F3 Knoxville

Bad Customer Service

THE SCENE: Somewhere in the 50s… Rain sort of tapering off… Maybe?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Hindurkins x10 IC
Cossack Squats x20 IC
TN Rocking Chair x15 IC
Travoltas x10 each arm IC

THA-THANG:
Insert information about the workout.
Everyone retrieves one 2-hand pee rock and two 1-hand pee rocks. Leave 2-hand pee rocks at the “service desk”
Time to try to return those crappy Christmas gifts, but of course you have no receipt!
Split into three lines, about 15yd from the “service desk”.
First man in line grovels to the desk (bear crawl w/ 2 1-hand rocks or snowplow w/ 2-hand)
Leave “gift” at the desk, but you get the runaround since you have no receipt (run around the outhouse)
Return to the desk to pick up your exchange (swap 2-hand for 1-hand or vice-versa)
Go to the back of your line and start doing the next exercise in the list.

2-Hand Exercises:
Curls
Blockees
Pullovers
Tri Extension

1-Hand Exercises
Flys
Woodcutters
Lateral Raises
Rocky Marciano

MARY:
Stood in line for too long!
COUNT-OFF & NAME-O-RAMA
11 strong… Well, 10 strong and 1 weak. Trying to fight off a cold…
CIRCLE OF TRUST/BOM:
So we probably all got at least one crappy gift this Christmas. But remember to thank God for his unspeakable gift – Never the wrong size, needed by all.
2 Cor. 9:15 – Thanks be to God for his inexpressible gift!

MOLESKIN:
Left an alternate Q in chalk up at the Pavalon in case it was more rainy… We’ll give that one a go next time!
ANNOUNCEMENTS:
Prayers for Mayberry’s Grandfathers – both in the hospital.

3 Rounds

THE SCENE: 57 degrees, no rain, dry parking lot…what more could you ask for!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20, merkins x10, rockettes x20, calf stretches

THA-THANG:

Mosey to the back lot near the bottom of Matterhorn.
Round 1: 100
25 merkins run to line (50yds) and back
25 Lunges run to line and back
25 LBCs  3-count run to line
move to round 2
Round 2: 200
50 squats run to line and back
50 SSH run to line and back
50 toe touch LBCs to line and back
Move to Round 2
Round 3: 100
25 shoulder taps run to line 3 and back
25 Bobby Hurley’s run to line 3and back
25 dry docks run to line 3 and back
Move to Round 1 and keep repeating till time is up
Mosey to AO by way of steps and hill at restaurant
MARY:: dealers choice
hands up hello dollys, BBS X20, backwards leg extensions

COUNT-OFF & NAME-O-RAMA

12 PAX

CIRCLE OF TRUST/BOM:
WORRYING DOES BO GOOD.

““So I say to you, do not worry about your life—what you will eat or drink, or about your body, what you will wear. Isn’t life more than food and the body more than clothing? “Look at the birds of the air. They do not sow or reap or gather into barns; yet your Father in heaven feeds them. Are you not of more value than they? And which of you by worrying can add a single hour to his life? And why do you worry about clothing? Consider the lilies of the field, how they grow. They neither toil nor spin. Yet I tell you that not even Solomon in all his glory clothed himself like one of these.”
‭‭Matthew‬ ‭6:25-29‬ ‭TLV‬‬

MOLESKIN:
Big praise for Tweet-E’s M today is 18 years sober!!!! What an amazing accomplishment!
ANNOUNCEMENTS:
F3 olympics and functions around the anniversary Nov 3-4

Upper Deck O Death

THE SCENE
70°
WELCOME AND DISCLAIMER
Check
WARM O RAMA
SSH X 15
4-count merkin x 5
4-count squat x 5
THA THANG
Mosey to Locust St garage
Run up stairs
Deck o death
Sprint parking lot, mosey back. Pull 1 card from each suit at a time. Repeat sprint and card pulls. Joker is bear crawl parking lot, mosey back. Face and Ace are 10.
♥️ clap merkins
♦️ jump squats
♠️ gas pumpers 4-count
♣️ decline dry docks
Run back down stairs and to AO.
MARY
ABCs
PAX
8 HIMs
BOM
en·dur·ance
noun
The fact or power of enduring an unpleasant or difficult process or situation without giving way.

When a person is able to accomplish or withstand a higher amount of effort than their original capabilities their endurance is increasing which to many personnel indicates progress.

We endure many hardships out here which builds or ability to do more next time. It works the same in all aspects of our lives. We endure the hardships that life throws our way with the help of friends and faith which enables us to withstand troubles and hard times down the road.
ANNOUNCEMENTS
F3 Anniversary weekend has a lot of good stuff happening.

Swallow the toad

THE SCENE: About 70, a little humid but some nice light winds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Set the standard with exercises in he thang

10 cmu curls ic

5- blockers/ manmakers oyo

5 cmu swings oyo

5 cmu thrusters oyo
THA-THANG:
F3 iron pax workout week 2. Check out f3 iron pax on Twitter. It’s a weekly challenge with some great workouts designed for 45-60 minutes. This particular workout was

  • 8 minutes of Cmu curls 25 curls then run 25 yards and back , rinse abs repeat for 8 minutes
  • 25 blockees, Run 25 Yard’s and back. Rinse and repeat for 8 minutes
  • 25 cmu /kettle bell style swings. Run 25 yards and back . RnR for 8 minutes
  • 25 thrusters , Run 25 Yard’s and back , 25 goblet squats , RnR for 8 minutes
  • 2 minutes rest between the 8 min sets.

MARY:
Flutters x 20 ic

lbc x 20 ic

lazy boys to finish out (60 seconds)
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
Swallow a toad in the morning and you will encounter nothing more disgusting the rest of the day.
MOLESKIN:
Always people or things ready to bring you down . Misery loves company . Well, we don’t go looking for it everyday but we should prepare for negativity physically and mentally. F3 is one way to do that. Getting up early, doing a brutal workout not only prepares you physically but also prepares you mentally to take on life in a positive way. Embrace the suck and swallow the toad now!
ANNOUNCEMENTS:
Trucking to the pound this weekend. F3 olympics coming soon!

“Farmers Don’t Carry…”

THE SCENE: 70 and 100% Blessed
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (ICx16)
Windmills (ICx15)
Burpees (OYOx5)

Indian Run Mosey (w/3 CMUs) to the Educator…

THA-WANNA-BE-THANG:
2 Rounds:

  • Incline Iron Boys (OYOx10
  • Run Up Hill, Jog Down, Bernie Up Hill
  • Pickle Pounders (4CTx10)
  • Jog Down Hill

THA-REAL-THANG:

P1 – 250yd Farmer Carry (CMU Each Hand)

P2 – Mountain Climbers w/twist (4CTx10)
Run 3 Parking Lines; Bernie Back 2
8th Line – Imperial Squat Walkers (4CTx10)
Continue Running 3 and Bernie Back 2
16th Line – American Hammers (4CTx10)
Bear Crawl Back to Start and Repeat if P1 Hasn’t Returned Yet

MARY:
No Time for this Beauty Today
COUNT-OFF & NAME-O-RAMA
16 Men Including 1 FNG Dr. Bacon…..WELCOME!
CIRCLE OF TRUST/BOM:
Reminder to the PAX to have patience in and throughout our lives.  Work / Job Related, Family Related, Driving and with others in general….and even with God.
MOLESKIN:
There is just something about seeing all the cars roll into the parking lot at 5:20am….the local neighborhood guys running out of the gloom and into the circle that puts a smile on my face and warms my heart!  Thank you all for making this AO a special place!
ANNOUNCEMENTS:
Kickball Tournament this weekend!