F3 Knoxville

Category: Arsenal

Heroes vs. Villians 2nd try

THE SCENE: Crisp Cool Morning in the low 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Archer Squats

5 cherry pickers

5 tempo squats

5 tempo merkins

Mosey through heroes and villians loops
THA-THANG:
Fantastic Fours (1 WW2 3 Burpees, 2&2, 3&1)

Roll dice. Odds for heroes,  and evens for villians.

Heroes:

20 Spiderman Merkins

20 Daredevil dips

20 Hulk Squats

20 Wall Climbers

Villians:

20 Joker Jacks

20 Goblin Squats

6 Sinister 6s

10 Magneto Man Makers

Re run Fantastic Fours then repeat

MARY:
PAX roulette
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:
Most of us focus on our weaknesses so we can become well rounded. The problem with well rounded is that it makes you average. We need to be aware of our weaknesses, but also focus on our strengths.
MOLESKIN:
https://www.gallup.com/cliftonstrengths/en/252137/home.aspx

This is a strength finder assessment. I’d recommend doing the top 5. I found it to be worth it
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hungry Hippo EMOM

THE SCENE: Cold and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop x10, Cherry Pickers x 10

THA-THANG:

Grab a bench a get started for the hungry hippo EMOM.

  • Dips x 20
  • Incline Press x 20
  • Squats x 20
  • Mtn Climbers x 20
  • +Mystery Workout
    • Mystery Cups….(15 Burpees, 10 Burpees, 15 Mtn Climber, 10 Merkins, 15 Bobby Hurley’s, 15 WW2’s, 10 2ct Peter Parkers, 45 Flutter Kick single ct, 30 SSH’s single ct)

EMOM 2 minutes Hippo Crawl to the middle of the court and grab a new solo cup with an exercise on the cup

MARY:
Hollow Hold 60 Seconds

COUNT-OFF & NAME-O-RAMA
Butterfingers & Walt!
CIRCLE OF TRUST/BOM:

The new year is here and by now we are already making those New Year’s Resolutions.  To help inspire you and make those choices a little easier I want to share a couple of quotes.

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that.  Because what the world needs is people who have come alive.” (As told to Gil Bailie by Howard Thurman)

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

-Theodore Roosevelt

In summary, I hope you each of you live this year with passion and enthusiasm, and find what makes you come alive.

 

That Time We Did Suicides with Dora

THE SCENE: Clear and cold enough for pants for most….but not for Butterfingers!  It was about 28 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops (4ct), little baby arm circles (10 4ct forward and backwards), 10 tempo squats, jogged around the park a bit
THA-THANG:
Doracides: partnered up alternated suicides on basketball court while other HIMs knocked out these exercises:

  • 100 Catalina wine mixers
  • 200 LBCs
  • 300 Squats
  • Rinse and Repeat when complete

MARY:
Everyone enjoyed the cherry pickers after the suicides.  Used remaining time for free stretching.
COUNT-OFF & NAME-O-RAMA
Smuggled, Butterfingers, Scoutmaster, Weebalow
CIRCLE OF TRUST/BOM:
My church just started a series on marriage so I’ve been reflecting on what it takes to have a good marriage.  It starts with time.  When it comes to time and our spouse, we fall into one of three camps:

  1. You can’t get enough of your spouse: this would commonly be thought of the infatuation or dating phase but I like to believe it does not have to be limited to that.  This is where you just want to be around your spouse as much as possible because of they joy you get from them
  2. You’re not getting enough of your spouse: This would be where you fill your life up with so much stuff/activities (some that matter very much like kids and others that do not…you fill in the blank) that you don’t have time for each other and you essentially become roommates
  3. You’ve had enough of your spouse: I’m sure you can imagine what this entails and you don’t want to be here.

We need to be investing in our marriage (relationships for those not married).  We take 1+ hour a few days a week to invest in our health/fitness but what do we do on the days off?  I sleep in.  But I could get up at 5AM like I do on beat down days and read a book on marriage or do something thoughtful for my wife.  What else are we investing time in that may not be as important as our marriage?  I believe that all marriages are in one of three states/stages

  1. Thriving: knowing can go wrong, neither of you can do any wrong by the other.  This is usually experienced during dating and the few years after marriage (or until you have kids….am I right?!…)
  2. Striving: You know things aren’t the way you want them to be and your are working to make them better
  3. Surviving: This is the “let’s just get through this without divorce or killing each other” phase

Start investing in your marriages/relations ships so you can experience the joy of a thriving marriage with someone you cannot get enough of!

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

A frozen ladder

THE SCENE: Cold 28 degrees felt like 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, and a little of this and a little of that.
THANG

Simple. Just 4 exercise: Merkins, BigBoy sit-ups, CMU curls, and CMU OH press.  Start off with 5 a piece and run a lap.  Add 5 more and an extra lap up to 25 reps and 5 laps and then work your way down.  That’s it, nice and simple.

 

MARY:
Last 5 minutes did dealer’s choice
COUNT-OFF & NAME-O-RAMA
4 HIMS got the work in.
CIRCLE OF TRUST/BOM:
Leave your problems at work and don’t bring them home.  The problem will be there when you get there in the morning.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

LBCs in the cold

THE SCENE: A balmy 20 degrees with some snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office. Supine straddle hops (snow angels) in cadence in the football field.
THA-THANG:

  • 100 LBCs, run a quarter mile
  • 75 LBCs, run half a mile
  • 50 LBCs, run three quarters of a mile
  • 25 LBCs, run a mile
  • When finished, circle back to the 6 and pick up where they’re at

MARY:

Gas pumps, Peter Parker’s x10 each
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:
It’s hard to beat someone who doesn’t stop
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.