F3 Knoxville

The Hill of Broken Promises

THE SCENE: 30 and quite nice out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Bent Row 40 (We used sandbags and other coupons for these)
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Bent row 40
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Bent Row 40
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Narrow Squat 30
Toe Roll Lunge 20 per leg
Bent Row 40
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 10 times
Calf Raises 30 out/straight/in
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
Squats 50
Bent Row 40
Run up to TJs and back to pavalon (Didn’t for lack of time)
MARY:
Ruck Hammers x 20
Ruck up Flutters x 30
COUNT-OFF & NAME-O-RAMA
6 men.
CIRCLE OF TRUST/BOM:
We prayed.
MOLESKIN:
This one is always a tail-whooper.
ANNOUNCEMENTS:
Bomb Shelter CSAUP next Saturday, Feb 9!

Time, Talent & Treasures – We All Have Some!

THE SCENE: 31 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Morrocan Night Club X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Tempo Squats (IC) 4 CT
  • Hand release Merkins X 10 (OY)
  • 5 Burpees (OYO)
  • Karaoke back and forth across the parking lot
  • Easy, Slow, Medium & Fast Sprints
  • Mosey

THA-THANG:

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1
  • Mosey

 Side of Alexander Building – partner up

  • One partner does 30 calf raises, 15 pullups & sprints across the parking lot
  • Other partner does 10 CMU curls, squats, press & tricep extension until other partner returns
  • Rinse & Repeat
  • Mosey

AO Parking Lot 

  • 5 burpees at each parking stripe
  • Rinse & Repeat

MARY:

  • 8 Count Body Builders X 10
  • Flutter Kicks 20 (IC)
  • Hello Dollies 20 (IC)

COUNT-OFF & NAME-O-RAMA

16 HIMs today – Chaco, Doubtfire, Erector, Farva, Fast-N-Easy, Frostbite, Ghost Rider, Guano, Judge Judy, Kenjo, Pink Eye, Rocket,  Snaggletooth, Spotter, Trolley and Booster

CIRCLE OF TRUST/BOM:

Money can be used for good or evil. It can help us feed our family, help others or it can consume our lives. There’s nothing wrong with money as long as we aren’t consumed with it. Let’s make 2019 a year we pay off debt, grow our emergency fund, retirement funds, help others AND try to vacation and have a few nice toys!

We can enjoy our lives while using our time, talents & treasures to serve others!

Ecclesiastes 5:10 Whoever loves money never has enough; whoever loves wealth is never satisfied with their income. This too is meaningless.

Proverbs 13:11 Dishonest money dwindles away, but whoever gathers money little by little makes it grow.

Hebrews 13:5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.

Matthew 6:24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

1 Timothy 6:10  For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.

1 Timothy 6:17-19  17 Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment  18 Command them to do good, to be rich in good deeds, and to be generous and willing to share. 19 In this way they will lay up treasure for themselves as a firm foundation for the coming age, so that they may take hold of the life that is truly life.

MOLESKIN:

Thank you everyone for bringing so many snacks for the Wesley House! Have a great weekend!

ANNOUNCEMENTS:

  • Oak Ridge AO launches Tuesday
  • CSAUP at the Bombshelter is on the 9th
  • Wesley House workout w/ the kids is on the 20th
  • Hardship Hill is in May (sign up)

 

Antarctica or Knoxville

THE SCENE: Sunny, temps in 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle Hops, 10 Burpees, 10 Windmills, 25 Prayer Reaches, 10 Cherry Pickers, Little of This and That
THA-THANG:
Mosey to large parking lot south of northern ball parks.  We will be doing suicide sprints to five different cones set up along parking lot.  Each cone is a further distance from starting line.  After we are finished with the first set of suicides we will do 25 Merkins and 20 Hello Dollies.  We will do a second set of suicides but each time back from an inlet do 20 Baby Crunches.  Afterwards, we will do 25 more Merkins and 20 more Hello Dollies.

Mosey to start of Serpentine Sidewalk.  We will be doing 14’s all the way to the perimeter trail at the end of the side walk.  In the first set of 14’s we bear crawl for one light, then run four lights and continues this pattern until the end of the serpentine sidewalk.  Those finishing first sweep others back.  In the second set of 14’s we lunge for one light then run four lights to the end of the serpentine sidewalk.

Mosey to parking lot by northern ballpark entrance.  Split into teams of two.  Each team grabs a Cinder Block.   We will do Doras with one partner doing Bernie Sanders to end of parking lot, then sprinting back while other partner does exercise with cinder block.  Then partners switch.  We will do 100 each of the following exercises:

  • Overhead press
  • Curls
  • Rows

Place cinder blocks back in pile and mosey to AO

MARY:
20 Boxcutters, then leg lifts high to low
COUNT-OFF & NAME-O-RAMA
9 men, no FNG’s.
CIRCLE OF TRUST/BOM:
While listening to NPR yesterday, I heard a story about and interview excerpts with Colin O’ Brady, who recently became the first man to trek across Antarctica solo, unaided by assistance or wind power.  The 932 mile trip took him 53 days.  He started his journey dragging a sled of gear (tent, sleeping bag, skis, food) that weighted 375 pounds.  He generally traveled 12 hours per day and many times faced white out conditions in incredibly cold temperatures.

O’ Brady can be admired for not only what he did, but what he overcame to get to the point where he was able to make the trek.  The 33-year-old from Portland, Oregon was burned in a freak accident and suffered major burns on the lower half of his body.  He was told he would never walk normally again.  His mother encouraged him to overcome his circumstances and he worked hard at doing so.  A few years later he won an Olympic Distance Triathlon.

To prepare for the Antarctica trek he spent many hours preparing.  He did planks by plunging his feet and hands in ice water!

O’ Brady accomplished this feat through hard work and a belief in improving himself.  We may not accomplish a trek across Antartica through our work outs in F3.  But we are each working on bettering ourselves.  We each know what it is like to want to give in but keep pushing on.  O’ Brady was asked by the interviewer if he felt like giving up.  He told her there were many times he wanted to give up.  The second day of his journey he thought about contacting his wife and telling her the whole thing was stupid and impossible.  The time he wanted to quit most occurred in the last week of his journey.

Another thing about O’Brady’s story that made me think of F3 was a story about O’Brady’s relationship with another man from Great Britain named Louis Rudd.  Louis started his own separate trek across Antarctica at the same time.  The two were acquainted with each other and shook hands before the trip started.  The only other time they saw each other before the end of the trek was when O’Brady passed Rudd after about a week on the journey.  But they did see each other again when Rudd finished.  That is because O’ Brady waited for Rudd, sleeping in the cold for two days at the finish line while he waited for Rudd to finish his journey.  Leave no man behind!!!

ANNOUNCEMENTS:
Beer gathering at Union Jacks immediately after this workout!

AMRAP Bowling

THE SCENE: 21 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 26 IC

Group Mosey

SSH x 13 IC

Group Mosey

SSH x 6-7

Group Mosey
THA-THANG:
PAX took turns bowling for exercises. # of pins knocked down had a corresponding exercise. Each exercise performed by doing AMRAP for 2 minutes. Each exercise followed by a Mosey/Sprint/Striders combination. # of pins knocked down and corresponding exercises below:

0- Burpees

1- Squat Jumps

2- Squats

3- LBCs

4- BBSU

5- Carolina DD

6- Merkins

7- Superman’s

8- SSH

9- Mts. Climbers

The dreaded gutter ball/no pins knocked down was rolled twice… Brutal.

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:
PAX encouraged to live out the AMRAP philosophy today as they loved their families, work, friends… go as hard as you can in all things!
MOLESKIN:
We prayed for Wall Ball and his wife and her pregnancy. 
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Who Does Tobias Work For?

THE SCENE: Sub 20, I dunno. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 4-count x 25 IC
Jog across parking lot
High knees back
Jog across parking lot
Butt kicks back
Jog across parking lot
Side shuffle half each way back
Arm circles fwd/back 4-count x 15 each way IC
Michael Phelps
THA-THANG:
Tabata – 30 seconds on, 10 seconds rest
Curls
Line up for sprints
Curls, Jump Squats
Line up for sprints
Curls, Jump Squats, Merkins
Line up for sprints
Curls, Jump Squats, Merkins, BBS
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers, Bent Rows
Line up for sprints
MARY:
Tempo Peter Parkers 4-count x 15 IC
LBCs
COUNT-OFF & NAME-O-RAMA
10 Men.
CIRCLE OF TRUST/BOM:
“There is so much pain and suffering involved in physical challenges that it’s the best training to take command of your inner dialogue and this new-found mental strength and confidence you gain by continuing to push yourself physically will carry over to other aspects of your life. You will realize if you are underperforming in your physical challenges there is a good chance you are underperfoming at school and work too. The bottom line is that life is one big mind game. The only person you are playing against is yourself.” – David Goggins Can’t Hurt Me
MOLESKIN:
Surprisingly the dips were the worst part.
ANNOUNCEMENTS:
Bomb Shelter CSAUP Feb 9. That’s next Saturday. Make the HC and show up!