F3 Knoxville

Tag: Woodshack

yard sale – A Pickers nightmare

THE SCENE: 68 or so
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Speed ruck the Loop, yep a LOOP!
THA-THANG:
YARD SALE!!  Items that were fjr sale were ;

wooden hand rail, 6 cmu , 2 buckets full of river rock , 1 bucket full of wAter, the COW, stiffy (70 lbs of sand stuffed in a 60lb bag ) 10×10 timber post, 8 inch round timber , Iron rail

  • One mile loop carrying yard sale items . 2 pax carried 4 cmu that were hanging from the iron rail , 2 pax carried 10×10 timber posts , 1 pax carried 2 buckets of rocks, 1pax carried the cow.
  • Alternate carrying items when the pax carrying the buckets full of rocks gets burned out.
  • Once we completed he loop carrying, we drop all coupons and speed rucked up LOWES lane. At the top, 20 Ruck merkins and 20 squats , run back to the AO
  • 2nd coupon loop consisted of carrying what we had not carried yet, 2 cmu, bucket of water, wooden hand rail , 8 inch round post , stiffy
  • duromg the 2nd coupon loop, the 2 pax sharing the 8 inch posts does 40 over head presses while rucking with it. Once done with reps, next 2 pax takes the posts and does the same , 40 reps. Pax not doing reps on the post are carrying the other coupons. ALL pax got 2 sets of 40 overhead presesss in before we completed the loop, nice work !

MARY:
15 minutes left so we did Ruck DORA

100 Ruck merkins , 100 Ruck front load sit ups w ruck high on the chest , 200 Ruck squats . Run the short loop on the parking lot while partner is exercise
COUNT-OFF & NAME-O-RAMA
6 Ruckers
CIRCLE OF TRUST/BOM:
Thanks for coming out
MOLESKIN:
Carry more SHIT! We speed ruck, we do lots of PT but we need to carry more stuff ! The 5 gallon buckets of rocks sucked , the COW sucked , the iron rail digging into my shoulder sucked, the farmer carry w 2 CMU sucked , but I neeed it in a bad way . In fact, it sucked so bad, I loved it! On top of that , I knew my bros around me would be there for me when I could not go any further . Have a great day abs carry more shit!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Back to it

THE SCENE: Nice morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Squats x20
Cherry Pickers x10 IC
THA-THANG:
Mosey to the grinder. Do 4 exercises at the pavalon, then bear crawl about halfway across grinder. Inch worm merkin the rest of the way to the scrapyard. Do 4 exercises at the scrapyard, then run down the path and back around to the pavalon. Rinse and repeat until Q calls time.

Pavalon Exercises:

  • CMU Bent Over Rows x10
  • One Hand CMU Merkins x12
  • CMU Curls x15
  • Goblet Squats x20

Scrapyard Exercises:

  • Burpees x10
  • BBS x20
  • Side Tri Rise x10 each side
  • Flutter kicks x15 (4 count)

MARY:
Boxcutters x20 (with a little extra, led by Hammy)
Captain Thor up to 7×28 (Led by Snorkel)
ATMs (led by Woodshack)
LBC OYO to cash out
COUNT-OFF & NAME-O-RAMA
13 men strong this morning. No FNGs.
CIRCLE OF TRUST/BOM:
I didn’t really prepare anything this morning, so I just talked a little about my experiences the past couple months. The last two months I have only made it to a few F3 workouts (if that) and I have been stress eating a lot. I’ve gained back about 12-15 pounds of the weight that I had lost since I started F3. I have been so busy and stressed that I started shutting down. I realized that when I get to that point, I put myself down. I am hard on myself for not getting things done. I get mad at myself for not doing 28 hours of work in a 24 hour day and I am very unhealthy. Instead of (as Tony Horton would say) doing my best and forgetting the rest, I do an ok job and then beat myself up for not doing better. I am going to try to do better and keep myself healthy the next time that I get that busy. One great thing about F3 is that we have men we can lean on and talk to when things get tough. Instead of leaning on my F3 brothers, I kept my distance. We all go through times when we feel overwhelmed and stressed. We need to approach these times with our heads up and our brothers on our 6. Staying healthy and talking to our brothers are two of the most important things we can do to stay happy in this life.
MOLESKIN:
Keep praying for Bumblebee and his family.
ANNOUNCEMENTS:
No announcements this morning.

Monday’s Rock

THE SCENE: The gloom was in full effect – not too cold, not too hot, just right.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness, Fellowship, & Faith. My name is Steam and I’ll be your Q this morning
  • I am not a professional – you are here on your own volition – which means I don’t know any injuries you may or may not have. So if you need to modify any of the exercises we do this morning – do it.
  • That being said: you’re not here for you, you’re here for them. Push yourself and those around you. 


WARM-O-RAMA:

SSH: 12×4 (in cadence)

Cherry-Picker: 8×4 (in cadence)

Squat: 12×4 (in cadence)

Merkin: 12×4 (in cadence)

SSH: 12×4 (in cadence)

THA-THANG:
Mosey to rock pile at the top of the OG Asylum and execute good PT

  • Every stop sign passed = 15×4 squats
    • Q chose 1 PAX member to lead each time
  • Every parking lot passed = 10 1-count merkins
    • Q chose 1 PAX member to lead each time
  • Mosey from AO to Rock Pile at OG Asylum
  • Rock Pile
    • battle buddies
    • 3 Rounds
      • R1
        • BB1: 25 chest presses & hold above head until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 5 squats –> sprint back and recover BB1
        • After both BBs complete 50 chest presses each = hold plank @ rock pile
      • Between R1 & R2: 20 SSHs led by called upon PAX member by Q
      • R2
        • BB1: 20 curls & hold in bent over row position until relieved
        • BB2: sprint down to tree on right (.25/mile) & execute 4 merkins –> sprint back and recover BB1
        • After both BBs complete 50 curls each = hold plank @ rock pile
    • Drop rocks –> 2 lines mosey
    • Peel = 2 men out front peel around and to the back of the PAX and call out for the next men to peel when they get back in formation (think reverse American Indian Run)
  • Pause at rock overlooking the new fields/river/mountains
    • Covered by fog/gloom
    • Q said mini-BOM: You can’t see it now but there are beautiful mountains in view and the river and the park when it is clear. But the gloom is preventing you to see this right now. Take this metaphor into your life. Do you trust Him that they’ll still be there when the gloom clears in your life? Even though you can’t physically see it right now, it’s there, more importantly, HE is there, do you trust that this week?
  • Mosey down to curved path leading into the parking lot across from AO
    • 7 light poles
    • With your battle buddy, alternate between BBS (battle buddy situps) & flutter kicks every light pole
    • On flutter kick poles –> Q appointed a member of PAX to lead the cadence
    • 10 BBSs/pole & 20 flutter kicks/pole
  • Back Home @ the AO
    • Motto cadence call led by QIC
  • 12 Man-Makers (8-count Merkins)

MARY:
Heavy breathing
COUNT-OFF & NAME-O-RAMA
43 HIM came out and crushed the Monday gloom (2 FNGs included)
CIRCLE OF TRUST/BOM:
1) Know that you are fully equipped and capable of whatever mission the Lord tasks you with this week. Know your mission and that where he sends you this week, there you’ll be.

2) Don’t be afraid to Wagon-Wheel this week. I’m not good at it. My pride gets in the way. A key component of wagon-wheeling is dying to yourself and your own ambitions or work so that you can go back and bring those falling behind out of the gloom. Don’ the afraid to wagon-wheel this week – to be that voice of encouragement that circles back around to speak life into those that may have/are falling behind or that you’ve noticed need to be encouraged. When people see the F3 logo – that means something. The commitment to pursuing the Lord as HIM, as well as to each other is vital to the nature of F3.
MOLESKIN:
G-6 gave me encouragement this morning before things got kicked off – I always get nervous about my BOM because I don’t want to word vomit or get in my own way of sharing what God’s put on my heart/letting my words be far and His words be here & clear. G-6 gave me encouragement that went something like: God will put on your heart what he wants you to say/communicate when the time comes. That is important. And meant a lot. Because that means that we don’t have to worry or stress about saying the right thing or focus on how we sound – God’s got it already taken care of and He will put on our hearts what he wants us to say. A prayer I’ve been working on (and off unfortunately) for some time has gone something like this and when I remember to say it – man it hits home.

Lord, give me eyes to see like you, ears to hear your truth, lips to speak life, hands and feet to go and serve where you call me, and a heart to love like you.

Kinda just puts it in perspective of how much we need God to come into our everyday being and let the Holy Spirit allow us to be purpose-driven High Impact Men in everything we say and do.

ANNOUNCEMENTS:
Prayer Request from G-6: Lunch $’s (Jay Cobble) father died last night – keep their family in your prayers please.

8 Men and a Matterhorn

THE SCENE: upper 60’s…felt like October – great weather

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Cherry Pickers x 5
  • This/that stretch

THA-THANG:

  • Indian run to the base of the Matterhorn
  • 4 Cones spread along the upper half of the hill.  1=closest, 4=farthest.  Exercises written at each cone.
    • 4-Burpees;  3-Diamond Merkins;  2-Plankjacks;  1-Squats
    • PAX run to the 4th (farthest) cone and do 25 reps of the exercise written.  Then mosey back down the hill stopping to do 25 reps of the exercise written at each cone.   Rinse & repeat eliminating the furthest cone each round until you end with only going to the 1st cone.
  • DORA work
    • 50 Thrust Merkins;  50 Squat Jacks;  50 Leg Pass Throughs
    • Partner 1 does reps at the speed bump, while partner 2 runs up the lower portion of the Matterhorn to where the rock ditch starts.

MARY:

  • Hello Dolly x 20
  • Box Cutter x 20
  • Spread Eagle Merkins x 10
  • Superman/Banana

COUNT-OFF & NAME-O-RAMA
8 PAX:  Ratchet, Pepper, Scooter, Woodshack, Shooter, Barn Door, Moped, Bartman

CIRCLE OF TRUST/BOM:
Words matter.  Say what you mean and don’t generalize.  Shared from John 21 an example of this when Jesus asked Peter “do you love me?” 3 times.  The first 2 times Jesus asked if Peter loved him he used the word Agape which is a deep, unconditional love…Peter in return said that yes he loved Jesus, however he used the word Phileo, which is a brotherly love.  Finally, the 3rd time Jesus asked Peter, he said “Do you Phileo me?”, in other words Jesus said “is that all Peter, do you only love me with a brotherly love and not a deep unconditional love?”.  Jesus was making the point that we should love him unconditionally.  It’s a good example of how our English language doesn’t quite capture the gravity of scripture.  Our word “love” is used for everything:  I love my wife, I love coffee, I love exercising.  The word doesn’t allow you to differentiate between its different meanings in different contexts.  Therefore we should take the time to be specific when we can be….to use the word that will relay our message the clearest.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound this weekend – 6am at the Truck Stop;  F3 anniversary celebration in November

Swallow the toad

THE SCENE: About 70, a little humid but some nice light winds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Set the standard with exercises in he thang

10 cmu curls ic

5- blockers/ manmakers oyo

5 cmu swings oyo

5 cmu thrusters oyo
THA-THANG:
F3 iron pax workout week 2. Check out f3 iron pax on Twitter. It’s a weekly challenge with some great workouts designed for 45-60 minutes. This particular workout was

  • 8 minutes of Cmu curls 25 curls then run 25 yards and back , rinse abs repeat for 8 minutes
  • 25 blockees, Run 25 Yard’s and back. Rinse and repeat for 8 minutes
  • 25 cmu /kettle bell style swings. Run 25 yards and back . RnR for 8 minutes
  • 25 thrusters , Run 25 Yard’s and back , 25 goblet squats , RnR for 8 minutes
  • 2 minutes rest between the 8 min sets.

MARY:
Flutters x 20 ic

lbc x 20 ic

lazy boys to finish out (60 seconds)
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
Swallow a toad in the morning and you will encounter nothing more disgusting the rest of the day.
MOLESKIN:
Always people or things ready to bring you down . Misery loves company . Well, we don’t go looking for it everyday but we should prepare for negativity physically and mentally. F3 is one way to do that. Getting up early, doing a brutal workout not only prepares you physically but also prepares you mentally to take on life in a positive way. Embrace the suck and swallow the toad now!
ANNOUNCEMENTS:
Trucking to the pound this weekend. F3 olympics coming soon!