F3 Knoxville

Tag: T-Pimp

Thanksgiving 2019 at the Big Ball

THE SCENE: Clear and Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, and Baby Arm Circles
THA-THANG:

  • Mosey to the Amplitheater for 11’s – Box jumps and pull-ups
  • Stopped on the bridge on the way to the church for 25 Big Boy Sit-ups
  • At the church we played a little round robin with coupons.  Curls, Over-head presses and squats rotating to a different coupon each round.
  • Moseyed over to the new field area for some 4 corners with lunges mixed in.  Corners were LBC’s, squats, flutter kicks, and merkins
  • Mosey back to AO where Misfire demonstrated and lead 5 reps of the new Army standard merkin.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Be thankful and remember the benefits of the Lord.  His forgiveness, healing, redemption, love and mercy.  No matter what we are going through God offers us everything we need if we look to Him and rely on Him.
MOLESKIN:
Praying for people traveling for the holidays and Wilsons friend who was injured from a fall.
ANNOUNCEMENTS:

3rd F event coming up Saturday Dec. 7th at the Truck Stop.

Earn The Bird

THE SCENE: 30 degrees and yeah it was cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 15
  • Cockroach Merlin OYO x 10

THA-THANG:
Battle Buddy up and Mosey to the Track. While one PAX runs the loop the other PAX member performs the circuit. AMRAP

  • Caterpillar Tapout Merkins x 5
  • Lungey Squat x 10
  • Jane Fonda’s x 15
  • Heel Tap Merkins (2 CT) x 20
  • American Hammers (4 CT) x 25

MARY:

  • Flutter Kicks IC x 50
  • LBC’s IC x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thanksgiving is great time to bring to the forefront what we’re thankful for. I believe this PAX does a great job of that week in and week out. Today I’m thankful for this PAX. You men have really helped bear my burdens and I’m thankful to be a part of this group.
MOLESKIN:
WaxJob, again, decided to show up shirtless. And never complained. Split Jack’s were renamed Jane Fonda’s by Ribbed. The PAX were treated to Jocko’s psychological warfare and other classic workout tunes. Plus we had a couple of travelers T-Pimp, Choir Boy and Spam made the journey out this morning. Also Mayberry said he would be back for seconds. #EarnTheBird
ANNOUNCEMENTS:

Moses’s Beer Mile Warmup : )

THE SCENE: 70 an perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mostly Stretching:
SSH
Little of This, Little of That
Some of These, Some of Those
Cherry Pickers
Tempo Squats
1/2 Mile Loop with Warm Up Movements

THA-THANG:
6 Stations Made Up Mostly of Foot-Work / Speed Drills. 4 Minutes of Work with 1 Minute to Rotate and Recover.

  • Station 1
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2
    • Box and 1 Speed Cut Drill
  • Station 3
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish
  • Station 4
    • 1 Leg Squat Jumps From Cone to Cone (Stabilization Drill)
  • Station 5
    • Resistance Sprint to First Cone, Release and Sprint Through Finish
  • Stations 6
    • Core Station (Roll the Dice For Workout Movement)
      • 1 = 10 Iron Boys
      • 2 = 20 BBS
      • 3 = 30 Ankle Wiggles
      • 4 = 40 Flutter Kicks
      • 5 = 10 Count Rest
      • 6 = 1 Minute Plank

All Members Made it Through Circuit 1 Time; Then We did the First 3 Stations Again, but with a Twist!

  • Station 1 (Stay the Same)
    • 5 Burpee Jump Overs
    • 10 Bench Press(4×4 w/CMU on each side)
    • 15 Swing Groiner
  • Station 2 (Done in a Crab Walk!)
    • Box and 1 Speed Cut Drill
  • Station 3 (Done in a Bear Crawl / Crawl Bear!)
    • Sprint to cone at 45 Degree, Burnnie Back, Jog Straight, Sprint to Finish

MARY:
Ring of Fire! Member of the pax ran around circle and pushed down other pax legs
Boat / Canoe Called out by Q
30 Sec Cashout LBC

COUNT-OFF & NAME-O-RAMA
9 Pax including 1 FNG….Bomb Shelter had an FNG all 3 Workout Dates!  #Amazing!
CIRCLE OF TRUST/BOM:
Built off @Ma’am BOM From Thursday.  F3 being more than a workout but a group of men you can count on.  People that care about you and are there for you in times of need.  I spoke about Foundations.  Without a strong foundation anything you build on top will crumble.  F3 is my foundation, for fitness, fellowship and faith.  F3 is my rock I build off.  Challenged all the pax to look into their foundation, and test the strength of it, question it and look for ways to reinforce it further!
MOLESKIN:
Blessed to have such a strong group of men to spend time with at least 3 times a week!
ANNOUNCEMENTS:
Beer Mile Event, GoRuck Practice Event “Moses’s Mile” Friday the 29th starting at 9pm.

This seemed easier in my head

THE SCENE: Clear skies and mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Cherry Pickers x 10
  • LBC Forwards x 15
  • LBC Backwards x 15
  • Tempo Squats x 10

THA-THANG:
Mosey over to Rainchecks car to get him then mosey over to The Educator for some Sevens

  • At  bottom  Merkins
  • At top Bobby Hurleys

Mosey to the football field for a circuit

  • At goal line: Burpees x 5
  • Bear crawl to the 20
  • At 20: Dry Docks x 10
  • Broad Jump to 40
  • At 40: Merkins x 15
  • Bear crawl to opposite 40
  • At opposite 40: Jump Squats x 20
  • Broad jump to opposite 20
  • At Opposite 20: BBS x 25
  • Bear Crawl to opposite goal line
  • At opposite goal line: Mountain Climbers x 30
  • Bernie back to first goal line
  • Rinse and repeat for time

Mosey back to Church parking lot for Thunderstuck

  • AL Gore while the song plays
  • Everytime Thunder is said do a burpee
  • Everytime Thunderstruck is said do a tuck jump
  • Everytime Q says Thunder or Thunderstruck do that associated move

MARY:
Lead by Wax Job

  • LBC 4ct IC x 20
  • Gas Pump 4ct IC x 15
  • Pickle Pounders 4ct x 15
  • Monkey Humpers 4ct x 20
  • 2 rounds of Row your Boat
  • Side Crunch 4ct each side x 15
  • Ring Of Fire Leg Lifts
  • Side Plank Raise each side x 10
  • Cash Out Flutter Kicks
    COUNT-OFF & NAME-O-RAMA
    12 PAX
    CIRCLE OF TRUST/BOM:
    Starting F3 I was the stereotypical Sad Clown, I had hit a rut in life and was in desperate need of a way out. I had been asked to come to an Knoxville AO but I used the excuse that it was to far and to early. Once I was told the AO in Alcoa was opening up I really had no excuse anymore so I figured I should try. I was very worried about where I was physically and not being able to keep up or accepted into the group. While I was right about not being able to keep up completely this great group of guys that formed here never left me behind and always pushed me to do the best I could do. I can’t imagine doing this with any better of a group of guys. I appreciate each and every one of you and look forward to continue getting better together.
    MOLESKIN:ANNOUNCEMENTS:
    Hardship Hill coming up in a little over a month. If you haven’t joined a team yet then I encourage you to, should be a great time