F3 Knoxville

Pu Pu Platter Workout

THE SCENE: 37 degrees F, 99% humidity, stars out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Little baby arm circles, Big baby leg circles, Cherry pickers
THA-THANG:

Grab a CMU and head over to Mt. Crumpit. Drop the CMU at the base and mosey over to the trail split near the fountain.

Starting at the right side trail branch run to Lightpole #1 and do 1 merkin. Run back to start and do flutter kicks.  Run to #2 Lightpole and do 2 merkins, run down to start and do flutter kicks, etc.  After #6 run to Lightpole #5 to do 7 merkins and continue to work down to Lightpole #1 to do 11 merkins.

Flutter Kick (4 cnt) x 6

1    Merkins    11

2    Merkins    10

3    Merkins    9

4    Merkins    8

5    Merkins    7

6    Merkins

Starting at the left side trail branch do the same routine as above except insert Burpees and Big boy sit-ups in the routing.

Burpees x 3

1    BBS    11

2    BBS    10

3    BBS    9

4    BBS    8

5    BBS    7

6    BBS

Mosey to the base of Mt. Crumpit and partner up for the following Dora

50 Thrusters

100 Swings

150 Curls

200 Floor Presses

The ascent sequence to the top of Mt. Crumpit was:

Bear Crawl/Run

Bernie/Run

Run

Bear Crawl/Run

Bernie/Run

Run

The beatdown ended up being like a Pu Pu Platter – a sampling of lots of stuff but not finishing everything.

MARY:
Box cutters, LBCs
COUNT-OFF & NAME-O-RAMA
9 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Philippian’s 4:6-7 (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. (And when you endeavor to do so, He will bless you with health, prosperous days, and level pathways. He will endear you toward all and long will be your days on earth.) And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

OK, so the part in parenthesis is not actual biblical text.  That part is too often what the world wants us to believe about our relationship with God.  Rather, the last sentence sums it up.  God will protect our heart and our mind so that we may not let the things of this world influence our emotions and our thought.  And peace shall reign forever and ever.

MOLESKIN:

ANNOUNCEMENTS:
Special beatdown on Saturday followed by breakfast at Drifters.  Coats for the Cold.  Bring them to the AO.

A Shoulder Smoker

THE SCENE: It was the gloom, overcast around 50 a cold mist in the air and wet ground below us. could not ask for better conditions!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators from 7 – Seal Hops, SSH, Half Arm SSH, No Arm SSH, Hops ( thankfully the pax did not make Q could in multiples of 7! )

  • THA-THANG:
  • Thang 1- mosey with CMU’s to the 4 way intersection just below Mt. Crumpit.
    • Starting at the stop sign heading up Springbrook Rd, pax will run up SB Rd doing ascending Squat thrusters at each light post. Pax will stop at each preceding light post on the way back to the start.
      • LP 15 Squat Thrusters, 210 ST, 315 ST, 420 ST, 525 ST
      • RD 1 pax run to LP 1 does prescribed ST’s and heads back to start, Rd 2 pax run to LP 2 does prescribed ST’s then runs back and stops at LP 1 and does prescribed ST then heads back to start. Repeat all the way to LP 5.
        • Q had originally called for the pax after they finish the 5th RD to run from the start to the top of SB RD and complete 10 blockies. Due to time we called an audible and stopped thang 1 after the 5th RD.
          • One thing i love about this pax is we don’t have DOWNTIME! Q and 3 pax were bring up the 6 today. When the lead pax finished RD 5 they all started on a core PAX rotulet while the 6 finished. It takes a different kind of man to see a opportunity for rest and push themselves to do more, glad i surround myself with these kind of men!
          • Thang 2- head to the Plateau of Pain for a shoulder smoker!
            • 5 cones- Start at Cone 1.
              • Murder bunny from Cone 1 to 2.
              • At Cone 2 stop and do 20 CMU curls and 20 Prone Block Jump Overs
                • Prone Block Jump Overs (maybe named Plank  CMU Jump Overs??) – In a Straight Arm plank with block at your feet jump from one side of the block to the other keeping your arms and legs straight and hands on the ground.
                  • This is a potential shin buster and wet ground makes it a challenge- modifications can be a step over or jump on to the block and off instead of completely over.
              • After complete Reps Bear Crawl CMU drag to Cone 3.
              • Complete same 2 exercises- Curls and Plank CMU Jump Overs-  same rep count 20, at cone 3
              • Reresection Bunny from cone 3 to 4 ( the slope of the PoP added a nice additional challenge to jumping back wards pulling a CMU 🤣 )
              • Complete same exercises and reps at cone 4
              • Crawl Bear with CMU drag from 4-5
              • Same Exercises and Reps at 5
              • Run with CMU to top of PoP near benches. 10 CMU swings.
              • Run one lap around the PoP. ( don’t go past the fountain or Crumpet. You can head either way from the start. )
              • Once you get back to your CMU do 10 more swings and then head to cone 5. You will do the same thing but in reverse starting with crawl bear and working back to cone 1.
  • Said it early Zero down time outside of the explanation before the thang. Ok I’m sure that’s normal across most AO’s but these pax don’t ask for a break nor do they take advantage of them when presented during the beatdown. Every one just keeps pushing, keeps moving, and does not quit till the end.

MARY:
Some LBC’s for time like 30 seconds
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Courage is not having the strength to go on: it is going on when you don’t have the strength”- Theodore Roosevelt

As i mentioned earlier, the PAX at the BS and the Arsenal embody this quote. The courage we are building and forging in each other every day we post is helping us have the courage needed to overcome life’s real obstacles. It makes us better men, fathers, brothers, partners, employees and leaders. When life gives us obstacles we know we can overcome it. Why? Because we have shown courage and carried that block up a huge hill when our legs are tired, our lungs are gassed, our shoulders are smoked, and our minds are shut off. Yet we just keep pushing despite everything our body is telling us. We know it will not hurt us, it will just make us better. We carry those moments and lessons into the real world and we are what the real world needs.

  • MOLESKIN:
    ANNOUNCEMENTS:
  • Coats for the Cold- If you have any unused coats you want to donate please bring them to the AO.
  • F3 Knoxville Christmas Party at Judge Judy’s. pax and significant other welcome. Judge Judy would like an early head count. Post in Slack to RSVP on.
  • Service day beatdown at the Bombshelter on Nov 13th. We will help keep our community clean and get a good beatdown lead by Drifter. Show up!
    • We will also have a special Coffieterian at Drifters house on the 13th. Family welcome!

Battle Rope

THE SCENE: Low 50’s & misty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC, Windmills, Tempo Merkins, Imperial Squat Walkers IC, Tempo BBS, LBAC IC, little this little that, mosey

THA-THANG:
One PAX member would do rep count of battle rope exercise while other members would do a circuit until the battle rope reps were complete and switch.

  • Battle Rope: 50 alternating, 40 slams, 30 body toss, 25 inward circles, 25 laterals
  • Merkins
  • Goblet Squats
  • Curls
  • BBS
  • curtsy squat
  • chest press
  • back scratchers
  • WW2

All 7 members made it through 5 rounds & got around the Apex twice for a breather.

MARY:
PAX Roulette in order of respect (Hammy, Woodshack, Swerve)… sorrry peach
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

There’s a gap between the life you want and the one you have. You can’t have both.

Sandbag workout

THE SCENE: Beautiful morning at bombshelter. Rain held off until after the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the fountain

THA-THANG:

One 60lb sandbag was dropped at the road on the way in, other carried to the fountain. PAX ran clockwise laps from fountain to road, with the HIM with the sandbag going counterclockwise. Whenever a runner met up with a sandbag carrier, the runner did 15 Merkins before continuing. Once the sandbag reached opposite end of loop, it was dropped until the next person reached it, when they picked it up. Repeat for time
MARY:
More merkins

box cutters

hello dolly’s
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:
Seek first to understand, then to be understood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Combined FiA/F3 Halloween 2.0 workout on Oct 30th. Please bring candy for the children if you plan to attend. FiA will cover food and coffee

Today

THE SCENE: 64 degrees F, 95% humidity, foggy, dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Overhead hand claps, tempo squats
THA-THANG:

AMRAP

Starting on the grinder perform 15 of each of the following with a CMU:

Thrusters, Floor Press, Russian Swings, Triceps Extensions, Curls,

Bent Rows, Lawn Mowers (each arm), Upright Rows

Run down the Greenway path to the left and stop at each of the 8 light poles leading to the street.  Perform the following 8 exercises at light poles 1 through 8:

5 Burpees, 10 Merkins, 15 WWII’s, 20 Dry Docks, 25 Box Cutters, 30 Iron Mikes (single count), 35 SSH’s (single count), 40 LBC’s

Run back up to the grinder and repeat until “Recover” is called.

MARY:
No time allotted for MARY.  There was enough ab work in the THA-THANG.
COUNT-OFF & NAME-O-RAMA
6 HIM’s
CIRCLE OF TRUST/BOM:
This is the day the Lord has made, let us rejoice and be glad in it. Too often we ignore these words of wisdom from Psalm 118.  We are too busy thinking about tomorrow and where we want to be.  Or we are too consumed wanting that next promotion.  God has put each and every one of us in this place at this moment.  It is our task to make the most of it.  It should be our expectation to do the best we can in the here and now. Do it today, and the future will be ready for us.  And we will be ready for the future.
MOLESKIN:
Prayers for Drifter and Caroline as they step out in faith on a new adventure, Hammy’s wife Julie as she continues to battle an infection she has had since June.
ANNOUNCEMENTS:
Be sure to read the latest edition of the newsletter from Judge Judy.