F3 Knoxville

Category: Arsenal

Blockees, Burpees, and Bears … Oh My!!

THE SCENE: 72 degrees and 94% humidity = Ugh!!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Grabbed our CMUs and moseyed to the Oval Office. Stopped along the way to do CMU Shoulder Shrugs x10; Upright Rows x10; Bent Over Rows x10

THA-THANG:
Pax partnered up with someone they felt was about as strong as they are. Starting at first line do 10 Blockees than bear crawl to the second line. At the second line do 10 Burpees than bear crawl back to first line. For the first time up and back both partners did bear crawl and then from then on did it Bear Brawl style where one partner pushed on the others shoulders while they crawled. Change the partner bear crawling and the partner providing resistance on each trip.

MARY:
Let the PAX choose and we did a bunch of ab exercises, can’t remember all of them.

COUNT-OFF & NAME-O-RAMA
8 HIMs literally pushed each other to be better this morning.

CIRCLE OF TRUST/BOM:
We can compare our life to a chest of drawers. We have a drawer for family, work, hobbies/activities, God, church, and other things. When we give the Sunday School answer we feel like we should order them something like God, family, hobbies/activities, and work. When we are real with ourselves it is probably more like work, family, hobbies/activities, God, and church. The problem is that those are both wrong. God deserves to be more than a drawer in our life. He should be the chest that the drawers are in. We can’t be the father and husband we are called to be unless we are in Christ. We can’t be the worker we are called to be unless we are in Christ. We can’t be the leader in our church and community we are called to be unless we are in Christ. So look inside yourself and ask, have I given God a drawer in my life or is He the chest my life is contained in?

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

Do the Hump the Humpty Hump

THE SCENE: Muggy, swampy and almost 100 Humidity, AKA perfect Gloom conditions
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 min EMOM- Jack Rabbits X5 per round ( 1 Mountain Climber, 2 Plank Jacks, 3 Merkins = 1 rep)
THA-THANG:

Thang 1- 25 Min Swamp Slug

Pax started at cone located at flat area of the Humps.

  • 10- BBS
  • 10- American Hamers
  • 10 per side- Side plank with rotation of top arm
  • Once completed all core, bear crawl to top of first Hump
  • 3 Burpees
  • Broad Jump to top of next Hump
  • 6 Iron Squats
  • Bear Crawl to top of third Hump
  • 9 Apollo Ono’s
  • Run back to start around outside of the swap and repeat for time

Thang 2- 10 Min CMU EMOM

CMU Swings, Military Press and Curls- complete all reps in the 1 min

RD 1 we did 5 reps of each. PAX killed this so Q bumped it up to 8 reps of each. Last round Avocado suggested 10 reps of each. Total of 78 reps of each exercise for the full 10 min EMOM

MARY:
Pax rotulet: Hammy 17 box cutters; Mr Rodgers- 20 protractors
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
From Q Source:

Stress testing builds reliance

Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.

Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river

When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable–I trust myself.

MOLESKIN:
F3 has helped me realize the importance of being reliable as a leader. A true leader must be reliable to his friends, and work but most important to his family. Q has struggled in the past with this. Learning every day to be better.
ANNOUNCEMENTS:
CSUP July 24th SIGN UP

Long Tall Dora

THE SCENE: Hot and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Cherry Pickers x8 IC
  • THA-THANG:
    Classic Dora.. just a little longer. When doing an exercise involving a CMU, partner runs to tree and does 20 SSH. If the exercise does not involve a CMU, the movement is to farmer carry CMU’s to the cone and back. Exercises alternate between using a CMU and doing without.
  • 50 Burpees
  • 50 On-the-shelf (each side) – CMU
  • 100 Merkins
  • 100 Thrusters – CMU
  • 150 Peter Parkers (2ct)
  • 150 Dead Lifts – CMU
  • 200 BBS
  • 200 OH Press – CMU
  • 250 Squats
  • 250 Curls – CMU
  • 300 OH Claps (2ct)
  • 300 Calf Raises – CMU

This would’ve been better suited for an hour long Saturday workout, we needed more time!

MARY:

  • 20 x LBC’s
  • Cash out with merkins until time

COUNT-OFF & NAME-O-RAMA
4 men and a 2.0!
CIRCLE OF TRUST/BOM:

Everyone has heard the term “you always make time for what’s most important to you”. It’s true, wherever your priorities lie, you will find the time to make it happen. Pay close attention to what has become those priorities in your life and if they align with what truly should be important to you.

“For where your treasure is, there your heart will be also”  –  Matthew 6:21

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

Figure 8 Fun

THE SCENE: Rolling in some fresh cut grass
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops 20, Tempo Merkins 10, Temp Squats 10, LBAC’s Fwd/Bwd 10
THA-THANG:
Indian Run to Track

Using these movement to cross the field and changing the direction each time for a figure 8.

  • Burpee Broad Jump – 10 WW2 Sit-ups (Enter and Exit Field)
  • Lunge – 10 Toe Touch Merkins (Enter and Exit Field)

MARY:
30 Seconds Hollow Hold, 10 Jack Knife Crunches, 30 Seconds Super Man (3 Rounds)
COUNT-OFF & NAME-O-RAMA
3 Strong: Butterfingers, Veep, Walt
CIRCLE OF TRUST/BOM:
Courage and perseverance have a magic talisman, before which difficulties disappear and obstacles vanish into air.

-John Quincy Adams
MOLESKIN:
Dear Lord, This morning we pray that you give us strength.  Please make us strong for you in this world.  We know that there are struggles that we will face today.  Please be with us, and give us strength when we are too weak, Amen.

Ladder Day

THE SCENE: –
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s, LBAC’s, Cherry Pickers, Windmills…Indian Run
THA-THANG:
Ladder Thingy…

  • 10 Merkins
  • 10 Mount Climber Double Count
  • 10 Burpees
  • 10 Jack Knife Crunches
  • 10 Lunges Double Count

MARY:
Flutter Kicks, WW2’s, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Lucky Seven…Butterfingers, Avocado, Limbo, Pinnochio, Smuggler, Veep, Walt
CIRCLE OF TRUST/BOM:

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.”
― Marcus Aurelius