F3 Knoxville

Luck of the Draw

THE SCENE: 30
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20 IC
Shoulder Shredders x 20 IC
Air Squats x 20 IC
Merkins x 10 IC
THA-THANG:
Mosey through the park stopping periodically to pull 4 random cards. Shuffle and repeat.
MARY:
LBC X 10
Side Crunch x 10
Repeat for 5 minutes
COUNT-OFF & NAME-O-RAMA
10 men embraced the chaos of life.
CIRCLE OF TRUST/BOM:
Embrace the chaos life brings. Let it roll over you and see where it takes you. Sometimes chaos is good and sometimes not so good. Regardless, it stimulates character growth. Variety is the spice of life.
MOLESKIN:
ANNOUNCEMENTS:

Ladders

THE SCENE: Mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Partner slingshot run to Suckmore.
P1 jogs while P2 does 4 squats and sprints to catch.
THA-THANG:
Going down the ladder
Round 1
10 Pull-ups
Run up Suckmore past cone
10 Merkins
Reduce by 1 rep each time
Round 2
10 Dry Docks
Bernie up
10 Monkey Humpers on 4-count
Reduce by 1 rep each time
Mosey back to grinder
MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 men.
CIRCLE OF TRUST/BOM:
Bring a good attitude to all you do and you can change the mood of a whole room. Applies to your household, workplace or even out in the COT.
MOLESKIN:
ANNOUNCEMENTS:

Fun on Crumpet

THE SCENE: 50s. Heat wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Squats 4-count x 15 IC
Merkins 4-count x 10 IC
Burpees x 5
THA-THANG:
Carry CMUs to Crumpet
Burpee Broad Jump
30 Curls
Bear Crawl
30 Tricep Extensions
Inch Worm Merkin
30 Bent Rows
Crawl Bear
30 Upright Rows
Lt Dan
30 Goblet Squats
Repeat
MARY:
Captain Thor w/ CMU 8:32
LBCs 1 minute
COUNT-OFF & NAME-O-RAMA
12 brave souls.
CIRCLE OF TRUST/BOM:
“A runner is a miser, spending the pennies of his energy with great stinginess, constantly wanting to know how much he has spent and how much longer he will be expected to pay. He wants to be broke at precisely the moment he no longer needs his coin.”

“What’s crucial is the need to override what your instincts are telling you to do (slow down, back off, give up), and the sense of elapsed time. Taking a punch without flinching requires self-control, but endurance implies something more sustained: holding your finger in the flame long enough to feel the heat; filling the unforgiving minute with sixty seconds’ worth of distance run.”

“In a wide variety of human activity, achievement is not possible without discomfort.”
– Alex Hutchinson Endure
MOLESKIN:
ANNOUNCEMENTS:

The Hill of Broken Promises

THE SCENE: 30 and quite nice out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 40 (We used sandbags and other coupons for these)
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 40
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 40
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Narrow Squat 30
Toe Roll Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 10 times
Calf Raises 30 out/straight/in
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
Squats 50
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
MARY:
Ruck Hammers x 20
Ruck up Flutters x 30
COUNT-OFF & NAME-O-RAMA
6 men.
CIRCLE OF TRUST/BOM:
We prayed.
MOLESKIN:
This one is always a tail-whooper.
ANNOUNCEMENTS:
Bomb Shelter CSAUP next Saturday, Feb 9!

Who Does Tobias Work For?

THE SCENE: Sub 20, I dunno. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 4-count x 25 IC
Jog across parking lot
High knees back
Jog across parking lot
Butt kicks back
Jog across parking lot
Side shuffle half each way back
Arm circles fwd/back 4-count x 15 each way IC
Michael Phelps
THA-THANG:
Tabata – 30 seconds on, 10 seconds rest
Curls
Line up for sprints
Curls, Jump Squats
Line up for sprints
Curls, Jump Squats, Merkins
Line up for sprints
Curls, Jump Squats, Merkins, BBS
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers, Bent Rows
Line up for sprints
MARY:
Tempo Peter Parkers 4-count x 15 IC
LBCs
COUNT-OFF & NAME-O-RAMA
10 Men.
CIRCLE OF TRUST/BOM:
“There is so much pain and suffering involved in physical challenges that it’s the best training to take command of your inner dialogue and this new-found mental strength and confidence you gain by continuing to push yourself physically will carry over to other aspects of your life. You will realize if you are underperforming in your physical challenges there is a good chance you are underperfoming at school and work too. The bottom line is that life is one big mind game. The only person you are playing against is yourself.” – David Goggins Can’t Hurt Me
MOLESKIN:
Surprisingly the dips were the worst part.
ANNOUNCEMENTS:
Bomb Shelter CSAUP Feb 9. That’s next Saturday. Make the HC and show up!

Kraken at the Scrapyard

THE SCENE: It was like 60
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15
Squat 4-ct x 15 IC
OH Claps 4-ct x 15 IC
Bodybuilders x 5 IC
THA-THANG:
Kraken at the scrapyard
2 different sets of exercises to alternate each round. Run down to the street for a single bodybuilder then run back for the next exercise:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
2. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Pull-ups 8. Plank jack
MARY:
LBCs x 20
Boat/canoe
Repeat twice
COUNT-OFF & NAME-O-RAMA
18 HIMs came out on an oddly warm January morning. Couldn’t tag Potato.
CIRCLE OF TRUST/BOM:
“There is no passion to be found playing small–in settling for a life that is less than the one you are capable of living.” Nelson Mandela

“I’ve failed over and over and over again in my life and that is why I succeed.” Michael Jordan

“Many of life’s failures are people who did not realize how close they were to success when they gave up.” Thomas A. Edison
MOLESKIN:
ANNOUNCEMENTS:

CMU Route 66

THE SCENE: It was mid 40’s and pretty.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Blockees x 5
Block Hammers 4-ct x 5
Split Squat x 5 per leg
Leg Lifts x 5
Derkins x 5
Curls x 5
THA-THANG:
CMU Route 66
Blockees
Block Hammers 4-ct
Split Squat per leg
Curls AMRAP for the 6
11’s on Waxjob Hill
1 Dry Dock 4-ct
Crawl Bear up
10 CMU OH Press 4-ct
Bear Crawl down
Did 2 rounds
MARY:
Arm up Flutters x 15 4-ct IC
Rosilta x 15 4-ct IC
Repeat x 2
COUNT-OFF & NAME-O-RAMA
12 men including a flying EH! Welcome, Potato!
CIRCLE OF TRUST/BOM:
Bring a positive attitude into your relationships. Even if I’m in a bad mood I find if I greet my wife with a smile, kiss and positive attitude then she reciprocates no matter her mood before.
MOLESKIN:
ANNOUNCEMENTS:

Don’t Skip Leg Day

THE SCENE: Mid 40’s and raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 30
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 30
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 30
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Bent Row 30
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Bent Row 30
Run up to TJs and back to pavalon
Squats 50
Bent Row 30
MARY:
COUNT-OFF & NAME-O-RAMA
4 men crushed leg day
CIRCLE OF TRUST/BOM:
MOLESKIN:
This was a modified version of P90X Legs and Back
ANNOUNCEMENTS:

Kraken of the Fountain

THE SCENE: Mid-low 40’s, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squats x 10 IC
1 burpee
Squats x 10 4-count IC
2 burpee
Squat touch jumps x 10
3 burpee
Tempo merkins
4 burpee
Merkins x 10 4-count IC
5 burpee
Clap merkins x 10
6 burpee
THA-THANG:
Kraken of the fountain
2 different sets of exercises to alternate each round:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
1. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Door frame pulls 8. Plank jack
Most of us got 3-4 laps around.
Sprints across the field x 7 with 20 LBCs at the end of each.
MARY:
Side v-ups 15 each side
Hello angel x 15 4-count IC
Repeat x 2
40 seconds of LBC
COUNT-OFF & NAME-O-RAMA
10 men woke and slayed the kraken of the fountain. Welcome to Huey from Rwanda!
CIRCLE OF TRUST/BOM:
Only those who risk going too far can possibly find out how far one can go – T.S. Eliot

This is my mantra for 2019. I want to push myself way past my comfort level and break that voice in my brain that tells me to stop. This is mostly about physical endurance for me but if I can break through that wall in my brain I see it bleeding over into work and relationships. At work I want to push myself to be the most productive I can be in my time there. With my wife I want to push my vulnerability to her past my comfort level to the point we are one person in mind.
MOLESKIN:
ANNOUNCEMENTS:

Circuits

THE SCENE: It was 40ish with some cloud cover.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 SSH
10 LBAC fwd/bkwd
Micheal Phelps
High knees
Partner up and sling shot with CMU OH run to the educator, P2 10 iron Mike’s per leg
THA-THANG:
At the Educator
Bernie up, 15 Bobby Hurley’s
Plank walk curb to cone, 15 merkins
Lunge down to cone, 15 burpees
Repeat
Mosey back swapping who carries the CMUs every 2-3 light poles.
MARY:
BBS x 15
CMU up Leg lifts x 15
Repeat
COUNT-OFF & NAME-O-RAMA
7 men won’t need their legs today.
CIRCLE OF TRUST/BOM:
I missed hearing the Christmas story read this year so I read it to the group.

Luke 2:1-20 New International Version (NIV)

The Birth of Jesus
2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.) 3 And everyone went to their own town to register.

4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

14 “Glory to God in the highest heaven,
and on earth peace to those on whom his favor rests.”
15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”

16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told
MOLESKIN:
We did about 3 laps of the circuit on the Educator and 3 of the abs circuit.
ANNOUNCEMENTS: