F3 Knoxville

Category: Arsenal

Sevens and Strength

THE SCENE: Another beautiful morning in November!
F3 WELCOME & DISCLAIMER

All disclaimers noted by Q.

WARM-O-RAMA:

  • Cherry Pickers IC – x10
  • Wind Mills IC – x6
  • Tempo Squats w/Jump Squat @ the top IC – x10
  • OH claps – x10

THA-THANG:
1) Sevens on Church Hill

  • Squats at the top
  • Merkins at the bottom

2) (5) station exercises in the form of a Power T on the b-ball court

– 10, 15, 20 reps / per round; OH CMU carry between stations. Once PAX finished 20, then start going back down.

  • CMU Curls
  • CMU Chest Press / Extensions
  • CMU Squat Sits (on the bench)
  • CMU BBS
  • CMU Good Mornings

MARY:

  • Flutter kicks IC – x35
  • Ankle Touches – x20
  • Hamstring stretch – Q countdown
  • Arm stretches for remaining time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Butterfingers, @KY, @Pinocchio, @Shrimp Net, @Smuggler, @Swerve

CIRCLE OF TRUST/BOM:
Never underestimate the importance of quiet time with our Lord and Savior; ” As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God.” Psalm 42:1-2

Valley forge

One comment

THE SCENE: Finally a crisp in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

lunge reach, heel kicks, Frankenstein, Hugh knees, side lunges.
mosey to valley of death. Along the way we stopped and did some shoulder taps and squats till the 6 caught up then we moved out. Shout out to the 6 for catching up and moving out right away.
THA-THANG:
Valley Forge

start at base of Death Valley

deck of cards. Suit is exercises, # is where you’re moving. Repeat for time.

25 of all exercises

Heart- Perfect merkins

Club- Iron Mikes 

Spade- Apollo ono (SC)

Diamonds- V ups

1-4 run up spaghetti

5-8 Bernie up spaghetti

9-10 broad jump to first light post on never ending

Face cards- bear crawl to first light post on never ending

Ace- run the gauntlet- top of never ending to top of spaghetti

MARY:
No time but we hit some v ups, and apolo in the way back. And top of blind man’s hill Q called impromptu partner plank hold. One partner plank other feet on guardrail and hands on back of pax planking, rest of pax bear crawl under
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Don’t let fear hold you back from seizing opportunity in your life.
MOLESKIN:
Lots of new faces not a lot of VQs. Let’s get some this month!!
ANNOUNCEMENTS:
2ndF lunch 11/18 Maryville Corner Market

Zombie Workout

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

  • Frankenstein’s between each exercise end to end of court.
  • Zombie Rockers, Spider Tempo Merkins, Zombie Tempo Squat

THA-THANG:

Zombie Wall Crawl

Line up on the upper wall in Zombie plank above the courts w/ feet toward the wall. Side shuffle to opposite end and back.

Main Drill – EMOM

EMOM means every minute on the minute. At the start of the every minute, pax must perform push ups, nose to knees and squats. After completing the required number of reps they get to rest for the rest of the minute.

Failure to complete a round inside the time limit means that the pax will finish the repetitions for that round, then do 2 boo-pees, then rest for the rest of the minute and then join back in the following round.

First 5 minutes: 5 Boo-urpees, 5 Jack the Ripper Crunches, 5 Zombie squats

Next 5 minutes: 6 Boo-urpees, 5 Jack the Ripper Crunches, 6 Zombie squats

Next 5 minutes: 7 Boo-urpees, 5 Jack the Ripper Crunches, 7 Zombie squats

Next 5 minutes: 8 Jack the Ripper Crunches, 8 Zombie squats

Next 5 minutes: 9 Jack the Ripper Crunches, 9 Zombie squats

Next 5 minutes: 10 Zombie squats

Total time = 30 minutes. Do not stop between 5 minute increments.

MARY:
Dracula Sit-ups x 10, Flutter Kicks for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Smuggler, Walt
CIRCLE OF TRUST/BOM:

To understand what discipline really is and what it really means, let’s look at the origin of the word to find its intent and true form.

The root word of discipline is “disciple,” which comes from the Latin word discipulus meaning “student.” Most people believe a disciple is a follower (probably because of the religious context), but in reality it means student—as in, “one who studies.”

The word “discipline” is from the Latin word disciplina, meaning “instruction and training.” It is derived from the root word discere—”to learn.”

So what is discipline?

Discipline is to study, learn, train, and apply a system of standards.

When we lose our personal discipline, also our choice, we give control away to other people, external circumstances, and the inevitable randomness of life. We drift and become the plaything of circumstances (Viktor Frankl—”Man’s Search for Meaning”).

More discipline, more choice, more control. Better options. Higher standards. Improved skill. More flexibility.

Less discipline, less choice, less control. Fewer options. Lower standards. Inadequate skill. Less flexibility.

What Does Discipline Mean?

11/2/2022 Arsenal

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track.
THA-THANG:
Thang 1: partner up and run opposite directions around track. When you pass each other, do exercises in a pyramid manner

  • 10 BBS
  • 20 merkins
  • 30 squats

Thang 2

Back at basketball courts. Walking lunge the sideline, bear crawl baseline with burpees in the corners. Every round, increase burpees by 1. After 10 min, switch to reverse lunge and crawl bear

MARY:
Pax Roulette
COUNT-OFF & NAME-O-RAMA
9 including FNG Lab Rat and DR member Nightlight. Welcome!
CIRCLE OF TRUST/BOM:
If you never taste a bad apple, you will never appreciate a good apple
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Life Is All About Choices

THE SCENE: Cool, crisp morning in the gloom!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC x10
  • SSH IC (sorta) x10
  • Windmills IC (Rep Sleepy) x?
  • Little bit of “this” & little bit of “that” stretching

Mosey down to Nair’s favorite bench / table…

THA-THANG:

  • Partner workout – PAX 1 rolls the dice, runs to the corresponding station, completes the workout & runs back to the starting point (bench / table). Simultaneously, PAX 2 is performing step-ups on the bench.
  1. B-Ball Court #1 – Slides across sideline (5 – single count)
  2. B-Ball Court #2 – OH Press w/CMU (x20)
  3. Parking Lot – Merkins (x20)
  4. Bridge – WWIIs
  5. Pavilion – Wall-Sits (30 sec hold)
  6. Field next to grindstone – Dry Docks (x20)

If any PAX rolled the same number twice in a row, then his partner had to forego step-ups and run to the station with him and complete the exercise again.

MARY:

– Flutter kicks for time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Cropdust, @Don J, @Halfday, @Hot Squat, @Rep Sleepy, @Shrimp Net, @Walt

CIRCLE OF TRUST/BOM:
“Desire is the key to motivation, but its’s determination and commitment to unrelenting pursuit of your goal.” Life is all about choices. Make them wisely.