F3 Knoxville

Tag: Snorkel

Slip n Bleed

THE SCENE: 40s n cloudy
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
SSH x 20

squats x 10 ic

merkis x10 IC

hill billies x10 IC

goofballs x10 IC(never again, its lame)

run to the tennis court. Side shuffle all base lines and run side lines
THA-THANG:

SLIP n BLEED(SLIP N SLIDE)

  • Partner up. P1 pushes 45lb steel plate(hairburner) while P2 does 10 merkins
  • Once P2 finishes, he runs to catch P1 and P2 pushes the plate. P1 one does 10 merkins
  • Every other time its your turn to do exercise, do 10 squats to mix it up.
  • we took turns pushing the plate around the park trail
  • Between partners, we pushed the plate half mile! It was a lot harder than I thought and I lot better than I thought! It was pretty brutal.
  • FINS slipped and his knee scraped the ground and was bleeding. Hence SLIP N BLEED!
  • once we completed the loop, we did BLACK JACK on the grinder
  • start with 1 Lunge(each leg) run to the end and 20 merkins.Go until you get 20 lunges each leg and 1 merkin, always equal to 21 aka black jack.

MARY:
James Bond

Hello Dolly(FIA version Bruce Jenner)

LBC

Side tri rises

Pickle pounders in honor of pinnochio spending time with his wife.
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Chase the Lion!
MOLESKIN:
Love reading Chase the Lion ! Keep living men!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Planks a Lot

THE SCENE: 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High plank 20 sec
Low plank 20 sec
Shoulder taps 10 4-count
Mountain climbers 10 4-count
Plank jacks 10 4-count
Peter Parker’s 10 4-count
THA-THANG:
Mosey to the Educator
5 Burpees. Sprint up perform 1 set of 2 exercises mosey down and do 5 burpees. Sprint up and move on to next set.
Set 1:
High plank 30 sec
Low plank 30 sec
Set 2:
Shoulder taps 20 4-count
Mountain climbers 20 4-count
Set 3:
Plank jacks 20 4-count
Peter parkers 20 4-count
Set 4:
Plank walk curb
Negative Merkins 20
Repeat
MARY:
Bear crawl parking lot doing merkin on each line. Round 2: 2 Merkins.
LBCs 1 minute.
COUNT-OFF & NAME-O-RAMA
12 mighty men including Taser, whom I couldn’t tag.
CIRCLE OF TRUST/BOM:
This is the only light in my dark life right now. This is my escape. When I can forget about work and let my mind free. Fellowship and hard work with you fine men. Thank you guys for being here and contributing to that light.
MOLESKIN:
Shoulders and core, bruh.
ANNOUNCEMENTS:
Habitat help on March 9, next Saturday.

99 Problems but the rain ain’t one

THE SCENE: 50 and pouring rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
DORA warmup – partner farmer carries CMU’s to the bathrooms and back

  • SSH x100
  • Arm circles x150
  • BBS x200

THA-THANG:
99 Problems (99 reps of each exercise) – Run down to the troll bridge and back between each exercise. Exercises:

  • Merkins
  • Monkey Humpers
  • Curls
  • Mountain Climbers (4 count)
  • Flutter Kicks (4 count)
  • CMU OH Press
  • Step Ups
  • CMU Dead Lift
  • Shoulder Taps

MARY:
Dr. W x10 IC
COUNT-OFF & NAME-O-RAMA
11 Men
CIRCLE OF TRUST/BOM:

Short version – Don’t spend your life chasing the small, incremental moments of happiness. Find the joy in what you naturally do every day in life.

“Happiness is an emotional response to an outcome. If I win, I will be happy, if I don’t I won’t. It’s an if-then, cause and effect, quid pro quo standard that we cannot sustain because we immediately raise it every time we attain it. See, happiness demands a certain outcome, it is result reliant and I say if happiness is what you’re after then you’re gonna be let down frequently and you’re gonna be unhappy much of your time. Joy though… Joy is a different thing, its something else. Joy is not a choice, it’s not a response to some result. It’s a constant. Joy is the feeling that we have from doing what we are fashioned to do no matter the outcome. See, joy is always in process it’s under construction. It is in constant approach alive and well in the doing of what we’re fashioned to do and enjoying. The easiest way to dissect success is through gratitude. Give thanks for that which we do have, for what is working. Appreciating the simple things we sometimes take for granted. We give thanks for these things and that gratitude reciprocates. Creating more to be thankful for.It’s really simple, and it works. I’m not saying be in denial of your failures. No, we can learn from them too. But only if we look at them constructively as a means to reveal what we are good at. What we can get better at, what we do succeed at. We don’t always do our best, and since we are the architects of our own lives, let’s study the habits, the practices, the routines that we have that lead to and feed our success, our joy, our honest pain, our laughter, our earned tears. Lets dissect that and give thanks for those things. No matter what you choose, do not let it jeopardize your soul.”
MOLESKIN:

ANNOUNCEMENTS:
Habitat for Humanity project on 3/9.

Forward Looking Beat Down

THE SCENE: 50 ish with misty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 15

Arm Circles Front/Back X 10 each

Cherry Pickers X 10

Mosey to troll bridge and then around to Pavilion

THA-THANG:

At Pavilion

Complete 20 Decline Merkins

Complete 20 Big Boys

Complete 20 Step Ups (ea. Leg)

Sprint to Center of the Basketball Courts

Complete 10 – 8 Count Body Builders with CMU.

Complete 20 CMU Curls

Complete 20 CMU Squats

Sprint to the Grinder

Complete 10 Pullups.

Complete 20 Incline Merkins

Complete 20 Dips

Sprint to the Y near the street and then back to the Pavilion and Repeat

MARY:

Box Cutters X 15

Flutter Kicks 4 count x 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
12 HIMs today including one FNG dubbed – Two Block

CIRCLE OF TRUST/BOM:
Men continue to look forward as you move through life.  Learn from the past but don’t dwell on it.

Couple quotes to sum it up.

“Sometimes God closes doors because it’s time to move forward. He knows you won’t move unless your circumstances force you. Trust the transition. God’s got you.” Anonymous

“Whenever you find yourself doubting how far you can go, just remember how far you have come. Remember everything you have faced, all the battles you have won, and all the fears you have overcome.” Anonymous.

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

Captain Spectacular!

THE SCENE: 32 and great
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was FINs birthday. he turned 26 so we did a Fins inspired warm up of :

F. ailure to launch . hold squat for 10 seconds, then jump. Rinse and repeat until you fail to lauch

I. mperial walkers x26 IC

N.ever cross dolly x26 IC. (iron cross while doing Dolly)

Side straddle hops IC x26
THA-THANG:

  • La La Leggy, (26 squats IC, 26 lunges each leg, 26 monkey humpers IC, 26×3 calf raises
  • 2 burps, run grinder, 10 big boys, 4 hurpees, run, 10 big boys, 6 bropees, run, 10 big boys, 8 body builders, run, 10 big boys, 10 broad jump burps, run 10 big boys. The run was running the grinder back and forth,each run about 70 meters.
  • Last but not least Captain spectaculars! consisting of a 1:4 ratio of doing Mr. Spectaculars
  • 1= walk hands out, do one merkin, walk hands back, pick up CMU and do 4 squats then 4 overhead presses.
  • 2= walk hands out, merkin, walk hands back out again, merkin, walk hands back , pick up CMU for 8 squats and 8 over head presses
  • GET IT? 1:4 ratio. Make it to 10:40 and you are feeling it!! over 55 walk out push ups, 220 CMU goblet squats, and 220 over head presses. Rep it out bruh!!

MARY:
no time
COUNT-OFF & NAME-O-RAMA
16 pax became spectacular today!
CIRCLE OF TRUST/BOM:

“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”

MOLESKIN:
F3 is that, a band of brothers and so much more than a club, support group , etc..
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.