F3 Knoxville

Tag: Tin Man

Pinocchio’s Mama Kraken

THE SCENE: In the 50’s and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x 20
Cherry Pickers x5
Bodybuilders x5
Side Tri Rise x5 each side

THA-THANG:
A normal kraken but spread across a quarter mile loop. There are 8 cones with a different exercise at each one. After finishing that exercise, run around the loop, past the last exercise you did, and go to the next cone. Complete until Q calls time.

    • Crawl Bear up Mt. Crumpet
    • 80 Merkins
    • 80 Squats
    • 25 Bodybuilders
    • 50 BBS
    • 60 Lunges total
    • 80 Side Tri Rises total
    • 60 4 count Flutter Kicks

MARY:
Boxcutters x15
Hello Dolly x15
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
9 hims today, Smokey and Sandman are not on the website.
CIRCLE OF TRUST/BOM:
“Habits are formed by the repetition of particular acts. They are strengthened by an increase in the number of repeated acts. Habits are also weakened or broken, and contrary habits are formed by the repetition of contrary acts” – Mortimer J. Adler.

I have been working on creating habits for myself, but it has been difficult. I have started focusing not only on what I need to do, but what habit is already in place that is stopping me from implementing my new habit. Seeing what I am actually doing instead of what I should be doing has helped me to form better habits.

MOLESKIN:

ANNOUNCEMENTS:

Honeymoon Is Over

THE SCENE: Cool, breezy. Just pleasant all around.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey round the fountain to Crumpet

THA-THANG:
Deck O Cards at Mt. Crumpet

1-6 Suicides, face cards 15, ace 20, jokers 25 pickle pounder.

♥️ Burpees

♦️ Merkins

♠️ Squat

♣️ BBS

MARY:
Superman/banana for a couple minutes
COUNT-OFF & NAME-O-RAMA
9 HIMs including Smoky and Sandman
CIRCLE OF TRUST/BOM:
Talked about pushing through temporary discomfort to make improvement.

MOLESKIN:

Thank you, Moses, for showing us proper pickle pounder form 😆
ANNOUNCEMENTS:

Eat better than that

THE SCENE: Quite pleasant, actually. Clear, cool and not too humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC (last 10 or so slooow)
Cherry Pickers x5 IC
Cossack Squat x14 IC
Hindurkins x10 IC
Hand Release Merkins x10 OYO
Failure to Launch x7 IC
Asphalt Kissers x10 IC

THA-THANG:
Start out on the grinder.
Half the PAX hold Peter Parker (up position) while the other half run to the other end. Drop to 6″ while they run back.
Swap places and repeat.
Swap again, this time with other leg
And once more to round it out.

Blacksnake lap around the park

10x Tempo Squats IC upon return, then mosey to Waxjob hill

Buddy up.
Groucho walk down the hill
10 burpees each
Wheelbarrow back up.
20 Squat Jacks for the front man, 20 merkins for the back
Repeat, swapping places for the wheelbarrow.

Repeat above, mosey instead of Groucho, partner drag instead of wheelbarrow, and BBS/Monkey Humpers at the top

Back to the grinder for a miniature Let’s Make a Deal
6 cards with reps, 6 exercises. Flip top card of each. Can swap to next card (reps, exercise, or both), but if flipped you can’t go back to the first.
Ended up doing:
40 Star Jacks
30 4-ct Monkey Humpers
50 Dry Docks
25 LBCs
15 Mtn Climbers
35 Squats

We have time left on the clock! 7s: Hand Release Derkins and Pullups

MARY:
30 Flutter Kicks IC
15 Side Crunches IC
10 left-right-middle crunches IC
2 rounds of Row your Boat
20 box Cutters IC
Peter Parkers

COUNT-OFF & NAME-O-RAMA
8 strong… Not bad for fall break
CIRCLE OF TRUST/BOM:
I just installed some cabinets in my basement. I ordered online from Home Depot, and when they came in I started having second thoughts. They looked pretty flimsy, and wobbled pretty bad. However, once I screwed the six units together, they became much more solid. Then, after I anchored them to the wall studs and put a countertop on them, they were rock solid. As a PAX, we support one another, and strenghten one another as we lock shields. But our ultimate support comes from the anchor in Christ.
MOLESKIN:
I didn’t eat well or hydrate last night, and I really felt it this morning. By the end of the beatdown I could barely mosey across the grinder. Not a good feeling! Nutrition and Hydration!
ANNOUNCEMENTS:
F3 Brolympics in November, 3rd F in December!

Home Run Hill

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
10 IC Merkins
10 Little Baby Arm Circles (10 each way)
Warm up jog to Elementary School Follow The Leader Style (Butt kicks, high knees, Side Shuffle, karaoke, Bernie Sanders)
THA-THANG:
Counting up to 10, start with 1 rep of:

  • Hand release merkins, run down hill
  • Iron Mike to Squat, run to pull-up bars
  • Pull-up, run to swings
  • In Cadence legs in swing while planking, run back to start
  • Rinse and repeat with 2 reps, 3, reps, etc.

Run to Wax Job hill for 11s

Side crunch on the top, side lunge on the bottom, Bear Crawl down, Bernie up

MARY:
Flutter Kick, Banana/Plank
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:
Matthew 6:25-34 , take a note of where you’re starting from. Start from seeking the kingdom and trusting God. You don’t have to do all the stuff you’re worried about to earn favor. Do it because you are already in His kingdom.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bottle Up and Explode

Ooo THE SCENE: Not too bad out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
High knees
OH claps
Windmills
THA-THANG:
Mosey w/ CMUs to the Educator.
Under construction so we audibled to the field across the street.
Suicide the cones then run the loop back in between rounds.
5 rounds of 20 reps each.
Derkins
Thrusters
BBS w/ CMU
Curls
Tris
MARY:
CMU up flutters x 20
COUNT-OFF & NAME-O-RAMA
13 brothers
CIRCLE OF TRUST/BOM:
Asking for help is ok. Emotionally as men we may bottle up our feeling because if we ask for help we think there is something wrong with us. Just like we need help from our brothers out here to get better physically we need to rely on our brothers and significant people in our lives to get better emotionally.
MOLESKIN:
ANNOUNCEMENTS: