F3 Knoxville

CMU Campus tour

The Scene

28 Degrees 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

SSH

Merkins

Tempo Squats

Toe Taps

Hairy Rockettes

TN Rocking Chair

Tha-Thang

Mosey to CMU pile and grab 2 for a trip around campus (Modify with 1 if necessary)

 

Suitcase carry CMU’s to first location (Mouth of CMU alley)

2 rounds/12 reps

CMU Swings/Air squats (Booty touching CMU)

 

Suitcase carry CMU’s to the second location by the covered walkway

2 rounds/12 reps

CMU deadlift to sprawl/Iron Mikes (6 e/s)

 

Suitcase carry to next location by the Fathers house (Garage door was open, weird)

2 rounds/12 reps

Thrusters/Merkins on CMU (Try to get chest below the CMU)

 

Brick by Brick in the back parking lot. Each member of the pax will take one CMU at a time to the next parking lot line. After both CMU’s are back together, then run to the starting point and back. (Repeat will we get to the other end of the parking lot) 

We then moved our CMU’s via American Hammers about 30 yards.

Freestyle carry CMU’s back to the CMU pile and mosey back to the AO

Mary

No Time

COUNT-OFF & NAME-O-RAMA

8 and 1 2.0 for the beatdown

COT/BOM

Spoke about the weight of Good Friday and even though we carry burdens throughout our lives (Much like those CMU’s around campus) that Jesus carried the ultimate burden for us so that we could have eternal life. 

MOLESKIN:

I wanted to thank the PAX for bearing with me throughout the beatdown. Was not feeling well. It is interesting to see how the temperament of the Q dictates that of the rest of the PAX during the beatdown. 

ANNOUNCEMENTS:

For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life.  Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available.  F3 Knoxville will be providing them with the following items:

                                                                     

* individually wrapped snacks

* individual bottles or cans of soda, Gatorade or water

* paper towels, Clorox wipes, trash bags

* toilet paper

* Visa gift cards in small denominations ($10-20) 

* Bath towels and twin bed linens. 

Recruiting Mission 2.0

The Scene

52 Degrees 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators from 8

Prisoner Squats

Tempo Merkins

Mountain Climbers

Imperial Walkers

Tha-Thang

Mosey to Anytime Fitness Parking lot for a recruiting mission

20 SSH in cadence and 5 burpees OYO in front of the gym

 

Mosey to the light pole in the far corner of the Spring Bluff Way shopping center

We used 5 light poles close to the building transitioning between light poles with the Sneaky Gorilla 

Light Pole 1- 10 Hand Release Merkins

Light Pole 2- 10 Prisoner Squats

Light Pole 3- 10 Mountain Climber Toe Taps

Light Pole 4- 10 Imperial Walkers

Light Pole 5- 10 Shin Huggers

 

Plank for the 6. In between round 1, we went up Mt Juconte with 2 burpees at each tree and a crab walk halfway down. After the second round, we still did 2 burpees at each tree on the way up then crawl bear halfway down. 

 

We got through 3 light pole rounds and 2 trips up Mt. Juconte

 

We made one last recruiting attempt on the way back to the AO with 10 SSH in cadence and 5 burpees OYO. 

On our way back to the AO we stopped on Hardin Valley Rd for 20 4-count monkey humpers with a nice flow of traffic to perform for. 

Mary

Archie chose American Hammers (20 4-count)

Survivor chose flutter kicks (20 40count) 

Betty chose 2 burpees

COUNT-OFF & NAME-O-RAMA

10 HIM’s

COT/BOM

Spoke about how March 14, 2020 was the 1 year anniversary of joining F3. A similar recruiting mission (February 2020) to Anytime Fitness led by Judge Judy was the EH I didn’t know I needed. I am thankful for the men I have met and the accountability that comes along with being apart of this crazy group of guys. 

 

Joshua 1:9

“Haven’t I commanded you: Be strong and courageous? Do not be afraid or discouraged for the Lord your God is with you wherever you go.” 

MOLESKIN:

ANNOUNCEMENTS:

 

Bleachers and Wallees

The Scene

50’s and gorgeous, 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

SSH

Mountain Climbers

Tempo Merkins

IW

Crabettes

Tha-Thang

Mosey to bleachers

5 Rounds OYO

Bottom of bleachers complete 5 4-count IW

Bear crawl up bleachers

Top of bleachers complete 5 4-count In and Outs

Crawl Bear/Crab walk back down bleachers

 

When finished we headed to the closest endzone of the football field 

3 rounds (IC) with a shuttle run to 50 yd line in between each round

5 Half Burpees

10 Elbow to Hands Planks

15 Crabettes

Mosey to weight room/bathroom building wall

5 Wallees (Burpee but instead of kicking your feet back on the ground, your feet go up onto a wall) 

Bernie to the beginning of the track 

10 air squats 

Mosey back to the wall 

Repeat 4x

 

Mosey to Track

x2

Mosey 100 meters 

Lunge half the length of the endzone

Bernie second half the length of the endzone

 

x2

Mosey 100 meters 

Reverse Lunge half the length of the endzone

Bernie second half the length of the endzone

 

On the way back to the AO 

30 Rocky Balboas 

Bear Crawl up the hill outside the football field

Repeat 3x

 

Mosey back to AO

 

Mary

10 4-count crabettes 

 

COUNT-OFF & NAME-O-RAMA

9 HIM’s

 

COT/BOM

1 Samuel 24:6

6 He said to his men, “The Lord forbid that I should do this thing to my lord, the Lord’s anointed, to put out my hand against him, seeing he is the Lord’s anointed.” 7 So David persuaded his men with these words and did not permit them to attack Saul. And Saul rose up and left the cave and went on his way.

1 Samuel 25 Nabul and Abigail, Abigail spoke reason into David.

 

At church, we have been studying the life of David. In 1 Samuel 24 David, despite enormous peer pressure, did not take Saul’s life in the cave and listened to the voice of God and showed restraint. In the very next chapter, a man named Nabul insults him and he was ready to take the lives of every man in the town. 

 

The same man shows so much restraint in one challenge because he was in tune with the voice of God. The very next challenge, arguably much less significant of a situation, he was ready to slaughter all the men in a town but listened to the reason of the wife of the man that had wronged him. As high impact men we need to be in tune with God’s voice as much as we can in our lives, but when this is not the case, surrounding ourselves with people who will speak reason to us is a crucial guardrail to have in place. I am thankful for the people in my life that are there to keep me on track when I am not as in tune with God’s voice as a should be. 

MOLESKIN:

ANNOUNCEMENTS:

 

Attack Resolutely

The Scene

34 degrees and beautiful

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s 

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice. 

100 Inch Worms

200 Heel Elevated Squats 

300 Little Mermaids (Lay on one side, one arm goes on the back of your head and the other on the ground.  Keep your legs together since we are mermaids and do a sideways sit-up where your elbow gets to your knees.)

Due to time, we called the Little Mermaids around 200 to make it back to the AO on time. We all took one more trip up the stairs for good measure.

Sneaky Gorilla the length of the parking lot headed back to campus

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers before crossing and heading to the AO.

BLIMPS once we are back to the AO

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Quote from the book Battle Studies: Ancient and Modern Battle by Colonel Ardant Du Picq heard on Jocko Podcast 269

“Four brave men who do not know each other will not dare to attack a lion. Four less brave men, but knowing each other well, sure of their reliability and consequently of mutual aid, will attack resolutely.”-Colonel Ardant Du Picq

Since I joined F3 I have done many things that I never thought I could do because I was surrounded by men who knew I could and showed confidence in me. The “lion” that is referenced in the quote can be many different things; 3100 burpees in a month, a service project, a coat drive, donation to Street Hope, the list goes on. Alone we may not think we can do these things or make an impact in an organization but as a group (F3) we can take down any “lion” that comes across our path. I am so grateful for F3 Knoxville.

MOLESKIN:

ANNOUNCEMENTS:

STREET HOPE PROJECT

Help us support the fight against human trafficking.  Our collection for Street Hope TN house starts THIS WEEK. We have been asked to collect Copy Paper, Napkins, and 55 gal Trash Bags. Bring these items to the workouts and/or get them to your AOQs and we will collect from them. You can learn more about Street Hope TN at https://streethopetn.org

Let’s support our Blount county brethren on Saturday and have a good showing for our new AO launch. If you are in town make plans to join. See Slack for details. 

Don’t Underestimate Today

The Scene

22 degrees and ice cold

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

  • Motivators
  • Bear Crawl (F/S/B/S)
  • Tempo Squat
  • Merkins
  • Imperial Walkers
  • Toe Tap Jumps

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to the parking lot

Traveling to the four Corners we will use the following exercises:

  • Murder Bunny 
  • Rifle Carry with Blockee every 5 steps
  • Granny Drag
  • Bernie w/ CMU

At every corner abandon CMU and run back to corner one for work with your second CMU 

  • 10 CMU on Shoulder Split Squats (10 E/S)
  • 20 CMU to Knee Taps
  • 30 SSH w/ block
  • 40 Z press (Seated CMU Press)
  • 50 Opposite Foot Deadlifts
  • 60 Mt Climbers (2 Count)
  • 70 Side Jumps over CMU 
  • 80 Freddy Mercury’s 

Called recover and brought all CMU’s back to corner 1

2 minutes CMU holds (one CMU in each hand). We took turns telling bad dad/lawyer jokes to help the time pass. 

Recover, rack the CMU’s, Mosey back to AO sprinkling in some walking lunges and reverse walking lunges. 

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 High Impact Men

COT/BOM

I have a confession, on Monday I did the bare minimum at work all day long. I was feeling tired and unmotivated so I did just enough to fly under the radar until it was time to go home. I didn’t feel great about it but it really punched me in the mouth when I woke up on Tuesday morning. School was canceled for my wife and daughters and they got a “snow” day. My wife suggested I take a PTO day and spend time with them. My heart broke. I told her I had way too much to do and some lunch deadlines I had to meet (spreadsheets and reports that I could have done on Monday but…). I was sick over the time with my family I could have had but the “fart sack” on Monday led to a missed opportunity to get closer to my M and Shorties on Tuesday. Later that day I ran into this quote by John Maxwell that hit home and came with perfect timing. 

“We overestimate what we can do tomorrow, we over-exaggerate what we did yesterday and we underestimate what we can do today.” -John Maxwell

If we stay consistent about how we structure our “today’s” the yesterdays and tomorrows will take care of themselves. 

Today is the only moment we have, all we have is now. What is on your daily agenda? What are you putting off until tomorrow? Don’t wait, perform the tasks at a hand and do the best you can today. We never know what tomorrow will hold. 

MOLESKIN:

What is everyone’s go-to song/band right now? Comment under the backblast post in slack and share with the group. 

ANNOUNCEMENTS: