F3 Knoxville

Mosey to the Kraken

THE SCENE: upper 30s and supposed to be raining or snowing, but neither
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x10

Merkins x 5 IC (4 ct)

10 burpees OYO
THA-THANG:

  • Mosey to Mr. Rogers Street for the Kraken.
  • On the way there stops along the way for escalator. 10 burps, 20 dry docks, 30 LBC, 40 squats
  • Once we reached the Kraken circle, perform reps at each cone, once complete, run down to the stop sign and back. Ran to the stop sign one  and due to time, we ran around the Kraken. Exercises were;
  • 20 star jacks, Power T flutters, Burpees, Monkey humpers, merkins, WWI sit ups, Froggie squats, DRY DERKINS.
  • ALL were done with 20 reps single count except for flutters and monkey humpers
  • Mosey back to the AO with de- escalate on the way back. We finished the escalator at the AO

MARY:
LBC x20 ic, Side tri rises x10 each side IC, FLutters IC, Lazy boys the last minute
COUNT-OFF & NAME-O-RAMA
11 pax including 1 FNG Nathan aka Lay up
CIRCLE OF TRUST/BOM:

Mark Linton wrote: A real man is the kind of man that when your feet hit the floor each morning the devil says Oh Crap, he’s up! Brother, life is too short to wake up with regrets. So love the people who treat u right. Forgive the ones who don’t just because you can. Believe everything happens for a reason. If you get a second chance, grab it with both hands. If it changes your life, let it. Take a few minutes to think before u act when you’re mad . Forgive quickly. God never said life would be easy . He just promised it would be worth it. 

A real Brother walks with u when the rest of the world walks on you. Send to all ur Brothers. For you Big Bro.Salute!!!😎

MOLESKIN:
I wanted to expand on the BOM but completely forgot where I was going with it. But in short, I wanted to let the pax know, the older we get the easier it is to isolate ourselves as men. With that said, my dad has a lot of friends that stay in contact with him and its a great reminder for us to NOT isolate ourselves and stay in contact with our friends, old and new as we grow older. So lets not only get better together but let the friendships grow over the years.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

So Many Brickees…

THE SCENE: Mild temp. Good humidity. No bad omens to help people guess what was coming

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
some light stretching
Grab two bricks
some Merkins, some squats, good mornings, etc. just checking that everyone’s body is working.

THA-THANG:
Run around the park. Stop at every 5th light post. alternate between “Brickees” (burbees with a brick in each hand), and some other work (WTFs, triceps, squats).

5 reps at 5th light post, 10 at 10th, 15 at 15th…50 at 50th

Back to grinder, keep your bricks
10x Merkins –> Lunge to next station
10x BBS –> Bear Craw to next station
10x 4ct Mtn Climbers –> Crab Walk to next station
10x Box Jumps –> Jog back to start
add 2 reps each time through

MARY:
Box cutters, Bricks up and down, bricks up and down with 6 inches, LBCs, superman/banana, etc.

COUNT-OFF & NAME-O-RAMA
All tagged, also one FNG (Hype)

CIRCLE OF TRUST/BOM:
Everybody point North with me (I point south). Everyone pointed south at first and then got confused and tried to figure out where north was by looking around.

What just happened? You all looked for evidence of where north was. At first you looked at me, but evidence of the sun contradicted my account.

When you are looking for truth, you don’t close your eyes and try to feel it out. You look for evidence, but you also have to test that evidence with other sources of truth.

My main source of truth is Jesus who made the claim, “I am the way, the truth, and the life”.

I challenge you all to test that truth claim and see how it holds up. And see how it changes the way you live.

ANNOUNCEMENTS:
Anniversary stuff coming up soon!

Where is the Creek?

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

Line up on baseline for 5 tempo merkins

Jog across

5 tempo squats

Millennial run back
THA-THANG:

Run down hill by Pav and back up for:
10 BBS
15 Jump squats
20 Merkins
Repeat X 5
7s at scrap yard
6 Pull-ups
Broad jump to cone
1 4-count dry dock
5 rounds of all out sprints across grinder

MARY:
Leg lifts x 15
V-ups x 15
Lazy boys x 3 for about 20 seconds

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 12:14
Wise words bring many benefits, and hard work brings rewards.

MOLESKIN:
ANNOUNCEMENTS:
Seabiscuit this Sunday at West HS track at 7 am.

Bomb shelter first anniversary special Q next Saturday the 13th 7 am.

F3 Olympics at the Asylum November 3.

Another Day in Paradise

THE SCENE: Lovely

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Head – Shoulders – Knees – and Toes
THA-THANG:
Ran to area where everyone could do tabata: 20 seconds on/10second rest: pull ups, sit ups, push ups, squats

Ran back to starting point, tabata sets again with burpee variations

MARY:
Core stuff
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Is spirituality about getting closer or getting better?
MOLESKIN:

ANNOUNCEMENTS:

Die Inside Like a Winner

THE SCENE: Pretty warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Mosey to the field at the back of the park. Sprint 50 yards and suicide back along the cones every 10 yards. Pull a card from each suit. Face cards are 10. Ace is 1.
Exercises:
Hearts – BBS
Diamonds – Burpees
Spades – Iron Mikes 2-count
Clubs – Ranger Merkins
Joker – Bear Crawl 50 yards down and back
MARY:
Included
COUNT-OFF & NAME-O-RAMA
9 of us suffered greatly
CIRCLE OF TRUST/BOM:
the true price of leadership is the willingness to place the needs of others above your own. Great leaders truly care about those they are privileged to lead and understand that the true cost of the leadership privilege comes at the expense of self-interest.
Simon Sinek, Leaders Eat Last: Why Some Teams Pull Together and Others Don’t
Thanks Proton for the rec!
MOLESKIN:
We did the whole deck! 85 reps. We had to cut out the last couple sets of running for time. Credit: Pinnochio for the name of the workout
ANNOUNCEMENTS: