F3 Knoxville

Mental Toughness

TTHE SCENE: Mid 60’s. Humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 IC
OH Claps 4-ct x 25 IC
Squat x 25 IC
Dips x 25 IC
Alt Deadlift Squat x 25 IC
Calf raise x 25 out/fwd/in IC
Little this/that
Michael Phelps
THA-THANG:
Each man grab a station. AMRAP 1 minute at each station. Hit each station 4 times.
1. Shrug the twins/buckets of rocks
2. Weighted squat ruck or sandbag front load
3. Weighted dips ruck or sandbag
4. Sandbag deadlift
5. Lawnmowers with plates alt each 10
6. Weighted calf raise alt each 20 in/straight/out
MARY:
30 seconds of LBCs
COUNT-OFF & NAME-O-RAMA
16 brothers
CIRCLE OF TRUST/BOM:
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:
No cardio but still worked up a great sweat and burned a lot of calories.
ANNOUNCEMENTS:
OEW night at Abridged May 9 at 6pm.

Burn the Wet Wood

THE SCENE: 48 and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x20

Cherry Pickers IC x5

‘Mericans IC X10

Mountain climbers IC x10

THA-THANG:

CMU Exercises
Ratchet Squrls = Ratchet squat curls
French Military Squats
Stocky Balboas = weighted Rocky’s
Lunging Tricep Extensions
Blocky Hurley’s
BURN OUTS
250 of each
Start wherever you want, finish wherever you want – but once you start an exercise you have to finish it!
When you burn out either arms or legs, run to the tennis courts and grab a ball. Do what it says x 10. Run back and start where you left off.
Dodgeball – we have balls, if you get hit you do the exercise x10. If you catch it they do it x20.. Once the exercise is done you join again

COUNT-OFF & NAME-O-RAMA

Junk, Mayberry, Sparky, I-beam, Hot Tub, Scooter, Snitch, Abacus, Waxjob
CIRCLE OF TRUST/BOM:

– Recapped the story of Elijah
1 Kings 18
God is the igniter of wet wood. Sometimes the wood is wet because of our circumstances, or our environment. Sometimes it’s wet because of relational issues, or our internal crapola. Sometimes it’s wet because we have been pouring buckets of water over ourselves with our own decisions. Whatever the reason, He is the igniter of wet wood. Sometimes He even wants the wood wet for His Glory, just to show that it’s only Him who could have done it. So even if you feel like you’re dealing with wet wood, ask for the fire!

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MOLESKIN:
We spent time praying for Wallball’s dad who is getting a consultation for a heart transplant today..
ANNOUNCEMENTS:
None.

March Madness

THE SCENE: 49 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:

Cherry Pickers x 16 IC

Big Arm Circles F/B x 16 IC

SSH x 16 IC
THA-THANG:
17s (March Madness Theme: 1-16, 2-15, 3-14….)

  • Bobby Hurleys at the Top
  • Mahktar N’Diayes at the Bottom

Suicides with 8-Count Body Builders

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:
David vs Goliath story shared from I Samuel 17. David selected 5 smooth stones to kill the Philistine. God places stones/things in our life to fight with. David May seem brash and cocky but he recalls God’s faithfulness in the past and claims this for future success.
MOLESKIN:
Wagon Wheel turned in an all-American performance. Great group of men- worked hard and encouraged each other along the way!
ANNOUNCEMENTS:
The Equalizer launches Monday-Wednesday workout options starting April 1 (keeping Saturday option. Mon-Wed-Sat)

Time for the speed round

THE SCENE: I  don’t know what the temperature was but it was  Noooice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, rockettes, merkins
THA-THANG:

Mosey to the steps down from the restaurant rock.
14 different stations:(any order)
PAX slips up and everyone goes to a station.
Stations:
35lb plate press (press both at once if your a stud)
Bobby Hurley’s
Merkins
Lunges
Plank Supermans
Side lunges
Dry docks
Squat jumps
Dips on curb
Plank leg raises
More squat jumps
round the clock merkins
10lb medicine ball slams
Plank jacks
One guy runs up the hill to the rock and does 5 burpees and back down while all others do exercise they are at. Once the rock run gets back down everyone rotates/switches exercises in a clockwise manner.
After everyone does all exercises….
SPEED ROUND: move as fast as you can through exercises doing a qty of 10.
SUPER SPEED ROUND: 5 exercises even faster.
Pick up cones and weights and go back to AO.

MARY:
42 flutter kicks
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
I talked about being a good role model for our kids but not allowing our kids to put us as their example. We will fail and we will fail in front of them. Their ultimate example needs to be that of Christ.
MOLESKIN:
Good to see proton and rusty at the dog pound.
ANNOUNCEMENTS:
Wagon wheel talked about the hardship hill podcast, updates on the race, prayers for family and friends with illness.

Sally’s Super 21

THE SCENE: Low 40’s and a little damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

– Tempo Squats x 25 IC

– Carolina Dry Docks x 20 IC 4ct.

– Lunges out and back

– Shoulder blasters

THA-THANG:
Mosey to tennis courts for Super 21s:

– 1 Merkin, run across court for 1 big boy sit up

– 2 merkins, 2 sit ups

– Increase by 1 rep each set until 21

– Pause after 10, 15, and 21 to keep the Package together and do 21 rest squats

The PAX crushed this so we had time for a set of Bearpees across the court:

– 5 bear crawl steps to 1 burpee, 5 steps to 2 burpees, and continue across court. Once we hit the other side, we crawl beared back with the same burpee intervals. Naturally, the PAX loved the burpee/bear crawl combo!

We spent our last few minutes squatting to ole Green Sally.

MARY:
– Box cutters x 25 IC

– Hello Dolly x 25 IC
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed being content in our lives without being complacent. As leaders and HIMs we should strive to improve our own situations instead of waiting for someone else to step up.
ANNOUNCEMENTS:
The Equalizer is expanding to Monday & Wednesday, be sure to check it out. F3 Dad’s Camp is coming up in the fall so look out for that as well.