F3 Knoxville

Category: Arsenal

Can do attitude

THE SCENE: 68 and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Pearson Springs and stop along the way and did: Cherry pickers, side lunges,  and arm circles.
THA-THANG:
Once we got to Pearson Springs parking lot we started tha-thang.

  • Started off going half way down parking lot with bear crawl and the other half inch worm
  • Next ran up a long hill to the street and did 20 bbs
  • Run down the hill and do 20 merkins
  • Next to move back down the parking lot the other way we did squat jumps half way and lunges the other half.
  • Rinse and Repeat

MARY:
We ran back to Sandy Springs and stopped along the way and did: dips, LBCs, squats, incline merkins, and probably something else.
COUNT-OFF & NAME-O-RAMA

6 HIMs got it done
CIRCLE OF TRUST/BOM:
Quote from John Wooden:

Things work out best for those who make the best of how things work out.
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 Excuses

THE SCENE: Rainy and extra gloomy

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Assorted stretches and mosey to learn the loop for the morning

THA-THANG:
DORA with the following exercises:

  • Decline Merkins x100
  • Big Boy Sit Ups x200
  • Step Ups x300

One partner ran the loop while other partner worked through the exercises. All PAX completed the exercises and some were about halfway through a second round.

MARY:
Overhead Claps x50

COUNT-OFF & NAME-O-RAMA
6 HIMs left their excuses at home this morning

CIRCLE OF TRUST/BOM:
Question to think about today: What excuses are you making to keep from doing what you are supposed to be doing?

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

Sprint work

THE SCENE: Beautiful morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Oval Office, high knees, butt kicks, Frankensteins down first straight away
THA-THANG:
Series of sprints followed by 10 BBS and 10 squats. Walk the rest of lap to the next starting line for the next sprint. We got through a 100meter, a 200 meter and a 400 meter. After this we moseyed around the track with stops for sets of exercises

MARY:

flutter kicks, BBS, LBC, V ups.
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:
Had to adapt this week. I injured my hands over the weekend and wasn’t going to be able to make it out to F3 due to inability to grip or put weight through hands. Instead, I took Q and designed a workout to allow me to still be out in the gloom

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dog pound CSAUP next week, Arsenal 2.0 workout the following week. Keep an eye out for more information about OTB 2.0 workout with FiA on October 30th

Vacation Goo Gone

THE SCENE: 70ish and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20 IC
  • Arm circles x10ea IC
  • Cherry Pickers x8 IC

THA-THANG:
Run over to the track, do 12-to-1 with two exercises. Each exercise is done at the top of the turns of the track.

Exercises were Burpees and the new Bobby Twirley. Just like a Bobby Hurley except instead of touching both hands to the ground in front of you, you do one in front and one behind. Alternate which is in front and which is in back each time. Forces you to use your legs to squat down rather than the back bend nonsense!

12 Burpees in one turn, 12 Bobby twirleys at the next turn. Then 11 on each, 10 on each, etc..

MARY:

  • Merkins x20 OYO
  • BBS x20 OYO
  • Flutter kicks x20 IC

Repeat two times

COUNT-OFF & NAME-O-RAMA
Just 3 this morning to get it done
CIRCLE OF TRUST/BOM:
Had to make this last minute. I just got back from a vacation of eating/drinking garbage for 5 days. I couldn’t wait to get back out and start sweating and wearing myself out again. Thankful for the PAX of F3 for creating such an awesome workout environment that makes me want to get out and exercise and push myself. I would have never done that 5 years ago.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

How Many Hills Are There?

THE SCENE: Clear sky’s, bright eyes and humid but that’s expected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap around AO. Included Mosey, High Knees, hill kicks, side lunges, lunge stretch, Frankenstein’s
THA-THANG:

The goal of this beatdown was to try and name three of the Hill surrounding the AO. You can only name something after you have experienced it

  • Thang 1-  Blind Man’s Hill ( named for the fact that not only can you barley see the top from the bottom but you also really cant see where you are running when in the gloom)
    • Hill Repeats- Straightforward, Q set a 5 min timer. Sprint up the Hill jog back. The work came from the 7.7% grade of the hill.
  • Thang 2 Second Hill -Cedar St to Anderson St ( Still needs a name possible Cardiac Hill? This was also only half of this hill, it keeps climbing)
    • Dora- 50,75,100- Hip Raises, HR Merkins, Leg Raises. The exercises were straightforward, the 7% grade put the stress on the pax.
  • Thang 3- Third Hill- Anderson St- Gut Check Hill ( Avocado so pointedly pointed out that as your sprinting and you think you are near the top you look up and realize you’re not close and its a real gut check moment)
    • Spartan- pax all starts at the bottom together, Q said go and the pax sprinted up the hill. (Q did win all three races but who is counting.) At the top 10 Merkins and hold plank for the 6. Pax walked back down the hill together, lined up and repeated.

MARY:
20 LBC during the mosey back to the grindstone
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was reading some quotes about success and motivation. There were three themes that kept sticking out to me in all the quotes. Not only did these themes show up in all the quotes, but than i started to think what all the people that gave these quotes had in common. They are all considered highly successful and respected people. Therefore what i took away is that these three themes really are the keys to success in life.

  • Not having regrets act now!
  • failure is key to success
  • don’t look for others to give you what you want
  • “Success is going from failure to failure without losing your enthusiasm” Winston Churchill
  • “I didn’t fail the test. I just found 100 ways to do it wrong” Benjamin Franklin
  • ” If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on”  Sheryl Sandberg
  • “Happiness is not something readymade. It comes from your own actions.” Dalai Lama
  • “There is only one way to avoid criticism: do nothing, say nothing , and be nothing”  Aristotle
  • ” It does not matter how slowly you go as long as you don’t stop” Confucius

The last quote was very meaningful to todays beatdown. We can not stop, we cant question on direction, we must move forward regardless of the of the obstacles in front of you or the negative voices telling you its impossible.

 

MOLESKIN:
Please keep Rep Sleepy in your prayers as he helps his friends family morn their lose.
ANNOUNCEMENTS:
22nd is CSUP, Aug 28th 2.0 workout #2, October is Hardship Hill. Need to work on ideas for our obstacle.