F3 Knoxville

Tag: Steam

Cheerful Hearts

AO: asylum-pm
Q: Tenderfoot
PAX: Abacus, Lilydipper, Pele (Jon Lindberg), Colonel (Alex Wallace), Crash Dummy, Glamper, Pusher, Steam, Brick, Shogun, Catnip, Billy Jean
FNGs: 2 Catnip, Billy Jean
COUNT: 13
WARMUP:
– SSH: 25
– BAC (F): 10
– BAC (R): 10
– *Speed Skaters: 15
– Groin stretch OYO: 30 seconds
– Wedding Singer’s hamstring stretch

THE THANG:
(1) Active “Warmup”
– Ballerinas/Toe Squats: 10
– Mosey to base of Everest
– Bernies halfway up Everest (to base of peak)
– Mosey
– *Apple Pickers
– Mosey toward shady grove at NE corner of park
– Butt kicks
– SSH: 50

(2) Set #1
– *Mountain Merkins: 5/10?
– Hillbilly Squats: 15
Dad Joke: How does Moses make his coffee?
– BBS: 15
– Mosey
Dad Joke: After an unsuccessful harvest, why did the farmer decide to try a career in music?

(3) Set #2
– Air Squats: 20
– Dive-bombers: 5
– *Muay-Thai Lunges (right leg): 10
– BBS: 15
– *Muay-Thai Lunges (left leg): 10
Dad Joke: Did Eve have a date with Adam?
Dad Joke: I went running with my Bible…
– Mosey up toward Asylum building
Dad Joke: I seem to get sick on weekdays…

(4) Set #3
– *Indian Bear Crawl
– Split into 2 single-file lines
– Loser does 10 burpees
– Winner does 5 burpees
– Walking Lunges
– Bernies
– Sprint to the flag

Apologies if I’ve forgotten any add-on exercises or gotten anything out of order.

ANNOUNCEMENTS:
– Summer Convergence: UnCOVEred on 7/13
– uncovered-summer-convergence
– Asylum PM Camping Trip
– bluegrass-pm-otb
– westhills-ruck-otb

COT: F3 (and our community of brothers) challenges us to do hard things – physically, mentally, etc. – but one of the hardest things in life, especially as a man, is reclaiming the cheerful heart and jovial innocence that we were born with but have lost along the way. F3 provides the opportunity to experience a safe space amongst brothers where we can let down our guard, be lighthearted, and have fun. It’s okay to be silly, goofy, and playful here because we know that we won’t be judged. We’re surrounded by men who love and trust one another. I believe that we should embrace this opportunity and challenge ourselves and each other to open up, to laugh, and to reclaim the cheerful heart that God has gifted us.

New Exercises Descriptions
*Speed Skater (from half-squat starting position): 1 rep = (push off with left leg into a long right-hop, landing on right foot in single-leg half-lunge; left foot swings behind, remaining raised; from this position, repeat same movement over to left foot in one fluid motion)
*Apple Pickers (skipping-like forward motion): single-leg jump, opposite leg high-knee; arm opposite of high-knee reaches for the apple; repeat w/ opposite leg/arm
*Mountain Merkins: 1 rep = (plank, right knee to right chest, left knee to left chest, right knee to outside right elbow, left knee to outside left elbow, right knee across to left chest, left knee across to right chest, Merkin)
*Muay-Thai Lunge: reverse lunge, same knee then proceeds to high knee (in one fluid motion); repeat w/ opposite leg
*Indian Bear Crawl: same as Indian Run, but Bear Crawl instead of a Mosey

[bluegrass-pm-otb] The first Bluegrass Killer hot workout!

AO: bluegrass-pm-otb
Q: Pusher
PAX: Brick, The Situation, High Heels, Steam, Flashback, OnStar, Down Under, Lightweight, Glamper, Pele (Jon Lindberg), Fingerlicking
FNGs: 1 Fingerlicking
COUNT: 12.
WARMUP:The motivator x 5 , arm blasters x 10, slow tempo squat x 10, Merkins, Trunk twist

THE THANG: Run through the track with 4 stops (5 reps)
1st set: Merkins, Diamond Merkins, Wide Merkins
2nd set: Flutter Kicks, hello dollys, bigboy
3rd set: Jump Squats, squats, Apollo oh no speed skates

Mosey to rd
10 reps 2 stations up and down the rd. 10 merkins, dry docks, shoulder tap 3 laps

Mosey to benches and 7s of step up and Dips

Walk to the playground hang tight stretching shoulders.

Mosey to the front of the School (tables) Sevens incline Merkins, Squats, Then anothnset of Dips and squats.

Go to the corner of the school and feet against the wall or back against the wall and hold for 20 secs, squats x 10 , Rocky Balboa.
And Final push mosey to the Flag. :punch: :punch: :punch:

ANNOUNCEMENTS: launching of Bluegrass AO

COT: Be the leader and helping others for their weakness.

Ping!

AO: asylum-pm
Q: Lilydipper
PAX: Crawdad (Robbi Dickens), Mermaid, Pele (Jon Lindberg), High Heels, Steam, lebowski, Choir Boy, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Borg, Toretto, Mr Jinxy
FNGs: None
COUNT: 13
WARMUP: 20 Side Straddle Hops, 10 Tempo Merkins, 10 Burpees, 10 Tempo Squats, Curly Stompers, 7 Twistees, 5 Pterodactyls Forward, 5 Pterodactyls Backward

THE THANG: Mosey to the Pavilion. We will do 11s starting with 10 Picnic Table Pull-Ups and 1 Bench Up.
Mosey to the Playground. We will do 7s starting with 6 Bench Jumps and 1 Decline Merkin.
Mosey to the parking lot with the nice restrooms. We will stop to do 15 American Hammers.
Mosey to driveway that goes toward soccer fields. We will do 15 Flutter Kicks.
Mosey to the newer parking lot by the soccer fields. We will run in a Candy Cane route 1 ½ way around the parking lot, stopping at each crosswalk to do an exercise. Whoever finishes the exercises at the end of the Candy Cane first sweeps everyone back to the start. Here are the exercises we will do with each run:
20 Hello Dollies
20 Bobby Hurleys
10 Dive Bombers
10 Shoulder Taps (both shoulders = 1)
Mosey on the sidewalk that is east of the Outdoor Chapel toward the Caribbean Parking Lot. We will stop halfway to do 15 Freddie Mercurys, then mosey on to the Caribbean.
We will do another Candy Cane run, stopping at three cones to do exercises. The brother who completes the exercises at the third cone first should sweep everyone back. With each exercise we will Bernie Sanders to the first cone, Skip to the second cone, and High Knees to the third cone.
Here are the exercises we will do with each round:
20 Diamond Merkins
20 Wide Merkins
20 Carolina Dry Docks
Mosey toward AO parking lot by going past pavilion. We will stop near gate of parking lot to pick up CMU size boulder. We will do 15 Overhead Presses.
Mosey to the AO.

ANNOUNCEMENTS: Two OTB sites kick off next week. The 1st is a ruck-based AO on Mondays at West Hills Park from 5:30 am to 6:30 am. The 2nd is a PM workout from 6:00 pm to 6:45 pm at Bluegrass Elementary. The KARM Dragon Boat Festival is June 15.

COT: The spirit of God is indwelling within us. It is as if God’s pure spirit drifts into our pores. Wrap you mind around that concept, of the spirit of God being within you. When I think upon it, it certainly leads me to desire to be a High Impact Man. Sometimes I feel so far away from the Spirit of God. I feel sluggish, like one feels when they wake up first thing in the morning. I might drink a fine cup of coffee and when I do, I can feel my brain cells start waking up. It’s like ping, ooh that felt good, that braincell just came alive, ping, things are getting a little clearer, ping, yeah, I am starting to get the picture. If I picture the Spirit of God within me, it’s like that good coffee waking me up. Ping, yeah, I can help my fellow man, ping, I’m going to put a smile on my face today, ping, I’m gonna tell my wife how much I love her, ping, I’m going to help that older man get up the curb, ping, I’m going to get involved in a service project, ping, I’m going to make someone’s day brighter today.
My message: wrap your mind around the Spirit of God working within you. Try to picture it and see what it does for you. Picture God’s holiness, purity and strength within you. You might just feel God sinking into your pores and waking up your brain cells. And when that happens, it’s a mighty good thing.

Lots of Blasters

AO: asylum-pm
Q: Pele (Jon Lindberg)
PAX: MD Hammer, Mayberry, Tenderfoot, Mr Jinxy, Jeevan Kypa (Scrubs), High Heels (Henry Ritchie), Rooney (Carl Whipple), Lilydipper, Brick, Kung Blue, Title IX (Christian Prescott), Switchhitter (Tony), Pusher, Steam, Pele (Jon Lindberg), Lizzy, Colonel (Alex Wallace), Dr. Phil
FNGs: None
COUNT: 18
WARMUP: SSH, Tempo Squats, Grady Corns, Windmills, Steve Earles, leg stretches

THE THANG:
MOSEY to parking lot below Coliseum.
Pyramid laps! Partner up with like speed. Run opposite directions, every time you meet (top and bottom), do the following exercises in REPS of 10
–
LAP 1 CDDs

LAP 2 CDDs, LBCs
–
LAP 3 CDDs, LBCs, Mtn Climbers (2-ct)

LAP 4 CDDs, LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys

LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
–
LAP 7 Bobby Hurleys
–
MOSEY to a Hill on Pickett’s charge or on side of Bermuda Triangle
Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order. Exercise groups are:

AB BLASTER:
20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
ARM BLASTER:
20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
LEG BLASTER:
20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
CARDIO BLASTER:
20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks

MARY:
Hello Dollies, stretching with Pele
ANNOUNCEMENTS: New AOs launching at West Hills (Monday morning, heavy ruck) and Bluegrass Elementary (Wednesday evenings at 6 pm)

COT:Albert Schweitzer, was a German philosopher that lived in the late 1800s through early 1900s. He is attributed with this quotation: “The Purpose of Human Life is to SERVE, and to show the compassion and the Will to Help Others.” We discussed this quote and how it applies to F3, and ended with another quote: “In everyone’s life, at some time, our inner fire goes out. It is then burst into flame by an encounter with another human being. We should all be thankful for those people who rekindle the inner spirit.”. I am thankful that the men of F3 have been that spark for me.

[f3knoxvillemain] Unlocked

AO: f3knoxvillemain
Q: Mermaid
PAX: Steam, Lizzy, Freud (Eric Minton), Mermaid, Borg, Soot, Squealer, Spellcheck, Butterknife
FNGs: None
COUNT: 9
Today 9 men came together, 5 ran, and 4 rucked, for one hour, and then followed that up with coffee, donuts, and intentional conversation about how to “unlock” more men. This term comes from several F3 sources, and we will be hosting OTB workouts in this manner to dive deeper into the topic, and how to share this message with the region.

If you are interested in learning more, please send me a message on slack. You will be hearing more soon as we explore ways to bring this message to a workout near you!

We had an enlightening conversation about the 3rd F and how to carry out the F3 mission with an emphasis on the third F.

Thanks to all of the men who came out and participated.