F3 Knoxville

Tag: Waxjob

Lock Shields with Minivan Centurions

THE SCENE: Warmer than anticipated. Less Wind. Wonderful pre-ruck.

F3 WELCOME & DISCLAIMER Done. Q took about 15 mins for questions. 

WARM-O-RAMA:

SSH IC x15; LBAC each way IC x10; Little of This, Little of that; Tempo Squats IC x10; Cherry Pickers IC x5 … Grab a CMU and mosey to Thunderdome

THA-THANG:

Tabata+ workout: eight 25-second rounds of an exercise with a 10-second rest between rounds. Field Trip in between rounds.

Exercises:

  • OH Press
    • Field Trip to SkateTown, up & over the wall and back
  • Goblet Squats
    • Field Trip to the entrance to track Burpees x5  
  • Curls
    • Field Trip to SkateTown, up & over the wall and back 
  • Up & Over Merkins
    • Field Trip to the entrance to track Imperial Squat Walkers x5
  • Flutters x2; Hello Dolly x2; Freddie Mercury x2; Georgia Cheerleaders x2
    • Field Trip to SkateTown, up & over the wall and back

MARY:

Mosey back to AO and put up CMUs 

COUNT-OFF & NAME-O-RAMA

11 HIMs; 0 FNGs; Welcome Backfire from F3 Chattanooga!

CIRCLE OF TRUST/BOM:

When making my Birthday/Christmas list recently for my family, I was browsing the F3 Gear site and noticed a patch with a minivan that said “Minivan Centurion” on it. I thought this was a funny thing that connected that a lot of F3 guys are dads who have to haul their kids around and added it to my list. I also have been getting into the F3 Nation podcasts recently (start listening if you can!). One of the shows mentioned the “Minivan Centurions” and I actually understood where it came from and what it actually means. 

Excerpt from “The Locked Shields of the Minivan Centurions” on the F3Nation website

“I have had the opportunity to workout at a lot of great parks and schools in F3Nation, but I have to admit to being partial to Freedom Park in Charlotte because that is where it all started. Not only is it a great workout location, but it serves the community in a thousand different ways. I probably spend an average of 7 hours a week there in one capacity or another. Go there on a Saturday morning in the Spring or Fall and you will see the parking lots stuffed full of minivans and the fields overrun with kids playing soccer and baseball.

There is so much sweet America there it will make your teeth hurt. When the World is running particularly amuck, a day in Freedom is all I need to keep focused on what we have here, what is worth protecting. The World may be afire, but we have Freedom Brothers. We have Freedom. Is it likewise in every park that is part of F3Nation? I imagine so. That is really why we do this, isn’t it?

One day after soccer, I walked towards the minivan with my daughters when the youngest one asked me why there were never any police officers at Freedom Park. I had never thought about it until that moment, but she was right. I had never seen a police officer patrolling the park. So I answered, “they are probably at other places in Charlotte where they are needed.”

Which prompted her older sister to say, “yeah Sarah, we don’t need them here because we have the daddies.”

Little Sister: “rigggght, we have the daddies to keep us safe at Freedom. The police are at the parks without the daddies.” At that, I kind of looked away so my daughters wouldn’t see the tears in my eyes, and I noticed that I could see about five other F3 guys within nine-iron distance, coaching soccer or cheering their kids on. And I knew there were another 20 F3 men that I couldn’t see from where I was standing. But they were there. It occurred to me that if the bad guys came to Freedom they might have thought it easy pickings because they would see no police on duty. But they would be mistaken. If Evil comes to Freedom it will have the daddies to contend with, and it will not stand a chance. While we might be outnumbered Brothers, we have locked our shields and will keep them locked in the heat of battle.”

ANNOUNCEMENTS:

Coats for the Cold, donate to AOs now through Nov. 13th

Brovember Challenge. Link to track your progress in the #brovember2021 Slack channel. 

Spooky Tabata Skeletons

THE SCENE: Wet but no rain; a perfect 50’s kind of fall morning; a few puddles to play in (at your own volition)
WARM-O-RAMA:
SSH (IC) x 20; Frankenstein-in-place (OYO) x 10; Werewolves (OYO) x 10; Shoulder Smash = 4ct Seal, Overhead, BAC-F, and BAC-R without rest x 10 each; Michael Phelps
THA-THANG:

Mosey to lot by CMU pile; 11’s warmup between two parking spots; Merkins – Lunge to other side – Squats – Bear Crawl back

Grab a CMU and head to lower lot corner by chains for some Tabata-inspired pain loops; Perform selected exercise for 45 seconds, Run a lap, rest for 15 seconds, rinse and repeat; Exercises by round = 1) CMU Curls, 2) Modified Creapees on CMU or curb, 3) Frankenstein-in-place hold CMU like a Zombie, 4) Monkey Humpers, 5) Kraken Burpees, and 6) Mother Earth Merkins

Stash those CMU’s and fellowship mosey back to AO – talk to a HIM you don’t know as well, ask their hospital name, where they are from originally, and how many years in F3.

MARY:

Bloody Mary Circle of Fun: 10 of each – 4ct Box Cutters, Merkins, SSH (led by @pool boy), Howler Circle (Monkey Humpers for a bit), 4ct Hello Dollies

COUNT-OFF & NAME-O-RAMA
10 experienced HIMs

CIRCLE OF TRUST/BOM:
From Q Source:

“The Pursuit Of Proper Personal Alignment – A man must Get Right before he can do anything else

To understand the Get Right, picture a man vigorously rowing a boat across a fast moving stream. If it suddenly capsizes so that the keel is skyward, the man would have to right it–return it to its upright position–before he could continue rowing. Until he did that he could not make headway against the current and get his boat to the far bank. At best, he would be simply trying to survive, clinging to his capsized boat as it was pushed by the current to points unknown downstream.

Now apply this image to the life of a man. If he has become (or always was) un-Right, he cannot make headway in any aspect of his life. The fast moving current of his surrounding circumstances will sweep him yon while he clings desperately to the hull of his overturned boat. Worse, his Concentrica –the passengers that he is charged to bring safely to the far bank–will be right there in the water with him, helpless because their husband, father and boss can do little more than focus on his own survival. Before he can help them, or himself, he has to Right his boat.”

“I have the right to do anything,” you say—but not everything is beneficial. “I have the right to do anything”—but I will not be mastered by anything. 1 Corinthians 6:12

  • A man must Get Right before he can do anything else
  • An unfit man is a slave to his lack of self-control
  • To be able to help others, a man must first help himself

ANNOUNCEMENTS:
2nd F Coffeteria after workout at Dunkin (every Friday)

Faux Tour De LeConte

THE SCENE: Around 50ish. Not bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH X20 4CT, Baby Arm Circles F and Back x10, Tempo Merkin x10, Jog up Little Hill, 10 Tempo Squats
THA-THANG:
Headed to Cardiac where there were 4 cones on Cardiac plus the flag at the AO. Goal was 10 merkins at each cone going up Cardiac (40 merkins) and 20 merkins back at AO.  Then hit each cone on the way back down with 10 merkins as well.  Total of 100 merkins.  Did the same with Big Boys.  30 4ct flutters when done.

 

After that, mosey to tail of dragon for Route 66 of Jump Squats, Then quasi Pickett’s Charge to Overlook for 30 4ct Freddie Mercury.  Mosey back to AO for 30 LBC and 20 American Hammers

MARY:.
C
CIRCLE OF TRUST/BOM:
Talked about the life of Tom Morey: inventor of the boogie board.  Who took his love of surfing and being in God’s creation and making it accessable to everyone.  Talked about what a legacy he left and how it mirrors what F3 is all about.

Shamrock – Circle of Fun

THE SCENE: Crisp 52F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

Cherry Pickers: 5

Mountain Climbers 15-4 count 

Tie Fighters 10-4 count each way

LBCs – 25 OYO

Calf Raises in cadence 

Stretch it out 

THA-THANG:

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Mosey to the pull up bars. 

Each man will try to get 20 total pull-ups in, break them up into 5s, 8s or 10s. 

If you are not on the bars you are holding a squat or plank. 

Mosey to tall sidewalk and line up with 6’ apart

5 Tricep dips, flip over to 5 Merkin – repeat this until we hit 25 each 

Circle of fun 

2 CMUs total for the circle of men. When you receive the CMU, do 5 blockies then pass on the fun. 

For those not having fun with blockies

  • Flutter kicks
  • Twinkle Toes
  • Merkins
  • LBCs
  • Squats

Then we mosey from 06:05-06:13 

MARY:

10 Snow Angels, Super man, swimmers, 25 – 4 count American Hammers

COUNT-OFF & NAME-O-RAMA
Dumpster Dive, Honeydew, Mermaid, Waxjob, Pickle Lock, Sparkles, Ribbed, Jenner, Anchorman,
CIRCLE OF TRUST/BOM:

I’m pretty sure we have read this verse many times at F3, but it’s one of those that I need to read often. 

Matthew 6:31-34

31 “So don’t worry about these things, saying, ‘What will we eat? What will we drink? What will we wear?’ 32 These things dominate the thoughts of unbelievers, but your heavenly Father already knows all your needs. 33 Seek the Kingdom of God[e] above all else, and live righteously, and he will give you everything you need.

34 “So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.

I’m sure none of us here are guilty of worrying. Our jobs, families, friends, health, money. The Bible tells us over and over that God’s got us.

To be honest, things are not going so well at my work. I’m very busy right now, but overall as a company we have about half of our normal cash flow right now and we really need things to pick back up by early next year or we will all be looking for new jobs. That’s at least 3-4 months out, but it pops into my head about every hour of the day. I start trying to figure out how to fix my situation. Yesterday I was driving to work and running the numbers in my head again, then I just stopped and realized what I was doing and just simply prayed that I would not try to fix this, that I would let God be in charge. 

 

Charles Bronson’s BLIMP

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, LBACF, LBACB, OHCs, Tempo Merkins, Tempo Squats, Jumping Flamingos across the Parking Lot
THA-THANG:

  • Parking Lot:  10 yard crawls with ascending exercise at each end: Round 1) Bear Crawl to curb, 1 Merkin, Craw Bear back to start, 2 Merkins.  Rinse and Repeat up to 5 Merkins.  Round 2) Same concept with Lunge/Squats.
  • Soccer Field: Charles Bronson – 50 Reps of a called Exercise, Run 90 yards, Bear Crawl 10 yards, Run back to start.  Rinse and Repeat.  Exercises: Merkins, Squats, Flutters, and SSH.
  • Concrete Bleachers: Grinder.  One partner does step ups while other runs along walking path and across bridge.  The runner encountered three stations along the run: 15 Merkins, 10 Squats, 5 Burpees before returning to relieve stepping partner.  Switch, Rinse and Repeat for total of two rounds each.
  • Concrete Bleachers: Calf Way to Heaven – Perform called number of Calf Raises, box jump to next bleacher seat, repeat for total of 4 rounds.  We did a total of 12 rounds – 1 Round with 10 reps, another with 15, another with 20.
  • Soccer Field: Hidenberg BLIMPS – 4 Corners, called exercise with reps at each.  Round 1) 10 Burpees at every corner, Round 2) 20 Lunges at every corner.

MARY:
Plank for 1 minute.
COUNT-OFF & NAME-O-RAMA
8 Strong
CIRCLE OF TRUST/BOM:
Work with all of your heart as if you are working for the Lord.  Colossians 3:23
MOLESKIN:
We had a visitor from Woodstock, GA.
ANNOUNCEMENTS:
N/A