F3 Knoxville

Tag: Tank

Lighting the Arsenal’s Cannons

THE SCENE: Low/Mid 30’s with some sunshine
F3 WELCOME & DISCLAIMER
This is F3, Stands for Fitness, Fellowship, and Faith
It is a FREE workout
I am not a professional
You are here on your own volition
I have no knowledge of any injuries or your fitness considerations
It is your individual responsibility to be safe and to modify exercises if you need to, we all do it
WARM-O-RAMA:

  • SSH – 15 (IC)
  • LBAC – F/B – 10 (IC)
  • Air Squat – 10 (IC)
  • Merkin – 10 (IC)
  • BBS – 10 (IC)

Active Warm-O-Rama – Ring of Fire:

  • While Pax are still in circle have everyone alternating between plank and Al-Gore. 1 Pax will run to the center of the circle and burnie back. Once they return to the plank position the next Pax member goes. Rinse and repeat until all Pax have run to the center and back.

** Have Pax number off by 1s and 2s. 1s will go with Drifter to the Baseball Field and 2s will go with Moses to the Football Field.

THA-THANG:

Baseball Field: Bleacher Work
5 Minute AMRAP:

  • Step-ups – 10 each leg
  • Incline Merkins – 10 (4ct)
  • Dips – 10 (4ct)
  • Step-ups – 10 each leg
  • Decline Merkins – 10 (4ct)
  • Dips – 10 (4ct)

Mosey to Outfield:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 Seconds
  • BBS – 10 (4ct)

Rinse & repeat until other group is done

Football Field Work

Place cones at 10, 20, 30, and 40 yards. Pax will run to first cone, complete the exercise and run back. Then run to the 2nd cone complete the exercise, run back. 3rd cone exercise, run back. 4th cone exercise, run back. Rinse and repeat.
5 Minute AMRAP

Circuit 1: Legs

  • 1st cone 10 lunges in place
  • 2nd cone 5 burpees
  • 3rd cone 10 squats
  • 4th cone 5 burpees

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 American Hammers (count only one side)
  • 3rd cone 10 Hello Dolly (single count)
  • 4th cone 30 LBC

Suicides on cones 1-4 until 15 minutes is up.

Q2 and Q1 Groups flap jack and repeat circuits.

Merge Groups and mosey to Shovel Flag and present the flag

The shovel flag is one of the classic symbols of F3. No matter where you are within F3 Nation, the Shovel Flag is the one true physical link that connects us all. Just like we leave no man where we find them, the Shovel Flag is portable so that it can be carried forward and shared with others.

This shovel flag represents Respect: respect for country, respect for those who hae served and currently serve to protect our freedoms, and respect for the other AO’s across F3 Nation where similar flags are planted ever week

It represents Hard Work: it bears witness to the blood, sweat, and tears of the men of F3 who gather together at some obscene early hour to get better physically while finding new mental limits. Men getting stronger, fit, and conditioned to handle life’s challenges – most of which are not physical at all – Hard Work

This flag also represents the lives of men being changed. Men are moving from being passive participants in life, to being present. Present in our families, present in our places of work and worship, and present in our communities.

Mosey to SP (Smuggler leading the way carrying the flag)

MARY:

We returned with a little extra time to spare so we decided to push through a few more variations of Merkins!

  • Regular Merkin 10(IC)
  • Wide Merkin 10(IC)
  • Dimond Merkin 5(IC)
  • 6” Crunch 10(IC)
  • Gas Pumps 15(OYO)
  • Ankle Touches 20(IC)
  • LBC for time!

COUNT-OFF & NAME-O-RAMA
48 Pax! Included (2) 2.0s and (1) FNG – Welcome ‘That Guy’
CIRCLE OF TRUST/BOM:

F3 has always been and will always be more than a workout.  We definitely want to push ourselves and each other physically, but we also want to grow relationally and spiritually.  The PAX is unique in many ways, But the one that is most important to remember is that we are not out here to compete against each other, but collaborate together to grow as husbands, fathers, sons, employees, employers, friends, and neighbors.  We are bound together under a high power for a greater purpose. And I pray that this group of men will continue to lead they way in setting the example for others.

MOLESKIN:

ANNOUNCEMENTS:

Don’t stop truckin

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Mosey to Field 2 for some Krakken
cone in center of field. Cones at 4 corners and 2 on each sideline. Do exercise and qty listed at cone then run to center cone and more to next cone. Keep going till you do two laps or Q says stop. Exercises are:
Imperial walkers 3 ct  x25, merkins x40, SSHx50, , dry docks x40, low squats x20, dips on bench x20, wide Merkins x25,  toe touch planks x20
After completing 1st round run around the perimeter of field and then start second round.

Mosey back to the AO to play some memory. Make a match just do the exercise once and run down to the other end of the parking lot. Don’t make a match, do both exercises and run down to the end of the parking lot.

MARY:
Stuff on  the ground
COUNT-OFF & NAME-O-RAMA

6 pax quidditch not tagged

CIRCLE OF TRUST/BOM:
Make a list of how you serve others. Are you happy with it? Is your obituary going to be a few sentences or a few paragraphs?
MOLESKIN:

this week I was asked why we do back blasts. And my answer was so people can see what we did and pretend like they’re going to do it at home if they missed. Or people want to see who was at the work out, or they would like to use it another time, or for no reason at all. I told him I’d like to do backblast because I like to write all kinds of weird stuff like the fact I saw a cat that was the largest cat I’ve ever seen this morning. It was white with black spots. it looked like a friendly cat. If I was a cat I think we would be friends. I often wonder about being a cat myself. What would I look like. Would I have a personality like a cat or would I have a personality like a dog. I think I would like to be a cat with a dogs personality. I think that would be funny. Do you like funny things? I like to laugh. Laughing is good. Ha Ha Ha Ha Ha Ha Ha Ha Ha. Do you like soup? Soup is delicious. I’m just kidding I don’t like soup. I like sandwiches. F3 is fun except for when it’s really hard. Then it’s not so much fun. Sometimes I feel like I’m a bird and I can fly way. Again I am kidding, birds creep me out, I’d much rather be a dragon. I hope you have enjoyed reading this. Adios amigos.

ANNOUNCEMENTS:
Meal train- Butters, Maryville launch

Touching Dwayne and doin laps

THE SCENE: BEAUTIFUL. PERFECT.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some side straddle Hops because it is mandatory at every F3 work out, we did some push-ups we did some Rockettes, and we did some cherry pickers for the old men including me.
THA-THANG:
X marks the spot (for not necessarily pain stations but slightly uncomfortable stations that some people may not find that uncomfortable, but some people might so we’re going to call them not necessarily pain stations.)

at every exit along the loop you do the following exercises adding one quantity at each X. Start with Merkins and do one on first X 2 on second X etc. Total of 10 Xs. at X 5 run up hill to touch Dwayne (The Rock) and back down to continue loop. Change exercise each lap. They are:

  • Merkins
  • Squat jumps
  • Shoulder tap Merkins
  • Lunges per leg
  • Arm raise Merkins

MARY:
We circled up for some plank ring around the Rosie. Doing push-ups each time someone completes a lap. Then we did some leg raises and V ups.
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
I didn’t have anything formally prepared but I wanted to speak to the packs about service. We have a God given gift as men to help others. Often times we don’t look for ways to serve but wait until they’re given to us. I challenge them in to look at Waze this week and try and find opportunities to serve someone else. Whether it be talking to someone that needs help, bringing food to someone, whatever. Just look for opportunities. Then butters shared about a woman he met through his work that needs help With food while she is down with a hip injury.
MOLESKIN:
It has been several weeks since I have been out to the dog pound or any F3 work out for that matter, and before that I was very sporadic. I’ve been dealing with several injuries as well as straight up laziness. I miss the camaraderie and they work out very much. My day was so much better after working out although I am pretty darn sore today. It was also great to see @underhand out there again after a two-year hiatus.
ANNOUNCEMENTS:
Maryville launch announcement,

TIE Fights at the Dog Pound

THE SCENE: 25 and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

10 tie fighters forward and 10 on the other leg backwards

65 SSH
THA-THANG:
Insert information about the workout.

  • mosey to the coupon hold
  • get a coupon and mosey
  • ask the question: “What does TIE stand for in the TIE Fighter?”
    • NO one knew penalty to be paid later
  • Partner up
  • Dora exercises
    • 100 squats
    • 200 curls
    • 300 Blockies – PENALTY
  • when your partner is doing the exercise run up to the start of the trail and run back
  • after everyone if done we walk and fellowship while we head over to the roller rink
  • Dora Exercises
    • 100 curls
    • 200 LBC
    • 300 squats

MARY:
No time

Farming Two Rivers

THE SCENE: 30s and a tad damp
F3 WELCOME & DISCLAIMER✔💪
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Dancing Bear, Temp Squats
THA-THANG:
Farmer Carry CMUs to Two Rivers Church parking lot.

  • Sets of 30-25-20-15-10: Perform 1 set of Alpo, famer carry CMU 50 yards, Perform 1 set of Shoulder Press, farmer carry back to start.  Repeat with last sets at 10.
  • Farmer Carry CMU down the hill to bottom of parking lot. Parking lot is divided up into two square sections, a heavy side and a light side.  Group split into two (one attacking the heavy, one the light).
    • Heavy side: 7 cones with exercises at each – all with CMU, all while farmer carrying CMU to each.  Buy in with 5 Burpee jump overs. Exercises: 10 Thrusters, 10 Merkin Overs, 15 Shoulder Raises, 15 Shoulder Press, 15 Squats, 20 Curls, 20 Tri-cep Extensions
    • Light side: without CMU, Mosey around the section, 5 Burpees at start and every turn (4 corners total).
  • Groups repeated each side twice

MARY:
Flutters, LBCs, Box Cutters, Hello Dollies

COUNT-OFF & NAME-O-RAMA
11 Strong

CIRCLE OF TRUST/BOM:
Discussed January and the notoriously high rate of suicides this time of year.  Pay attention to those around you and be someone who is willing to be “in the fire” with a brother who is struggling.

Deuteronomy 30:19-20 “I call Heaven and earth to witness against you today, that I have set before you life and death, the blessing and the curse. Therefore, choose life, that you may live, you and your descendants; to love the Lord your God. To obey His voice, and to cling to Him; for he is your life, and the length of your days;

MOLESKIN:
Doubtfire showed up to Coffeeteria, but not the beatdown.

ANNOUNCEMENTS:
Blood Drive 1-29, Asylum CSAUP 1-30