F3 Knoxville

Building bridges

THE SCENE: Clear , low humidity, 60s

Burpee Dan down the grinder

bear crawl / plank Indian crawl the grinder

  • EVERYONE grab a CMU and head to the base of kiddie slope
  • 11s w Mr spectacular at the base starting w one
  • 10 cones are surest out going to the top of kiddie slope ,
  • Do one Mr Spectacular, run to the 10th cone, run back and do 2 Mr spectacular, run to cone # 9…
  • Repeat until you do 10 Mr spectacular and run to cone #1.  10 th cone being the furthest away .
  • About 2 miles of running back and forth and 55 Mr spectaculars
  • mosey to the base of mt crumpit for 5 rounds
  • one round consisted of 20 CMU curls at the base, run to the top , 20 lbcs
  • 100 Curls and 100 lbcs

30 gas pumps oyo

20 hello dolly ic
9 pax
Story from the Q source ;

Once there were two brothers who lived on adjoining farms fell into conflict. It was the first serious rift in 40 years of farming side by side, sharing machinery, and trading labor and goods as needed without a hitch.
Then the long collaboration fell apart. It began with a small misunderstanding and it grew into a major difference, and finally it exploded into an exchange of bitter words followed by weeks of silence. One morning there was a knock on John’s door. He opened it to find a man with a carpenter’s toolbox. “I’m looking for a few days work,” he said.
“Perhaps you would have a few small jobs here and there. Could I help you?”
“Yes,” said the older brother.
“I do have a job for you. Look across the creek at that farm. That’s my neighbor, in fact, it’s my younger brother. Last week there was a meadow between us and he took his bulldozer to the river levee and now there is a creek between us. Well, he may have done this to spite me, but I’ll go him one better. See that pile of lumber curing by the barn? I want you to build me a fence – an 8-foot fence – so I won’t need to see his place anymore. Cool him down, anyhow.” The carpenter said, “I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

“I think I understand the situation. Show me the nails and the post-hole digger and I’ll be able to do a job that pleases you.”

The older brother had to go to town for supplies, so he helped the carpenter get the materials ready and then he was off for the day. The carpenter worked hard all that day measuring, sawing, nailing. About sunset when the farmer returned, the carpenter had just finished his job. The farmer’s eyes opened wide, his jaw dropped. There was no fence there at all. It was a bridge… a bridge stretching from one side of the creek to the other! A fine piece of work handrails and all – and the neighbor, his younger brother, was coming across, his hand outstretched. “You are quite a fellow to build this bridge after all what I’ve said and done.”
The two brothers stood at each end of the bridge, and then they met in the middle, taking each other’s hand. They turned to see the carpenter hoist his toolbox on his shoulder. “No, wait! Stay a few days. I’ve a lot of other projects for you,” said the older brother.
“I’d love to stay on,” the carpenter said, “but, I have many more bridges to build.”

Let’s build bridges and not divide during these times , especially the iron pax challenge . Yes , we need friction( iron sharpens iron !)  to grow as men but we can provide positive friction with encouraging to do the right thing and not negative friction by calling someone out and put them down because they are not doing the right thing.
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Bottle Up and Explode

Ooo THE SCENE: Not too bad out.

High knees
OH claps
Mosey w/ CMUs to the Educator.
Under construction so we audibled to the field across the street.
Suicide the cones then run the loop back in between rounds.
5 rounds of 20 reps each.
CMU up flutters x 20
13 brothers
Asking for help is ok. Emotionally as men we may bottle up our feeling because if we ask for help we think there is something wrong with us. Just like we need help from our brothers out here to get better physically we need to rely on our brothers and significant people in our lives to get better emotionally.

The Narrow Road

THE SCENE: Felt a little hot, but nice overall.

SSHs x20 IC
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Cherry Pickers x8 IC
Four cones were set up in a rectangle across the grinder. Each person started at a different cone and did the first exercise there. Then they moved clockwise to the next cone by either bear crawling (shorter side of the rectangle) or doing a defensive slide (longer side of the rectangle). They then did the first exercise at the next cone and so on until they finished the first exercise at all four cones. Each time we completed four exercises, we ran up the troll bridge and did 10 bodybuilders before going back and moving on to the next set of exercises.

Exercises at each cone:
Cone #1

    • Goblet Squats – 20
    • Overhead CMU Lunges – 20 each leg
    • One Leg Deadlifts – 20 each leg
    • Step Ups – 20 each leg

Cone #2

    • Three Part Merkins – 10
    • CMU Chest Presses – 30
    • Hand Release Merkins – 20
    • Wide Merkins – 20

Cone #3

    • Bent Over Rows – 25
    • Tricep Extensions – 20
    • Curls – 30
    • Chest Ups/Pull Ups – 15

Cone #4

    • WWII BBS – 30
    • Boxcutters – 20 4 Count
    • Flutter Kicks – 20 4 Count
    • V-Ups – 20

We did a little ring of fire holding an Al Gore while each person did a burpee. For round 2 we each did 2 burpees before time ran out.
16 PAX Strong today
Matthew 7:13-14 says “Enter by the narrow gate, since the road that leads to destruction is wide and spacious, and many take it, but it is a narrow gate and a hard road that leads to life, and only a few find it.”

I feel like this verse is applicable to anything we do in life. As F3 men, we walk a narrow road each day when we decide to wake up early and workout. We have to strive to take the narrow path in each and everything we do. Comfort and ease are the barriers to happiness and success.


IPC 2018 WK 3

THE SCENE: Hot and humid

SSH x 20 IC

Merkins x 10 IC

Squats x 10 IC

Slow run loop around half the park


15 Burpee Block Jump Overs

Broad Jump 10 yds out and back

50 Hand Release Merkins

Broad Jump 10 yds out and back

14 Burpee BJOs

Broad Jump 10 yds out and back

50 Goblet Squats

Broad Jump 10 yds out and back

13 Burpee BJOs

Broad Jump out 10 yds and back

50 CMU up leg raises

Broad Jump out 10 yds and back

Repeat reducing Burpee BJOs 1 rep each time

50 Burpee penalty for the 50 stars on the flag that I forgot at home. We got to 20 before time.
16 HIMS including One Bar – Charleston, Plank – Hickory and Bubblehead – Charleston
Let the men know I RSVPed to GoRuck that I would not be attending Selection. Biggest reason to me was I had no WHY. I have struggled since I signed up to find my WHY and after the reality show joke that was Team Assessment I have basically decided I’m done with GoRuck challenge type events. Star Course is another story 🙂
So this was worse than I remember it being when Moses and I did it last year. Turns out I added in too many Broad Jumps. My B.
Visitation for Mr. Rogers son is Sunday 2-5 at intermediate school.

Bombshelter Killer Bs IP challenge

THE SCENE: Upper 60s n dark

9 ssh IC silent count in honor of Garrett Jablonski

  • Killer Bs iron pax week one challenge
  • 5 rounds for time .see picture ….
  • handy.

Flutters x10 IC

alternating Superman’s x20
21 pax
Remembering Garret . Thank you Tank for speaking this morning about Garret and thank you to Proton for praying us out.
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