F3 Knoxville

Tag: Veep

Leg Destroyer

THE SCENE: could not have asked for better weather. like 70 sunny and clear skys. the gloom was very inviting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – IC- 10
  • Cherry pickers- IC- 10
  • Imperial Walkers- IC- 10
  • Copper Head Squats- IC- 10
  • Copper Head Merkins- IC- 10

THA-THANG:

  • Burpee Indian Run from AO to Elementary school, pax at the fron ran with a 25lb plate overhead. We took the long way to the school towards the pool and than all the way around the school to the backside playground at bottom of the hill.
  • School Hill Ladder- 15 to 1
  • Start at Monkey Bars
    • Pull ups/ body rows
    • Mountain Jacks at base of hill ( 2ct mountain climber + 2 ct plank jack)
    • Bernie up hill between station 2 and 3
    • Iron Explosion at top of hill ( 2ct Bonnie Blair + Squat Jump)

A few brave pax took this on with a ruck or weighted vest. Men of F3 Blount County just bring it on another level!

MARY:
On the mosey back to the AO the pax stopped at each stop sign, we went back the direct route from the school.

  • 20 leg lifts
  • 20 LBC’s

Rep Sleepy hurt his foot during so Q and him started back early. Did some LBC’s and Leg Raises at the AO till the rest of the pax got back. One more set of LBC’s for time much to the dismay of the pax.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’m coming up on my one year wedding anniversary. I have been divorced at a young age so i have really leaned into my marriage and am trying to be a better husband every day. Looked into the Q Source for some wisdom on marriage. Couple of great quotes:

The Key to the meaning of life ” Enjoy life with your wife, whom you love” King Solomon

There is no 50 yrd line in your marriage, meeting your M halfway is not good enough. A HIM must drive the ball the full length of the field, regardless if your M ever breaks the huddle.

The HIM knows if he fails at his M, nothing else he does matters.
MOLESKIN:

Great to have Brown Shorts out from F3 Greenville SC
ANNOUNCEMENTS:
HH coming up, we need all PAX to help get the obstacles up and ready for both AO’s. The Arsenal will also need some support in building its new obstacle.

MIWOD

THE SCENE: just the slightest hint of fall in the air.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Merkings

Some planks with arm circles. Some light stretching.
THA-THANG:
Massive Inchworm of Death (MIWOD)

Line up in plank. Bear crawl to the front of the line.

Hold table top. Crab walk to the front of the line.

Hold squat. Inchworm to front of the line.

Stop for PT. Then Rinse and repeat.

PT consisted of:

  • 20 squats in cadence (so really 40)
  • 20 lunges, or 20 beast merkins, or 20 merkins
  • 20 sit ups, or 20 flutter kicks, or 10 leg lifts and hold 6 inches

A short run at the end before heading back for Mary.

MARY:
Thunderstruck came on the playlist on our way back, so we caught the tail end of that. Mountain climbers throughout and merkins on every “thunder”. 20 box cutters. 25 superman swims. LBC cash out.
COUNT-OFF & NAME-O-RAMA
8 PAX today!
CIRCLE OF TRUST/BOM:
Resilience. Just learned about creepy AI that is learning how to exploit weaknesses in human decision making. To me this means we need to have some resolve on the things that matter and be resistant. We just learned we can do this physically. But we also need to do this mentally and emotionally too. Just know that you can make it, and you have brothers right there with you all along the way.
MOLESKIN:

ANNOUNCEMENTS:
Hardship hill coordinating obstacles. Discussions started on potentially migrating some slack channels one direction or another.

2.0 Workout

THE SCENE: Nice day, hot but clear sky’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap around the park and to the Oval Office.
THA-THANG:
Dad’s and 2.0 lined up at the goal line.

Cones on the 50, 40, 30, 20, 10.

Dads and 2.0 moved in the following methods to the corresponding cone, starting at the 50. Once at the cone they completed 10 SSH and 10 Standing lunges (SC) . team than ran back to start

  • 50- Run
  • 40- Leap frog
  • 30-fireman carry
  • 20-wheelbarrow
  • 10-bear crawl

If team finished they could repeat or do extra credit. SSH and Lunges are replaced with burpees- number matched first number of yard line- ( 100 was 10)

  • 100- Run- (10 burpees)
  • 90- Side shuffle (9) – most teams completed this round  before time
  • 80- Run ( 8)
  • 70 – Bunny Hop ( 7)
  • 60- Run ( 6)

MARY:
Kick ball Marry- pax kicks the kick ball and the rest of the PAX runs to get it. first pax to get the ball calls out a core exercise. We let the 2.0’s be the ones to go get the ball and be the ones to kick it. Lots of BBS, LBC’s, Planks and Merkins
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its ok to be an individual. Don’t feel like you have to do exactly what everyone else does. Be proud of who you are as a young person.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Something different but kind of the same

THE SCENE: Raining lightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders
  • Lunges with side shuffle

mosey back to start, divide into teams of 2. 1 member walks item to end of grinder while 1 member does exercise while waiting on him. Once it arrives, switch up. Switch to different item after both have carried.
exercises are: Big log: dealers choice Merkins , small log: speed skaters, HEAVY CMU: step ups, light CMU: LBCs

MARY: No time for her

COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I was expecting an absolute downpour this morning, but gladly took just a steady light rain. It was actually kind of refreshing kind of like doing a Nestea plunge into a pool while holding an ice tea. I always enjoy coming out to the bomb shelter, guys here are solid hard-working dudes. Did you know that The Hall of Fame Pittsburgh Steeler Lynn Swann was born in Alcoa. Although he moved to California to grow up, we can still claim him as a Alcoan. I have been a lifelong Steelers fan my entire life, but really haven’t watched much football in the last 6 years. Don’t care for the product anymore. What I do care for is a nice pizza pie. I’ve had pizza every day this week. Am I getting sick of it?….no. That and Mexican food I can eat pretty much every day. Although my bowels would disagree with me. Speaking of, as I mentioned to Woodshack this morning, I had the urge to go mid work out. I don’t think that’s ever happened to me. Thank God it subsided. My son came out to F3 and got named backsplash because he could not get it to subside. Don’t think he cares for that nickname too much. Well I’ve got to get going and get ready to have some breakfast with my father-in-law. He is a great guy and I’m happy to have him in my life. Everyone have a great day and I hope you enjoyed the work out and back blast. If so post a gorilla 🦍 emoji on the slack post, you will be a part of the very Exclusive I read tanks back blast club. Late

ANNOUNCEMENTS:
Hardship Hill

40th Birthday Bash

THE SCENE: Low 70s and plenty of humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; LBAC x10

THA-THANG:
Thang 1: Indian run a large loop carrying Dwayne, stopped 3 different times to do exercises: 40 Big Boy Sit Ups, 40 Squats, 40 Merkins

Thang 2: Do Blockees x10 in the middle of the grinder than go to one of four points to do exercise at the station x40; come back to middle and do Blockees before each station. Overhead carry CMU between stations. The four stations were:

  • CMU Curls
  • Goblet Squats
  • CMU Thrusters
  • Grave Diggers

MARY:
Flutter Kicks x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
9 HIMs this morning including FNG Hot Squat

CIRCLE OF TRUST/BOM:
“So Moses said to Joshua, ‘Choose for us men, and go out and fight with Amalek. Tomorrow I will stand on the top of the hill with the staff of God in my hand.’ So Joshua did as Moses told him, and fought with Amalek, while Moses, Aaron, and Hur went up to the top of the hill. Whenever Moses held up his hand, Israel prevailed, and whenever he lowered his hand, Amalek prevailed. But Moses’ hands grew weary, so they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands, one on one side, and the other on the other side. So his hands were steady until the going down of the sun. And Joshua overwhelmed Amalek and his people with the sword.” Exodus 17:9-13

Moses is considered one of the greatest men of faith in the Bible but even he needed help. In the next chapter he gets advice from his father-in-law about leading the Israelites to keep him from being worn out. He was judging all the disputes people were having and it was more than he could bear alone. He ends up appointing other men to help with the task while still being the primary leader. Who do we have around us to hold up our arms when they start to fall? Even the strongest man needs other men around him to help him. If you are not in close relationship with two or three other men that have free reign on your life, that can call you out when your wheels get in the ditch, than seek those relationships. It won’t be easy, because it is not natural to most of us to be open with others, but it is worth the effort.

MOLESKIN:
Pray for those being impacted by COVID and the hurricane hitting the gulf coast. Pray for Avocado as he will be deployed the second week of September.

ANNOUNCEMENTS:
IronPAX week 0 starts this week, not too late to sign up. Challenge yourself to do the hard thing.