F3 Knoxville

Author: Kentucky

Biscuit Reboot

THE SCENE:
Gloomy and cold.  Brightened up.

F3 WELCOME & DISCLAIMER:
I think we got it all.

WARM-O-RAMA:
20 SSH (IC).
10 Windmill (IC)
15 Plank Jacks (4ct, IC)
Capri Lap to collect the stragglers (Showcase… :-))

THA-THANG:
Introduce the Biscuit:

  • 10 Merkins
  • 20 Big Boys
  • 30 Hello Dolly (single ct)
  • 20 Squats
  • 10 Dips
  • 1 Lap of the Carl Cowan field

Complete as many Laps as you can – 10 is a good target.  We made it, just.

MARY:
We’d done just about enough of everything, but managed to squeeze out:
15 Plank Jacks (IC).
20 Freddie Mercury (IC)

COUNT-OFF & NAME-O-RAMA:
4 PAX today.

CIRCLE OF TRUST/BOM:
I fartsacked on Friday.  I found out about the accountability of F3 when Bunny called me out for not showing up.  To paraphrase – to miss one F3 work out, shame on me.  To miss two workouts, shame on you.  I decided to up the accountability ante by picking up the Q.  Then I had to attend.
MOLESKIN:

ANNOUNCEMENTS:

Kentucky Biscuit

THE SCENE: It’s Fall, y’all.
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
Mosey to the flag then Capri Lap to see if anyone else would turn up.  They didn’t.
THA-THANG:
At the flag:

  • 10 Merkins
  • 20 Big Boys
  • 30 Hello Dolly (single ct)
  • 20 Squats
  • 10 Dips
  • 1 Lap of the Carl Cowan field.

Rinse and Repeat for 10 times in total.

MARY:
She didn’t show up either
COUNT-OFF & NAME-O-RAMA
Kentucky
CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:
Bunny’s doing a thing, I can’t go.  The F3 Olympics, I can’t go to that either.

Practicing Mental Toughness

THE SCENE:
Low 20s C.  We were tough enough to handle the humidity.
F3 WELCOME & DISCLAIMER
Mosey to the flag & Good Mornings
WARM-O-RAMA:

  • 20 SSH
  • 20 Rockettes
  • 20 Squats
  • 20 Plank Jacks
  • 10 + 10 Super Baby Arm Circles
  • 5 Cherry Pickers

3/4 lap with some High Knees, Butt Kickers, Skips ending at the playground

THA-THANG:

30:4:30’s (5 here, 25 there; then back for 10, 20; etc…  For a total of 30 each time.)

  • Exercise 1 – Swtichfoot/Toe Tap 4ct @ playground kerb.
  • Bernie up the slope to the lil path.
  • Bear crawl to splash pad
  • Exercise 2 – Flutters 4-ct @Splash pad
  • Mosey out the back of the pad, round and back down.
  • Hold plank for the 6.

Mosey back to flag.  Rainbow gave us a 10 count while we paired up.

  • 10 Hand Release Merkins – high 5 buddy
  • 20 Big Boys – high 5 buddy
  • 30 Dolly Partners – Hello Dolly tapping feet with Buddy
  • 20 Squats
  • 10 Dips
  • 1 lap (sprint up the hill to flag for extra credit)
  • Rinse and Repeat.

We managed four laps before we decided to hit Mary a little early.
MARY:

  • 20 Freddie Mercury
  • 20 LBC Chasers
  • 20 Superman
  • Bunny lead us in some Captain Thor’s up to 6
  • 10 BBQ squats (Low and Slow)
  • 20 Plank Jacks
  • 40 SSH to take us to the hour

COUNT-OFF & NAME-O-RAMA
Seven strong today.
CIRCLE OF TRUST/BOM:
I saw a video on Social Media featuring Nick Saban talking about Mental Toughness.  He defined Mental Toughness as “What does it take to break you?”  Are you frustrated, what does it take to make you give in? Is it too hot.  Do you have a little knock?  Does that break you?  Does it make you lose focus?

The video made me think about other areas of my life.  What is it that the kids can do to break you?  (“Just get in the CAR!”)  What does it take to make you give in on being a Dad for a minute/hour/rest of the day?  Make you check out mentally? What makes you frustrated at work, makes you lose focus and take it out on someone else?

I don’t have any quick fixes – no medicine that can give you more Mental Toughness.  It’s all about self-discipline.  That thing that makes you come out early and do first F.  I think that F3 can help you to exercise your mental toughness muscle so that when the time comes you have the discipline to do what you need to do, when you’re supposed to do it, the way it’s supposed to get done.

MOLESKIN:

ANNOUNCEMENTS:

Enjoy Yourself – It’s later than you think

THE SCENE: Cool, Calm, 16C.  Very nice.
F3 WELCOME & DISCLAIMER
“I am not a professional”.
WARM-O-RAMA:

  • 20 SSH – IC
  • 20 Rockette – IC
  • 10 Cherry Picker – IC
  • 17 Squats – IC
  • Bear Crawl L+R
  • 10+10 Super Baby Arm Circles – IC

Mosey to bottom of new parking lot.

THA-THANG:
Starting at the new restrooms, Route 66 up the hill (add a rep at each light pole till you get to 11).  At 11 mosey to top of hill, then back, past AO to start next lap.  Aim for 6 laps.  The exercises for each lap are

  • Merkin
  • Big Boys
  • Squat
  • CDD
  • Iron Mike (Each Leg)
  • Flutter

Mosey to AO.

MARY:
10 Sliders 4ct IC, 10 side-to-side Sliders IC waiting for 6 to return from the course.

Sign off with some Boat-Canoe, with a few Capsize incidents thrown in.

COUNT-OFF & NAME-O-RAMA
23 PAX faced up to the 666 challenge and came out stronger.

CIRCLE OF TRUST/BOM:
Abacus gave a Q at the Equalizer a few weeks ago talking about work life balance and family and it really spoke to me.  It made me think of a song:

Enjoy yourself it’s later than you think
Enjoy yourself while you’re still in the pink
The years go by quicker than a wink
Enjoy yourself
Enjoy yourself it’s later than you think

In my 20’s when I heard this song, I thought it meant have a great time – got out to clubs, restaurants, gigs – enjoy yourself externally.  Now I think it also means enjoy your body – internalize it.  Someone once said “Your body is the greatest tool you’ll ever own”, I’m starting to understand that.  In the 6 months I’ve been coming to F3 I’ve found it’s a great way both to enjoy myself but also support enjoyment at other times.  I can play harder with my kids – go on longer hikes & bike rides and do more of that boy stuff with them than I could before.

My wish for you all is that you take the words of the song to heart and Enjoy Yourselves.  Use F3 because running around with sweaty men is enjoyable and also because in making the commitment to being fit/healthy you’ll be able to get the most out of your body and get the most out of all of your life.

It’s later than you think.

MOLESKIN:
I think everyone completed the squat lap today, so fill in your 100 squats on the Monthly challenge.

ANNOUNCEMENTS:
TTTP is tomorrow.  See the GroupMe for deets.

Rock Doras

THE SCENE: 20 degrees (in Kentucky units) and damp.

F3 WELCOME & DISCLAIMER:
Did that. Especially the disclaimer for the VQ.

WARM-O-RAMA:
25 SSH – IC
20 Rockette – IC
10+10 Baby Arm Circles – IC
10 Cherry Picker – IC
20 Squats – IC
Mosey to Light poles then alternate Mosey/Exercise up the hill so…
Mosey to next lightpole
Butt Kickers to next
Mosey…
High Knees…
Mosey…
Skip…
Mosey…
Bear Crawl…
then Mosey to top
(plank till 6 up)

THA-THANG:
Grab a BB Mosey to Rock Pile.  Wagon wheel for 6.

Take a rock and do some Doras.  While PAX1 does the exercise, PAX2 runs to Asylum steps and back.  Count up to a cumulative:

  • 100 behind head (tricep) curl
  • 100 up and out
  • 200 squats
  • 200 curl
  • 200 rows

Mosey to stop sign (Al Gore for 6).  Complete the following buddy/partner exercises:

  • 10 Hand Release Merkins (high-5 buddy with chest on the ground)
  • 20 Big Boys (sit up and patacake with buddy)
  • 30 Dolly Partners (Lie side by side, do Hello Dolly and tap feet)

Mosey to AO.

MARY:
Just a minute left for Boat-Canoe-Catamaran with some Paddling in cadence thrown in.

COUNT-OFF & NAME-O-RAMA
29 PAX including one FNG – T-bone.
CIRCLE OF TRUST/BOM:
When I’m with my kids I often blurt out the risk I see them taking – “don’t fall off that wall”, “don’t spill that drink”.  Telling someone not to fall makes them think about falling and usually leads to them doing the very thing I don’t want to happen.  Instead, to foster a Growth Mindset I should tell them the Mitigation – that thing they can positively do to protect themselves – “Watch where you are putting your feet”, “Carry your drink carefully”.

As HIMs we should try to affect the people around us positively and help them to get better by telling them the mitigation, not make them focus on the risk.

MOLESKIN:
This was my VQ.  Thanks to the PAX for following my lead and swinging those rocks.  From my post Q high, I’d recommend it to all the HIMS at the back to step forward and do it!
ANNOUNCEMENTS:
Everyone at the workout got their 100 squats in today.  Post them in the August challenge.