F3 Knoxville

Tag: Snorkel

A little Route 66

THE SCENE: 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some mosey with SSH, Tempo Squats, Cherry Pickers, Merkins, and Baby Arm Circles mixed in

THA-THANG:

Route 66 day – completed the following exercises in succession:

  • Burpees
  • Flutter Kicks (4 ct)
  • Merkins
  • Jump Squats
  • American Hammers (4 ct)

Mosey around the oval parking lot until the six finished. Then headed up to the pavilion for a set of 11’s – exercises were Bench Rows and Box Jumps.

MARY:

Just enough time for some Hello Dollies, Sweat Angels, and finished with 30 seconds of LBC’s

COUNT-OFF & NAME-O-RAMA
24 HIM’s including 1 FNG – Welcome ‘Snoopy’

CIRCLE OF TRUST/BOM:

We have a lot to celebrate this time of year, but for some men, it’s a time of loneliness, isolation, and feelings of worthlessness. Those feelings aren’t confined to the holidays obviously, but they can be heightened around this time of the year. We’ll never fully know the battles that others around us are fighting on a daily basis.

If God has put someone on your heart, just reach out to them. A quick phone call (even a text) could make someone’s day. Just hearing the words “I was thinking about you man” can make all the difference in the world. It’s easy to fall into the trap of thinking about someone but not letting them know that you’re thinking about them, not reaching out, not taking any action. We have thousands of excuses for it – I’m just too busy, I’ll do it later, etc., etc., but they are all just that – excuses to justify our inaction. Let’s make it a point to actually reach out when God puts someone on our hearts this week.

Mosey to the Kraken

THE SCENE: upper 30s and supposed to be raining or snowing, but neither
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x10

Merkins x 5 IC (4 ct)

10 burpees OYO
THA-THANG:

  • Mosey to Mr. Rogers Street for the Kraken.
  • On the way there stops along the way for escalator. 10 burps, 20 dry docks, 30 LBC, 40 squats
  • Once we reached the Kraken circle, perform reps at each cone, once complete, run down to the stop sign and back. Ran to the stop sign one  and due to time, we ran around the Kraken. Exercises were;
  • 20 star jacks, Power T flutters, Burpees, Monkey humpers, merkins, WWI sit ups, Froggie squats, DRY DERKINS.
  • ALL were done with 20 reps single count except for flutters and monkey humpers
  • Mosey back to the AO with de- escalate on the way back. We finished the escalator at the AO

MARY:
LBC x20 ic, Side tri rises x10 each side IC, FLutters IC, Lazy boys the last minute
COUNT-OFF & NAME-O-RAMA
11 pax including 1 FNG Nathan aka Lay up
CIRCLE OF TRUST/BOM:

Mark Linton wrote: A real man is the kind of man that when your feet hit the floor each morning the devil says Oh Crap, he’s up! Brother, life is too short to wake up with regrets. So love the people who treat u right. Forgive the ones who don’t just because you can. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Take a few minutes to think before u act when you’re mad . Forgive quickly. God never said life would be easy . He just promised it would be worth it. 

A real Brother walks with u when the rest of the world walks on you. Send to all ur Brothers. For you Big Bro.Salute!!!😎

MOLESKIN:
I wanted to expand on the BOM but completely forgot where I was going with it. But in short, I wanted to let the pax know, the older we get the easier it is to isolate ourselves as men. With that said, my dad has a lot of friends that stay in contact with him and its a great reminder for us to NOT isolate ourselves and stay in contact with our friends, old and new as we grow older. So lets not only get better together but let the friendships grow over the years.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pearl Harbor WOD

THE SCENE
39 and clear

THE THANG
Survivors March
Cash In (12/7/1941)

  • 12 Ruck Curls
  • 7 8-Count Body Builders
  • 19 4-Count Mountain Climbers
  • 41 4-CountOH Claps

3+ mile ruck (To remember the 333 survivors of USS Arizona, 1177 originally were onboard during the attack)

Cash Out (12/7/1941)

  • 12 Ruck Curls
  • 7 8-Count Body Builders
  • 19 4-CountMountain Climbers
  • 41 4-Count OH Claps

Partner up and grab one sandbag for each person.  Head over to the hill between the tennis courts.

 

Sandbag Hill
Partner up.  Partner 1 bear crawls up the hill, alternating arms to pull the sandbag through their legs.  Once at the top, Partner 1 then rucks the sandbag around the trail and back down.  Partner 2 alternates between 20 merkins and 20 squats until Partner 1 returns.  Partner 2 then takes the sandbag up the hill while Partner 1 does the exercises.

Rinse and Repeat x8 per team (4 trips per man) to commemorate that the attack started just before 8:00am local time.

Circle up for prayer.

 

Pearl Harbor Facts:

  • 2,388 Americans died, 1,178 Americans Wounded
  • 18 American Ships were sunk or damaged
  • 188 American Planes were destroyed, and another 159 were damaged

Exponential Fun

THE SCENE: 25 degrees. Chilly!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick warmup…

  • Cherry Pickers x10 IC
  • Arm circles x10 IC

THA-THANG:
Exponentially increasing reps! Do the 3 exercises called out. Run down to the end of the grinder, do 1 burpee, run back, you’re now on the next round. Multiply whatever round you are on by itself to determine rep count of each exercise.

Lap 1 = 1 rep of each…… Lap 2 = 4 reps of each……. Lap 3 = 9 reps of each….. Lap 4 = 16 reps of each….. etc.

  • Round 1 – Merkins, BBS, Chin ups (went approx 15 minutes, most made it to round 6ish which is 36 reps of each)
  • Round 2 – Bobby Hurley, Box Cutters, Shoulder taps (went approx 15 minutes)
  • Round 3 – Burpees, V-ups, Step ups (went approx 10 minutes)

MARY:
Finish out the last 45s with LBC’s
COUNT-OFF & NAME-O-RAMA
10 HIMs braved the cold!
CIRCLE OF TRUST/BOM:
It’s extremely easy to focus on the negatives of each day rather than seeing the positive. Our minds tend to gravitate to find all the things going wrong, and not what’s going right.

2 Corinthians 4:17-18        For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen, since what is seen is temporary, but what is unseen is eternal.

God woke us all up this morning because His plan for us isn’t finished yet. Make the best of your day, and pay attention to what IS right, and what you DO have.

This is the day that the Lord has made, let us rejoice and be glad in it.

MOLESKIN:

ANNOUNCEMENTS:
Moses moving day coming up Saturday!

BOMBS on Crumpet

THE SCENE: Right around 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog with CMU off the grinder down toward the troll bridge and across the back toward Crumpet stopping 5 times for these exercises:
Burpees x 5
OH press x 5
Merkins x 5
BBS x 5
Squat jumps x 5
THA-THANG:
BOMBS doing each exercise for the specified number of reps that round and running up or down Crumpet between each exercise. Reps per round were 10-20-30-20-10
Burpees
OH press
Merkins
BBS
Squat jumps
MARY:
CMU up flutters x 20 for as many rounds as we have time for. Take a break with 5 merkins in between. We did 3.5 rounds and killed off the last minute holding some boat/canoe
COUNT-OFF & NAME-O-RAMA
10 strong
CIRCLE OF TRUST/BOM:
“Each morning we are born again. What we do today is what matters most.” – Buddha

Each morning is a new day with new opportunities. Whatever happened yesterday is in the past and should stay in the past. There is a reason each day has a different number and a different name. It is because every day is different than the last and different than the next.
MOLESKIN:
That round of 30 reps in the middle was brutal but boy it sure made me appreciate only 20 burpees, then 10…
ANNOUNCEMENTS:
We be helping Moses move Saturday after the beatdown.