F3 Knoxville

Tag: Speedo (FL)

Just Keep Pressin

THE SCENE: In the 60’s and felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
LB Arm Circles x12 front and back IC
Cherry Pickers x10 IC

Mosey to brick wall for 11s with derkins and BBS, then mosey back to AO.

THA-THANG:

We did four corners with CMUs. 20 reps of each exercise except the sand bag clean and press (only 10 of those). On the short sides of the rectangle, we did bears and blocks. On the long sides we did a mosey with the CMU. After completing the merkins, run up to the guard rail and do 20 dips, then run back down and continue on.

Exercises:

  • CMU Merkins
  • CMU Burpees
  • Sand Bag Clean and Press (60lb bag, modify with CMU if needed)
  • Curl, press, tri (changed to just curls after the first round)

MARY:

Our Mary was led by Snorkel.

Captain Thor 5×20
Franklin Flutters x20
Superman Banana xa lot

COUNT-OFF & NAME-O-RAMA
13 PAX strong with two men joining us from out of town! Speedo and Quami!

CIRCLE OF TRUST/BOM:
Kinda reused a Bomb Shelter BOM here:

Don’t be scared to live your life. Growth and true happiness occurs outside of your comfort zone. We have to push ourselves in every aspect of our lives to step out and do something different. Don’t shy away from something just because it is scary or unknown. Just do it. It’s better to try and fail than to never know what could have been.

MOLESKIN:

ANNOUNCEMENTS:

Friday Fun on Top of JUCOManjaro!

THE SCENE: 67 and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT
  • Baby Arm Circles Forward X 10 & Michael Phelps
  • Baby Arm Circles Backward X 10 & Michael Phelps
  • Side Straddle Hops (IC) 4 CT
  • Squats (IC) 4 CT
  • Hand release Merkins
  • Mosey to JUCOManjaro

THA-THANG:
1/3 to the top workout – 4 corners for 10 minutes

  • 20 Merkins
  • 15 Big Boy Sit-ups
  • 15 Dri-Docks
  • 10 Superman Swims (4ct)
  • Mosey up – Bernie Sanders-style (Al Gore until the 6 arrives)

2/3 to the top workout

  • 10 Derkins
  • 10 Freedom Twists (4 CT IC)
  • Mosey to the top 

Top of the Hill Workout – Partner Workout for 10 or so minutes

  • 1 partner works while the other runs partially down the hill and back up
  • AMRAP w/ CMUs & Dumbbells of:
  • goblet squats, thrusters, curls, bent over rows,
  • rinse and repeat 10-15 times each
  • Mosey down & back to AO doing farmer carries w/ CMUs & Dumbbells

MARY

  • Hello Dolly

COUNT-OFF & NAME-O-RAMA
6 HIMs – Fast-n-Easy, Iso, Neutron, Rocket, Snaggletooth & Booster

CIRCLE OF TRUST/BOM:

Do not be misled: “Bad company corrupts good character.” 1 Corinthians 15:33

One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother. Proverbs 18:24

Walk with the wise and become wise, for a companion of fools suffers harm. Proverbs 13:20

Two are better than one, because they have a good return for their labor:

If either of them falls down, one can help the other up. Ecclesiastes 4:9-10

As iron sharpens iron, so one person sharpens another. Proverbs 27:17

We have sweated together, been rained on together, bled together, prayed together, played together and got better together.

I want to thank everyone I have met in F3.  We have opened up our hearts and minds to one another.  Even if we don’t know one another that well, I know you care about me and my family just like I care about you and your family.  We lean on one another when we need it…we laugh, we eat, we drink but we also pray for one another and our families.

F3 is good for our heart and soul.  Let’s keep supporting one another whether we’re the fastest or bringing up the 6 like I often do.  Let’s also encourage others to join us.  Lots of men need us just like I need you.  We have impacted each other and I’m certain there are other men that need to get involved with F3 whether it’s for their physical health, their mental health or their spiritual health!

ANNOUNCEMENTS:
The June JUCO Calender is FULL. Start signing up for July or ask people signed up for June if you can Co-Q if you want in on the action!

Iso needs people with boats and others to volunteer in July to take inner city kids out for a day of boating, etc. More details to follow.