F3 Knoxville

A roll of the dice

AO: asylum-am
Q: Hands
PAX: Cinco (Scott McGuire), Grandslam, Hands, Hot Tub (John Muller), Love’s, Matlock (Bill Maddox), P3, Rainbow, Rooney (Carl Whipple), Woodpecker, Flintstone
FNGs: None
COUNT: 11
WARMUP: SSH, Hi knees, Butt kickers, froggy squats, circle run, tempo merkins, plank jacks, stretching

THE THANG: Battle buddy up. Roll the dice and do the corresponding workout with your buddy
1 3 rounds of parking lot suicides and 10 CMU thrusters
2 Catch me if you can with 10 Merkins/Bernie around all the paver lots
3 3 rounds of 12 each butt touchers, table rows, step ups and run one lap
4 3 rounds of 20 (D)Irkins, 10 box jumps, 20 4 ct LBC’s
5 Bernie up Baby Everest, jog down, 10 man makers, repeat for 3 rounds total
6 Up the Tail of the Dragon two times, change mode of transport at each light pole – Bear Crawl, lunge, broad jump

MARY: Boat/canoe. Big wheel. Heel touches. Side crunches

ANNOUNCEMENTS: PM group is working out at 9 am on July 4th.

COT: Being a good example is not good enough these days, you gotta use words to lead.

[the-pulpit] Short Circuit

AO: the-pulpit
Q: Butterknife
PAX: Kevin (Miss Piggie), Leland Robbins (Geiger), Trojan, Smoked Pickle, Metamucil, Voodoo, Butterknife
FNGs: None
COUNT: 7
WARMUP:
SSH
Windmills
Arm Circles Forward & Backwards
High Kicks
Bear :bear: Crawl in for a high five crawl :bear: back stand up x3
Butt Kickers
Cherry :cherries: Pickers
Fighter Merkins

THE THANG:
Circuit with 45 second stations we ran and did drills between each station.
Stations:
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS
Man makers w/ 20 lb dumbbells
Walking Lunges

Burpees, Drills, Burpees

Shawn T’s

Mosey with person in front falling off for 2 burpees to the playground :playground_slide: for 10 pull ups.

Mosey back to the flag with the 6 snaking their way to the front of the line.

MARY:

ANNOUNCEMENTS:
UnCOVEred July 13th

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

[juco-rush] hill repeats

AO: juco-rush
Q: Cheap Ride
PAX: Zippy
FNGs: None
COUNT: 2
WARMUP: 10 min to The Glen

THE THANG: 30/60/90 seconds of faster up hill x 4

MARY: 10 min from The Glen

ANNOUNCEMENTS: unCOVEred July 13

COT: Matthew 6:19-34
Key verses: “Do not store up for yourselves treasures on earth, where moth and rust/rats destroy.” “Therefore do not worry about tomorrow, for tomorrow will worry about itself.”
Nothing we have lasts, and we are only given each day a day at a time. Stay obedient to God a day at a time.

[bluegrass-pm-otb] Keep it simple

AO: bluegrass-pm-otb
Q: Tenderfoot
PAX: Pele (Jon Lindberg), Brick, Abacus, Welches (Leland Murphy), Doubtfire (Nick Bond), The Situation, Dain Bramage (Will Olson), Drum Major, Pusher, Finger Lickin’, Gridiron
FNGs: None
COUNT: 12
WARMUP:
SSH
Tempo Squats
Tempo Merkins
High Knee mosey
Lunges downhill
Bernies uphill
BAC (F & R)

THE THANG:
Tree Biscuit until 6:25/6:30
Remainder of time: battle buddy – 5 stations/exercises:
– Decline Merkins
– Squats
– Knees on swing, bring knees to chest
– Dips
– Calf raises
1 Station =
Battle buddy #1: AMRAP one exercise from above
Battle buddy #2: runs down to park exit, then Bernies back uphill
Battle buddy #2: AMRAP one exercise from above
Battle buddy #1: runs down to park exit, then Bernies back uphill
Rotate to next station, try finish all 5 exercises

MARY:
American Hammers

ANNOUNCEMENTS:
– Summer Convergence: UnCOVEred on 7/13
– uncovered-summer-convergence
– westhills-ruck-otb

COT: “Simplicity is the ultimate sophistication.” -Emerson
Keep it simple. Do what works. Don’t overcomplicate. Focus on fundamentals, discipline, and routine. Too many intricacies in a plan/mission can result in confusion, inaction and excuses/justifications.
“”The ability to simplify means to eliminate the unnecessary so the necessary may speak.” -Hans Hoffman”Assess your commitments and schedule, set boundaries, prioritize what’s critical, minimize the distractions/non-essentials. Know your limits. Know your flaws/negative tendencies. Be honest with yourself. Take accountability when your plan isn’t working – and adjust accordingly.
“”See it big, and keep it simple.” -Wilferd Peterson”An ambitious vision is a powerful thing, but keep your goals grounded and your tactics tight.
Lastly, forgot to say this, but…Avoid the temptation of shortcuts, shiny trends and silver bullets.

Tour de Parc

AO: asylum-am
Q: TRC/Crab legs
PAX: Grandslam, Matlock (Bill Maddox), Tropicana, Waxjob
FNGs: None
COUNT: 5
Thanks for joining me, fellas. We started with some SSHs and warmups, then did the obligatory trifecta, and then took off to see the park. We went to see some new areas.

We talked about the need to be more courageous, especially when we know the truth.

Thanks again, and have a great day.