F3 Knoxville

Category: Arsenal

The Perfect Game

THE SCENE: 55 degrees and the ground was wet after some rain last night

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Cherry Pickers x5; Little Baby Arm Circles (F&B) x10; Line up on baseline and lunge to next line then inchworm back

THA-THANG:
PAX grab their CMUs and mosey to the baseball field to find cones set up at all 9 positions and both benches

Explained that a perfect game in baseball is getting all 27 outs without allowing a base runner so we would do 27 reps of each exercise at each location except right field. Only other rule is to keep your CMU with you at all times.

  • Pitcher – CMU Swings
  • Catcher – CMU Thrusters
  • 1st Base – CMU Curls
  • 2nd Base – CMU Overhead Press
  • 3rd Base – Iron Mikes (2-ct)
  • Shortstop – Blockees
  • Left Field – Big Boy Situps
  • Center Field – Hand Release Merkins
  • Right Field – Run Lap Around Field
  • Bench 1 – Step Ups
  • Bench 2 – Dips

PAX did 7s on the hill next to the field after completing the perfect game. Bodybuilders at the bottom of the hill and WW2 Situps at the top.

Mosey back to the Grinder

MARY:
Rotated between doing Flutter Kicks and Little Baby Ab Crunches until time

COUNT-OFF & NAME-O-RAMA
12 HIMS and 1 2.0 this morning

CIRCLE OF TRUST/BOM:
“Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it.” 1 Corinthians 9:24

What are we doing to make sure we win the race? Just like it takes discipline and training to win a race, we need to be disciplined and be training to lead in the race of life. We win that race by being the leaders that God intends us to be. We must first lead our families, then lead in our churches, workplaces, and any where else God places us. We can lead by example even if we don’t have a title that would indicate that we are in charge. We can do everything to the best of our abilities no matter whether someone is watching or not.

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

Tri-Hop

THE SCENE: 65 and we can tell its getting close to summer. The pavement isn’t cold no more! Veep showed up about 15 min into the Thang Thang and despite being told the grueling road head still parked his truck and joined the beatdown!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey with you CMU. Stopped at check point #3 for 5 good mornings before heading back on the mosey to pad at the oval office to drop of the CMU’s and then finished the mosey down to the tennis courts.
THA-THANG:

Three areas to work in- Tennis Court, Pad at oval office/ track, road beside track.

Start at the tennis court complete:

  • 10 Burpees at all four corners of the tennis courts, not using inside corners of two courts. Bear crawl up side of courts, lunge back and front side of courts to get from corner to corner
  • Mosey to cone place on The Hill and reverse back to the Pad at the Oval Office.
  • 20 CMU Curl to Press at the Pad
  • Side shuffle halfway down front side of track and switch direction at the mid way cone till end of front side. go down the stairs to the road
  • Run to cone and complete 10 Dive Bombers and 10 Broad Jumps
  • Run back to Tennis Courts and repeat.

Most of the PAX completed One and 2/3 rounds, Avocado finished 2 because he is a beast. Q realized that we can shorten the course up next time.

MARY:
CMU carry back to the Grindstone. We did about 100 ft of OH Carry and then 100 ft of Goblet hold carry. Mosey before and in-between.

Held straight arm plank for 45 seconds once back at Grindstone
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I have been struggling with my relationship with my daughter recently. it has caused a lot of frustration and challenges at home. I shared some of the struggles I’m dealing with but also shared with the pax the importance of remembering that our words matter to our kids and that often mimic our words and actions. Be mindful of what you say, words can not be taken back.
MOLESKIN:
We held our first OTB PM PT at the Arsenal Wednesday night ( Ok YHC was the only one there BUT there is a huge opportunity for us to have a regular PM PT session for the Arsenal)

More CMU’s have been delivered to the new stash, located behind field two in the bushes that line the bridge. Veep personalized some of them for us.
ANNOUNCEMENTS:
Where are we at with the kickball team? lets not let this slide by. If you read this let me know if you’re wanting to play.

7 Legged Kraken

THE SCENE: Cool and Clear (38˚F)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle 10 Fwd/Bwd, Tempo Squats 10, Side Squats 6, Lunges Across Court and back

THA-THANG
The Kraken

8 Stations of Pain

  • Station 1: Face Melter (10 each leg)
  • Station 2: Burpee Squat Jumps (10)
  • Station 3: Decline Merkin (15)
  • Station 4: Dips (15)
  • Station 5: Quad Pushups (20)
  • Station 6: Incline Merkin (15)
  • Station 7: WW2s (20)

MARY

Flutter Kick 15, Pickle Pounder 10, Flutter Kick 15, Pickle Pounder 10, LBC’s for time
CIRCLE OF TRUST/BOM:

5 HIM’s conquered the 7 Legged Kraken!  Smuggler, Pinnochio, Rep Sleepy, Walt

As a Man Thinketh

Into your hands will be placed the exact results of your own thoughts; you will receive that which you earn; no more, no less. Whatever your present environment may be, you will fall, remain, or rise with your thoughts, your Vision, your Ideal. You will become as small as your controlling desire; as great as your dominant aspiration.  – James Allen

https://www.gutenberg.org/files/4507/4507-h/4507-h.htm

All that we are is the result of which we have thought. The mind is everything. What we think, we become. – Buddha

Your disposition will be suitable to that which you most frequently think on; for the soul is, as it were, tinged with the color and complexion of its own thoughts…

Your life is what your thoughts make it. – Marcus Aurelius

 

 

 

 

This is my block

THE SCENE: It would be nice to be done with the below 50 weather, 45 outside but rain held off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators 5-1. Q did get mixed up but we got the work in
THA-THANG:
Thang 1:

Mini Totem pole- Complete first exercise and bear crawl up the “hill” ( it really is more like a steep embankment, Q initially wanted to do a crawl bear up and bear crawl down but in the name of safety we stitched) , Move on to 1 and 2 + bear crawl, repeat same till all exercises done than start over at 1.

  • Grave Diggers- 10 each side
  • CMU Swings- 15
  • Curls 3way ( bottom to mid, mid to top, full) – 10 each way
  • CMU clean/split press – 10 ( 5 each leg)

Thang 2:

Murder Hornets

  • Murder Bunny 10 yards
  • 10 Manmakers
  • 10 CMU Lunges on each leg- static
  • 10 BBS
  • Repeat every 10 yards for 30 yards
  • OH Carry back to start and repeat

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Difference between cows and Rino’s. Rino’s are driven, audacious, focused and consistently charging towards success. Cows are content sitting in the field chewing their cud. F3 is about building leadership. Leaders are not cows they are Rino’s. Be a Rino.
MOLESKIN:
ANNOUNCEMENTS:
Pint night tonight @ 5 Causal Pint.

Tie One On

THE SCENE: Low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 4-ct x 20
  • TN Rocking Chair x 15
  • Big Arm Circles F/B x 10 each

THA-THANG:

Colombian Necktie on greenway path. Start cone plus 20 cones out. Run to furthest and back and do 20 burpees. Run to next and back and do 19. Etc.

MARY:

  • 20 BBS
  • 20 Leg Lifts
  • 20 BBS

COUNT-OFF & NAME-O-RAMA
11 men
CIRCLE OF TRUST/BOM:
First agriculture, and then industry, changed two fundamental things about the human experience. The accumulation of personal property allowed people to make more and more individualistic choices about their lives, and those choices unavoidably diminished group efforts toward a common good. And as society modernized, people found themselves able to live independently from any communal group. A person living in a modern city or a suburb can, for the first time in history, go through an entire day—or an entire life—mostly encountering complete strangers. They can be surrounded by others and yet feel deeply, dangerously alone.

From Tribe – Sebastian Junger

MOLESKIN:
That’s 210 burps for those keeping count.
ANNOUNCEMENTS: