F3 Knoxville

Have a Naturday (Don’t Mind if I do)

THE SCENE: Sticky, Muggy, and Warm for a beautiful Naturday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Good Morning Abbey’s, 11 T-Plank Arm Circles each direction IC (B), Cherry Pickers x 10 IC, Happy Jacks 5 sets IC, Tempo Squats x 10 IC
THA-THANG:
Mosey to the Rock Pile, Perform 5 Burpees then pick up a coupon

  • Indian Run w/ coupon to 1st TN Lot
  • Pick a partner and wheelbarrow the lot, then swap places & repeat
  • Bear Crawl the lot and return with crab walks, when complete Al Gore with coupon out in front until last HIM done
  • Mosey to Lifehouse lot w/ coupon and perform 20 Flutter kicks
  • Mosey to Norm Hill with a partner
  • P1 runs to top of hill and performs 3 8CT Manmakers while P2 does 100 BBS, 200 MKNS, 300 OH Press Squats w/ coupon, 400 Tricep raises with Coupon, 250 OH Arm SWING w/ Coupon while holding a squat
  • Run all the way back to rockpile to discard coupon
  • Run back to AO

MARY:
Gas Pumps x 10 IC, Flutters x 25 IC, Never Cross Dollies x 10 IC, Freddy Mercury x 20 IC.
COUNT-OFF & NAME-O-RAMA
14 HIMS, some of which chose the wrong size coupon/rock and lived to regret it
CIRCLE OF TRUST/BOM:
A little message about being true to yourself.  Why would you want to be anyone else, just be a better you.  You know yourself better than anyone.  Pick the parts you want to change or improve and share it with those around you who you love and trust.
MOLESKIN:
Word of Advice, always watch the Q before selecting your rock size
ANNOUNCEMENTS:Get ready for Wk 1 of the Iron Pax Challenge!

Iron Sharpens Iron

THE SCENE: Overcast, 71°F, Feels like 72°F, Humidity 92%, Wind 3mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Imperial Squat Walkers 20x IC
  • LBAC 15x IC Forward & Reverse
  • Overhead Claps 20x IC
  • Little of this, little of that, some of these and som of those

THA-THANG:

  • Mosey to the back lot
  • Find a battle buddy
  • 4 rounds
    • 50 squats
    • 40 BBS
    • 30 Merkins
    • 20 iron Mike’s
    • 10 burpees
    • Run around the parking lot
  • Mosey to the front
  • Brickyard bear crawl with battle buddy
    • P1 Al Gore while P2 bear crawls to the opposite curb completes 5 merkins and returns, flap jack
  • 11s
    • Flutter kicks
    • Hammers

MARY:

  • Box Cutters 20x IC
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA
FNG – Chuckie
CIRCLE OF TRUST/BOM:

Proverbs 27:17
As
 iron sharpens iron,

So a man sharpens the countenance of his friend.

As men we need to be pushed and challenged by other men. Each of us is iron, but that does not mean each of us is the same. You cannot sharpen a sword with another sword, you must sharpen a sword with a file. There are many times in our lives where we need to be the sword, being sharpened by the men around us, but we will also need to be the file to sharpen our brothers as needed. This process is not just physical, it includes mental and emotional aspects as well. At our AOs we all have different skills and abilities, we need to be willing to use those to lift up our brothers when needed, push and pull them along, and even be confrontive and abrasive as necessary to equip our brothers to be the leaders they need to be.

MOLESKIN:

As I take the AO Q over from A-Rod, I think over the past year and 8 months since I started attending F3 at the Brickyard. I am not the same man I was when I started. I am stronger physically yes, but also mentally and emotionally. I am willing to step into the hard leadership situations as a direct result of Qing a group of men in the gloom. I never thought a post on Facebook would change my life as it has, I am grateful that A-Rod took the chance to start the AO at Brickyard. He is a true HIM that has definitely impacted the men of Powell in a positive way.

ANNOUNCEMENTS:
IronPax Challenge 2019 – September workouts
Truckin to the Pound – Sept. 14

OTB 30sec Burn

THE SCENE: Clear, 81°F, Feels like 81°F, Humidity 46%, Wind 3mph from NNE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to Gresham
  • Sloooow Cherry Pickers 5x IC
  • Little of this, Little of that

THA-THANG:

  • Timed Exercises, 3 rounds, 30 secs on, 15 rest, 1 min between rounds
    • Push-up Shoulder taps
    • Alternating Side Lunges to Squat
    • Mountain Climbers
    • Kick-ups (crab position, alternating leg kicks)
    • Burpees
  • Timed Exercises, 3 rounds, 30 secs on, 15 rest, 1 min between rounds
    • High Knees
    • Freddie Mercury
    • Alternating Forward lunges
    • Rotational Side Planks
    • Burpees

MARY:

  • Flutter Kicks 15x IC
  • Leg stretches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership
MOLESKIN:

ANNOUNCEMENTS:

Burning legs

THE SCENE: Clear, 66°F, Feels like 67°F, Humidity 100%, Wind 1mph from WNW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x SSH
  • 10x Manly Arm Rotations Forward and Backwards
  • 20x Imperial Walkers
  • 10x Cherry Pickers

THA-THANG:

  • Mosey to the planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • Mosey to the start of the green way
    • At the 0, .25, .5, and .75 mile markers do exercise
      • 5x squat thrusters
      • 5x alternating toe touches
      • 5x side lunges
      • L5x skaters
    • Abs
      • 20x BBS
      • 20x 4ct Flutter
      • 20x 4ct Dead Bugs
      • 20x 4ct Hammers
      • 20x LBC
  • Mosey to planters
    • Step Up 20x; 10 per leg
    • Box jumps 15x
    • Toe Taps 30x; 15 per leg
    • Lateral Step Down 30x; 15 per leg
    • Bulgarian split squats 30x; 15 per leg
    • Hip Thrusters 15x
  • 7s
    • Dips to Monkey Humpers

MARY:

  • Ring of Fire leg push down
  • 10x Flutter kicks
  • 10x Hello Dollys
  • Boat Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

The Darkness – Jocko Willink – https://www.youtube.com/watch?v=ZnFhK6x_XIA

There are times when things seem so bad and that there is no light. It is those times we must fight. With our brothers in F3 we are not alone in our fight. We must be willing to share those experiences and ask our brothers for help. When we see our brothers struggling, join them in their fight.

MOLESKIN:

ANNOUNCEMENTS:

Diego’s at the Splash Pad

THE SCENE: Partly Cloudy, 60°F, Feels like 60°F, Humidity 67%, Wind 1mph from N – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo squats
  • LBAC F & B
  • Overhead claps

THA-THANG:
Mosey to Rockpile. Pick a rock.

  • 7s
    • Sledge american hammers to Thursters
  • Diegos – P1 does exercise, P2 moseys around the splashpad path
    • 100x Merkins
    • 150x Overhead Press
    • 200x LBC
    • 250x Rock Curls
    • 300x Rock Goblet Squats
  • Drop off rocks
  • Mosey to planters
  • 7s
    • Dips to Derkins

MARY:

  • Flutter kicks
  • Hello Dolly
  • Boat/Canoe

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: