F3 Knoxville

Butter Biscuit

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hop (20), High Knees – 1 Minute, Mtn Climbers (20), Squats (20), Groiners (10)

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 50 Side Straddle Hop
  • 40 High Knees
  • 30 Mtn Climbers
  • 20 Squats
  • 10 Groiners

MARY:
Something new from Pinocchio…Thanks,  Box Cutters, LBC’s to cash out

COUNT-OFF & NAME-O-RAMA
15 HIM’s tackled the Butter Biscuit; Butterfingers, Henhouse, Neighbor, Snorkel, KY, Hammy, Graceland, Espy, Goldfinger, Sake, Pinocchio, Dreamer, Drifter, Moses, Cable Guy
CIRCLE OF TRUST/BOM:

I have gained more than friends over the last two years with F3.  Through constant sacrifice and suffering I have found brothers within this circle of men.  I’ve have learned so much from each of you.  Your strength, compassion, and generosity have change my life.  Thank You!

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Not an Octopus

THE SCENE: Low 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 squats

Jog grinder

5 pull-ups

Jog grinder

5 merkins

Jog grinder

5 step ups per leg

Jog grinder
THA-THANG:

Kraken on the rocks.

Exercises:

  1. Thrusters x 20
  2. Decline merkins x 20
  3. Swings x 20
  4. Goblet squats x 20
  5. Curls x 20
  6. Tricep extensions x 20
  7. Burpees x 20
  8. Lawnmowers x 20 per arm

MARY:

CMU up flutters x 20 IC

CMU chest presses x 20

Isometric CMU hold 20 second count

Repeated 5 times for 100 of each
COUNT-OFF & NAME-O-RAMA
14 men of the sea lay waste to the mighty creature
CIRCLE OF TRUST/BOM:

Repeat from last week at RAW. Wanted my BS boys to hear this.

6 exercises to improve mental toughness:

  1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
  2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
  3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
  4. Ruck – put a heavy pack on and go walk for hours.
  5. Farmer carry – pick up some heavy shit and go for a mile walk.
  6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday. No Bomb Shelter workout scheduled. Come support us by drinking beer and eating grilled meats!

Ever felt you were going backwards in life

THE SCENE: Warm for upper 60s. A bit windy too
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Reverse arm circles, tempo squats, tempo merkins , SSH in reverse  start at 20 and go to negative 5. Pax fell apart at 0…..which is funny due to all the smart/engineers at the BS. Pinocchio was the only one I believe to keep counting from 0- negative 5.

Bernie the grinder , reverse sumo walk halfway back then Bernie back to start.

5 burpee penalty for the FNG that kicked the cone
THA-THANG:
EVERYTHING WE DO TODAY IS IN REVERSE OR BACKWARDS

  • RT 66 starting at 11 and working down to one. 11 burpees, Bernie to next light pole, 10 burps, always running backwards between light poles
  • Once we made it to mt Crumpit , 7s . At the base , do one monkey humper , Bernie up to Crumpit and do 6 WWII sit-ups with your head downhill , Bernie back down . Rinse n repeat until reps of said exercise are flipped
  • Bernie back to AO
  • Bearway to heaven or Way bear to heaven !  Instead of bear crawl, we crawl bear the whole time. Pretty brutal !
  • over a mile of running and crawl bear backwards today!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 pax incl one FNG- ESPY
CIRCLE OF TRUST/BOM:
Ever felt like your going backwards in life and just can’t succeed? Well, I have but I think that’s ok and part of life. I believe if you always succeed in all that you do, you are not trying hard enough or challenging your self enough. You don’t know your limits until to take yourself to the limit and fail. Don’t be afraid of failure , embrace it when it comes and become stronger from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Abridged tonight . Go for fellowship and support for hardship hill and OEW!

Cinco de Seveno

THE SCENE: A crisp, beautiful morning between 45 and 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 side straddle hops, 15 arm circles forward, 15 backward, 8 body-builders, indian run with CMU

THA-THANG:
1st exercise: Unbroken sets of 30 (not for speed, good form)

2nd exercise: work until partner is finished with 1st (Plyometric exercise – explosive)

Switch

After each round switch who goes first.

Exercises:

  1. Deadlift- 2 CMUs
  2. Pistol Pete
  1. Floor Press with CMU
  2. Star Jacks
  1. Bent rows
  2. Iron Mike
  1. Thrusters
  2. Box Jumps
  1. Curls
  2. Plyo push-ups

1.Tricep extension

2. Body-builders

MARY:
One partner farmer carry two CMUs while the other Big boys. Switch. 20 box-cutters, 20 heels to heavens, LBCs cash-out

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am hard on myself. I expect a lot out of me and the way that I know is because of my frustration, anger, or dismissal for myself when things don’t go my way.  I put my faith in a lot of things, including myself.  I have a lot of faith in my body because I think if I eat right and work out that my body will be transformed.  I expect the same to happen in my spiritual life.  When it doesn’t then I get frustrated and either blow up or hide or double down on my efforts.  2 Corinthians 3 says that I am being transformed into the image of Christ and the only prerequisite for that is my faith in Jesus.  Not in my efforts, not in how well I’m doing, not in how others see me, not in my position at work, home, with friends.  I want to put my hope and faith in the Truth that I am being transformed into Christ’s image, in His time, in His way, not my own.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Volition

THE SCENE: Clear skies, 51 degrees F, 90% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Glute marches, Baby arm circles (forward/backward), Imperial squat walkers.

Length of grinder jog, Bernie, skip, and karaoke.
THA-THANG:
Partner up.  #1 overhead CMU carry toward Mt. Crumpit by way of the fountain.  #2 does 5, WWII sit-ups, runs to catch #2 and overhead carries CMU while #1 does 5, WWII sit-ups.  Continue to alternate until reaching the base of Mt. Crumpit.

At Mt. Crumpit #1 run up to back side of tree, performs 3 burpees, and runs down to pick up where #2 left off on the following exercise reps.

100 CMU Squat thrusts

200 Derkins

300 OH CMU Flutter kicks (single count)

200 One arm dead lifts (alternate arms after 10x)

150 Curls

200 Bent rows

200 Dips

When time requires, return to AO with OH CMU carry/WWII sit-ups described above.

MARY:
Glute marches, Box cutters, LBCs.

COUNT-OFF & NAME-O-RAMA
8 HIMs.

CIRCLE OF TRUST/BOM:
Today we spent time on “voliltion.”  What got me thinking about it was a photo on social media that I saved a few years ago.  It was a picture of the football field with Army and Navy playing.  The caption said something about it being the only game that day where every player on that field was willing to die for me and my freedom.  I also thought of my son-in-law, Travis.  During one of his 8 tours of duty he received the Bronze Star for Valor because he chose to live by the Ranger creed to leave no man behind, put himself in harms way, and drag his wounded teammate to safety.  Sua Sponte!  I mentioned one of the last scenes of the movie, Saving Private Ryan, when Captain John Miller (a Ranger) tells Private Ryan to “earn this.”  This disappointed many Army Rangers because they believe that a Ranger would not say something like that.  Rangers don’t expect their service to be “earned”, there service is their own volition.  Sua Sponte!

We celebrated Christ this past week.  He chose to obey his Father on His own volition.  Yes, in His prayer in the garden He did ask if there was some other way to accomplish His mission but he always came back to say that He would do the will of His Father.  Jesus didn’t ask us to earn it.  He did it by choice so that our sins would be forgiven, we would be declared justified in God’s eyes, and redemption could be ours.  We don’t have to earn it.  We only need to repent, profess Christ, obey, and follow.  Not easy, but at least we know the way to everlasting joy and peace.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.