F3 Knoxville

Tag: Tweet-E

Burning those leftovers

THE SCENE: 34 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching

Mosey to the backbone hill with 10 burpees on the way
THA-THANG:
Starting at bottom of the hill

15 x merkins.

run to the top of the hill 15 x CDC

Run to Backbone  3 x pull up 5 x knee up

run back to the bottom. Rinse and repeat till the time is called

MARY:
@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.

CIRCLE OF TRUST/BOM:
Giving Tuesday. Make sure to give to your favorite charity!
MOLESKIN:
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill.  It will never get easier but you will become better. Embrace the suck. AYE!!!
ANNOUNCEMENTS:
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!

Distance matters and mumble chatters with Airtaps

THE SCENE: 70 hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the boat dock with lunges and a fellowship mosey
THA-THANG:
partner up, 4 stations a little farther apart than normal. each station has three exercises and you have to complete all three before you move on to the next. When you get to the top of the ladder go back down.

  • Mountain Clumbers
  • Pickle Pounders
  • Monkey humpers

 

  • Burpees
  • Iron Mikes
  • Welsh Dragons

 

  • CCD
  • Hand Release Merkins
  • Shoulder taps

 

  • V-Ups
  • Air Taps
  • BBs

MARY:
WW1 Sit ups  and hello dolly’s

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Flag handoff Thursday

Wait a Minute… This is Basically Just a Run!

THE SCENE: Lower humidity is a God-send

F3 WELCOME & DISCLAIMER Check it off the list. 

WARM-O-RAMA:

Typical Blindside warm-up: 

SSH IC x25 | LBAC IC x10 each way | Little of this, little of that | Cherry Pickers IC x5 

THA-THANG:

1st “Stop:” 7s 

  • Box jumps at BathHouse 
  • BBS at Trailhead

2nd “Stop:” 11s

  • Lunges at BathHouse 
  • Dips at the first pole after the start of the guardrail 

3rd “Stop:” Lightpole Suicides 

  • Round 1: Squats
    • 1 Squat, run to 1st lightpole
    • 2 Squat, run to 2nd lightpole
      • Repeat to 5th lightpole
  • Round 2: Merkins 

Fellowship Mosey back to the AO

MARY:

Just a little SWB “Stretching with Blindside”

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

You do hard things. YOU chose to get out of the fartsack this morning and put in hard work. You chose the difficult path today. 

Something has happened to men. It has caused a dormancy & that is why F3 was born. Invigorate male community leadership. Instead of focusing on the 1st F all the time at F3, instead of just focusing on the sweat, it’s the other things that really matter. We are all men who are equal under the eyes of God. Not just us here this morning, but ALL men. It is not for us to decide which man is better, or which man is the strongest, or which man is the fastest, or even which man is allowed here or not. In F3, we leave no man behind and we leave no man where we found him.

We need to forge these bonds & make our community stronger. So I ask you, “How do you want to leave your legacy? How do you want to live beyond yourself?” 

Great leaders influence people after they are gone. Get into a Shield Lock, get those daily disciplines in, no matter what they are. DON’T FAIL! 

It’s why we are here. It takes a heart of change. Love has EVERYTHING to do with leadership. You may not often lead workouts (and you should do it more), but by being here, you are a leader… a leader in your household, a leader in your workplace, and a leader in your community, OUR community. 

In everyman beats the heart of a lion and once he has been picked up & scraped off, his heart is going to drive him to help and lead others. The man you help today will be the man who helps you in the future. 

What will your legacy be? 

ANNOUNCEMENTS:

F3Knoxville Family Picnic this Sunday, Sept. 11th, sign up link on Slack

9/11 Memorial climbs are available (Asylum at 10:00 am(?) and Farragut High at 6:00 AM) 

Shovelflag Handover at the DogPound on Thursday, September 22nd

Brolympics Nov. 5th at the Asylum AO, 0645 start time

If It Weren’t For the Humidity, It Might Just Be Pleasant

THE SCENE: Quote from the Gloom… “If it weren’t for the humidity, it might just be pleasant.”

F3 WELCOME & DISCLAIMER Done ok-ish

WARM-O-RAMA:

25 SSH IC | 10 Grady Corns IC | 5 Cherry Pickers IC

THA-THANG:

Mosey to Bottom of Dwayne’s Mountain. Partner up, one partner completes an exercise, and the other runs up the hill and does 1 Burpee at Dwayne. Repeat for all listed exercises. 

  • Merkins
  • BBS 
  • Imperial Squat Walkers
  • Carolina Dry Docks 
  • Flutter Kicks 
  • Jump Squats
  • Mountain Climbers
  • Freddie Mercury
  • Monkey Humpers 
  • Jingle Balls

Fellowship Mosey™ to the BathHouse and AMRAP 10 Incline Merkins, 10 Box Jumps, 10 Decline Merkins for 5 mins until time is called

MARY:

There just wasn’t enough time 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

Being a “Good Man” is something you do, not something you are.

ANNOUNCEMENTS:

IPC will be done on Mondays at the Equalizer during that horrific time

 

Birthday Q

THE SCENE: Warm, yet cool morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching with SSH mixed in.
THA-THANG:

36 of Everythang with a lap around the island every time

Merkins, Wide Merkins, Close Merkins, Dry Docks, Lunges, Side Lunges, Squats, Superman, Skaters, Flamingos, Calf Raises and LBC’s

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its been almost 5 months since I’ve been able to really join you men.  Something has been missing in my life and its been F3 this whole time. Glad to be back in the gloom with all of you.
ANNOUNCEMENTS:
Don’t forget the convergence on July 2nd. Please sign up if you are attending. Also, Earmuffs is going to be a grandpa. Blindside is working on the Dr. thing and pray for Sarah.