F3 Knoxville

Tag: Tank

Two Krakkens but they were half Krakken’s so I guess that equals one Krakken

THE SCENE: The gloomy fog was thick this morning on the drive in but the sunshine of the PAX’s attitude made it all go away
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Mosey to the bottom of Matterhorn for the half Krakken. It’s completely different than a Krakken, but kind of the same?
LBCs x50, merkins x30, 4ct SSHx50, dry docks x40

Do one set of exercise and run up to the backbone and do 10 pull-ups and run back to go to the next exercise.

when we get bored with it, mosey to the steps below Dwayne Johnson.
Do toe tap squats x20, Burpees x15, curb dips x20 toe touch Merkins x20
after completing each exercise run up to Dwayne Johnson and back.
On the mosey we will took a burpee break of 5 burpees. We did an Indian run back to the AO. We got back a little sooner than I thought so we ended up doing some side shuffles, high knees, and Bernie Sanders to finish off the time.

MARY:
We got back in time to do a little better flutter kicks, LBC’s and side crunches.
COUNT-OFF & NAME-O-RAMA
12 including one FNG (Superfly)
CIRCLE OF TRUST/BOM: Today I talked about the importance of the second F. Fellowship. I went over a brief brief history of why F3 was created. The fellowship part of our group is very important. As we get older we lose friends that we grew up with and find ourselves more and more isolated. It’s very important to connect with other men moving in the same direction… Forward. Learn from each other, laugh with each other, and become better men with each other. I encouraged everyone to step outside of just the work out and connect with lunches, gatherings, other activities with F3 brothers. It’s through those that we really glue those are much needed relationships together.

MOLESKIN:
Tweet-E and I reminisced and shared with the packs are encounter with the motorcycle couple down at the Pavalon. I’ll leave it at that
ANNOUNCEMENTS:
Hardship Hill, lunches

The grass is not greener

THE SCENE: Perfect weather at the Equilizer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
In honor of Bartman, who has to work mornings, I give you the Drapen Kracken.
Giant oval with exercises listed at the 8 cones. Do the exercise and qty and then run a lap around the circle (extended to Stonehenge) then moving on to next exercise. The exercises are;

  • 30 Merkins
  • 30 dry docks
  • 10 burpees
  • 10 curls,10 tris, 10 squat and press w/CMU
  • 3 round-the clock Merkins
  • 20 squat jumps
  • 15 Superman’s and 15 cobra Kais  Merkins
  • Bear crawl to center and back

about 3/4 of the way done we stopped for some sprints to break up the breathing pattern and then went back to work. Eventually stopping for everyone to do 3 round the clock Merkins and 10 burpees. Add on a few more sprints then mosey back to the AO by way of the Snake to use our tax dollar investment…

MARY:
Snitch led us in some flutters and we added on some side crunches and LBCs.
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
The grass is not always greener on the other side. The phrase actually originated over 2000 years ago as a poetic proverb by Publius Ovidius Naso, better known as Ovid, regarding agriculture and the harvest always looking more fruitful in another man’s field. With social media today. It’s very easy to look into other lives and think they have everything together. That their lives are perfect and ours is crap. Nothing could be further from the truth. I talked about how I literally thought my neighbors grass was greener and prettier than my lawn. But it wasn’t until I walked over to talk to him that I could see all the imperfections and bare spots in his yard once standing in it. Looking back at my yard from his, I noticed mine didn’t look that bad from his angle. In fact it looks better than his yard. So, the point of all this is that we should not look at others and try and base our lives on them. But we should look to God for guidance and try to better ourselves every day.
MOLESKIN:
It was great being back at the equalizer today. I missed the crew there very much. Last night I had a pretty good wreck on my mountain bike and it was pretty tough for me to get going this morning. Once getting in the groove and seeing everyone working hard my injuries loosened up and didn’t bother me as bad.
ANNOUNCEMENTS:
Hardship Hill, Wesley House

Raw-ish

THE SCENE: 68 and cool still humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry Pickers

10 merkins

THA-THANG:
Get a coupon mosey to the outhouse. Tabata workout four sets with 50 seconds on and 10 seconds

  • curls
  • Freddy Mercury
  • Hernia
  • OHP
  • Box Jumps
  • No hand get-ups
  • Wall squats
  • LBC with CMU
  • Merkins
  • Squat Thrust

MARY:
None

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

Dead frog and a huge worm

THE SCENE: Rain held off to just a drizzlie mist. Quite nice actually. The Circus maximus was nice and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff

THA-THANG:

if it ain’t broke…don’t fix it. So I’m rehashing my workouts from this week. Laziness…I think not.
Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  10 cones down one side of the Circus Maximus. Run a lap around the lot after completing all cones and go back to where you left off doing same exercise adding up again back to start.  switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or Al Gores.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders

apparently the circus maximus is bigger than I thought. We only got through three exercises this time around. Mosey back to the AO for some ab work

MARY:
Freddy mercury‘s, side crunches, LBCs
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:

“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I missed coming out to the asylum. Great park, great guys, and I love the circus Maximus service. Great mumble chatter this morning as well. Need to come back more often. Don’t have a whole Lotta time for random comments so I’ll leave it at this. Don’t let this be your definition.

Tomorrow: A mythical land where 99% of human productivity, motivation and achievements are stored.

ANNOUNCEMENTS:
Hardship Hill , Wesley House snacks

 

Something different but kind of the same

THE SCENE: Raining lightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders
  • Lunges with side shuffle

mosey back to start, divide into teams of 2. 1 member walks item to end of grinder while 1 member does exercise while waiting on him. Once it arrives, switch up. Switch to different item after both have carried.
exercises are: Big log: dealers choice Merkins , small log: speed skaters, HEAVY CMU: step ups, light CMU: LBCs

MARY: No time for her

COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I was expecting an absolute downpour this morning, but gladly took just a steady light rain. It was actually kind of refreshing kind of like doing a Nestea plunge into a pool while holding an ice tea. I always enjoy coming out to the bomb shelter, guys here are solid hard-working dudes. Did you know that The Hall of Fame Pittsburgh Steeler Lynn Swann was born in Alcoa. Although he moved to California to grow up, we can still claim him as a Alcoan. I have been a lifelong Steelers fan my entire life, but really haven’t watched much football in the last 6 years. Don’t care for the product anymore. What I do care for is a nice pizza pie. I’ve had pizza every day this week. Am I getting sick of it?….no. That and Mexican food I can eat pretty much every day. Although my bowels would disagree with me. Speaking of, as I mentioned to Woodshack this morning, I had the urge to go mid work out. I don’t think that’s ever happened to me. Thank God it subsided. My son came out to F3 and got named backsplash because he could not get it to subside. Don’t think he cares for that nickname too much. Well I’ve got to get going and get ready to have some breakfast with my father-in-law. He is a great guy and I’m happy to have him in my life. Everyone have a great day and I hope you enjoyed the work out and back blast. If so post a gorilla 🦍 emoji on the slack post, you will be a part of the very Exclusive I read tanks back blast club. Late

ANNOUNCEMENTS:
Hardship Hill