F3 Knoxville

Category: Arsenal

Put me in Coach

THE SCENE: Chilly around 40, feeling like we bypassed fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Imperial squat walker 4 ct x 10

THA-THANG:
Mosey to baseball field. At home plate, playing cards and music speaker set up. Each player will draw his own card to determine workout. Corresponding exercises as below:

2: sprint double

3: sprint triple

4: sprint home run

5: Bear crawl to pitcher mound and 5 imperial squat walker 4 ct

6: Bear crawl to first and 6 iron mike 2 ct

7: Bear crawl to third and 7 tuck jumps

8: Burpee broad jump to first

9: Burpee broad jump to third

10: 20 BBS at cone in centerfield

J: 20 mountain climbers at cone in right field

Q: 20 merkins at cone in left field

K: Bernie around field

A: high skip around field

Joker: 10 Burpees

**ALL HEARTS DOUBLE THE REP COUNT**

Stopped at 6AM for some baserunning practice. Taking turns one player runs a double while rest mountain climbers. Once at second, hold Al gore while each player takes turns running home. Once at home, take turns completing triple while Pax does squats waiting for turn. Once at third, bear crawl home while pax does push up waiting for turn. Lastly, complete home run while rest of pax does side straddle hops waiting for turn.

Mosey back to Grindstone.

MARY:
Heel taps IC x 20

Protractor to Dolly IC x 10ish

Leg side to side at 90 degree IC x 8 (not sure what these are called)

Mountain climber IC x 20ish

Catalina wine mixer IC x 10ish

LBCs to cash out last 30 seconds.
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
I’ve always been a sucker for motivational quotes. Little one liners can fuel me throughout the day and help me in times of struggle or lack of motivation with my fitness life. The saying I’ve recently latched onto is “Don’t rush the process, trust the process.” I get in trouble when I try to rush the process. When I stay disciplined and consistent whether it is in my faith or fitness, I find I achieve more and fall less into bad habits that lead me astray. It’s not about today’s workout, or tomorrow’s, or next months, but the consistent work put in day to day. It’s about the long term goal that maybe years from being achieved but takes those tiny consistent steps day in and day out. Put in the consistent work and trust in the process.
MOLESKIN:
Throwback to Moses beatdown at Bombshelter
ANNOUNCEMENTS:
Saturday joint effort with Fia for Halloween get together at bombshelter

Arsenal Kraken 10/25

THE SCENE: 53 degrees, no wind, dew on the grass, and nice dry pavement.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 10 4ct, Tempo Merkin 10 4ct, Tempo Squat 10 4ct, Inch Worm Merkin Stretch, Cherry Pickers 10 4ct

7’s on the Church Hill from the rode to the pine tree. *Burpess at the Bottom & WW2 at the top

THA-THANG:
Kraken – *8 Cups Solo lined the Kraken, each workout & count written on the cup.

  • 15 Merkins
  • 10 2ct Perter Parkers
  • 10 WW2’s
  • 15 2ct Mtn Climbers
  • 10 Burpees
  • 15 Dry Docks
  • 15 Bobby Hurley’s
  • 15 4ct Flutter Kicks

MARY:
10 4ct Glute Bridges, 10 Jack Knife Crunches, 10 Burpees, 5 4ct Glute Bridges, 10 Jack Knife Crunches, LBC’s for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Beaker, Hot squat, Swerve, Walt
CIRCLE OF TRUST/BOM:
I paraphrased a little about order and chaos from a book I’m reading, 12 Rules for Life: An Antidote to Chaos.

Here is a short video from the author….cheers!

Finish Him!

THE SCENE: 55 clear skies, fall is here
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Set the mood with some pump up jams to be continued during tha thang

SSH IC x 21

Thighmaster IC x 10

monkey humper IC 4ct x 10

OH press IC x 10

THA-THANG:

Mosey with CMU to circular track (somewhat) adjacent to picnic pavilion. 6 stations arranged in circle. Once beeper starts, perform murder bunny around circle. Stop at nearest cone and perform AMRAP for prescribed exercise for 30 seconds. The next movement around the cones was OH lunge with CMU around. Trade off every round between murder bunnies and CMU lunges. Rinse and repeat around circle to pump up jam playlist. Exercise stations as follows:

CMU OH press

Thrusters

Swings

Burpee up and over

Monkey humper

Ground to OH with CMU

 

MARY:
Hold iron cross with LBAC forward and reverse IC x 8
COUNT-OFF & NAME-O-RAMA
7 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
I thought about what I was going to say and the word that kept coming to my mind was PATIENCE. Over the past few years, I have kept a lot close to the vest regarding my own struggles in life. In growing older and joining groups like F3, I’m learning the need to get these things off the chest and have the support of men around me. My wife have been struggling a few years trying to have a child. I often get irked and frustrated when I meet people and they say that I ought to have children at this point in my life. I’ve tried to turn those frustrations over to God as of recently and it has helped me. I pray for Gods timing on matters and realize that it may not align with my own wants. So whether it is meant to happen or not, I will find a purpose for how God wants to use me in the future— child or not. Patience is very difficult for all of us. With whatever you are waiting on/ hoping for/ wanting, I pray that you find the bigger purpose in timing that may or may not go your way.

MOLESKIN:
Tight back after that one!!
ANNOUNCEMENTS:

Rolling the Dice

THE SCENE: Crisp Cool Morning at the Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankenstein, High Knees, But Kicks down and back on the court. Cherry pickers and a Mosey around the pavilion.

THA-THANG:
10 blockies then roll the dice. Do whatever exercise you roll then repeat

1. Run the loop

2. 50 hop Kicks

3. 30 box jumps

4. 50 rows

5. 50 Curls

6. 30 overhead presses

MARY:
Flutter Kicks and Hello Dollys 20 count. LBCs cash out

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Peach, Veep, Moses, Smuggler, Scoutmaster, Webelo, Hot Squat
CIRCLE OF TRUST/BOM:
Short talk about being actively improving and learning, and remembering that no matter how experienced you are, you can improve.
MOLESKIN:

ANNOUNCEMENTS:

Burp-a-cide

THE SCENE: 43 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 1 minute plank
  • Jog a lap

THA-THANG:
Do the exercise, then run a suicide with the 3 cones between each one. First cone = 1 burpee, second cone = 2 burpees, third cone = 3 burpees.

  • CMU OH Press x 50
  • CMU Goblet Squat x 50
  • Merkins x 50
  • CMU Curls x 50
  • CMU Crunches x 30
  • CMU Plank Step-up x 30

Once the round is finished, complete 29 burpees and restart

MARY:
Finish off with another 1 minute plank
COUNT-OFF & NAME-O-RAMA
10 killed it
CIRCLE OF TRUST/BOM:

From Mere Christianity – “Everyone thinks forgiveness is a lovely idea until he has something to forgive.”

It’s always preached to forgive those around you, which I think everyone can always agree is easier said than done. I struggle with forgiveness in specific areas of my life that I have been working on for years. I wanted to challenge everyone to focus on forgiveness in their lives. Whether you’re at a point where you can do it or not, at least make progress.

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