F3 Knoxville

Triple Dora w a side of Frisbee

THE SCENE: 70s maybe
F3 WELCOME & DISCLAIMER

quickly
WARM-O-RAMA:
SSH x20 IC 4 ct

Merkins x10 IC 4 ct

Imperial Squat walkers x26 4 ct IC( waiting on FINS) 🙂

Yog to the baseball field for a quick game of Whamo lunge( chuck the frisbee, sprint to frisbee while its in the air. once it lands, lunge the rest of the way) x5-6 times
THA-THANG:

Triple Dora

  • Group 1 on one end, group 2 on the other end of the grinder, with group 2 running from one end to another to start. Once group 2 gets to one end, they relieve that pax at that end and the next group runs to the other end. keeping running back and forth switching sides but doing exercises on each end . Group of 3 pax will keep count dora style as they run and switch out on each end. Rounds were as follows
  • Round 1, 300 merkins on one end and 300 rows on the opposite end
  • Round 2 300 froggie squats on one end and 300 sprinter sit ups on the other end
  • Round 3, 300 CMU curls on one end and 300 CMU tris on the other end
  • If all pax were equal and time permits to finish, you would have done 100 reps of each exercise

MARY:
CMU futters x20 IC, 20 CMU presses x20, CMU LBCs x20

CMU Flutters x10, CMU presses x10, CMU LBC x10

Peter parkers until time
COUNT-OFF & NAME-O-RAMA
17 pax rocked it  and overcame some of the confusion of trying to a triple dora with the wrong amount of numbers…
CIRCLE OF TRUST/BOM:
I had a word on Gossip, the triple Filter by Socrates but more important, I wanted to pray and be present for Mr. Rogers and his family and think about celebrating life. Garrett passed away a year ago yesterday. Celebrate life, its short and not guaranteed. Keep grinding! I know Mr. Rogers is!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

IPC W1 & Iron Hamstring

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
IPC Week 1

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
You don’t need to be the best to give your best.

MOLESKIN:

ANNOUNCEMENTS:

Mouth breather 3.0

THE SCENE: Burbs
F3 WELCOME & DISCLAIMER

burbs
WARM-up 

grab sand bag , ruck up around lovers land

THA-THANG:
Between each set below , ruck run a lap around lovers , the last lap before beginning the next round , sandbag ruck that lap. Total 15 laps , just over 4 miles and 900 reps of the following ;

  • Round 1

    5 sets

    1.Merkins x 20

    2.Reverse lunges x 10 per leg

    3.Ruck on chest BBS x 20

    Round 2

    5 sets

    1.Thrusters x 20

    2.Calf raise x 20

    3.Plank jack x 20 2-count

    Round 3

    5 sets

    1.Mtn climbers x 20 4-count

    2.Squat jumps x 20

    3.Ruck hammers x 20

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 mouth breathers , one fish out of water gasping for air (me)
CIRCLE OF TRUST/BOM:
Work was done
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Transforming

THE SCENE: 72 degrees F., 92% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Walkout Merkins, Imperial squat walkers
THA-THANG:
We utilized the Week 0 workout from the IronPax Challenge

Four Rounds for Time:

50 Squats

40 BBS

30 Merkins

20 Iron Mikes (4 Count)

10 Burpees

400 Meter Run

(Some finished and exceeded the 4 rounds in the 30+ minutes allotted for the challenge.  The intent was to give the PAX a flavor for the challenge.)

MARY:
Flutter kicks, box cutters, flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs – no FNGs
CIRCLE OF TRUST/BOM:
Romans 12:2 challenges us to not be conformed to the world but to be transformed.  If you are like me, being transformed is not a past tense activity.  I’m undergoing it in some aspects of my life and my relationship to God and His will.  Fortunately later in the verse some Bible translations use the phase “by the renewing of your mind.”  That part gives me some grace.  Not everyone experiences it like Paul, being knocked off his horse, blinded, and being transformed.  A lot of us are a work in progress; I know I am.

Starting out as a new father at the age of 23, I had some transforming to do.  I had to put aside a lot of my selfish goals and desires and become the parent my children needed and deserved.  Some would think that after 46 years of marriage to Julie I would have most things down pat.  Nope, although transformed in certain things, I still have a ways to go.  Starting in 1980, I had to learn how to transform my definition of being a boss into the true meaning of selfless leadership.  Along the 30+ years I found it sometimes too easy to slip back into the autocratic posture.  If anything, this would remind me how bad that managing style really is.  I still need to transform myself into a more caring, empathetic, and serving friend to others.  I have a great role model in Julie that has helped me make slow progress.  My introverted style has hampered me in that quest.

My faith is perhaps the most important area of my life to transform.  Along the way we all have experiences that give us a jolt or a nudge and our faith increases.  Sadly things happen that knock us back.  God want us to place our trust and our lives in His hands.  He want us to trust and believe in his Son, Jesus, and He want us to follow Him.  He wants us to be transformed.  I’m thankful that He is a loving and patient Father.

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

No Unicorn, No Problem

THE SCENE: Like working out in a humidor

F3 WELCOME & DISCLAIMER – oops

WARM-O-RAMA:

  • Cherry Pickers IC, Windmills IC, This & That – Led by Ribbed

THA-THANG:

5 Burpees at Starting Line

Run to Farthest Cone (#5) and perform 25 each Split Squats, Diamond Merkins, and Dead Bugs

Back to Start Line: 5 Burpeea, Cone #4 (20 reps)

Rinse & repeat | Plank to wait for the six

11s – Single Leg Glute Bridges & Single-Leg Dead Lifts

MARY:

  • Nah

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov4:7-Above all and before all, do this: Get Wisdom! 

“Every system is perfectly designed to get the results it gets.”

This has certainly been my experience–my previous plan for fitness, that centered around the treadmill in my basement and lacked any real accountability or fellowship was perfectly designed to produce a lazy, soft version of me.

When it comes to getting wisdom, I think that quote still applies: I believe there’s only one place that wisdom comes from—God—and if I don’t have as much as I’d like, I need a deeper connection with that source, but I can’t just will or wish it into being any more than I could will or wish myself into better fitness: I have to make a change. So whatever you’re seeking, whatever you’re striving for; and maybe it’s wisdom or maybe it’s connection with someone close to you or maybe it’s your nutrition or parenting or finances: whatever results your getting now, the system you have in place is going to keep producing those results. So I’m asking myself: Where in my life do I want to see different results? That’s where I need to consider a change. You can ask the same question.

MOLESKIN: Great work by the PAX. Loved the mumble chatter and appreciated the patience for a surprise Q.

ANNOUNCEMENTS: