F3 Knoxville

[running] Calma en la tormenta

AO: running
Q: Shrubbery
PAX: Trash Panda (JUCO), Butterknife, Data
FNGs: None
COUNT: 3
WARMUP:
1.5 miles
THE THANG:
4x1200m @ 5k pace and 400m recovery
MARY:
1.5 miles for cool down
ANNOUNCEMENTS:
COT:
We reflected on the importance of keeping calm during the storm and always look for Jesus, specially in the most difficult moments of our lives.
— Isaiah 43:2

When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.


Groundhog Day

AO: thequacken
Q: FixerUpper
PAX: Lizzy, Z-Pack, Back Draft (Caleb Haney), FixerUpper
FNGs: None
COUNT: 4
WARMUP:
SSH admin by Lizzy
Disclaimer
Hamstring stretch
Cherry Pickers IC
Baby Arm Circles for’erds and back’erds IC
Michael Phelps
Some of these, some of those
5 each of exercises for The Thang (see below)

THE THANG:
Groundhog Day AMRAP
10 burpees
10 merkins
10 big boi situps
10 squats
1 lap around the park (.33 mile)

MARY:
Flutter kicks 30 IC
Hello Dollys 15 IC
Heels to Heaven 10 IC
Star Gazers IC

ANNOUNCEMENTS:
Biggest loser challenge. Z-Pack and Lizzy weighed in. FixerUpper committed to continue fasting on Mondays.
Guest Q, Brick and Matlock next Wednesday

COT:
This workout is called Groundhog Day because it is the same thing over and over and over. Our daily lives often feel like this, but in the middle of the mundane, we can be consistent.

In Q Source, simplicity is the foundation of consistency. I have a joke that I talk a lot about in December. “January 1, everthing’s gonna change!!” Of course, things rarely do. However, with small and simple incremental changes, we can build routines, and form better habits. Living out those habits will make us into consistent men.

Prayer for Lizzy’s day at work, Wedding Singer’s foot, and Backdraft’s business.

17 October 2023

AO: dogpound
Q: Madoff (Daniel Hereford)
PAX: Aladdin, Choir Boy, Junk (Sam Yoakum), Earmuffs (Dan Studt), Podium, Google(Tim Dugas), Madoff (Daniel Hereford)
FNGs: None
COUNT: 7
WARMUP:
15 SSH
15 TN Rocking Chairs
15 Little Baby Arm Circles
15 Rockettes
15 Little Baby Arm Circles
10 Flamingoes
15 Calf Raises
Run up the hill – 15 dips – Run long way around to Stairs

THE THANG:
10 min AMRAP
10 Air Squats
20 Little Baby Crunches
20 Merkins
20 Mountain Climbers (2 count)
Lap around Dock Road back to Stairs

10 min AMRAP
5 Burpees
20 Big Boy Situps
20 SSH (4 count)
20 Rocky Balboas (4 count)
Run to base of Matterhorn

Sprint up hill to Backbone
20 hanging knee raises
Crawl Bear down to light pole
Run back to AO

MARY:
30 second Plank

ANNOUNCEMENTS:
none

COT:
Reminder to all men to not get jaded and feel like we’ve seen it all and done it all. Encouraged to try to see wonder in everyday things and try something new. My Son convinced me to drive him to Peach Tree City, GA to see an airshow where the F-22 Raptor Demo Team was performing. I really did not want to go, but I wanted to give my Son the experience he wanted. It was an astounding demonstration of the capabilities of that aircraft. It reminded me of my love of aviation and planes fueled by adolescent memories of Top Gun, Iron Eagle, Firebirds, and other stupid movies that haven’t aged well. Be positive Guys and remember your Kids still have things to learn from you.

AMRAP CMUesday

AO: asylum-am
Q: Hands
PAX: Sawdust, Snitch (Cory Beilharz ), Waxjob
FNGs: None
COUNT: 4
WARMUP: SSH, froggy squats, shoulder work, karaoke, etc
THE THANG: 2 rounds of AMRAP CMU exercises for 1 minute with 15 seconds of rest. Up & over merkins, blockies, thrusters, Lt. Dan, block swings, lawn mowers, WW3 sit-ups, curl/press, straight arm raise/shrug, American hammer w/ CMU.
Then did farmer walk/catch me if you can. Alternated 12 Merkins with 10 jump squats to let the farmer try to get away with the CMUs. Went from AO around the paver parking lots.
MARY: Stretched and did some dying cock roach as that felt appropriate.
ANNOUNCEMENTS: Brolympics Nov 4.
COT: Have a plan to deal with situations you find difficult. Also, there’s a good chance some assumption you’ve made about someone is very wrong.