 reps.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.” – Martin Luther King Jr.
MOLESKIN:
Scoutmaster asked if we had any earlier workouts. May be good to talk about some additional time slots.
ANNOUNCEMENTS:
Launch!!!!

Round the Fountain

  • THE SCENE: Brisk and breezy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH x20
  • LBAC, forward/reverse x10
  • Big Arm Circles
  • Tempo Squats IC
  • Tempo Merkins IC

THA-THANG:Mosey to the fountain for a Dora

  • 300 squats
  • 200 merkins
  • 100 V-ups
    • Partner runs up the hill and does 5 burpees
  • Before the next set, go the the fountain, feet on the wall, hands on the ground, partners “bear shuffle” until the meet each other on the other side
  • 300 Around the World Lunges
  • 200 BBS    (I don’t think anyone finished these)
  • 100 Diamond Merkins     (in theory)
    • Partner runs up hill and does 5 (4ct.) Monkey Humpers
  • Mosey Back to grinder and finish off time alternating between 10 BBS and 10 Diamond merkins

MARY:
see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be willing to share the need for prayer in the COT after a workout. I resist even sharing simple requests because either I don’t think it’s important enough or I don’t like to show/admit a need.  It’s pride that keeps us from doing it, but its a privilege to pray for each other. When someone shares a prayer request, remember them and pray for them throughout the week!
MOLESKIN:

ANNOUNCEMENTS:

Excited for the March 6 launch of the new AO- The Arsenal at Sandy Springs Park in Maryville! 7am kick-off

Roll, Roll, Roll your boat

THE SCENE: 55 , wet wet wet oh yea it was wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 ssh- IC
  • frankenstine to end of court
  • 10 LBAC each direction- IC
  • Keen hugs back to other end of court
  • THA-THANG:
    We used the 14 sided workout dice today. Each HIM took a roll of the dice.
  • Wild Card- 5 line Suicide
  • 18- Jump Squats
  • 30- BBS
  • 15 Drydocks
  • 15 V ups
  • 15 SL lunges- 2ct
  • 18- Jump squats
  • 15- Divebomber push-ups
  • 18- decline push ups
  • 30- mountain climbers- 2ct
  • 30 American Hammers
  • 15 – Apollo Ono’s
  • 15- Burpees
  • 15 Pike push ups

Mary: 

LBC for time – 45 seconds
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:
We each took a moment to reflect on what F3 has meant to each of us. While each member of the PAX’s experience has been unique there was one major theme across all of our stories. That was that F3 is more than a workout and the brotherhood, support and connection the PAX provides is the most important thing. We can all get a workout in but F3 stands for more and that’s what drives us to get up in the morning or to get out into the rain or cold or heat.
MOLESKIN:

Swerve begins his Doctoral program this week!!
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am SHARP!