F3 Knoxville

Tag: Swerve

Valley of Pain

THE SCENE: 26 Degrees and Clear  (Welcome to the Valley of Pain)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill (4ct) x 10 , Cherry Picker (4ct), Plank Toe Touches (4ct) x 10, Side Lunge x 10, Mtn Climber x 60

15 Squat Jump & 15 Merkins (EMOM) – 5 minutes

THA-THANG:

Run to Tennis Court’s for the Valley of Pain

Hill Climb 1 (Away from School)

  • 10 Burpees @ Top
  • 10 Iron Mikes @ Bottom

Hill Climb 2 (Toward School)

  • 10 WW2’s @ Top
  • 10 Tuck Jumps @ Bottom

MARY:

Bring Sally Up Bring Sally down 3 minutes (Fragmented Burpee)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, KY, Nair, Pinocchio, Pitcher, Smuggler, Swerve, Walt
CIRCLE OF TRUST/BOM:
If you are suffering-well, that’s normal.  People are limited and life well it’s tragic.  If your suffering is unbearable, however, here’s something to think about.

Consider your circumstances.  Start small.  Have you taken full advantage of the opportunities offered to you?  Are you letting bitterness and resentment hold you back and drag you down?   Are you treating your family with respect?

Do you have habits that are destroying your health?

Are you truly shouldering your responsibilities?

Are there things can you could do better?

If so, simply stop. Stop when you apprehend, however dimly, that you should stop.  Stop acting in that particular way.  Stop saying things that make you weak or ashamed.  Say only thing that make you strong.  Do only things that you could speak of with honor. 

Paraphrased:  Jordan B. Peterson 12 Rules for Life, Rule 6 Set Your House in Perfect Order before you Criticize the World

Suicide EMOM

THE SCENE:
Rain, lots of rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x20, Squats x10, Cherry Pickers x5, Piano Tappers x5

THA-THANG:
EMOM timer set for 35 total minutes, run across the Grinder (approximately 50 feet) every minute when buzzer goes off. Work through the following exercises in between the runs (we made it through them twice) :

  • Thrusters x50
  • Curls x50
  • Grave Diggers x50
  • Goblet Squats x50
  • Tricep Extensions x50
  • Bent Rows x50

MARY:
Boxcutters x15, Flutter Kicks x10, Big Boys x20, LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs playing in the rain

CIRCLE OF TRUST/BOM:

“Honor everyone. Love the brotherhood. Fear God. Honor the emperor.”

‭‭1 Peter‬ ‭2:17‬ ‭

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

I’m feeling 22

THE SCENE: Crisp 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X22

OVERHEAD CLAPS X22

CROSSOVERS DOWN AND BACK
THA-THANG:
22 burpees then do loop
Flutter Kicks
Toe touches
Hop Kicks

Heel touches
Lunge punches
Freddy Mercury 

Pyramid rep count for loop

22,44,66

MARY:
Overheard CLAPS X22

Little Baby Arm Circles both directions X22

LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Address problems quickly, but privately. Praise publicly
MOLESKIN:
Yesterday we had to sit out a girl with ADHD, and talk to her about following directions. Last night, her mom messaged me that both her and her daughter really appreciated not being scolded publicly. As a kid with ADHD she is used to always getting in trouble publicly. So, if a 10 year old girl can learn the values of handling issues privately, then I think we can too.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Murder Bunny Homicide

THE SCENE: 28 degrees and frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x5; Piano Tappers x5; SSH x20; Tempo Squat x10
THA-THANG:
This was created by Poopdeck from F3 JeffCo (south of St. Louis)

Five cones set out on field next to the grinder. Start at first cone and Murder Bunny to second cone. Run back to first cone then back to second cone, do 5 Blockees then Murder Bunny to third cone. Run back to first cone then back to third cone, do 5 Blockees then Murder Bunny to fourth cone. Run back to first cone then back to fourth cone, do 5 Blockees the Murder Bunny to the fifth cone. Run back to the first cone then back to the fifth cone, do 5 Blockees then Overhead Carry back to the first cone. Do 20 Goblet Squats, 20 Tricep Extensions, and 20 Curls.

Rinse and repeat until time is called

MARY:
Boxcutters x15; Flutter Kicks x15; Big Boy Sit Ups x20; LBCs for time

COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Scoutmaster, and Webelo helped me solve the Murder Bunny Homicide

CIRCLE OF TRUST/BOM:
Stole this from a post that my friend Poopdeck put up the other day (edited to shorten):

“I don’t just show up to work out.  I show up to be there for other men. We need to be there for each other to build each other up.  F3 is an outlet. Almost like a men’s recess.  I went from a silo’d life with little to no friends…to a life where I now have a group of men who I know and consider very close friends.    I show up for them.  They show up for me.  I’m not lonely anymore.  I have peers that I know have my back.  Peers that are going through the same struggles in life.  Men I trust.  Men I can vent to. Like minded men looking to grow physically and mentally.  Like minded men looking for companionship. The cold does not hinder our capability to be better men.  Time is not a thing. Age isn’t a limitation. Your fitness level does not matter.  There are no excuses!!! Men, stop being that sad clown with excuses.  If you are seeking male companionship, needing somebody to talk to, or need that outlet to relieve stress, remember that F3 is a solution!  Men need men to grow.  Iron sharpens iron!!  Stop hiding. All you need is the will to be a better man.  I was struggling.  F3 changed my life.”

Who do we each know that needs to be part of 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.

The Magnificent 7 Doing 67

THE SCENE: Cool, about 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20.

LBAC x 10 (both ways)

Overhead claps x 27.
THA-THANG:

Partner up, because no soldiers should ever fight alone. We did a modified Dora, so here we go. While one partner does the exercise, the other partner will melungeon to the cones and back. Challenge: other than for the blockees, you will not set your block down.

  • Exercise 1 – Thrusters x 67.
  • Exercise 2 – CMU Big boys x 67.
  • Exercise 3 – Curls x 67.
  • Death round – Blockees x 67.
  • Rinse and repeat.
  • All pax completed one round and were deep in the second when recover was called.

MARY:
We worked right up until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For today’s workout, I wanted to honor Bill Barnfield, my wife’s grandfather. This past weekend, I preached the funeral of his wife of 67 years. Bill is a committed man. He served as a medic in the Korean War, and saw heavy action that he still can barely talk about. After returning from the war, he married, raised four kids, and worked, worshipped, and honored his family. In the last few years of her life, he served his wife in a way that should humble each of us. He loved, cherished, and served her even when the pandemic hastened here dementia, and she no longer knew who he was. He meant what he said in his vows, and he completed his mission of loving her until death do us part. I believe he got his commitment and grit from the example of his Savior, who also had a mission. Philippians 2:5-8 says, “Have this mind among yourselves, which is yours in Christ Jesus, who though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.” We ended on a challenge to examine where we needed to step up our commitment.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.