F3 Knoxville

Author: Pinocchio

DoraDora

THE SCENE: Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slingshot around lower loop with partner – farmer carry CMU’s while partner does 15 calf raises
THA-THANG:
Had 3 back to back Dora exercises but no one made it past the first two. oops.

  • 100 V-ups, 200 Squat Jumps, 300 Shoulder Taps – Karaoke down and run back
  • 100 CMU Swings, 200 OH Press, 300 Curls – Run down and back

MARY:

  • Captain Thor (up to 5)
  • LBC’s until end

COUNT-OFF & NAME-O-RAMA
13 Total
CIRCLE OF TRUST/BOM:

So in everything, do to others what you would have them do to you, for this sums up the Law and the Prophets.

The golden rule is often taken into negative context… “If you don’t want to get punched, don’t punch others. If you don’t want to be talked down to, don’t talk down to others.” The Lord isn’t called us to stop doing bad things in order to not be treated badly, He calls us to do positive things in order to receive positive things.

If you want to be loved, go and show your love to others. If you want to receive gifts, give gifts to others.

Spend your time spreading positive things in life, not just avoiding the negative.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

50 Stars and 13 Bars

THE SCENE: Warm as usual
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 seconds of plank, 10 seconds of low plank – Repeat
  • Al Gore Tuck Jumps (10s hold) x5 IC

THA-THANG:

50 Stars and 13 Bars – After each set of exercises, run down to the road and back. On your way back, do 13 Merkins or 13 Pullups, alternate which one you do each time back.

With a CMU:

  • 50 Dead Lifts
  • 50 OH Press
  • 50 Bench Press
  • 50 Curls
  • 50 Bench Squats
  • 50 Upright Rows
  • 50 Thrusters
  • 50 Bent Rows

Ditch the CMU:

  • 50 Good Mornings
  • 50 Star Jacks
  • 50 BBS
  • 50 OH Claps
  • 50 Flutter Kicks (4 count)

MARY:

  • American Hammers x20 IC
  • Cash out with LBC’s

COUNT-OFF & NAME-O-RAMA
13 Made it out this morning with FNG RadioShack!
CIRCLE OF TRUST/BOM:

Galatians 5:13-14 You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: “Love your neighbor as yourself.”

This week we celebrate America’s birthday and the freedom that comes with it. We are lucky to have the freedom we have, use it for good.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dont Drop the CMU

THE SCENE: Cool and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Tempo Squats x10 IC
  • Merkins x10 IC

THA-THANG:
Goal of the workout – never set your CMU down. If you set it down, you’re responsible for keeping track of how many times. Total number of times it is set down by the group will result in certain punishment… see below.

  • 11’s on Crumpet – Squats at top, Blockees at bottom, Bernie up the hill each time.

CMU Kraken

  • 20 Curls, 20 Flutter Kicks, 20 OH Press, 20 Upright Rows, 10 CMU Swings, 20 Merkins, 20 Thrusters, 20 Squats

Punishment – The number of times CMU’s were set down results in that many reps of a specific exercise. Since there was only 3 of us, Hammy decided to give us a multiplier of 12 which was an unwise decision.

  • 0-30 = Burpees
  • 31-60 = Merkins
  • 61+ = Squats

We totaled only setting down the CMU’s 3 times, but since Goldfinger only had one fully functional hand, we took one of those away. So our ending was… 24 Burpees!

MARY:
LBC’s for the last minute because that’s all we had left.
COUNT-OFF & NAME-O-RAMA
Only 3 due to MMMM. FNG Goldfinger
CIRCLE OF TRUST/BOM:
I’ve been hit with stress from multiple sides throughout the last few weeks. More than I usually ever have to deal with. I’ve found myself needing to turn to God a lot more and praying about it. Always remember He is one you can turn to in your time of need. He will never turn you away.
MOLESKIN:

ANNOUNCEMENTS:

Dora No Bueno

THE SCENE: 55ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Arm Circles x10 IC (each direction)
  • Merkins x10 IC (4 count)
  • Cherry Pickers x10 IC
  • Sprint down and back across the parking lot

THA-THANG:
The Triple Dora

  • Round 1 —– 100 Merkins, 200 BBS, 300 Squats – Partner farmer carries CMU’s
  • Round 2 —– 100 CMU Swings, 200 OH Press, 300 Curls – Partner does Bear Crawl down and back
  • Round 3 —– 100 V-ups, 200 Squat Jumps, 300 Shoulder Taps – Partner sprints down and back

MARY:

  • 30 BBS OYO
  • 50 LBC’s OYO
  • 1 minute plank

COUNT-OFF & NAME-O-RAMA
13 HIMs
CIRCLE OF TRUST/BOM:
“When the snows fall and the white winds blow, the lone wolf dies but the pack survies.”

Life is really rough to get through by yourself. Learn to trust in the people around you and use each other to get through hard times. Don’t shut yourself in and take on the burden of the world on your own. F3 is an extremely great group of men that you can always call on for help. Use each other to get better, that’s what we’re here for.

MOLESKIN:

ANNOUNCEMENTS:

99 Problems but the rain ain’t one

THE SCENE: 50 and pouring rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
DORA warmup – partner farmer carries CMU’s to the bathrooms and back

  • SSH x100
  • Arm circles x150
  • BBS x200

THA-THANG:
99 Problems (99 reps of each exercise) – Run down to the troll bridge and back between each exercise. Exercises:

  • Merkins
  • Monkey Humpers
  • Curls
  • Mountain Climbers (4 count)
  • Flutter Kicks (4 count)
  • CMU OH Press
  • Step Ups
  • CMU Dead Lift
  • Shoulder Taps

MARY:
Dr. W x10 IC
COUNT-OFF & NAME-O-RAMA
11 Men
CIRCLE OF TRUST/BOM:

Short version – Don’t spend your life chasing the small, incremental moments of happiness. Find the joy in what you naturally do every day in life.

“Happiness is an emotional response to an outcome. If I win, I will be happy, if I don’t I won’t. It’s an if-then, cause and effect, quid pro quo standard that we cannot sustain because we immediately raise it every time we attain it. See, happiness demands a certain outcome, it is result reliant and I say if happiness is what you’re after then you’re gonna be let down frequently and you’re gonna be unhappy much of your time. Joy though… Joy is a different thing, its something else. Joy is not a choice, it’s not a response to some result. It’s a constant. Joy is the feeling that we have from doing what we are fashioned to do no matter the outcome. See, joy is always in process it’s under construction. It is in constant approach alive and well in the doing of what we’re fashioned to do and enjoying. The easiest way to dissect success is through gratitude. Give thanks for that which we do have, for what is working. Appreciating the simple things we sometimes take for granted. We give thanks for these things and that gratitude reciprocates. Creating more to be thankful for.It’s really simple, and it works. I’m not saying be in denial of your failures. No, we can learn from them too. But only if we look at them constructively as a means to reveal what we are good at. What we can get better at, what we do succeed at. We don’t always do our best, and since we are the architects of our own lives, let’s study the habits, the practices, the routines that we have that lead to and feed our success, our joy, our honest pain, our laughter, our earned tears. Lets dissect that and give thanks for those things. No matter what you choose, do not let it jeopardize your soul.”
MOLESKIN:

ANNOUNCEMENTS:
Habitat for Humanity project on 3/9.