F3 Knoxville

Author: Walt

That Time We Ran Again…

THE SCENE: Warm with a healthy amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, little baby arm circles, tempo squats, mosey to oval office
THA-THANG:
Complete 10 reps of the 3 exercises below then run a lap.  Next do 20 reps and 2 laps.  Then 30 and 3.  Work your way back down after 30 and 3.

  • Merkins
  • Crunchy Frogs
  • Iron Mikes (1c)

MARY:
Cherry pickers, overhead claps, protractor (each HIM called out a degree), 20 LBCs oyo, Catalina wine mixers, leg stretches on your own until time.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I have been on vacation from work all of July.  Today I go back to work.  I have been dreading going back to work leading up to today but last night I started thinking about how much worse my experience will be if I go into it with a bad attitude.  So I made a conscious decision that I was going go into the day with a positive attitude, claiming that they day would be a good one. Yes, it could still turn out terrible but at least I will start my day off better.  Many of our experiences in life are greatly effected my our attitudes going into them.  Control what you can control.  Make the choice to have a positive attitude.   Do this for yourself and for those around you.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Beer Mile was moved to September. Do it!

A Very Dicey Friday

THE SCENE: Calm, clear, perfect temperature for just standing around but who’s got time for that?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Lunges, mosey to oval office with 2 CMUs.
THA-THANG:
5 stations with an exercise and a dice at each.  Do the exercise and then roll the dice to see what station to go to next.  Started off with 6s meaning you repeat the exercise but later modified to 6s being “pick your own destination” since you could technically have to do an exercise twice by rolling that stations number.

  1. Stairs 5x (up & down =1)
  2. High Jump area: High knee jump
  3. 50 yr line: 50 merkins
  4. Concrete by tires: bear crawl length of concrete.  Crawl bear back
  5. Long Jump path: Burpee Broad Jumps down only

MARY:
Too busy having fun and lost track of time.  No time for Mary.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

“The greatest leader is not necessarily the one who does the greatest things. He is the one that gets the people to do the greatest things.”

Being a leader isn’t about being recognized for the great things you do.  It’s about enabling and building others up to do great things.  Go and do this in your community, place of work, and family!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout at Bomb Shelter tomorrow at 8:15.  Convergence next weekend.

That one time we played Uno

THE SCENE: Clear, calm and low 60s maybe?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, jog to bb sideline, high knees back, mummy kicks down, lung back.  Little baby arm circles.  Jogged around the park some, stopping at pavilion
THA-THANG:
We played a game of Uno.  Each player had to do the exercise based on the card the previous player played.  After completing the exercise, that player then plays a card.  Only special cards could be played before doing an exercise.  Each color represented a different exercise.  The number shown on the card determined how many reps.  While player is away doing exercise the remaining players rotated doing: step ups, squats, wall sits.

  • Blue: burpess on bridge closest to pavilion
  • Red: sprints on bb court.  Baseline to baseline = 1
  • Yellow: Box cutters on bridge by softball fields
  • Green: pull ups on playground

 

  • Skip: play to pass the exercise to the next player
  • +2: next player draws 2 cards and must do 2 extra reps of the last exercise card played
  • Reverse: play order reverses and the player who just played must do the exercise on the card he played
  • Wild: must do one rep at each exercise station
  • Wild +4: must do 4 reps at each exercise station and draw 4 cards

MARY:
Too busy having fun with Uno.  Didn’t have time for Mary.
COUNT-OFF & NAME-O-RAMA
Had Connors from suburbs of Chicago join us this morning!
CIRCLE OF TRUST/BOM:

Dark and difficult times lie ahead – theQuotes.me

This is so true in life!  What is right is often hard.  What is easy may not always be best for you or those around you.  This is one of the main reasons we get up between 4:45-5:00 AM to meet.  Doing difficult things makes you better.  Take time in life to question whether you are doing something because it’s right or because it is easy.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • 2.0 workout at Bombshelter at 8:15 on 6/25
  • Convergence on 7/2

A Picnic with Dora

THE SCENE: mid 60s.  Rain held off until Mary
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, jog to baseline on opposite bb court, butt kicks back, high knees to close baseline, mummy kicks back, mosey to pavilion
THA-THANG:
Planned to do a Dora but only had 3 HIMs so modified by cutting reps in half and doing a 4 min EMOM timer.  Every 4 min, run over the closest bridge and up the hill to road and back.  Continue exercises.

  • 50 decline merkins
  • 100 box jumps
  • 150 dips
  • 200 big boys

MARY:
Windmills, cherry pickers, little baby arm circles, thigh masters
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
My church is going a series covering our values as a church and last week it was “simplicity”.  Here are two quotes that were shared during the sermon:

“Simplicity is clarity, purpose, and intentionality. It is marked by the intentional promotion of the things we most value and the removal of everything that distracts us from it.”

~ Joshua Becker

“Simple being is a deep sigh of relief that comes from letting go of pretense. It is also the sigh that comes from releasing a heavy burden that results from creating and managing the false selves that are substitute centers for the truth of our being. It is the sigh of release as we exchange complexity for simplicity. It is the sigh of release as we let go of preoccupations, inordinate attachments, and disordered passions. Things in the depths of our beings get aligned when we let go of these things.”

~ David Benner

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Between Two Bridges

THE SCENE: mid 50s, calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, little baby arm circles, tempo squats, tempo merkins, mosey across bridge toward tennis quarts with CMUs
THA-THANG:
There 8 CMU workouts positioned at and in between each light post.  15 reps at each station and murder bunny to the next station.  If a jogger passes during the workout, stop what you are doing and run the opposite direction of the runner until you get to the bridge.  Then return to your CMU and continue where you left off.  The exercises were as follows (all involve CMU):

  • Curls
  • American Hammers (2 ct)
  • Thrusters
  • Big Boys
  • CMU press
  • Grave diggers (2 ct)
  • Swings
  • Blockees

MARY:
Mosey back to grindstone.  Overhead claps, box cutters, and ABCs.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The other day my sister made a super long Facebook post about her views on Covid-19.  It was so long I didn’t even take time to read it all but I knew where she was going and what she was trying to do.  It was written as an attempt to convince someone to agree with her point of view.  I likely agreed with what she said, as we have very similar stances on things, but my thought was, “whose mind are you actually going to change?”  No one goes on to Facebook to have their mind changed which made me realize that sometimes things are just best left unsaid.  Even if something is 100% true, it doesn’t always make it appropriate.  As leaders, we like to speak up and be heard, but sometimes the best thing you can do as a leader is to keep your mouth shut.  So please take the time before you speak, before you post, to ask, is this the appropriate time and/or place for this and will it benefit anyone?  If not then lead through silence.
MOLESKIN:
About 5 runners passed me when I was setting out the papers marking the exercises before the beatdown.  Only one runner passed us during the beatdown.  Baby Weight hulked up and broke his CMU.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.