F3 Knoxville

Tag: T-bone

Passing of the Torch

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH for Pax coming in Hot! 40ish in cadence
Mosey to Football field, randomly stopping to acquire more reps of miscellaneous things for the 6 along the way.

THA-THANG:
Pax will work down and back on the football field doing the reps and exercises shown. Then, once pax have completed down and back Q calls out 10’s and 30’s for the pax to work down and back, then 20’s and 40’s.

Football Field:

  • Endzone = (5) Burpees
  • 10 = Merkins
  • 20 = WW2
  • 30 = Shoulder Taps
  • 40 = Ankle Touches
  • 50 = Line Jumps
  • 40 = Flutter Kicks
  • 30 = Monkey Humpers
  • 20 = Peter Parkers
  • 10 = Jump Squats
  • Endzone = 5 Burpees

Mary:
No Time!

COUNT-OFF & NAME-O-RAMA
18 Pax!
CIRCLE OF TRUST/BOM:
I struggled and battled with clearing my mind and coming up with the words to say ahead of time.  I went and spent some time at the football field and the AO the night before, to soak in the atmosphere and listen to God. I prayed over the field where we would work out and I prayed at the AO. Ultimately I asked God to provide me with the words that needed to be spoken and I believe He did so.

I sum it up like this:

Drifter,

  • Put the pax before yourself
  • Lead from the front, laying out the next 43 feet ahead of the pax
    • In reference to building a leadership road 43 feet ahead of the people driving on it. The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
  • Pax, you are all freed to lead. F3 promotes male leadership. This is not Drifter’s AO. It is yours, and he speaks for it.
  • Drifter, motivate and empower your pax. Lead from the front and always be ready to jump into the trenches with them.

MOLESKIN:

ANNOUNCEMENTS:
F3 Knoxville CSAUP Saturday Morning!
F3 Alcoa Rucking Beer Tour Saturday Evening!

Substitute teaching while Taco is on quarantine

THE SCENE: Chilly-ish but dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My 2.0 “Lumberjack” led most the warm-up

-10 SSH

-15 LBC’s

-15 Squats with CMU’s outstretched
THA-THANG:
Today the Bomb Shelter needed a substitute teacher as our own Taco (an MCS spanish teacher) was on close-contact quarantine. We decided to honor the work of our teachers in this odd time by visiting The Educator.

-Mosey to The Educator with CMU for 11’s. Blockies at the bottom, 4ct Iron Mike’s at the top.

-Inch worm Merkin your first time up the educator, Bernie a few trips up in the middle (a Snorkel request)

-Mosey back to AO, blockies while we wait for the 6 to catch up (a Peach request)

-Lesson for the day, be careful what you ask for with your MumbleChatter =)

MARY:
-Chest press

-Flutter kicks

-Chest press and flutter kicks at the same time

-Tempo merkins and WW2’s

COUNT-OFF & NAME-O-RAMA
scout, scoutmaster, peach, pinnochio, snorkel, hammy, ky, t-bone,veep, napster, nair, espy, double tap, drifter, lumberjack
CIRCLE OF TRUST/BOM:
Read the weekly F3 email, the Judge’s word on consistency this week was awesome!
MOLESKIN:
Pray for KY’s ministry oppourtunity and those dealing with COVID
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Santa Came Early

THE SCENE: Mid 20s, 🥶 .
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo squat IC x 10

little baby arm circles forward/ reverse IC x10
THA-THANG:
Gift giving day for the PAX. 5 gifts were scattered about Sandy Springs and the Grinder each containing exercise for the HIM who opened the gift or for a member of the PAX. PAX could only give a gift once and receive a gift once.

1. Completed a game of HANGMAN. PAX performed side straddle hops while guessing. If guesses wrong, performed 5 burpees. ESPY guessed ADVENT correctly: Drifter given gift of 60 box jumps while rest of PAX held plank.

word in box: HOPE

2. PAX lined up at end of grinder and bear crawled length. First place Napster opened gift and gave Nair 20 burpees while PAX performed push ups.

word in box: PEACE

3. PAX Indian ran to Mt Crumpet. Leader in front was Taco at Crumpet who gave Hellbender 40 thrusters with CMU that happened to be lying at top while PAX performed monkey humpers.

word in box: JOY

4. Indian ran back to Grinder when someone noticed a bonus package on side of trail. Nair opened and gave everyone the gift of 50 big boys. Al gore to wait for PAX once done.

5. Returned to Grinder and circled up at far end. Jingle Bells played while everyone performed 10 repetitions of an exercise of their choice and passed it to the next person. The person exercising when music stopped got to open last gift. Postpone enjoyed 10 pull ups, 10 merkins, 10 dry docks all to himself while PAX flutter kicked.

word in box: LOVE

6. One more round of jingle bells performed but no gift given at end. Crowd favorite exercise seemed to be body builders. Honorable mentions were little baby crunch, merkins, squats, burpees, and squat jumps.

MARY:
13 minute of abdominals as I totally overestimated length of time it would take to open gifts.

hold iron cross overhead claps IC, iron cross with little baby arm circles IC, high plank to low plank, Alabama but kickers IC, Peter parkers IC, Freddie mercuries IC, shoulder taps IC, box cutters IC.

passed protractor around circle with each member of PAX calling degree and group holding for 5 seconds. (ESPY called 1 degree)

Bear crawl to crawl bear merkin IC

Cash out with LBCs
COUNT-OFF & NAME-O-RAMA
16 with no FNGs, 2 2.0s
CIRCLE OF TRUST/BOM:
It’s the season of Advent, or the ‘not yet’ season leading up to the birth of Christ. Focus on preparing our mind and hearts for coming of Christ into this world. Don’t get so distracted by the day of Christmas, stay in the moment and prepare yourself. The workout today was based on the Advent wreath: Hope, peace, joy, love.
MOLESKIN:
Singing oh Lord, keep me in the moment
Help me live with my eyes wide open
‘Cause I don’t wanna miss what you have for me
(I don’t wanna miss, I don’t wanna miss)
Singing oh Lord, show me what matters
Throw away what I’m chasing after
‘Cause I don’t wanna miss what you have for me
ANNOUNCEMENTS:

Gloomy Monday

THE SCENE
60 and foggy

Welcome & Disclaimer

 

THE THANG
COP
SSH x25 (IC)
Tempo Squats x15 (IC)
Dive Bombers x15 (IC)
Line up on curb
Run to far curb and back
Diagonal Lunges x12(IC)
Run to far curb and back
BAC Fwd x10 (IC)
BAC Bkwd x10 (IC)
Run to far curb and back

Mosey to the hill near the parking lot and pair up with a Battle Buddy of similar fitness level.

 

Lt. Dan’s Revenge
Start at base of hill.  Perform 1 Lt. Dan (2 squat, 4 lunges), run the hill.  At the top do 5 merkins.
Rinse and repeat adding 1 Lt. Dan each time then back down (i.e. 2/4, 4/8, 6/12, 8/16, 10/20).

Mosey to parking lot on the other side of the playground.

 

Pyramid of Pain
Each man will complete the following:

  • Complete exercise 1 then run around the parking lot
  • Complete exercise 1 and 2 then run to the top of the hill. Continue until you get to 6 exercises
  • Upon completion of all 6 exercises continue but take one exercise off each round starting with 1 (then 2, 3 and so on).

Exercises (x15 of each):

  1. Narrow Squats
  2. Diamond Merkins
  3. 4ct Flutter Kicks
  4. Tuck Jumps
  5. Dry Docks
  6. 4ct Freddy Mercury

Mosey back to SP

 

MARY
American Hammers – x20 (IC)
4ct Side Crunches x10 each side (IC)
Box Cutters – x20 (IC)

 

COT
Number off and Name-O-Rama – 33 PAX including 1 FNG – Sunshine

 

BOM
Everything we did this morning is nothing complicated or fancy.  Each man could do what we did alone with no problem…the question is would you?  The second F, Fellowship, is what empowers the first F (Fitness).  Our strength is drawn from each other.  Seeking to be the leaders we want to be in our families and community is hard work.  Each day we have to get up and recommit.  Doing it alone is a recipe for failure, but together we can make a little progress each day.

Bottom line – Make sure you are locking shields with other men seeking the same goals you are seeking.  Don’t try and go it alone!  You aren’t meant to do it alone.  Growth is a team sport.

 

 

Submitted by Cap’n Crunch

Alcoa goes BOOM!

THE SCENE
65 and clear

WELCOME & DISCLAIMER

TA THANG
COP

  • SSH x25 IC
  • Imperial Walkers x15 IC
  • Little Arm Circles x10 each Forward and Back IC
  • High Knees x20 IC
  • Squat x15 IC
  • Merkins x10 IC

Mosey to hill on the other side of the building.

Jacob’s Ladder
Run up hill, do 1 burpee, run down.  Repeat adding 1 burpee until you get to 7

Count off 1’s and 2’s, divide into two groups (if you have a large group).
1’s mosey to covered area with Proton, 2’s stay with Cap’n Crunch and mosey to the field.

Bench Work

  • 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 basketball area:

  • Suicides – 30 seconds
  • LBC – 20 (4ct)
  • Suicides – 30 seconds
  • LBC – 20 (4ct)

Rinse & repeat until other group is done.

Field Work
Place cones at 10, 20, 30, and 40 yards 5 minute AMRAP

Circuit 1: Legs

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

Circuit 2: Abs

  • 1st cone 10 BBS
  • 2nd cone 10 Russian twist (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 where Shovel Flag and present the flag

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

Mary

  • Russian Twist x20 IC
  • Flutter Kicks x30 IC
  • Captain Thors IC – Woodshack led
  • Boat / Canoe on Q

COT
Number Off & Name-O-Rama (34 PAX, 10 FNGs)

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, one being 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.

MOLESKIN
Alcoa will never be the same.  The PAX came hungry, focused and ready for to push hard and get better…together!  The Bomb Shelter is a incredible AO that will be keeping the HIMs of Alcoa/Maryville busy for a long time.  It was a honor to lead and be a part of this PAX.  I have a feeling we are going to see some good things from these men.

Submitted by Cap’n Crunch