F3 Knoxville

Tag: Squiggly

Music n Stuff

THE SCENE: Balmy 22 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 capri laps around the parking lot

BAC front and back x12 IC

Squats x10 IC

Greenway Mile 11’s with Merkins and big boys every sign

THA-THANG: Musical suicide

With each song, Pax ran between Point A and B for the entire song. At each point Pax performed:

  • Song 1 N2Deep/ back to the hotel- 10 burpees each side
  • Song 2 Jurassic 5/ sum of us -10 Froggie squats each side
  • Song 3 G Love and Special sauce / cold beverage – 10 big boys each side
  • Song 4 Doug E Fresh/ the show -10 Star Jacks each side
  • Song 5 beastie boys/ Paul revere – 5 burpees each side

MARY:
5 mins left for Mary, Hammy lead us in Flutter kicks x20 IC and some impromptu leg holds. Hello Dolly x20 and Side Tri Rises x 10 each side
COUNT-OFF & NAME-O-RAMA
12 Pax
CIRCLE OF TRUST/BOM:
As YHC have done F3 for 2 years now, I got into MY COMFORT zone with the Knoxville AOs. When Alcoa started, I thought it was great but selfishly wanted to stay at the AOs I was used to attending. I was open minded but still selfish about Alcoa started and it was out of my comfort zone because I did not know anyone except 1 or 2 guys. I cant tell you how glad I am for getting out of my comfort zone and getting to know the men of the Bombshelter. More or less, its a great example of getting out of your comfort zone. In reality to grow inside and out, we need to be out of our COMFORT ZONE most of the time. Everybody in F3 rocks and honored to be a part of F3! AYE
MOLESKIN:
Well, by asking Hammy to lead us in an exercise, Hammy got out of his comfort zone and is now ready to Q!!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bucket List

THE SCENE: Clear and, what, maybe 8°? 9°?  Who’s counting?.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get warm quick!
5 Burpees OYO
15 Imperial Squat Walkers IC
5 Burpees OYO
15 Hindurkins IC
5 Burpees OYO
1 Windbreaker (solo exercise by Q)
15 Firecrackers IC (similar to Smurf Jacks)

Mosey to Waxjob’s Hill
(Q alerts PAX to the presence of speed bump by tripping and falling flat)
5x down hill and immediately back up, 5x 4ct Merkins IC at the top each time.
First trip up sprint, next 3 Bernie, final trip sprint
(3rd was planned as reverse bear crawl, but frosty grass deemed too dangerous for digits)

THA-THANG:
Mosey on around outside of the park to the Scrapyard stairs.
Hop up stairs on one leg. Turn around and mosey back to the street, then back and hop stairs on other leg.

Mosey across grinder to meet Sandy: a bright orange 5 gallon bucket filled with 60lb of sand.
Bucket contains a list of exercises:
Merkins
Mtn Climbers
LBCs
Flutter Kicks
SSH
PAX split into 2 groups of 5. One group sets up at cones 60yd away.
Both groups start doing top exercise.
One man carries bucket to other line and stays there. Another man carries the bucket back to original line. R&R
Whenever bucket arrives at line, PAX switch to next exercise.
Continue until all PAX have made 2 trips

Cooldown: Mosey one lap around the park, pause halfway for 2 sets of 20 dips and 20 squats

MARY:
Circle up for:
20 Reverse Crunch IC
15 Side Crunch IC each side
4 rounds of Row Your Boat
Merkin ring of fire – 5 to 1
16 Tempo Cossack Squat

COUNT-OFF & NAME-O-RAMA
Largest gathering of HIMs in the Knoxville area this morning: 10 strong!
CIRCLE OF TRUST/BOM:
Not so wordy this morning to avoid becoming a sweatcicle.  As we start this year, remember Paul’s words in Philippians 3:13: “Forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.”  We all want to forget the bad parts of the past, but Paul here is not talking about that.  He just got done listing all of his own accomplishments done in the flesh, and how they are not of worth.  Don’t rest on things you’ve done.  Forget that past as well, and press forward for His calling!
MOLESKIN:
Coldest day of the year was no problem for these guys.  Killed it hard.  Icicles were forming on beards from breath condensation, but everyone was sweating by the end.
ANNOUNCEMENTS:

The Bridge to 2018

THE SCENE: Low 30’s unusual scene with a special location for the end of the year beatdown / BOM…Welcomed the PAX to the Bridge to 2018!
F3 WELCOME & DISCLAIMER

Light Post Warm-O-Rama
1st Light = SSH (IC x10)
2nd Light = Tempo Squats (IC x10)
3rd Light = Drifter Jog (IC x10)
4th Light = Arm Circles Forward (IC x5)
Arm Circles Backwards (IC x5)
Cherry Pickers (IC x20)
5th Light = Merkins (OYO x10)
6th Light = Jump Squats (OYO x10)
7th Light = Lunges (OYO x10ea)
8th Light = Burpees (OYO x 5)

THA-THANG:
Each round will introduce a new movement. After each round run back to beginning to start next round. Each round will start from the original movement.

Round 1:
3 Wall Walks

Round 2:
3 Wall Walks
5 Pull Ups

Round 3:
3 Wall Walks
5 Pull Ups
10 Box Jumps

….Working up to 10 Rounds

Round 10:
3 Wall Walks
5 Pull Ups
10 Box Jumps
15 Merkins
20 Squats
25 Flutter Kicks
30 Air Press
40 BBS
50 SSH
Run Full Length

MARY:
Abs on Fire
1 minute LBC cash out

COUNT-OFF & NAME-O-RAMA
11 PAX
CIRCLE OF TRUST/BOM:

Always looking forward, not about where you were or what you have done, but where are you going and what more will you accomplish?

Isaiah 43:18-19
Forget what happen long ago! Don’t think about the past. I am creating something new. There it is! Do you see it?…

Philippians 3:12-16
I have not yet reached my goal, and I am not perfect. But Christ has taken hold of me. So I keep on running and struggling to take hold of the prize. My friends, I don’t feel I have already arrived. But I forget what is behind, and I struggle for what is ahead. I run toward the goal, so I can win the prize of being called to heaven. This is the prize God offers because of what Christ Jesus has done. All of us who are mature should think in the same way. And if any of you think differently, God will make it clear to you. But we must keep going in the direction that we are now headed.

MOLESKIN:
This workout was done on the Alcoa Bridge. 7 PAX rucked from the Bomb Shelter AO to the bridge for the beatdown! These HIMs are amazing and i believe with all my heart they are destined for great things as individuals and F3 Family.
ANNOUNCEMENTS:
41 Bomb Shelter Shirts ordered in 3 days…Awesome!
CSAUP February 24th!

Post-Christmas Quad Burn

THE SCENE: 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Around the world x 5 each leg
  • High Knee Skips to other side of parking lot and back
  • A little of this/that
  • Michael Phelps

THA-THANG:

DORA. No partners. Do 20 reps then traversal. 5 Sets to 100. Hold boat until all finished set then move to next exercises.

  • Sprinting & Curls x 100
  • Lateral Squat Hops to bathroom & Decline Merkins x 100
  • Bernie & Bobby Hurley x 100
  • Frog Hops to bathroom & Dips x 100

Upsidedown Pyramid 15, 10, 5, 10, 15

  • Overhead Presses
  • Calf Raises

Box jumps x 20 2 rounds

MARY:

  • Homer-Marge-Mr. Burns R/L on Q
  • Peter Parker x 25
  • Leg Climbers x 15 each
  • ABCs on Q

COUNT-OFF & NAME-O-RAMA
7 PAX including 1 FNG Larry
CIRCLE OF TRUST/BOM:

F3 is important. It helps us grow and change and get better. I’m reminded of Fight Club when the narrator is laying out the ways they have changed their lives to revolve around Fight Club. In the same way I have changed my life around F3. I clip my nails so I don’t break one on the concrete, I don’t stay out late at the bars with friends on Fridays because I don’t want to squander an opportunity at F3 the next morning, I push myself harder in my other workouts just thinking about you guys out here. F3 is an opportunity each and every time you show up. Make the most of it.

MOLESKIN:

ANNOUNCEMENTS:

12-21 workout

THE SCENE:   40’s and warm…we sure this is late December?

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Merkins x 10
  • Cherry pickers x 5
  • This/that stretch
  • LBAC forward & backward

THA-THANG:

Mosey to the hill by the big Christmas tree

3 trips up the hill to the Christmas tree (insert Christmas Vacation mumblechatter here….)

  1. Lunge to to tree, 10 burpees
  2. Bernie Sanders to tree, 10 burpees
  3. Groucho walk to tree, 10 burpees

Mosey back to parking lot

 

Bear Crawl 11’s

  1. line up about 15 ft from curb
  2. bear crawl to curb (diamond merkins)
  3.  crawl bear back to start point (Wide merkins)

 

Grinder time

  • start at pavalon
  • run to end with exercise bars
  • 5 pull ups, 10 squats, 20 calf raises
  • run back to pavalon
  • rinse & repeat x 5

 

MARY:

  • Gas pumps x 20
  • hello dolly x 20
  • flutter kick x 20
  • burpee ring of fire (2 rounds)
  • 1 min of LBC’s

COUNT-OFF & NAME-O-RAMA
16 strong:  Tank, Woodshack, Doubtfire, Fins, Ma’am, Snorkel, Mr. Rogers, Hammy, Drifter, Flash, Butterfingers, Raincheck, Squatter, Squiggly, Pinnocchio, Bartman

CIRCLE OF TRUST/BOM:
A reminder of how we should use what we know to share our faith.   Why do we put so much pressure on ourselves? It’s easy if we just talk about our own personal experiences.  We can’t go wrong, so don’t back away from sharing what God has done in your life with others.

MOLESKIN:
Bonus points to Fins who was dealing with a bum foot today.  He kept the pace and stayed busy with all kinds of extra credit moves while not able to run.  It was motivating to watch him not let an injury slow him down.

ANNOUNCEMENTS:
Coffeeteria at Starbucks for those who could make it.