F3 Knoxville

Category: Arsenal

Arsenal 2/21

THE SCENE: Cool but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH ICx10
THA-THANG:
Go down to the greenway by the grinder.  Smuggler deemed this “Nair’s Runway” due to my habit of using this stretch. Starting at the asphalt patch before the pavilion, cycle through squats here, run to the benches and do step ups, run to the bridge and do big boy sit ups before running back to the start. First round is 2 reps, second round is 4, third round 6, etc.

 

MARY:
A little Pax roulette of thigh masters, tempo squats, flutter kicks, tempo Merkins, gas pumps and LBCs
COUNT-OFF & NAME-O-RAMA
5+1 2.0 on Webelo

CIRCLE OF TRUST/BOM:
People will forget what you said. People will forget what you did. But people will never forget how you made them feel
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arms, Abs, Legs, and Laps

THE SCENE: Comfortable but breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles, tempo squats, side straddle hops

THA-THANG:
3 exercises starting with 10 reps each.  After exercises are complete, run a lap.  Next round of exercises do 20 reps, then run 2 laps.  So on and so forth until recover.

  • Merkins
  • Flutter kicks 4-count
  • Bobby Hurleys

MARY:
Cherry pickers
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:
My wife loves the Olympics so we have been watching quite a bit lately. Earlier this week Michaela Shiffrin skied out of two races. Her interviews after the races we’re borderline depressing because she was so distraught.  After the second one she made the comment, “It makes me question the last 15 years.”  This really shocked me because that 75 seconds of the last 15 years was so minuscule and she is one of the best skiers there is. How can you define 15 years based off of 75 seconds. It made me sad for her because so much pressure had been put on her by others and herself.  After reflecting on her situation, I realized I have done this myself, especially in my professional career.  Fortunately Michaels bounced back and had a successful third run, even though she did not make the podium, she did make it to the bottom of the mountain with a smile on her face. It should not be your failures that defined you.  It should be how you respond to those failure that define you.
MOLESKIN:

ANNOUNCEMENTS:

Droppin BOMBS

THE SCENE: Nice and warm 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X7

WINDMILLS X7

OVERHEAD CLAPS X15
THA-THANG:
B- BLOCKEES X50

O- OVERHEAD PRESSES X100

M- MERKINS X150

B- BIG BOYS X200

S- SQUATS X250

PAX partners up and splits the rep count. One member does exercise while other PAX does cross overs to bridge and back. At MERKINS, switch to farmer carry CMU to 4th light pole and back

 

MARY:
ABCs to spell BOMBS

LBCs for 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:
If everyone is above average, then that is the new average
MOLESKIN:
I read a book called “The subtle art of not giving a f@#$k” and it’s a good perspective that goes against what is conventional told. Instead of trying to always be above average, challenge yourself to be the best you can be, no matter where you fall in the “rankings”
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Pushhhhh

THE Scene: chilly nice wind.  
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5- merkins, 10 mountain climbers, 15 good mornings, 20 SSH

THA-THANG:
Truck push.

  • Pax loaded their CMU’s into Butterfingers truck.
  • Along the side walk, 20 cones. Pax pair up
  • 2 pax start pushing truck while pax are lined at cones doing the exercise till the truck gets to them. Pax pushing run to next open cone.
  • Cones are:
  • Burpees, HR Merkins, Leg Raises, Hip Raises, Crunchy Frogs, BBS, 100’s

Pushing the truck was far easier but with more pax and more weight could be different

e did a burpee catch me if you can to get Butterfingers Truck back. Pax push truck, one drops off does 5 burpees and run to catch truck and next pax drop off.

Kraken

  • 4 cones around the loop around the grindstone. 23 reps- for the winning score of the SB
  • Thrusters
  • Dips
  • T Merkins
  • Carolina Dry Docks
    MARY:
    100’s for times
    COUNT-OFF & NAME-O-RAMA
    CIRCLE OF TRUST/BOM:
    Spoke about our M and how she fits in the pax life.

    1. Maintenance = Deceleration

    The M will not prosper if the HIM thinks in terms of maintaining its vitality rather than Accelerating it

    If you think you are maintaining, you are actually Decelerating because there is no Status Quo .

    3. There is no Fifty Yard Line

    Halfway is not good enough when it comes to the M. It is not a football game where husband and wife meet at the fifty yard line for the coin flip. The HIM must drive the ball the full length of the field and stay in his wife’s red zone, regardless of whether she even breaks the huddle. To the Sad Clown focused on balance and fairness, this seems unfair and out-of-balance. Perhaps, but that’s what Acceleration requires when it comes to the M.

    4. Your Wife is not Your Best Friend

    She is made for a much higher purpose. There is a pedestal in the life of the HIM that is set out for his wife and there is no room on it for his best buddy

    “Enjoy life with your wife, whom you love, all the days of this meaningless life that God has given you under the sun—all your meaningless days. For this is your lot in life and in your toilsome labor under the sun.”

    Ecclesiastes 9:9

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

Little baby giraffe legs

THE SCENE: Upper 30s, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No
THA-THANG:
Partner workout. Each partner takes a turn with the exercises while the other runs from the park benches to the bridge and does 5 big boy sit ups. Switch when they get back, each partner having a turn before moving to next exercise

  • Iron Mike
  • Jump Squat
  • Step up
  • Split squat
  • Al Gore
  • Captian Morgans

MARY:
The beatdown as a bit light on legs so we ended with thigh masters x16
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:
Put first things first.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.