F3 Knoxville

Burb’n & biscuits

THE SCENE: It was a scene for sure!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Nope.
THA-THANG:

sea biscuit Ruck style

start w and each interval stop for the said exercises .

20 T merkins (ruck on), 20 ruck curls , 20 big boys (ruck on front ) , 20 ruck thrusters

  • Just like a sea biscuit , we stop at  1/4, 1/2, 3/4,1 mile , 3/4 , 1/2, 1/4 mile to do exercises
  • Dealers choice on a few exercises at the halfway point to switch it up a bit but always kept the T merkins
  • lots of reps and just over 5 miles

MARY:
Ruck Flutter presses and ruck up LBCs until time
COUNT-OFF & NAME-O-RAMA
7 Rucker’s
CIRCLE OF TRUST/BOM:
MOLESKIN:
Insert any personal comments, notes, de
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No One Knows

THE SCENE: 50 degrees F., 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Arm circles, Overhead/Out Front Hand Claps, Imperial Squat Walkers
THA-THANG:

AMRAP

12 Merkins

12 BBS

12 Decline Merkins

12 WWII Sit-ups

12 Dry Docks

20 Dips

10 Step Ups/leg

Bear Crawl 20 Yard to CMUs

12 Bent Rows

12 Curls

12 Upright Rows

12 Triceps Extensions

12 Squat Thrusters

12 Lawn Mowers/arm

12 Russian Swings

Run a Lap with 6 Burpees at turnaround point

Most HIMs completed 3+ round with two or three completing 4+ rounds.
MARY:
Box Cutters, Scissor Kicks, Hello Dollies, LBCs

COUNT-OFF & NAME-O-RAMA
8 HIMs and no FNGs
CIRCLE OF TRUST/BOM:

Moses sent out a plea for someone to that this mornings Q around 7:00 pm last night.  I was minding my own business and I got this Slack notification from him asking for some help.  Work commitments required that he leave about 20 minutes into the beatdown.  I had two thoughts.  One is that I’ll pick up the Q for him.  The other was the lesson taught in Matthew 24:36-44.

No One Knows That Day and Hour

36 But concerning that day and hour no one knowsnot even the angels of heavennor the Son, but the Father only. 37 For as were the days of Noahso will be the coming of the Son ofMan. 38 For as in those days before the flood they were eatingand drinkingmarrying and giving in marriageuntil the day  when Noah entered the ark, 39 and they were unaware until  the flood came and swept them all awayso will be the  coming of the Son of Man. 40 Then two men will be in the  fieldone will be taken and one left. 41 Two women will be  grinding at the millone will be taken and one left. 42  Thereforestay awakefor you do not know on what day  your Lord is coming. 43 But know thisthat if the master of  the house had known in what part of the night the thief was cominghe would have stayed awake and would not have let his house be broken into. 44 Therefore you also must be readyfor the Son of Man is coming at an hour  you do not expect.

I don’ have much to add other than I need to be ready.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Bomb Shelter 3rd Anniversary beatdown and 3rd F on October 17th

Drop Dead Legs

THE SCENE: Though the thermometer said it was over 50, I could barely see the road from the heat coming off as I pulled into the AO and was met by 15 HIMs ready to get unchained and hit the ground running.
F3 WELCOME & DISCLAIMER

Ain’t talking ’bout love. I’m talking ’bout Fitness, Fellowship and Faith. I’m Charmin, you’re Q.  All my flavors are guaranteed to satisfy. Plus they’re free.  Cause of this Full Bug called COVID, don’t spit on each other and and if Push Comes To Shove, you’re not social distancing.
WARM-O-RAMA:

Might as well Jump with some SSH, IC (4ct) x 20; followed by some BBQ squats (low and slow), Imperial Squat Walkers x 10 and Tie Fighters, back and forth with the BAC, 10x each.

Move to the baseline for some Rocky Balboas, IC (4ct) x 20, then it’s Bottoms Up with a burpee broad jump across the AO, lunging back to the beginning.
THA-THANG:
Time to hit the Mean Streets.  The Q wanted to run but also get some quad work in, so why not the Best of Both Worlds with a Bernie up Baby Everest and a run down the Dragon to the Cloud.

At the Cloud,we did some Aiken Legs (Box Jumps/Step Ups, Mary Catherines, Reverse Lunges), 20 each for 2 rounds.  The Q forgot to throw in Squats to lead off, so the Aiken Legs wasn’t fully legit, and now I’m feeling like an Atomic Punk.

After that House of Pain, we had another round of Bernie up BE, down the Dragon to the AO.

Now it’s into the Pleasure Dome for a little 7 of Diamonds.  Repeat each exercise and reps at each corner for 4 total laps around the AO.

  • 1st lap: 7 burpees at each corner
  • 2nd lap; 14 Flutter kicks, 4 ct;
  • 3rd lap; 21 Merkins;
  • 4th lap; 28 Squats.

Circle up for Death by Squats:  Start with 10 jump squats, followed by 10 squats, then 9 jump squats, followed by 10 squats, etc., down to 1 last “Failure to Launch” jump squat and 10 squats.  At this point, Somebody Get Me a Doctor, because my legs are On Fire.  I don’t know if Jamie’s Cryin’, but I sure am.

MARY:
Q has a Loss of Control and Kentucky takes over, calling out a favorite: Bicycles (Play Bicycle by Queen.  Do Freddy Mercurys plus a BBS every time he sings Bicycle or Bike).  Why? because Everybody Wants Some!
COUNT-OFF & NAME-O-RAMA
16 HIMs feel Black and Blue but are on Top of the World.
CIRCLE OF TRUST/BOM:
I know everybody has One Foot Out the Door and wants to be Dancing In the Streets, but you can’t miss the BOM and just Hear About It Later.  Stealing from Steam’s podcast with Cap’n Crunch, we need to remember what F3 is and is not. As Cap’n perfectly put it, “We are not a workout group.  We are not a men’s group.  We do those things, but that’s not what we are. The goal of F3 is to invigorate male community leadership.  We are a leadership factory . . .A leadership university.”  Leadership requires practice and experience.  What better place to get in practice than leading the men of F3 through a workout.  Remember that Iron Sharpens Iron.  Are we being sharpened by those around us?  Are we in turn sharpening those around us?
MOLESKIN:
Eddie Van Halen’s music was part of the soundtrack of my life.  The music for today’s workout and this BB is dedicated to his memory. RIP.
ANNOUNCEMENTS:
3rd F on 10/17 at the Bomb Shelter.  Be there!

Roasted Shoulders

THE SCENE: 50’s. Little wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Arm circles, this and that, Michael Phelps
THA-THANG:

Do 25 reps of first 2 push and pull exercises and walk with CMU OH to the other end of the bathroom and back. Do next 2 push and pull exercises and walk again with block OH. Repeat that rhythm and start over when all exercises are complete.

Push exercises

  • Dips
  • Merkins
  • Derkins
  • Merkin over the block
  • Dry Docks
  • OH Press

Pull exercises

  • Inverted Row
  • Lawnmower each arm
  • Bent Rows
  • Lying Down OH Pulls
  • Curls
  • Single Arm Upright Row each arm

MARY:

25 Toe Touches

25 Twists

Repeated

COUNT-OFF & NAME-O-RAMA
12 men
CIRCLE OF TRUST/BOM:

“I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”

Muhammad Ali

MOLESKIN:
I think everyone got 2-3 rounds of that.
ANNOUNCEMENTS:
HHOCR Saturday

Shirt order coming soon.

Sling shot

THE SCENE: Upper 40s , nice !!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jog x2 , butt kicks x2, millineal run , angry millineal run, karaoke x2, merkins x10 , cherry pickers x6
THA-THANG:
Sling shot to crumpit

  • Partner up
  • P1 takes 2 CMUs , farmer carry and or run the greenway while p2 stays back and does , 20 Merkins 20 squats
  • P2 runs to catch P1, p1 does 20/20 while P2 takes off w the cmu .
  • RnR until we get to Crumpit
  • Dora at the base
  • P1 runs up crumpit around Christmas tree and back down . p1 is doing said exercises, switch places …
  • exercises were 100 cmu side to sides (oblique exercises ), 100 reverse baby crunches , 100 lbcs
  • sling shot back to AO via troll bridge

MARY:
CMU chest presses / cmu LBCs until time was up
COUNT-OFF & NAME-O-RAMA
16 pax
CIRCLE OF TRUST/BOM:
Stay thirsty My friends ! Don’t let F3 be your new comfort zone. F3 should be a catalyst for opportunity to grow and get better at all aspects of your life
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.