F3 Knoxville

Tag: Waxjob

Just Another AO-Q

THE SCENE: Weather could not be better for a AO-Q Handoff
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: Some motivators got us started and we finished with DogPound cherry pickers. The men were then given a challenge to not drop the football with Blindside’s name on it…and they could not hang on to it for too long. Burpees was the punishment.
THA-THANG:
Mosey to the base of the stairs then a MudPuppy special. 25 of six different exercises with a lap around the island in between each one. Merkins, Squats, LBC’s, CDD’s, SSH and Lunges.

Google then took over as Q. Brought us up past the Rock for some planks and then to the backbone. Split into two at the backbone and did a lil pull up action and some Bernies to the top with Merkins and Squats. Finished with 7’s up the baby hill – burpees and BBS.

MARY:
Flutters and stuff.
COUNT-OFF & NAME-O-RAMA
21 in attendance
CIRCLE OF TRUST/BOM:
Don’t wait for a reason to show up in the gloom. By then its too late.

ANNOUNCEMENTS:
2nd F lunch at Shrimp dock TODAY at 11:20. Also, Bro-lympics are coming up.

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

Watch your BACK

THE SCENE: low 70’s HUMID, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward/backward
Arm Stretching
Windmills
Cherry pickers
THA-THANG:
Slow Mosey to the CMU’s, and everyone takes one.
Take half the blocks to the swings, and half the blocks to the pull up bars.  Divide into two groups, one group has three guys to swing pullups, while the onlookers do rows.  Rotate in an out until the second group arrives to relieve you.  The second group is at the pull up bars.  Perform 10 Pullups or 10 negatives (jumping up and slowly coming down).  The onlookers perform lawn mowers.  After everyone does 10, rotate to the swings.  Rinse and repeat 3 times.  After three rotations, we did some curls and bench press with the CMU’s before putting them away.

MARY:
We went to the dry area near the high school (under cover) and did the following in cadence on a 4 ct.
25 Hello Dolly’s
20 Pickle Pounders
15 LBC’s
10 Flutter kicks
10 Pickle Pointers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Dream big.  Jesus did more than was expected he saved lives, he performed miracles, he did more than anyone could even imagine.  The challenge for each of us to to step outside our normal thoughts and think bigger.  How can we dream big, what do we need to push out of the way to open our minds?
MOLESKIN:
Pray for Pom Pom as he has impending travel to Bulgaria
Pray for Anchorman’s family that has COVID
Pray for Mermaid’s family as the help make decisions about elderly are with aging grandparents with one who is currently hospitalized due to a stroke.
ANNOUNCEMENTS:
F3 Picnic Sunday 9/11

CMU’s and Suicides

THE SCENE: It didn’t rain and we were sweaty when we finished.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SS Hops on the 4ct, small mosey to lower parking lot for 10 tie fighters right, mosey to other corner of lot for 10 tie fighters left, mosey a bit for tempo merkins, and one last mosey to the remaining corner for 10 4ct mtn. climbers
THA-THANG:
AMRAP workout in consisting of the following

1 min Curls, 2 min Suicides, 1 Min OH Press, 2 Min suicides, 1 Min Block Flutters, 2 Min suicides, 1 Min Up and Over Merkins, 2 Min Suicides, 1 Min Squat with CMU, 2 Min Suicides, 1 Min Block Swing, 30 Sec Lawn Mower Right, 30 Sec Lawn Mower Left, 2 Min Suicides

Then mosey to Pavilion for

1 Min of Table rows, 1 Min of dips, 1 Min of LBCs, 1 Min of Wall sit, 1 Min of SS Hops

Then an AMRAP AB finisher of 1 Min LBC, 1 Min Freddy, 1 Min Flutters, 1 Min of Big Boys

  • MARY:

see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’re too busy.  Slow down and find time to be still.

Shamrock – Walls of Jericho

THE SCENE: So humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in a circle, side to side, butt kicks, high knees, run, stop. 

Stretching – Quads

Mountain Climbers – IC – 15 – 4 count 

Cobra stretch 

Tie Fighter 4 CT x 10 each

Smurf Jacks – 20

Cherry Pickers x5

1-2-3 MerkBurpee (Wide-Standard-Tri) x 3 

THA-THANG:

Mosey to the CMU pile 

Grab a CMU – I set out 4 extra CMUs with a rope around 2, with 2 more stacked on top. 

Form a large circle for the Walls of Jericho

Round 1

1 man will walk backwards dragging 4 CMUs around the full circle, during which the rest of the men will:

–Curl CMU AMRAP until the 1st man makes it back to their spot

–Smurf jacks AMRAP while the next man drags the quad CMU around, 

  • 1-2-3 MerkBurpee (Wide-Standard-Tri) AMRAP
  • Start back over with Curls, then Smurfs, then 1-2-3 MerkBurpees. 
  • We had 11 men so this took a while

Round 2

Once everyone has had a turn we do it again, but with 3 different exercises. 

  • Jumping Spiders – AMRAP
  • Bobby Hurly – AMRAP
  • Tricep CMU – AMRAP

Round 3

  • CMU Twinkle Toes “Heavy Twinkie”- AMRAP
  • Alternating CMU Merkins – AMRAP
  • Bench press while doing flutter kicks “Flutter Press”? – AMRAP

We made it through all 3 rounds and had 5 minutes to burn at the retention pond gully. We ran up and down twice and did some long planks

 

MARY:

Dealers choice – BBS, Merkins, V-ups, flutter kicks

COUNT-OFF & NAME-O-RAMA
11 men – Nature Boy, Osteen, Fabio, Crawl Space, Pom-Pom, Waxjob, Betty, Dumpster Dive, Curry, Mermaid, Anchorman, 

CIRCLE OF TRUST/BOM:

Resolution and Review 

Resolution – a firm decision to do or not to do something. Sound like a Yoda quote. 

From the devotions from Thomas a Kempis a 14th century Christian 

“In the morning make a resolution and in the evening examine yourself on what you have said this day, what you have done and thought, for in these things perhaps you have offended God and those around you. “

An example for a resolution to start your day – Pray that God would help you to consider others throughout the day more than yourself. Pretty easy to sit in bed at night to rewind and playback parts of your day. Was I self serving today or did I serve others? 

In the same devotional Thomas says “Just men depend on the grace of God rather than on their own wisdom in keeping their resolutions.”