F3 Knoxville

Columbian neck tie mission complete

THE SCENE: 45, windy and crisp w a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squats x10

tempo merkins x10

proton Parker’s x10

jog the grinder a few times

imperial squat walkers x 23 ic
THA-THANG:
Mosey to the base of kiddie slope for Columbian neck tie

  • Run to the first cone run back to base and do 1 neck tie
  • Run to cone 2, run back to base for 2 neck ties
  • Continue until up to 20th cone , run back for 20 neck ties
  • Total of 220 Columbian neck ties and close to 4 miles of distance covered

MARY:
None
COUNT-OFF & NAME-O-RAMA

14 pax
CIRCLE OF TRUST/BOM:
God will give you more than you can handle but he will be there to help you get through it.
MOLESKIN:
At the halfway point during the workout, I  hit a wall, I went dark and thought to myself , this is too hard , I don’t know that I can complete all 20 cones… I knew that we had 20 cones but a few only saw 17-18 cones, which created some mumble chatter once they saw that there was more to do ! Seeing ALL THOSE cones lined up the hill really puts your mind in a place you don’t want to be. Knowing what we went through today , suffering through the workout, we or let’s say I found a way to get through and complete the planned workout. Last time we tried , we fell short of time. We fell short on official F3 time but were so close to completing the mission ! I really appreciate everyone staying a few minutes past so we could complete the workout! Everyone persevered through the workout ! Thank you and rest assure, we won’t need to do it again now that we finished what we started!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Side of Backen please

THE SCENE: Low 50s , great weather !
F3 WELCOME & DISCLAIMER

yep


WARM-O-RAMA:

Bac x 10 each way ic

tempo squats x10 ic

lunge around the world x 4

tempo merkin x 10

alternating superman x 20 ic

plank
THA-THANG:
KRAKEN with a side of BACKEN

  • 8 cones spread out over .37 mile loop. Each cone has an exercise to do
  • Once you complete first cone exercise , pax line up and Indian run the loop and advance to the next cone and do that exercise
  • pax stayed together and Indian ran each lap.
  • Every time you run by the playground , pull off to the side and do 5 pull ups at the playground
  • Total of 40 pull ups were completed
  • Exercises were , merkins, LBC, lunges , dry docks, power T flutters ,alternating Superman’s , monkey humpers, bodybuilders
  • total of 8 laps, 2.5 miles

MARY:
Side tri ride x 5 each side

not so lazy boys then while being lazy , we changed the channel and watched 007, James. Bond
COUNT-OFF & NAME-O-RAMA
12 pax crushed it !
CIRCLE OF TRUST/BOM:

I have read this before but always good to share . And, thanks to Cap’n Crunch for sharing this with me !

“A band of brothers, in the sense that we use the words in this book, is not a meeting, a club, a therapy group, or a self-help society. It is the group of men we do life with. It is the team of brothers committed with us to the cause of great manhood. It is the band of men with whom we build a manly culture of inspiration and achievement.” – Stephen Mansfield, “Building Your Band of Brothers”

MOLESKIN:
As we start new AOs , let’s band together like brothers and spread the love and be the leaders we were meant to be.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Captain spectacular visits the Asylum

THE SCENE: 56 and crisp with a shooting star during the workout!
F3 WELCOME & DISCLAIMER

Yep!
WARM-O-RAMA:

SSH x20 ic

squats x 20 ic

merkins x10 ic

peter parkers x10 ic
THA-THANG:

  • 11’s at the end of the parking lot where the hill is that goes down to the ball field. At the bottom, start with 1 monkey humper (4 ct) Bernie up and do 10 big boys. Do this until the script is flipped. Total QUAD smoke fest!
  • Capri lap to loosen the quads up. Circle up, lock shoulder to shoulder in a circle with the pax and perform calf raises, straight, out, and in X 20 on the 4ct for each directions. Good ole calve smoke fest and with the pax resting on each other, it provides more resistance.
  • Capri lap again to loosen calves
  • Circle up with your CMU for CAPTAIN SPECTACULAR! 1:4 ratio of one inch worm merkin: 4 cmu goblet squats and 4 CMU overhead presses
  • Do this ratio up to 10 inch worm merkins: 40 cmu goblet squats and 40 cmu over head presses
  • TOTAL reps during captain spectacular is 55 inch worm merkins, 220 goblet squats and 220 over cmu overhead presses. A really good anaerobic workout I might add!

MARY:
Boxcutter x20 ic

LBC x20 ic

not so lazy boys right into James bond poses

Captina thor up to 5 big boys : 20 American hammers
COUNT-OFF & NAME-O-RAMA
20 pax including one FNG , BOILED
CIRCLE OF TRUST/BOM:
You haven’t tested your limits until you try something you can’t do! The best day is today because yesterday is gone and tomorrow is not guaranteed.
MOLESKIN:
I know…..simple BOM but it says so much in so little words! keep on keeping on and make every good day and great day!! AYE
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Flipping cards

THE SCENE: Breezy and in the 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Monkey humpers, merkins, big boys , burpees
THA-THANG:
Deck of cards on the tennis courts

  • Hearts – burpees
  • Diamond-merkins (4ct)
  • Spades -monkey humpers (4ct)
  • Clubs -big boys
  • Face cards are 15 reps
  • aces -21 reps
  • 7-10 card , do those reps
  • 2-6 cards , suicides w cones. Pull a 2, suicide 2 cones, pull a 6 suicide 6 cones. Etc…
  • joker-run to the pavalon and back
  • we got close to finishing the deck of cards. Lots of suicides and merkins in the front end of the stack ! Deck of cards is always great because you never know what is coming next.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
Let’s keep leading ! The only way to get better is to practice. Sign up to Q not only at the Bombshelter but sign up to Q at another  AO and lead a group of men you don’t know . It will only help you be a better leader.
MOLESKIN:
I think I am a social introvert. I like being social but I will never be that guy that will out talk you! I like being alone but only for short periods. Signing up to Q and leading workouts is good for me. It’s not my comfort zone to be in front of a bunch of people talking but leading workouts has helped me overcome those fears. I encourage everyone to get out there to lead! It’s what we are meant to do as men and men of action lead

Announcement s

convervgence this Saturday and the Equalizer launches in April during the week

Snorkel induced Sea biscuit

THE SCENE: 32 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Woodshack led the warm up, Snorkel called the thang!

squats, baby arm circles forward and backward, merkins, and some sort of ZUMBA stretch…
THA-THANG:
VQ did not show up or lets say that he showed up late for his Q. ALL GOOD! We did a quick warm up while waiting on butterfingers and went straight into a sea biscuit induced by Snorkel. Exercises were

  • 10 pull ups or bar pulls
  • 20 merkins
  • 30 big boys
  • run laps as per seabiscuit with exercises between

MARY:
Cable Guy led us in Boxcutters and american hammers
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
LOVE ON YO PARENTS!!
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.