F3 Knoxville

Tag: Tin Man

Puppies need their sleep too

THE SCENE: 33 degrees and clear
F3 WELCOME & DISCLAIMER

yep, Mr Rogers did that
WARM-O-RAMA:
MR Rogers got us going with

Ssh x 20 ic

dancing bear merkins x 10

tennessee rocking chair
THA-THANG:
Our Q was a no show so we all stepped up a led the workout . Mr Rogers did the warmup, I did the thang and snorkel finished us off

  • We did a count down with removing the bottom exercise after completing all exercises , after completion of all exercises, we ran to the end of the parking lot and back . We did the following ;
  • 11 cmu rows, 10 burpees, 9 sundial big boy sit ups, 8 hand release werkins, 7 bench squats, 6 pull ups / rows , 5 Bulgarian split squats , 4 mtn climber 4ct, 3 clock merkin revolutions (12 merkins), 2 jump squats, one me spectacular
  • We got in about 4-5 rounds
  • snorkel took over for a full round of captain thors,

MARY:
Fins led us in , what it seemed , never ending box cutters and snorkel finished off with 10 body builders and 1.5 minutes of LBC
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Snorkel talked about giving thanks and just enjoying thanksgiving wit our loved ones
MOLESKIN:
The best plan is to have a back plan to the 1st plan. Pup missed his Q this morning. Good thing ? Not for him but it turned out great for us because it brought us closer together as a pax  . I had a back up workout on my phone but EVERYONE came together and we got in a decent workout. More importantly, I think it brought our pax together, knowing that we have each others backs and ALL were willing to lead when their name was called. It was kind of fun to spread the leadership role of a Q around the pax. We all worked hard , stayed together and got better together today. It was a true community effort. That’s what F3 is about right? The mission:

mission to plant, grow and serve small workout groups for the invigoration of male community leadership

happy thanksgiving BRO Hams!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

99 problems plus one

THE SCENE: 40s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
One Rep of each exercise

Star jack, merkin, squat, bbs, cmu curl , cmu press
THA-THANG:
99 Problems

  • Perform 99 reps of each exercise. After completion of exercise, run a lap before starting the next . Exercises were
  • Star jacks, merkins, squats, big boy sit ups, cmu curls , cmu presses.
  • If you finished early , Lunge half way down the grinder , jog to end , 10 HR merkins , 15 rows, Jog back , rinse and repeat till everyone is done

MARY:
Hello dolly x 12 ic
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Give thanks of course but if your in a leadership role, give thanks to the men and women that work for you. Yes, they do what they are supposed to but you can still give thanks and appreciate their efforts even if it’s part of their job. Giving thanks can go a long way if you just recognize and thank the efforts of your employee or anyone for that matter MOLESKIN:
We  have 99 problems but don’t let giving thanks be one of them . Give thanks this week but through out the year
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Body builders anyone ?

THE SCENE: Drizzle my nizzle and 42
F3 WELCOME & DISCLAIMER

WARM UP

BURPS BETWEEN EACH EXERCISE , starting w one burp then 2 up to 5 then back down

SSHx20

squats x20

imperial walkers x20

imperial squat walkers x 20

Dry docks

mtn climbers

cmu triceps

cmu curls

 

 

THA-THANG:
Deck of cards

  • Hearts =bodybuilders
  • Diamond =flutters
  • Spades = cmu overhead squats
  • Clubs = cmu swings
  • Face cards 10 reps ic
  • lower cards do the number given
  • jokers, run a lap for each one

MARY:
Nunya
COUNT-OFF & NAME-O-RAMA
6 hims
CIRCLE OF TRUST/BOM:
Go to your dark place and see how you react or better yet reflect. Find an event that pushes you to those places. It’s therapudic to say the least .  Not saying to go to your dark place or isolate your self all the time but going to dark place can have a positive outcome. Spending brief moments alone in peace and quite can do wonders as well….go camping by yourself and reflect !
MOLESKIN:
Something about doing physical events that seem extreme to me is scary. I love diving into those black holes and seeing where it leads me. Doing the Heavy over a month ago, I went to my dark place several times but found ways to push through and be positive. The 5o mile Star course I did this last weekend, not so much any dark moments but it did push me more than I thought it would and enjoyed the suffering , if that makes sense !

Go find another event that sounds on the verge of impossible and make it possible

Looking forward to the next black hole!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Gaunlet

THE SCENE: Mid 40’s and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 hillbillies
Jog
5 burpees
Jog
5 merkins
Jog
5 calf raise squats
THA-THANG:
Mosey to the grassy area at back of the park.
(Gauntlet run is 5 staggered cones across field 30 yds apart with 5 burpees, 10 merkins, 15 calf raise squats at each cone)
Run the gauntlet, sprint back
Scissors x 25
Run the gauntlet, sprint back
Iron boys x 25
Run the gauntlet, sprint back
Captain Thor 5:20
Repeat
MARY:
Broga:
Warrior 1
Warrior 2
Reverse warrior
COUNT-OFF & NAME-O-RAMA
8 Men survived the gauntlet including Drifter with a 20lb weight vest!
CIRCLE OF TRUST/BOM:
Rules to teach your son

1. Never shake a man’s hand sitting down.
2. Don’t enter a pool by the stairs.
3. The man at the BBQ Grill is the closest thing to a king.
4. In a negotiation, never make the first offer.
5. Request the late check-out.
6. When entrusted with a secret, keep it.
7. Hold your heroes to a higher standard.
8. Return a borrowed car with a full tank of gas.
9. Play with passion or don’t play at all…
10. When shaking hands, grip firmly and look them in the eye.
11. Don’t let a wishbone grow where a backbone should be.
12. If you need music on the beach, you’re missing the point.
13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
14. You marry the girl, you marry her family.
15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
16. Experience the serenity of traveling alone.
17. Never be afraid to ask out the best looking girl in the room.
18. Never turn down a breath mint.
19. A sport coat is worth 1000 words.
20. Try writing your own eulogy. Never stop revising.
21. Thank a veteran. Then make it up to him.
22. Eat lunch with the new kid.
23. After writing an angry email, read it carefully. Then delete it.
24. Ask your mom to play. She won’t let you win.
25. Manners maketh the man.
26. Give credit. Take the blame.
27. Stand up to Bullies. Protect those bullied.
28. Write down your dreams.
29. Take time to snuggle your pets, they love you so much and are always happy to see you.
30. Be confident and humble at the same time.
31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
32. In all things, give glory to God!
I’m sorry I can’t remember where this came from so I can’t give proper credit.
MOLESKIN:
ANNOUNCEMENTS:
Help with Habitat this Saturday after the beatdown. Tear down and rebuild of a deck.

Moses & The 10 Commandments

THE SCENE: 30’s
F3 WELCOME & DISCLAIMER

  • Warm-O-Rama
    • SSH – x10 (IC)
    • Tempo Squats – x10 (IC)
    • Hillbilly Walkers – x10 (IC)
    • SSH – x10 (IC)
    • Windmills – x10 (IC)
    • Merkins – x10 (IC)
    • BBS – x10 (IC)
    • SSH – x10 (IC)
  • The Thang
  • Mosey Around Greenway
    • 1st Stop (There is Only 1 God)
      • Tennessee Rocking Chairs – x10 (IC)
      • Intentional Thinkers – x10 (IC)
      • Inch Work Merkins – x10 (OYO)
    • 2nd Stop (You Shall Not Make Idols)
      • Froggie Hops – x10 (IC)
      • Bobby Hurley – x10 (OYO)
      • Smurf Jacks – x10 (IC)
    • 3rd Stop (You Shall Not Take The Name of the Lord your God in vain)
      • Burpees – x10 (IC)
      • Absolution – x10 (IC)
      • Body Builders – x10 (IC)
    • 4th Stop (Remember The Sabbath Day to Keep it Holy)
      • Rest – x10 (seconds)
      • Forward Leaning Rest Position – x30 (seconds)
      • Stargazers – x10 (seconds)
    • 5th Stop (Honor Your Father and Mother)
      • Booyah Merkin – x10 (battle buddy)
      • Crowd Pleaser – 1:1 Merkin : Groiner to 5:5 and back down (OYO)
    • 6th Stop (You Shall Not Murder)
      • Ladder Jacks – 2 of each: SSH, Seal, Smurf, plank, bow and back up for 1rep – x5 (IC)
    • 7th Stop (You Shall Not Commit Adultery)
      • Edward Scissor Legs (Hello Dollys) whatever your comfortable with – x10 (IC)
      • Pickle Pounders – x10 (IC)
      • Monkey Humpers – x10 (IC)
    • 8th Stop (You Shall Not Steal)
      • Tug a War w/Battle Rope!
    • 9th Stop (You Shall Not Lie)
      • 2 min max push-ups
    • 10th Stop (You Shall Not Desire to Possess Anything That Belongs to Another Person)
      • Sprints – x10 (down and back = 1…we got 2 in before time!)

COUNT-OFF & NAME-O-RAMA
5 pax in total
CIRCLE OF TRUST/BOM:
The word was mixed in with the beatdown. Focused on the 10th commandment in the BOM and how social media makes it easy for one to wish they had something someone else has.  That picture on social media is a moment in time that has others wishing they could be there, or have a life more like the person who posted it.  Don’t fall into that trap.
MOLESKIN:
Seeing how far the pax have come in a years time is a true blessing.  So many of our pax have lost weight, gained new friends, and have strengthen their relationship with God.
ANNOUNCEMENTS:
Habitat of Humanity opportunity this coming weekend.  I have yet to get the final details and will try to finalize this plan early this week.