F3 Knoxville

Dual Route 66

THE SCENE: Mild for February
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Cherry Pickers IC x 10
  • Tempo Squats IC x 10
  • Merkins IC x 10
  • Baby Arm Circles (forward & reverse) IC x 12

THA-THANG:

Dual Route 66’s – 22 light poles up the path to the top of Little Baby Hill. When finished with the first set of exercises, run back down the hill back to the first light pole. Rinse and repeat with the next set of exercises.

  1. Merkins and Big Boy Sit Ups
  2. Carolina Dry Docks and Jump Squats
  3. Flutter Kicks (4 ct) and Iron Mikes (4 ct)
  4. Burpees and Hello Dollies (4 ct)

Mosey to the playground for 3 sets of Tricep Dips and Derkins.

MARY:

Just enough time for some Hello Dollies, plank work, and American Hammers.

COUNT-OFF & NAME-O-RAMA
19 HIMs – no FNG’s

CIRCLE OF TRUST/BOM:

With the recent flooding throughout Knoxville, I witnessed a lot of men ready and willing to jump into action to help out their neighbors. Men from our church group helped by digging ditches to divert water away from basements and crawl spaces. When they heard that friends and neighbors were in need, they dropped their Saturday plans and eagerly ran out into the rain to help. It was a great reminder that we as men have a longing to come to the rescue. We want to play the hero, to help others in need, to accomplish great feats in adverse conditions.

On the flip side, we as men are very often reluctant to ask others for help. We tend to wait until the very last minute to reach out to our brothers. We wait until our basements and crawl spaces are already filled with water before we’re willing to ask for help. Even though our brothers are eagerly awaiting the opportunity to jump into action, we attempt to do it ourselves for as long as we can…….until it reaches a point where it’s no longer manageable.

 

 

BURBS with the Twins

THE SCENE: 51 and chances of rain but not really until the last 5 minutes but just for a few seconds…….:)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Standard Warm up loop to the school and back stopping once for 20 merkins/ 20 squats
THA-THANG:

  • DORA inspired workout called BURBS. partner up, Pax 1 does exercise while P2 is running a lap, switch…cumulative total for reps between partners
  • 100 B.odybuilders
  • 125 U.pright rows
  • 150 R.uck rows. Bend over with back as parrell to ground as possible and for rows with the ruck/ RUCK ROWS
  • 175 B.ig boy sits up with ruck on front as high as possible on chest
  • 200 S.quats with ruck on back

Once completed above, stayed as partners for heavy ruck carry. P1 carries sand bag while P2 carries the twins (2-50lb buckets). Switch when partner can not carry the twins any longer. Do this for just under a mile/ main loop. Once we got back, we had 4 minutes. We ran to Lovers lane, bernied up lovers lane and back to AO.

TOTAL work out included 4.5 miles of distance covered with LOTS of reps and a dash of good livin at the end!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
7 Mother ruckers
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Today was a good mix of mumblechatter, cardio, and suck!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch

Yep, A loop, a big Loop!

THE SCENE: 54 and a little breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 merkins OYO
THA-THANG

  • One big loop
  • Ruck up and head towards Middlebrook,
  • Stop about every mile and do 20 merkins
  • Over 6 miles at close to a 12 minute pace with Ruck
  • The ruck run was broken up into sections, sling shot ruck w partner , run a light pole , walk a light pole , Indian run
  • looped back to the AO w about 20 minutes left so we started in a BURB version of a Dora
  • 50 body builders, 75 upright ruck rows , 100 ruck thrusters and 125 front ruck big boys.
  • we got to the ruck thrusters and did a round then stoped for the last 2 minutes for Mary

MARY:
20 ruck flutters IC

20 front ruck big boys

20 ruck flutters ic
COUNT-OFF & NAME-O-RAMA
9 pax
CIRCLE OF TRUST/BOM:
Surround yourself with uncommon people, (read goggins quote
MOLESKIN:
For me it’s not necessarily about being surrounded by uncommon people but more importantly , positive people !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Monkey humpers are way better than squats

THE SCENE: 39 maybe
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x50 on the 4ct IC

merkins x10 on the 4 IC

Peter Parkers x10 on the 4 IC

monkey humpers x10 on the 4 IC

repeat, merkins, peter parkers, MH

THA-THANG:

  • Mosey to Wax Job Hill for 11s. start with 10 Monkey humpers at the bottom, Bernie up and do 1 BBS
  • Mosey to the church parking lot, stopping 2 times for Rocky balboas on the curb (20 -4ct IC)
  • At the church parking lot, bear crawl and do one merkin at each line, maybe 15-20 lines, then crawl bear back doing merkins at each line.
  • jog/sprints x4 the whole parking lot
  • Indian run back to the AO and stop by the play ground
  • music and cones! 4 cones to make one big box. With Chumbawumba playing, do SSH and when they say “I get knocked down” do a broad jump burpee to each cone. the key was to broad jump good enough to make it around the cones before the song was finished. Usually, you SSH/burpee in place the whole song but not this time. it pays to be a winner!

MARY:
Merkins x10 IC

Peter parkers x10 IC

Monkey humpers x10

Black Jack – 20 big boys/ 1 superman alternating arm/leg lift. We got to around 11 and 10

cashed out with ATMs
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
Ecclesiastes 4:9-1
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.