Snowbird – Page 11 – F3 Knoxville

It’s raining and cold

January 27, 2023 Ribbed

THE SCENE: 38 rain AKA gross
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 man makers

cherry pickers

2 Burpees
THA-THANG:
mosey over around stone henge and over to the bath house.

2 burpees and mosey back to the pavilion.

Tabata timer 10 sec rest and 50 seconds on
Bulgarin split squats
rest
merkins
rest
shoulder taps
rest
V-Up
rest
BBS
rest
jump squats
rest
Flutter Kicks
rest
Around the clock merkins
rest
step ups
rest

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
reflected on the Group in 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.

Oh, the Places We Will Go

January 27, 2023 School Zone

THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Abe Vagoda

Rockettes

This and That
THA-THANG:

7s – merkins and pull-ups

11s – big boys and SSHs (4 count)

21s, 20 overhead press, 20 rows

EMOM – 10 box jumps, 10 ground dips, 10 crunches

EMOM – 10 squats, 10 CDDs, 10 freddie mercs

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19

January Metric + Following Your Vocation as a Father

January 20, 2023 Blindside

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done well!

WARM-O-RAMA:

Typical Blindside Warmup-y things:

SSH IC x15 | TieFighters IC x10 each way | Tempo Squats IC x10 | Little bit of this, Little bit of that

THA-THANG:

January Metric Workout:

150 Curls
125 CMU Squats
100 OHP
75 CMU Swings
50 CMU Squat Thrusters
25 Blockees

After every 25 reps, run 25 yards, do two burpees, and return to start

Each round is 525 reps (don’t count burpees).

How many did you get? Record the total HERE

MARY:

Fellowship Mosey™ to the Smokehouse to return CMUs as Mary

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs; 3 PreRuckers

CIRCLE OF TRUST/BOM:

Excerpt from the foreword of “Man to Man, Dad to Dad: Catholic Faith and Fatherhood” by Brian Caulfield:

I hear from many men who are quietly yet heroically living a life according to conscience, guided by natural law and the teaching of the Church. Even if they have not lived perfect lives, these men understand the dual meaning of the term “Fathers for Good.” First, once a man has a child, he is a father for good– there is no giving back the gift or commitment that comes with responsibilities. Second, every man, amid his own sin and weakness, deep down wanted to be a good father. He wants to offer something of lasting value to his child that only a father can give. He knows that despite many negative portrayals in popular media and culture, there is a great dignity in the role of father.

Despite our best efforts, these are still difficult days for men and for fathers. Our identity and duties have been in flux for decades, and it is time for us to start building something new and better from the shifting sands of our culture. It’s time to build the next Greatest Generation. If you’re a man who has faith even the size of a mustard seed, there is a path for your marriage and your fatherhood that leads to the greatest satisfaction a person can have in this world– the grace and accomplishment of finding your vocation. True fatherhood is a call from God the Father.

ANNOUNCEMENTS:

5.11 Memorial Ruck tomorrow (1/21) at 8 am at 5.11 Tactical in Cedar Bluff. Perfect opportunity to double up with a beatdown at TruckStop from 6-7 then hit the ruck afterward!

Pickleball Courts

January 16, 2023 bookman

THE SCENE: A wee chilly and cloud, high 20s
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
SSH, Windmills, Rockettes, lap around the track
THA-THANG:
Insert information about the workout.

Merkins
Hello Dollys
Monkey Humpers
CDDs
Squats
LBCs
GA Cheerleaders
Lunges
SSH
Imperial Squat Walkers
April O’Neils
Crab Humpers
Mizzou Cheerleaders
Burpees

MARY:
Squat R.O.F.
COUNT-OFF & NAME-O-RAMA
13, no FNGs
CIRCLE OF TRUST/BOM:
Brotherhood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill -> AOs build an obstacle. Think of ideas!!!

AMRAP Down the Right Path

January 6, 2023 Blindside

THE SCENE: Just a tad chilly, but clear… And that MOON!

F3 WELCOME & DISCLAIMER: Done and done poorly

WARM-O-RAMA:

SSH IC x20 | Cherry Pickers IC x4 | LBAC IC x10 each way | 1 Burpee OYO | Tempo Squats IC x10

THA-THANG:

Mosey to Tennis Courts for 3 Rounds of 10 min AMRAP each

Round 1:
- 10 BBS
- 10 Squats
- 1 Lap around outside of TC
- 20 BBS
- 20 Squats
- 2 Laps around outside of TC
- 30 BBS
- 30 Squats
- 3 Laps around outside of TC
Round 2:
- Same format as round 1 but with:
  - Dips
  - V-Ups
Round 3:
- Same format as the first two rounds but with:
  - Imperial Walkers
  - Merkins

MARY:

Mary involved PAX-led ab workouts:

-Hello Dollys

-Flutter Kicks

-Freddie Mercurys

COUNT-OFF & NAME-O-RAMA

11 HIMs; 0 FNGs; 4 PreRuckers

CIRCLE OF TRUST/BOM:

While watching the last season of “Better Call Saul” this week, one of the final scenes involved a flashback between the main character and his brother. Throughout the series, we watch the main character, Jimmy McGill, slowly turn into the villain of Saul Goodman that many loved to watch in “Breaking Bad.” Chuck tells him in the flashback, “If you don’t like where you’re headed, it’s never too late to go and change your path.”

We have to remember this. No matter how far gone you think you might be down the wrong path, there is always a chance to correct your course. Lean on those relationships that are good for you. Let those that have gone down that wrong path and course corrected guide you. You can always return.