F3 Knoxville

VEEP STRIKES BACK

THE SCENE: nice 70 degrees and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Pair up and each pair grab a CMU.  Mosey to street did some SSH and Cherry pickers. Than ran to our beat down location.
THA-THANG:

  • 100 OH Presses, 100 CMU curls, and 100 CMU squats.
  • Each light pole is 5 BB sit-ups adding 5 more for each light pole.
  • Partner runs to light pole while the other starts on the exercises.
  • Rinse and repeat till time.

MARY:
Ran back to street and did partner back to back CMU passes, then ran back to start and finished with some lbc and flutter kicks.
COUNT-OFF & NAME-O-RAMA
10 took the challenge.
CIRCLE OF TRUST/BOM:
A message on leadership
MOLESKIN:
Loafers from Birmingham joined us.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A frozen ladder

THE SCENE: Cold 28 degrees felt like 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cherry pickers, and a little of this and a little of that.
THANG

Simple. Just 4 exercise: Merkins, BigBoy sit-ups, CMU curls, and CMU OH press.  Start off with 5 a piece and run a lap.  Add 5 more and an extra lap up to 25 reps and 5 laps and then work your way down.  That’s it, nice and simple.

 

MARY:
Last 5 minutes did dealer’s choice
COUNT-OFF & NAME-O-RAMA
4 HIMS got the work in.
CIRCLE OF TRUST/BOM:
Leave your problems at work and don’t bring them home.  The problem will be there when you get there in the morning.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ladder of Fun

THE SCENE: A nice Fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry Pickers, and a little of this and a little of that
THA-THANG:
Ladder of sorts.  We used several locations at the park.

  • Started with 10 CMU thrusters and ran to location 2
  • 20 merkins run to location 3
  • 30 CMU curls run to station 4
  • 40 dips run back to station 3
  • 30 CMU curls run to station 2
  • 20 merkins run to station 1
  • 10 CMU thrusters
  • From here on out we did the same order with reps but someone different called out the exercise

MARY:
We did BB sit-ups, box cutters, hello Dollys and LBC
COUNT-OFF & NAME-O-RAMA
8 got the work in with 1 being an FNG named Bait
CIRCLE OF TRUST/BOM:
What’s your priorities?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Can do attitude

THE SCENE: 68 and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to Pearson Springs and stop along the way and did: Cherry pickers, side lunges,  and arm circles.
THA-THANG:
Once we got to Pearson Springs parking lot we started tha-thang.

  • Started off going half way down parking lot with bear crawl and the other half inch worm
  • Next ran up a long hill to the street and did 20 bbs
  • Run down the hill and do 20 merkins
  • Next to move back down the parking lot the other way we did squat jumps half way and lunges the other half.
  • Rinse and Repeat

MARY:
We ran back to Sandy Springs and stopped along the way and did: dips, LBCs, squats, incline merkins, and probably something else.
COUNT-OFF & NAME-O-RAMA

6 HIMs got it done
CIRCLE OF TRUST/BOM:
Quote from John Wooden:

Things work out best for those who make the best of how things work out.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

F3 B-Ball

THE SCENE: Upper 60s and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Cherry-pickers, and LB Arm Circles
THA-THANG:
Everything was basketball themed.  Started off with a plank line and the person in the back would dribble between everyone and once he gets to the end passes the ball back to the last guy and gets down in a plank.  We worked our way down doing both high and low planks.

  • Next we did a relay. When one person dribbles the ball to the other end and back, everyone switched between merkins and squats.  After a few trips each we switched it to dips and dry docks.
  • Next we did a layup relay.  One person would dribble down the court and have to make a layup and dribble to the other goal and make a layup.  You had to make the layup.  While he did that the rest switched between squat jumps and SSHs.
  • The last station everyone got 2 free throws.  We did this as a group so what the shooter got we all did.  If you made 0 shots we had to run to the end do 5 burpees and run back and do 5 more.  If you made 1 shot it was 10 burpees.  If you made both shots it was 5 superstars.

MARY:
We did dealers choice all including a basketball.
COUNT-OFF & NAME-O-RAMA
4 HIMs
CIRCLE OF TRUST/BOM:

1. “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
2. Talent wins games, but teamwork and intelligence wins championships
3. I can accept failure, everyone fails at something. But I can’t accept not trying
4. My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.
5. You must expect great things of yourself before you can do them
6. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.
7. “If you quit once it becomes a habit. Never quit!”
8. To learn to succeed, you must first learn to fail.
9. The minute you get away from fundamentals – whether it’s proper technique, work ethic or mental preparation – the bottom can fall out of your game, your schoolwork, your job, whatever you’re doing.
10. Some people want it to happen, some wish it would happen, others make it happen
11. Learning’s a gift, even when pain is your teacher.
12. I’ve never lost a game I just ran out of time
13. My body could stand the crutches but my mind couldn’t stand the sideline.

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