F3 Knoxville

Tag: Third Base

Fireworks in Springbrook

THE SCENE: It was fine. Not too terribly hot, but still thick enough air to get the sweat flowing pretty steady.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 8, 20 Merkins, 8 Cherry Pickers, 8 Piano Keys, 20 Squats

THA-THANG:
In true Alcoa style, we ripped off Maryville’s fireworks. This time it was more metaphorical.

Starting at the pavilion, do these three exercise with 11 reps:

  • Bench Walks
  • Derkins
  • Box Jumps

Then head out to a station, do the work there, and return to repeat the first three exercises before going to the next station. The stations are:

  • Jog to troll bridge and sprint back
  • Jog to bottom of the path hill and lunge back up to the blue library box at the fork in the trail
  • Bear Crawl to the pull-up bars, 11 pull-ups, jog back
  • Jog to Waxjob hill and Bernie it 11 times (this sucked by the way)

MARY:
Some heals to heaven, body builders, crunches, leg touches, flutter kicks

COUNT-OFF & NAME-O-RAMA
7 PAX and a Webelo sighting

CIRCLE OF TRUST/BOM:
It took me a bit of rambling to get there, but the main point came out pretty good at the end and it was this:

Other people worked hard and sacrificed to earn your freedom. It’s not a guarantee, so we need to find ways to invest time in earning that freedom for those who come after us. Freedom is to be enjoyed, but like all good things, it has to be stewarded and maintained.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Convergence on the 2nd! Breakfast at Drifters on the 9th. Beer Mile at Moses’s on the 16th.

Karate Kid Part II

THE SCENE: Nice humid morning in TN
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side strech

Lunges, Add Front Kick, Add double lunge and double front

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strec

THA-THANG:

shuffle around cones

jab cross and front kick

jump front kick

do combo down line of cones

Do combo 3 times in middle then go to 1 of 4 cones

Cone 1: 10 burpee jump front kicks

cone 2: 10 squat front kicks

cone 3: 10 chuck Norris merkins

cone 4: 10 squat crescent kicks

partner strech

MARY:
5 side Crunches each side

15 flutter kicks

LBCs

15 hello dollys
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/BOI

We’ve been telling our instuctors at the school that additude is more important at the beginning than any thing else. The same is true with everything in life
MOLESKIN:
Always fun to share Martial Arts with the PAX
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Christmas in…June?

THE SCENE: Cooler than it had been
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 rep demonstrations of the beatdown.
THA-THANG:
12 days of Christmas style workout. Started with exercise 1, then 2 and 1, then 3,2,1, etc. done on the greenway, stations at light posts

  • 1 burpee by the tree on top of Mt Crumpet
  • 2 kraken burpees
  • 3 diamond merkins
  • 4 BBS
  • 5 jump squats
  • 6 iron mikes
  • 7 flutter kicks
  • 8 monkey humpers
  • 9 WWII sit ups
  • 10 Peter Parker push-up
  • 11 X factors
  • 12 body builders

MARY:
Pax roulette
COUNT-OFF & NAME-O-RAMA
Welcome 010 and Lassie posting down range
CIRCLE OF TRUST/BOM:
Failure is the opportunity to start again more intelligently
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout next weekend. Beer mule July 16 at Moses’s

Carry the Fire

THE SCENE: Humid, No Breeze, Beautiful Sunrise
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side-Straddle Hops – 15 in cadence
  • Temp Squats – 10 in cadence
  • Arm circles – 10 in cadence

THA-THANG:
“Carry the fire”

AMRAP MINI MURPH

  • 10 pull-ups
  • 15 merkins
  • 20 squats
  • Run Apex Loop
  • 1 CMU was “the fire” – CMU could not touch the ground and had to keep moving. Once it made a loop, another man had to carry it

MARY:

  • Timed planks
  • LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

  • Carry the fire – reference to the book, “The Road” by Cormac McCarthy
  • Read John 1:4,5
  • Read Matthew 5:14-16
  • Through discouragement, doubt, anger and fear in this world, we have the opportunity to continue to carry the fire. We hold the fire in the darkest places. We carry it for out family. We carry it for our brothers. The darkness cannot overcome it.

MOLESKIN:
ANNOUNCEMENTS:

Tenzies

THE SCENE: Warm about 70 degrees. Pollen is everywhere.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, 10 odd count merkins, 5 Cherry Pickers

THA-THANG:
Do 10 of each exercise at each cone along the big loop.

  • Inch worms
  • Smurf jacks
  • One arm up planks
  • diamond mericans
  • 10 sec one legged stands
  • Run to top of hill at restaurant
  • Burpees
  • Squats
  • Reg mericans
  • squat jumps
  • wide mericans
  • bobby hurleys
  • iron mikes
  • shoulder tap mericans
  • lunges

Flutter kicks x 30 till 6 joins then Mosey to AO
MARY:
Ring of fire-leg lifts x3
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Talked about example of doing a mud race with my wife and being too self centered and wanting to run it and do it fast. My wife is not in the shape I’m in and really struggled. I got irritated and she could sense it and along with the fact we got there late and she hates the shape that she is in, ended up having a small panic attack. It litterly took that for my dumb ass to figure out that the day was not about me running a race but about spending time with my wife and the mother of my children.

so…..when you spend time with your family, BE THERE for them mentally as well.
MOLESKIN:
Good chatter this morning and some new guys are adding some good energy to the PAX
ANNOUNCEMENTS:
Hardship Hill, prayers for Tanks wife