F3 Knoxville

Tag: Toto

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

Pair up in groups of 3

THE SCENE: Clear, cool, the kind of weather that makes you not think about it.  Oh, and that full moon! Wow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 burpees OYO
  • SSH IC x26
  • 4 burpees OYO
  • Outhouse run, Bernie back
  • Remove sweatshirt (solo exercise by La-Z-Boy)
  • 6 burpees OYO
  • Merk-jacks IC x15
  • 8 burpees OYO
  • White Boy Breakdance IC x10 (Plank, lift left arm and walk legs to Crab, right arm up back to Plank, reverse)
  • 10 burpees OYO
  • Tempo Squat IC x20
  • LBAC IC x20 Fwd x20 Bwd

I think we’re warmed up… Mosey to the hockey rink

THA-THANG (Part 1):
Pair up in groups of 2

  • 69 Merkins (I’m not allowed to explain this one) x10 each
  • Over the wall, to the grass, back over the wall
  • 1 man BBS x30, other Plank, high-5 each rep. Switch.
  • Over the wall, to the grass, back over the wall
  • Helping Hand (PAX sit facing one another, grab right hands, stand together) x10 each hand
  • Over the wall… Mosey to the Party Rock pile

THA-THANG (Part 2):
Pair up in groups of 3. Each group gets 2x hand-size rocks, 1x CMU size. 2 lines facing one another across parking lot. One line has CMU size, other line has hand size. Each line does exercise until relieved by third member of pair. 2 trips through this list:

CMU size line:

  • Squrl ( simultaneous Squat and Curl)
  • Forward raise
  • Hip Thrust
  • RowMo (CMU at chest, bow at waist, perform row, return to standing)

Hand size line:

  • Man-Makers
  • Lateral shoulder raise
  • Wax On/Wax Off
  • Raise the Roof

MARY:
Only a couple minutes left for Mary: Row Row Row Your Boat. Sing the song while doing American Hammers in Boat position. Switch to Canoe, keep paddling, sing the song again.  R&R like 3 times or so.
COUNT-OFF & NAME-O-RAMA
18 PAX showed up for work today, welcome to FNG Quaker!
CIRCLE OF TRUST/BOM:
Sunday’s message has stuck in my mind this week.  The topic was faith and putting trust in God for both the big things like salvation and the little things that bring us anxiety or worry.  The phrase that hung in my mind was “practicing” trust.  If we are not intentional about where we place that trust on a day-to-day basis, our natural tendency is to trust ourselves or something that we can see.  We get together in the mornings to stress ourselves physically, training our bodies to respond to the demand.  Spiritually, it’s only through intentional practice of continually turning things over to God that we can train our stress response to do the same.  Search your heart for any areas where your trust is placed elsewhere, and surrender those to Him.
MOLESKIN:
Good shoulder content today… The DP Pax may be a little too uptight for the breakdancing.  Or maybe they just need more practice!.
ANNOUNCEMENTS:
Lunch today at Hardin Valley Brown Bag (11:30).

Truckin’ to the Pound (first annual) 10/28.  Starts 6AM at the Truck Stop!

F3 Knoxville 2nd anniversary 11/4 at Anchor Park

Y’all must have forgot about CMUs!

One comment

THE SCENE: We are too blessed to have weather like this! Perfect!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSHs
20 merkins
10 SSHs
Cherry Pickers x5
Curls, presses, tris x10

THA-THANG:

YALL MUST HAVE FORGOT ABOUT CMUs!

Mosey to the “Boat” w/CMU:
CMU curls, presses & merkins x20
Mosey to steps w/CMU pressing x5 at each light pole.
At steps CMU curls, press, merkin X20
Leave CMU and run up steps and path to top, return
(Run it twice if needed to catch 6)
Mosey with CMU to Matterhorn:
CMU curl, press and merkins x20

W/o CMU, Sprint to light pole, 10 merkins, sprint to top of Matterhorn 10 merkins and Wagon Wheel back down to six and back up.

Mosey to Pavalon and partner up
50 reps each
Pull ups and Dips
Partner 1 does AMRAP pull-ups while Partner 2 does AMRAP Dips
Switch when necessary till you reach 50 of each

Sprint to top of Matterhorn 10 merkins and mosey down.
Pick up CMU do presses till 6 catches and then mosey to AO.

MARY:
Ring of Fire
Flutter kicks, marge simpsons, boat, canoe, etc while someone runs around.

COUNT-OFF & NAME-O-RAMA
PAX of 20, 2 FNGs (RainFly and Doubledown)
CIRCLE OF TRUST/BOM:
I shared with the PAX a story of an elderly woman that I met at the hospital who was looking for her car. As I was showing her where to go find it, we started talking and she shared with me that her husband was just recently put on hospice care. I asked her more about her family and she said she had none.  she had no kids and they had just moved to the area from Florida expecting to retire here. They do not have any friends in the area and she will be alone. I walked with her for a considerable amount of time to her car.  She asked if I was married and with my answer she said make sure I hug my wife when I get home. She asked for a hug when we got to her car and I obliged her as well as asking her name so I may pray for her. I told the story not to say that I’m special For doing this, as I was just showing her where her car was, but to point out there are lots of people going through things that are difficult and we should keep an eye out for those folks. Get to know people better, reach out to people  we know but not well, and reach out to complete strangers even. Ask if you can pray for people when they share with you. Be open with your faith. The last thing she said to me when she was at her car  was, I think God put you in my path today, thank you.
MOLESKIN:
We had to hard-working FNG’s today, the whole PAX worked hard and got the job done together. It was good to see everyone doing the wagon wheel for the six. No one complained  about the extra running with a CMU to bring up or brothers.
ANNOUNCEMENTS:
Mayberry reminded everyone of the trucking to the pound event and Toto mentioned to anyone that hasn’t Qed can reach out to another PAX member to help with a Co-Q.

Peace of Cake

THE SCENE: 50 degrees and clear sky.  Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up mosey to McDonalds followed by some SSH, Cherry Pickers, Burpees, LBC’s, Some of this and that, and CDD’s.
THA-THANG:
Headed up Heart Attack Hill!  Stopped 2/3 the way up for a breather and some CDD’s. Finished out the ascent.  Took in the view and some much needed oxygen.  Headed back down.  Explored steps behind shops a few times, moseyed back to campus.  Hit the railing and tables for a few inverted rows and step-ups/dips.  Had time for more mosey; circled the physical plant building and headed back to Start.

COUNT-OFF & NAME-O-RAMA
Bartman and Toto
CIRCLE OF TRUST/BOM:
Peace is an inheritance from God.  It is not worldly.  It is not something we create or need to search for.  It has already been given to us; we just need to choose to accept it.  Philippians 4: 6-7  Don’t worry about anything; instead, pray about everything.  Tell God what you need, and thank him for all he has done.  Then you will experience God’s peace, which exceeds anything we can understand.  His peace will guard your hearts and minds as you live in Christ Jesus.
MOLESKIN:
Just the two of us this morning, but the F3 spirit was with us.  Racked up 2.6 miles and enjoyed the inaugural 300 FT ascent up Heart Attack Hill.  Great fellowship.

Burpee Attack

THE SCENE: 61 degrees and PERFECT

F3 WELCOME & DISCLAIMER

WARM-O-RAMA

SSH X20

Baby arm circles x20

Mosey around the parking lot

SSH burpees x5

Karate kid burpees x 5

Plank jack burpees x5

Inch worm burpees x5

LBC burpees x5 (5 LBCs in between)

THA-THANG:

Mosey to soccer field

Diamond burpee x5 (5 diamond merks inbetween)

Donkey kick burpee x5

Superman burpee x5 (5 sec hold)

Rocketts burpee x5 (touch each toe 5 times)

 

Mosey to the dugout stands

Decline burpee x5

Ratchet squat burpee x5

Box jump burpee x5

Fence cling “30” count

Fence sit “30” count

Balls to the wall “30” count w/ 4 merkins

 

Bear crawl up hill and mosey to Turf field #1

Candlestick burpee x5

Domo burpee x5

Long jump burpee x5

(Run 10 yards and jump as far as you can, do burpee)

 

Competition 2 teams of 10;

Two men bear crawl to midline while team high knees with them. Switch every 50 yards until all have crawled.

Then burpees x5

Roll burpees x10 across the field

 

Competition same teams:

All members Bernie sanders to midline, sprint back, Bernie sanders to other goalline then sprint back (2 burpees on the way)

All do burpee x5

 

Ring o burpees:

Circle up. While pax member runs around outside we hold al gore and then do burpee on return. Burpee count 20

MARY:

Reps of 5 three count inbetween

Flutter burpees x5

(122 burpees total + -)

CIRCLE OF TRUST:

Doing more than what’s required.

One of the things that my wife and her father has taught me is to do things better than needed. It use to drive me crazy that they would be so intense on perfection and doing things exactly right or better than what was asked of them. My thought process was just get it done, get it done right, but just get it done and do it quick.

She has taught me to take my time at things when I can and really look at details and how it can be done the best way not just “done”.

Challenge: the next thing you are tasked to do, do it one to two steps better.

BOM

ANNOUNCEMENTS:
October 6, Trail run with Moses

October 28, Truckin to the Pound

November 4, 2year anniversary of F3 Knoxville