F3 Knoxville

Tag: Wall Ball

OFFICERS EAT LAST

THE SCENE: 50s and foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC F/B, OHCs, Temp Sq, TN Rock’n Chair
THA-THANG:
Mosey to Light Poles on East side of campus.  Lunge to each pole and perform 5 reps of The World’s Greatest Merkin. 10 poles in all.

Mosey to Large Parking Lot and Battle Buddy up.

One partner runs across Parking lot and back while other does ab exercise.  When runner returns, he rescue drags partner 10 yards to next parking lane. Rinse, Switch, and Repeat – making our way across the lot.

Perform 4 Cool Down short distance runs in parking lot (50%)

Mosey back to Shovel Flag.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
26 Strong – with 2 FNGs (Curveball and Butcher)


CIRCLE OF TRUST/BOM:
When US Marines eat together, the Officers and Senior Leaders eat last and often serve their subordinates food before they finally get to eat (if there is enough food left).  This is a symbol and demo of their servant leadership philosophy.  What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? When you sit down with your family to eat, are you the first to order or fill your plate? Or do you take care of your wife and children first? When entering a restaurant with coworkers, are you rushing to get in the order line? Or are you holding the door so others can go? Leadership sometimes can be a simple act – you don’t need words.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Food drive!

Billy Matterhorn VQ

THE SCENE:  Dark and Rainy
F3 WELCOME & DISCLAIMER: Not a professional. First timer.
WARM-O-RAMA: Learned how to count with SSHs IC and did some Cherry Pickers IC for good measure.
THA-THANG:
Mosey to the base of the Matterhorn.  10 burpees. Pointed out stop line for the run.  Mosey to Pavillion for Billy Madison Self-Study. Run from Pavillion to the base of Matterhorn and back.  On return to the Pavillion, perform first exercise, then keep adding exercises with each subsequent lap.

  1. Burpees x 10
  2. American Hammer x 10
  3. Merkins x 10
  4. Box Cutter x 10
  5. Flutter Kicks x 10
  6. Star jacks x 10
  7. Plank jacks x 10
  8. Carolina Dry Docks x 10
  9. Big Boy Crunches x 10
  10. Diamond Merkins x 10

Mosey back to Dog Pound.

MARY:
More Merkins and some planks

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Carry one another’s burdens.
MOLESKIN:
Prayers for those struggling with addiction.
ANNOUNCEMENTS:
Brolympics coming up

Doubtfire almost went swimming

THE SCENE: Perfect gloomy morning. 53 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The obligatory SSH, cherry pickers, some burpees and a little of this and that
THA-THANG:
Mosey around the park a little. And stopped at the upper lot for some DORAs. Partner up for totals of 50 burpees, 200 Merkins, 300 squats. Partner runs down lot and around island (100yrds +-) while partner 2 does exercises.

After that we hit the parking lot lines for some suicides. Each time you got back to start you did 1 burpee. Total of 15 lines (I think)

then mosey around some doing some Mary Lou Rettons on the concrete snake ramp up and down.

Mosey to splash pad or 7s with dips and decline Merkins. Mosey back to AO stopping for 10 pull-ups.

MARY:
box Cutters x25, some yoga leg and arm raise stuff and 10 more Merkins
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 are better than 1. Work with your brother to help further God’s kingdom. Psalm 133
MOLESKIN:
Doubtfire dodged a bullet this morning. His back was hurting him and he put out a last-minute post at 4:33 AM asking for coverage. None of us saw the message until after we got started. We were all discussing what we would do to him at the equalizer for missing a Q. We landed on jumping in the water. Fortunately for him he got in the text before. Get better soon Doubtfire!

On another note there was a gentleman there at the flagpole with all kinds of stuff laid out, lights incense rugs etc. He was very friendly, and we invited him to join us next Wednesday.

ANNOUNCEMENTS:
Cross bar is in need of a job. He’s an industrial engineer but it impressive background. Maybe looking for something in construction as well. Prayers for him to find something quickly.

Go figure

THE SCENE: 46, little fog perfect gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Overhead claps

Windmill

Imperial walkers

Butt kickers

Mosey to MRSA field
THA-THANG:
Divide into 2 teams.

Start at end line.  1 man does inchworm merkins while rest of team runs to far end line and complete 10 merkins,  10 BBS, 10 squats together. then run back relieve the inch worming guy.  Switch and repeat until inch worming 200 yards.  Do the exercises at each end line.

Figure 8’s

Run a figure 8 around the field.  At each corner do 10 reps.  Do same exercise at each corner.   Switch exercise each lap.

  • Burpees
  • Merkins
  • BBS
  • CDD
  • Monkey jumpers

Mosey to playground

5 rounds of

10 squats,  10 toes to bar, 10 Bobby Hurley

Mosey to AO
MARY:
Superman’s

Boat canoe

Freddy mercury

Flutter kicks 4
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics

Q school at the dog pound

TacoTuesday

THE SCENE: Sweater weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 5

THA-THANG:
I lost a bet to Mayberry and the wager was a $5 box from Taco Bell. So I thought it would be fun to work off those calories as a PAX. After extensive research on how many calories we really burn during exercise – it’s not that many. So we had to partner up to burn those total calories. A $5 box includes two Tacos and a Cheddar Cheese Chalupa.

  • 1st Taco – 170 calories
  • Dora 1, 2, 3 across the short side of the hockey rink
  • Toasted Cheddar Chalupa – 450 calories
  • 20 Burpees – run a lap around the track
  • Rinse and Repeat x3
  • 2nd Taco – Tabata Taco
  • 20 second Air Squat
  • 10 second rest
  • 45 second CMU Swing
  • 10 second rest
  • 20 second Merlin
  • 10 second rest
  • 45 second Thrusters
  • Rinse and repeat x 3
  • While listening to Kenny’s Greatest Hits!

* Workout did not include optional soda.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
15 HIMs incl. 1 FNG
CIRCLE OF TRUST/BOM:
Today we read some excerpts from the Q Source about our choice to take the Daily Red Pill and commit to being a Pro! Then asked ourselves – what would it look like if I were completely sold out for F3?

DRP (Q1.1)

MOLESKIN:

I had to bust out my Jocko voice to get the men moving, apparently I was struggling with giving good direction today. Wagon Wheel brought the FNG “ExciteBike”, Aladdin said he was invigorated and nobody wanted to eat Tacos today… It is strange that we had a Taco Bell themed workout and Swirlie was nowhere to be seen. Hope he’s okay.

ANNOUNCEMENTS:
Brolympics II – order a shirt if you want one

Prayers for families and friends going through struggles and illnesses.