F3 Knoxville

Author: Tank

Christian, Husband to Holly, Father to Foster, Megan, William and Molly, from Knoxville, UT grad, Bearden grad, Pre-School grad

110 %

THE SCENE: Perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Longer than normal warmup.
THA-THANG:
Start off with a mosey to the top of the hill. Spreading out and 15ft behind someone if needed.
half of the PAX at one end, half at the other.  Both groups will do an exercise and run towards the center of the lot, do another and run back. Exercises are listed below. Start at 10 of each exercise and work down to 1. Move to the next two exercises.

  • Merkins and jump squats
  • Dry docks and 4-count SSHs

Felt like the pax was getting tired of running back and forth so I audibled and took us on a mosey to the  cul-de-sac. Circle up.  10 of each exercise that the PAX throws out.

line work on the long parking lines

  • both feet both sides x4
  • high knees both sides x4
  • bunny hop both side x4
  • Bear crawl both sides x2
  • crawl bear both sides x2

mosey back to the AO by way of upper lot.

MARY:

Some yoga crap where you hold your leg up in a plank position and switch to arms. Then some Merkins and squats.

COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Giving 110% in everything you do. It’s funny how we can plan and talk a big talk about doing the best we can but seldom follow through with it. This break has I understand how fortunate I am your job and how I need to be giving more effort. Not just for myself, but so I can leave a legacy of my ethics to my kids and friends. Write the workout this morning I saw in front Imagine Dragons called Warriors came  on. Fit perfectly with what I was thinking and sharing. Here are the lyrics.

“As a child you would wait
And watch from far away
But you always knew that you’d be the one
That work while they all play
In youth you’d lay
Awake at night and scheme
Of all the things that you would change
But it was just a dream!
Here we are, don’t turn away now,
We are the warriors that built this town
Here we are, don’t turn away now
We are the warriors that built this town
From dust.
Will come
When you’ll have to rise
Above the best and prove yourself
Your spirit never dies!
Farewell, I’ve gone to take my throne above
But don’t weep for me
‘Cause this will be
The labor of my love
Here we are, don’t turn away now
We are the…“

MOLESKIN:

It was really great to get back out in the gloom with the PAX. I haven’t done much since I’ve been out so I’m sure I’ll be sore. But it’s worth it….it always is.

ANNOUNCEMENTS:
Prayers for family health issues, kids taking exams, job changes and friends with drug issues.

Extreme makeover – home edition

THE SCENE: A safe place where people don’t touch you or your stuff
F3 WELCOME & DISCLAIMER 

Find yourself an area where you can run about 160 yards or back and forth 2 times with 40 yards. Doesn’t have to be flat.

 

WARM-O-RAMA: 

mosey about 80 yards total.  Then…20 Side straddle hops, 10 Merkins, 5 cherry pickers, 10 Merkins, 20 imperial walkers, 10 Merkins,  mosey another 80 yards.

THA-THANG:

Get a CMU or something that weighs about 30 pounds you can lift.  Start by doing the following exercises. After completing all exercises, run 160 yards.. Return to start and Decrease qty by 5 each time. 30,25,20,15,10,5

  • Overhead Presses
  • Squats
  • Curls
  • Bench press (on ground if needed)
  • Tri press

After finishing, do 11s
start with 10 Merkins on one side of the 40 yards and 1 jump squat at the other side. Add one to jump squats and subtract 1 from Merkins each trip until you get to 10 jump squats and 1 merkin.

Run around neighborhood till 40 mins is up. Then move to Mary

MARY:
Flutters x30, LBCs x40
COUNT-OFF & NAME-O-RAMA

2 myself (tank) and my dog Cooper.

CIRCLE OF TRUST/BOM:

Remember that God knows everything you have been through and will go through. Know that he has a plan and that he loves you. Strange as his plan can be at times, he has a plan.  Trust in him. Stay in his Word and he will reveal it to you someday.
here is a great plan for you to stay in the word. Easy 6 day Day devotional on trust.

Use the Bible app and search plans for ‘Trust Through The Trials.

ANNOUNCEMENTS:
Hardship Hill has been rescheduled to Oct 3rd. I hope that doesn’t upset too many plans.

Positive or Negative

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Start with a mosey to the pull up bars.

Randomly assigned:

Roll the dice- odd number go down the hill and do exercise, even go up the hill and do exercise. Number represents rep qty. always do 5 pull ups before you roll dice. If you roll doubles go back and do 5 more pull ups before running off. Exercises are:

  • merkins
  • iron mikes 4-ct
  • wide Merkins
  • lunges-per leg
  • diamond Merkins
  • squat jumps
  • shoulder tap Merkins

Told what to do:

Mosey around the corner to the sign and do 10 of  all of the above exercises.

Choose what you want to do:

Mosey to bottom steps . 3 exercises of your choice qty of 10.

MID WORKOUT MINI BOM: The three sections of the work out were parallels with our lives. The first section was Chance, when things happen in our lives without our control or anyone else’s. Although I don’t believe in Chance, God is always in control, it’s not necessarily something we see coming or can plan for. We can either take it positively or negatively. We can either work hard at work were dealt with or we can complain and break down because we are not in control. The second area was being directed or told what to do. Many of us have issues with this as we are brought up to be leaders and sometimes following orders is difficult. We can either take it and do what we’re supposed to do or moan and groan and say I would do it this way instead. The third area was our own choices. Where we are  able to dictate what we do in our lives. We can either live our lives in a positive manner we can live our lives in a negative manner. For all three of these scenarios, we need to ask ourselves what are we trying to accomplish. Are we going to be a blockade, or are we going to be a driver. And that’s all Tank has to say about that.

La-z-Boy takes over as Tank had to take his momma to the airport.

 Crawlbear up the stairs going towards the Rock, Rocky Balboa’s at the top, 25 OYO Merkins, 25 OYO Squats

mosey to AO

MARY: 

no time for any of that drama

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
La-z-boy shared a great blog about the 43 best Jocko quotes. We will add it to the weekly email next week.

43 Bad-Ass Jocko Willink Quotes That Will Pump You Up

MOLESKIN:
Good work in the rain today. Pull up bars a awesome!!!!
ANNOUNCEMENTS:

A pair of 7s

THE SCENE: 45 degrees and beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, rockettes, Merkins, cherry pickers
THA-THANG:
7s starting at hump sign and running up the hill to the end of the splash pad doing Double squats at bottom, burpees at the top.

mosey to the snake for another round of 7s. Starting at the bottom, bear crawl up the snake and then do Merkins, run down and around to the cul-de-sac and do jump squats.

mosey to the playground and do 10 pull ups then mosey to the side lot and do quick feet toe taps each foot touching on both sides of the parking lines (15).
Then switch to side shuffle on each line.

MARY:

20 box cutters and 30 seconds of merkins
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
Extended prayer in a circle together.
ANNOUNCEMENTS:
Hardship Hill

Rockin the dock

THE SCENE: High forties rain came in as a drizzle at the last 10 mins

F3 WELCOME & DISCLAIMER
WARM-ups:

ssh, tempo merkins and squats, cherry pickers.
THA-THANG:
Start at the splash pad and do exercise for one minute then run down to and around the outhouse and back. Then move to next exercise. Exercises are:

  • log hold walk
  • Merkins
  • Table rows
  • One arm press w/bar
  • Step ups
  • tris with plate
  • CMU swings
  • Dips
  • Log OH press

After almost a round we took a mosey around the park to do random stuff including: tempo squats, boat/canoes and flutters on the smaller than I thought floating dock. 20 Dry docks in front of the dock on an incline.
mosey to playground where we did a pull up and a burpee. Then 2 of each, then 3….up to 5. Mosey back up to the splash pad for a few 30 second rounds of the exercises again and then mosey to AO.

MARY: no time for her

COUNT-OFF & NAME-O-RAMA:

8 pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Welcome back Cavalier and UniBrau’
ANNOUNCEMENTS:
Wesley House snacks!