F3 Knoxville

Tag: Swerve

Sandbaggin around Sandy Springs

THE SCENE: 52 light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 10

Imperial Squat Walker IC x 8

Gorilla Humpers 4CT IC x 8

Mosey to soccer fields with 5 sandbags trading off every few light poles with 10 merkins at each stop OYO.

THA-THANG:
Battle Buddy up at soccer field- DORA as follows:

50 bodybuilders

100 imperial squat walker 1 CT squat

150 Gorilla humpers 4 CT

Battle buddy bear crawls to midfield, 4 clean to sandbag throw, crawl bear back to buddy next to goal. Rinse and repeat until all reps are done.

Mosey back to Grindstone, stopping every couple of light poles to perform gorilla humpers IC.

MARY:
Hold iron cross IC LBAC x 10

Same position transition to American hammers  x10 2 CT

Hold iron cross overhead claps IC x 10 to close
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

“Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed. Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death. It doesn’t matter whether you’re a lion or gazelle. When the sun comes up, you’d better be running.”

Keep grinding everyday and remember what you’re running for. Whether it be to better yourself or others, keep putting in the work consistently every day.
MOLESKIN:

ANNOUNCEMENTS:
Napster going away Q next Friday 3/26 at the Arsenal. Be there!

Lumberjack’s birthday Q

THE SCENE: Pleasant and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 (or 10 b/c ESPY can’t count) each of the following

-SSH

-Cherry pickers

-Tempo squats

THA-THANG:
Mosey around the AO to get the blood pumping

-Arrive at the tennis courts where we found two super-sized CMU’s and two nerf guns. Two PAX at at time shoot a nerf gun and carry super-sized CMU to retrieve bullet. 9 burpees once you arrive.

The rest of the PAX reps 9 of the following until its their turn:

-Merkins

-CMU Squats

-Elf on the shelf

-Hand release Merkins

MARY:
PAX roulette, 9 reps of everything
COUNT-OFF & NAME-O-RAMA
Hellbender, Hundo, Drifter, Noggin, Scout Master, Smokey, Limbo, Postpone, Sleepy, Lumberjack, Peach, Swerve, Nair, ESPY
CIRCLE OF TRUST/BOM:
Lumberjack gave the BOM: you don’t have to first to be the best, just do your best!
MOLESKIN:
Prayer for Hammy and Woodschack to heal up and return to the gloom soon!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The KY Derby

THE SCENE: Clear skies & breath reminded you of a KY Derby morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH I.C. x20, Cherry Picker I.C. x7, TN Rocking Chair I.C. x10, CMU Lunge to bball goal

THA-THANG:
Choose a battle buddy. Buddy takes a CMU break around the park completing x10 squat jumps, x10 SC Shoulder Taps, x10 SC Iron Mikes along the way. Other buddy performs the circuit of x20 reps each:

  • CMU Curls
  • Calf Raises
  • CMU Upright Row
  • LBC’s
  • CMU Thrusters
  • Bent-over CMU Row

Rotate when your runner returns

MARY:
2-count Mountain Climbers x20, Hello Dollys x20 OYO, Flutter kicks I.C., Tempo deep squats to time (30 total)

COUNT-OFF & NAME-O-RAMA
15. Welcome back Radioshack!

CIRCLE OF TRUST/BOM:
There’s no lasting fulfillment in being the greatest -AND- you’re a lot less likely to win. It’s so obvious when you think about it. Why do the worlds greatest athletes leave to form Super Teams in LA or Tampa Bay?

Teams are memorable. If I asked you- you could name more aware winning sports teams, bands, company’s, & military groups than great athletes, rock stars, billionaire’s or master brewer’s. It’s why you know about Miracle on Ice in the 1980 Winter Olympics, but can’t name a singular athlete who competed in the Olympic Games that decade.

Most of us are struggling with something. Some of our members speak about how they’re in a negative head space or know someone working through health issues, but what you don’t know is that when you work with intensity here at F3, I’m watching you & it’s pushing me to be better. As a byproduct, my coworkers are getting a better version of myself, my wife admires me more, & I’m standing here to encourage you back. So keep showing up for your teams, because they’ll be there to lift you higher when it’s time.

So where are your winning teams? Good news. You’re already playing on a few. It’s your job to make each team better. 

  • Show up to F3, because you push us when you do
  • Stick to the budget your family made, because paying for that long term savings goal in cash is way more satisfying than your guilty pleasure
  • Play to your strengths at work & help others shine doing the same
  • Cut the habit you’re working yourself up to do, because the post guilt you feel causes you to hide from your inner circle such as your family & God

God knew the hardships & the joys in life would require a team. That’s why he sent his disciples out in pairs, & sent Eve to Adam.

Ecclesiastes 4:9-10 – 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. But pity anyone who falls and has no one to help them up.

MOLESKIN:
Thoughts for Hammy to recover. Be with our PAX & Country.
ANNOUNCEMENTS:
N/A

Blueberry’s and Bo Rounds

THE SCENE: 29 degrees, clear morning sky, moon was shining bright
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15 SSH IC
  • Hamstring scoops from sideline to sideline on basketball court
  • 5 inchworms jog to other sideline
  • 10 groiners
  • Mosey to pick up CMU
  • 1 Manmaker at depo- Hold CMU squat for 6
  • mosey
  • 2 Manmakers by dumpster- Hold CMU squat for 6
  • mosey
  • 3 Manmakers at top of stairs to the oval office- Hold CMU squat for 6
  • mosey to OO slab
  • THA-THANG:
    25 Min AMRAP- Bojangles Blueberry Biscuit with Bo Rounds
  • 10 Burpees to start each round
  • Sprint straight away, jog back and front side of track
  • After lap complete CMU exercises ( Bo Rounds)
  • 8 CMU SL DL with Row- Each Leg
  • 10 CMU Squat Thrust
  • 5 CMU Turk Get Ups or 20 CMU BBS
  • Rinse and repeat for time
  • Mosey Back to Ammo Depot
  • 3 Manmakers at bottom of stairs- Hold CMU squat for 6
  • Mosey
  • 2 Manmakers at dumpster- Hold CMU squat for 6
  • Mosey
  • 1 Manmaker at depot- Hold CMU squat for 6

MARY:
We rushed to get in a couple reps of Dr.W. Still working on the cadence but it will be back!
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I just started reading “Freed to Lead”. This story spoke to me and why we are out here. It was perfect timing since we had an FNG at the beatdown today.

PG. 20 “An FNG Posted one morning , Splashed Merlot, and otherwise ( in his mind, and only his mind, disgraced himself. At the end of the Workout he got his F3 Name in the COT and was dragging his Six back to his car when he stumbled accidentally into the Workout Q, who was obliviously admiring his pecs in the window of his Lexus. The FNG must have felt a little goofy because he went ahead and blurted out what was on his mind. He Apologized for ” slowing the group down.” The Q laughed and replied that he hadn’t slowed anything down. “Anyways,” the Q told the FNG, ” Brother, you’re the reason we are here in the first place. You are why we are here.”

F3 is more than we can ask for and is nothing without us. Carry on this message and lets help grow F3 in our community. We are here for each other and always there to help lift up those who need it the most.
MOLESKIN:
Dredd and OBT are rewriting “Freed to Lead”. They are asking for testimonials from members on what F3 has meant to your leadership. Ill send out the info in Slack as to where and how to submit your entry. Moses, Pinocchio, and I all have copies of “Freed to Lead”. We want to share these with the PAX so let us know and we will make sure to pass along the book.
ANNOUNCEMENTS:
F3 is collecting items for Street Hope House, helping victims of Human Trafficking through the month of March. Lets all bring one or more of the following items when we Post all month. Items needed- 55 gallon trash bags, Napkins and /or Copy Paper. We will hold these till the end of the month.

Counting to 31 very slowly

THE SCENE: Cool but clear morning at the bombshelter

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was integrated into the beatdown
THA-THANG:

Extended cadence count, warm up style of tempo exercises. Two moseys in between, with SSH in cadence at the church parking lot. Each exercise done for 31 reps, one for each year QIC has been alive.

  • Tempo Merkins
  • Tempo Squats
  • Tempo Curls
  • Tempo Rows
  • Tempo lunges (each leg with own count)
  • Tempo heel raises
  • Mosey to church parking lot and SSH IC
  • Tempo leg raises
  • Tempo side lunge
  • Tempo chest press
  • Mosey around fountain and back
  • Tempo Jimmy Hendrix

MARY:
PAX took turns naming off exercises

Hello Dolly

Flutter kicks

LBCs
COUNT-OFF & NAME-O-RAMA
17 including 1 2.0 and 1FNG. Welcome Tiger King

CIRCLE OF TRUST/BOM:
I have always been a competitive person. Some of this is my nature, but some has also been more of a vain attempt to appear more successful. Over the past few months I have been focusing on focusing more on what’s truly important and being a better man, husband, and father. My M told me of a quote a few days ago, paraphrased as such “gratitude is having enough of where you are, even if you are working for more” Work on being grateful while bettering yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am. Be sure to follow Covid guidelines