What is the mission of F3?

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FNGs: None

Tunes provided by Spotify “Classic Rock Workout” channel.

Warm Up: The bounce, Imperial Walkers, Hillbillies, Good Mornings, WMH and a few burpees since no one, NO ONE! could recite the F3 Mission or correctly identify the 5 Core Principles.

The Workout: Each PAX grabbed a coupon of their choice (2x10lb KB, 2x15lb dumbbells, 15# plate, 25# plate, 25# plate and 35# plate.  Circled up at the picnic area.

Circuit #1: 10 sets in cadence rotating to the right each exercise: Curls, Triceps, Shoulder Press, Rows, Wonder Bra and Ground Pounder.

Circuit #2: One PAX jump rope 100 count while others did variety of exercises (plank hold, shoulder tap, hillbillies). Worked around the circle until each PAX had time on the jump rope.

Circuit #3: Repeated Circuit #1 in reverse order.

Circuit #4: 10 count squats followed by squat pulses followed by another 10 count squats

Mosey to basketball court

Circuit #5: Played 2 rounds of knock out.  PAX eliminated did 10 merkins, 10 WWII and 10 squats before returning or until a winner.  @Stubs won both rounds.  @Gump came in a respectable second both rounds.

Mary: Mosey from the basketball court back to the flag

Announcements: 2nd F at Thanks A Latte

T-Claps (Recognition): @Stubs hit the 6 month marker.  Ask him about it.

Prayer: @Stubs continue to stay strong.  Thank you @Socrates for closing us in prayer.

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☠︎ Chrome Dumpster Beatdown ☣︎

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Temp was good for a solid beat down! I showed up 2 mins early but only because it’s my Q 🤣 and I knew Breach would give me shit if I was late for my own Q. Respectfully so 🤘. U.T.I. was right on time but had to put his shoes on when he got to Disney so naturally when he joined the warm up circle we all did 5 burpees to honor his lateness. During transition from the wall to the next exercise we stopped and did some LBC’s per usual conversation struck up and some U.T.I. miss heard an old military slang term from Breach as “Chrome Dumpster” 😆. We all had a good laugh and it was the word of the day at 2nd F @ Duncan Donuts.

FNGs: N/A

Warm Up:

  • SSH | Good mornings | Sir Fazio’s – circles front and back, over head claps & seal claps | Mtn. Climbers (x15)

The Workout:

  • took it to the stairs for some 10 x 10’s exercise at the bottom and another at the top (3 rounds)
  • Grabbed :coupon:’s and took it to the soccer field for some interval circuits = front squat :coupon: | frog jump + crawl backs | shoulder press :coupon: | high knees (4) to squat jump (x5) (3 rounds)
  • Wall sits, Erkins, Derkins & Dips (x10)

Mary:

  • homer to marge | pickle pounders | popcorn mary after that

Announcements: Working on getting a list and map of all the A.E.D.’s in the area.

Prayer: Bondo’s Son | Best in Shows Mother in Law | U.T.I.’s Mother in Law

Simple but Effective at TBD

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FNGs: none
Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout:
Thing 1
5 rounds of: SSH, Merkins, Ruh Rohs, WWIIs, Goblet Squats (20 each). Sprint to the end of the parking lot, mosey back.
Thing 2
2 rounds of: 20 count x4 People’s Chair, Urkins x10, Dips x10, Durkins x10
Mary: Popcorn Mary (American Hammers, LBCs, Low Slow Flutter, Homer-to-Marge) followed by yoga
Announcements: none
Prayer: Bat Boy’s ankle

4 Corners with no running… How do we get around?

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FNGs: Nada

Warm Up:
Windmills, Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles, Seal Claps, OH Claps, Hold them out

The Workout:
4 Corners with reps divisible by 5 in celebration of my 2.1s 5th Birthday
– 5 Burpees each corner of parking deck, travel via Karaoke
-10 Low Slow Flutter each corner, travel via high knees
-15 Breakdancing Bear each corner, travel via butt kicks
-20 Merkins at condensed corners, travel via bear crawl
-25 Squats at condensed corners, travel via broad jump

Move to low wall, 2 rounds of dips, erkins and derkins then mosey back to flag for some Mary

Mary:
Popcorn Mary – Homer to Marge, Box cutters, Poop Crawl?, Heel Taps, Shoulder Taps, WWIIs, Chillcut plank hold (10 ct ea PAX), followed by some disjointed Yoga

Announcements: AED list being generated for easy reference at AOs

T-Claps (Recognition): Thanks to those that came out and braved the cold

Prayer: Sick and Injured PAX, Bobby Boucher’s M seeking dream job opportunity, Pumpkin Spice’s M seeking part time work while finishing out grad school. YHC took us out.

Tea Time 1/9/23

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FNGs: None

Warm Up: The basics

The Workout: The MURPH.  One mile run, 100 pull ups, 200 Merkins, 300 squats.  One mile run.

Candyland Trial #1 at Ground Pounder

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FNGs: Wicket (birthname Jai)

Warm Up: Windmill’s, Willy Mays Hays, Sir Fozio Arm Circles forward and reverse, Hill Billy’s, Side Straddle Hops

The Workout: Rock work.  2 rotations.  Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Press, Ground Pounders, Rock Squats. Candyland Trial #1: 4 teams.  Spin the wheel and perform the workout associated with that color.  Red: 15 Merkins, Green 10 Monkey Humpers in cadece, Blue: 5 Burpees, Yellow: 10 Mountain Climbers in cadence.

Mary: Round the horn.  Pick your favorite core exercise.  7 Exercises total.

T-Claps (Recognition): Welcome FNG Wicket!

Prayer: Special prayers for Taylor Phelps F3 Knoxville, TN.

Leg day at Cletus

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FNGs: none

Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Frankensteins

The Workout: YHC went a little arm-heavy this week and was feeling it by Thursday. So leg day it is. We moseyed over to the rock pile, grabbed a rock and lined up at one corner of the parking lot.

Each corner had three exercises followed by a Cusack to the next corner.
Corner 1: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 2: jumping split lunge x25 in cadence (that got old fast), ground pounder x25 in cadence, toe taps x25 in cadence
Corner 3: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 4: jumping split lunge x25 straight count, ground pounder x25 in cadence, toe taps x25 in cadence
One more time around the parking lot, but counts were dropped to 15 each. Returned rocks and moseyed to the amphitheater.

I learned a new exercise that I wanted to try; the prisoner getup. We did ten of those. Followed by 20 dips and 20 urkins. Repeat one more time. Lastly, we did 2×20 count People’s Chair followed by 25 calf raises. Repeat.

Moseyed over to Crazy Ivan and circled up for Mary.

Mary: We did a couple of Mary exercises with the Crazy Ivan crew.

Announcements: Be safe out there in the gloom. If something doesn’t feel right, speak up and take a rest. We want you to come back out again and again.

T-Claps: Stickers for the accountability.

Prayer: Prayers for the family of Cardinal (Taylor Phelps) from F3 Knoxville and the F3 Knoxville community.

Sheepdog delight – 01/13/23

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EC: Farva & Shredder
Warm Up: Follow the leader up and down the parking lines; front, back, sidesteps. 50 SSH IC, Sir Fazio Arm Circles, seal claps, overhead claps till it all burned and then we held them out a little longer. Good mornings, IW and HBs.
The Workout: The main event consisted of moseying to various locations and then knocking out exercises. 50 toe taps IC, single leg deadlifts while balancing on a curb, TUT dips, Dekin shoulder taps, combo front kicks from parking line to parking line adding one additional Merkin at each line, then lunge walks adding on additional star jump at each line, stair sprints, TUT erkins and lunges.
Mary: 5o LBCs IC and 7 heal taps.
Announcements: TMF proceeds for the SW Beer mile.
Prayer: Breach took us out 🙏🏼

Turkish Delight

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I bet you didn’t know that Turkish get-ups are my favorite exercise.  Well, if you showed up this morning to Crazy Ivan you do now.  Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park.  PAX were showing up right up until the buzzer and when we got started we were 14 strong.  We finished with 16 as two brothers from Cletus joined us for Mary and COT.

FNGs:

None today

Warm Up:

SSH x26 IC

Windmills x10 IC

Daisy Pickerx x10 IC

Sir Fazio Arm Circles x10 IC

Trunk Twists x10 IC

Squat hold with bell while each PAX did a 5 count around the circle.

The Workout:

Everyone partnered up and congregated at the end of the parking lot where instructions were given.  Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing.  When partner 2 returned they would switch.

The things they did were:

Mosey with bell to middle of parking lot and do 13 curls.  Continue on to the other side of the lot and do 13 more curls before returning.

Go to field behind lot and do 13 kettlebell swings.  On #13 they threw it as far as possible and then bear crawled to the bell.  Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.

Mosey with bell to middle of parking lot and do 13 triceps extensions.  Continue to the other side of the lot and do 13 more before returning.

Crab walk with bell in belly to the half way point of the parking lot.

Do the same thing as curls and tris but with snatches

 

I really thought we’d have time to repeat but maybe that was a bit ambitious.  Also, group one was super slow.  I don’t think they liked their partners.  After one cycle we were down to only 5 minutes left so we wrapped up and headed to….

Mary:

Midget  love handles x13 IC each side

LBC x13 IC

American Hammers x16 IC

Announcements:

Painting in Garner today with Breach

2nd F lunch at Osha today

T-Claps (Recognition):

All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family

Prayer:

Cardinal from F3 Knoxville.  Breach is working to identify the closes AEDs for each of our AOs.  The Hunt center has one.  Know how to do CPR, it’s helped save lives locally in JoCo.

Sick and injured PAX

 

 

Always an honor to lead.  Thank you, men.

 

010000

Traveling Rocks Hurt

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YHC was joined by 5 dudes ready to put in work. Little did they know what the Q had planned. Needless to say YHC had a rough go on this one. All PAX was ready and 0530 was go time.

Warm up lap around the field

Warm up exercises by the rock pile
SSH
Frankensteins
Windmills
Mtn climbers

Grab a traveling rock decent size (make a wise selection)
Greenway trail stopping at every other light for exercise
1 – colt 45’s
2 – skull crushers
3 – lunge rotate rock to outside step
4 – ground pounders
5 – wonder bras
6 – front raises w/squat
7 – bus drivers
Rocks down and Indian Run 3 lights to the end of greenway.
10 Worst Merkins Ever
Indian run back to rocks.
Same exercises on the way back.
Ran short of time so skipped the colt 45’s.
Dropped off the boulders and did 1 set of Capt Thores 1×2 set of 5

See slack for announcements.
Prayers for Finkle’s and 16-bits daughters. Prayers for new career changes for Ham and Sunshine. Cardinal’s family and F3 Knoxville region.

That was a good one I’ll admit. Definitely a repeat possibly later this year. Strong work by all. Thanks for letting me lead.

BS out!