F3 Knoxville

Category: Bomb Shelter

Tempo Corners and Moseys in the Park

THE SCENE: Arsenal, 39 degrees, misty, and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 LBCs t-up/t-down

10 Good Mornings
THA-THANG:

Four corners workout with laden mosey in between rounds, mosey length expands with each round.

Corners exercises based on time-under-tension concept.  Slow burn makes for a long burn.  

Pax carry CMU to each corner, and mosey with it in between rounds.

Round 1

  • 10 Tempo Merkins
  • 10 Tempo Squats
  • 10 Tempo Curls
  • 10 Tempo Thrusters
  • CMU Mosey to middle playground, 5 blockees, return to grinder

Round 2

  • 20 Tempo Bent CMU Rows
  • 20 Tempo WW2s
  • 20 Al Gore Pogos w/CMU (hold the CMU, assume Al Gore, pulse up/down in the squatted position) <this became choose your own adventure because Q typoed more WW2s and couldn’t remember what should’ve been here>
  • 20 American Hammers w/CMU
  • CMU Mosey to far playground, 10 blockees, return to grinder

Round 3

  • 30 Tempo Dry Docks
  • 30 Tempo Goblet Squats
  • 30 Tempo Upright Rows
  • 30 Broad Jumps
  • CMU Mosey to Greenway Crosswalk, 5 blockees, return to grinder

Begin again if time allows

MARY:
Plenty-o-beatdown to leave Mary out of the party
COUNT-OFF & NAME-O-RAMA
Smuggler, Doubletap, Warthunder(2.0)
CIRCLE OF TRUST/BOM:
A missionary friend told me a story about another missionary who visited Israel and took a bus trip to see the countryside.  As they drove, he saw a man in a pasture pushing a sheep.  He asked the driver to stop so he could watch the shepherd.  The driver laughed and said, “That’s not a shepherd, that’s a butcher!”  My friend is a real life shepherd on his homestead, and explained that sheep follow other sheep, who follow the shepherd they trust.  True shepherds earn that following because they take care of their sheep, and the sheep can sense the shepherd is doing things for their good.  This is a tangible manifestation of love as an action, and parallels directly to leadership.  Leaders can’t gain an effective or lasting following by forcing activity (like the butcher pushing the sheep to the killing floor).  Effective leaders care about their people, do what’s good for their people (act out love, in other words).  In turn, people want to follow because they see the goodwill in the leader’s eyes, hear it in his words, and know it by his actions.  Be like the Good Shepherd, serve your people, love them, and give yourself for them.
MOLESKIN:

ANNOUNCEMENTS:
Arsenal Official Launch 6 March.  Get Some!

Play Ball!!

THE SCENE: Balmy 45 degrees, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH                                                                                                                                            15 Tempo Squats                                                                                                                              8 Cherry Pickers

THA-THANG: 

Partner Workout:

3 Rounds per field of play-

  • Rd1-Start on basketball court under goal
  • Start- 5 Burpees
  • Partner A -CMU Duck Walks up and down court while Partner B completes
    • 10 Merkins
    • 10 Bobby Hurley’s
    • 20 Starfish- 2 count
  • Switch once B completes exercises- complete same exercise for partner A
  • End-5 Burpees
  • CMU Mozey to softball field
  • Start- 5 Burpees
  • Partner A -lunges around bases as partner B completes exercises at pitchers mound
    • 20 Up right Rows
    • 10 CMU overhead squats
  • Switch once partner B completes exercise- Partner A completes same exercise while B lunges.
  • End- 5 Burpees

Rd2- Same process- reps increase

5 Burpees to start

    • 20 Merkins
    • 20 Bobby Hurleys
    • 30 Starfish- 2 count
    • 5 Burpees to end
  • Mosey to SB Field
  • 5 Burpees to start
  • Partner A -Rev Lunge- Switch once B completes exercises
    • 40 UP Right Row
    • 20 CMU OH Squats
  • 5 Burpees to end

Rd3- Same as two prior

  • 5 Burpees to start
    • 40 Merkins
    • 30 Bobby Hurleys
    • 50 Starfish- one count
  • 5 Burpees to end
  • CMU Mosey to Softball Field
  • 5 Burpees to start
  • Partner A – Bear Crawl- Switch once B completes exercises
    • 60 Up Right Rows
    • 30 OH Squats
  • 5 Burpees to End

MARY:

  • LBC for time X 2- 45 sec
  • Merkin Plank hold- 30 sec, lower to half plank hold – 20 sec, up to full plank hold 20 seconds.

COUNT-OFF & NAME-O-RAMA
Moses, DoubleTap, Warthunder, Nair, Scoutmaster, Pinnocchio, KY
CIRCLE OF TRUST/BOM:
Fixed Mindset vs Growth Mindset- Important as leaders we realize we are not defined by are abilities. Fixed mindsets tell us that our abilities, traits and intelligence is fixed, we have a certain amount and that’s it. Growth mindsets tell us those abilities, talents can be developed through effort, teaching and PERSISTENCE. Fixed mindsets can often prevent important skill development and growth. this can sabotage your health and happiness. Commit to the process of training like a champion don’t worry about winning the championship. Its not about the results, its about building the identity of the type of person who gets to enjoy those results.

MOLESKIN:
Keep Swerve in your thoughts and prayers for a speedy recovery.
ANNOUNCEMENTS:

Work like it’s up to you

THE SCENE: A cold but clear morning at the bomb shelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

arm circlesx10
THA-THANG:

100 repetitions of each of the following. When a rest is needed, run to opposite end of grinder and back. When complete with list, over head carry CMU across grinder with a 3 burpee penalty each time you put it down. Rinse and repeat as needed

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Not much time left, but LBCs until time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lt. Col. George Russel Barber was a chaplain who landed on the beaches of Normandy on DDay. He ended up getting stuck to where he couldn’t scale the wall in front of him and had to dig a fox hole to shelter himself from enemy fire. When asked about it, he said:

”I prayed as if everything depended on the Lord, and I dug as if everything was up to me. The Lord and I got that foxhole pretty deep”

 

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

Cones and Concrete

THE SCENE: 43, damp, swampy, gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 10

Tempo squat IC x 10

LBACs IC x 8 forward/reverse

THA-THANG:

Mosey to grab CMU and head to Oval Office.

Stations set up along track. Sprint done in one straightaway and Bernie along the other. Stations as follows:

– CMU OH carry

– 20 OH press 50# concrete / 20 bent over row 50# concrete and lunge to next cone

– Burpee broad jump

– Sprint

– Bear crawl

– Bernie

Concrete bags ended up busting d/t rain the night before so merkin x20 and dry dock x20 substituted.

MARY:
Hold high plank.

Shoulder taps IC x 30

Merkin IC x 10

Dry docks IC x 10

Catalina wine mixer IC x 10

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
One of my favorite scripture readings is Isaiah 6:8. I try to incorporate it into my prayer life as often as I can.

Then I heard the voice of the Lord saying, “Whom shall I send? And who will go for us?”

And I said, “Here am I. Send me!”

Without hesitation Isaiah offers himself up to the Lord. May we ask God to use our skills and talents to change this world. Don’t wait on other people to fulfill a void that Gods calls YOU to fill. Ask God to send you into this world and do good for the Kingdom.

MOLESKIN:
Don’t exercise with wet bags of concrete.
ANNOUNCEMENTS:

Keeping warm with battle buddies

THE SCENE: A cold, bone chilling 23
F3 WELCOME & DISCLAIMER

Not a professional, follow COVID-19 guidelines

WARM-O-RAMA:
15 SSH, 10 Imperial Squat Walkers, 10 LBAC, 8 Cherry Pickers
THA-THANG:
PAX completed a Bataan Death March over to the church to get the blood flowing. We then met up with Dora at the church for a little fun in the parking lot. 3 sets were attempted

  • Set 1: Run to far side for 2 Imperial Squat walkers, run back while completing
    • 50 Body Builders
    • 75 Iron Squats
    • 50 4ct Flutter Kicks
  • Set 2: Run to Bernie to 2nd Median for 2 Burpees, run back while completing
    • 100 Jump Squats
    • 200 Dry Docks
    • 100 Merkins
  • Set 3: Crawl Bear to first median, bear crawl back while completing
    • 200 Monkey Humpers
    • 200 Dry Docks
    • 100 Diamond Merkins

Most Pax Pairs completed <2 sets.

MARY:
We practiced spelling our our alphabet with our legs
COUNT-OFF & NAME-O-RAMA
17 total including 1 FNG (Nado): Taco, Postpone, Espy, Moses, Pinnocchio, Nair, Drifter, Genome, Hundo, Veep, Limbo, Smoky, Scoutmaster,Toad, Hellbender, Lumberjack
CIRCLE OF TRUST/BOM:
‘Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.’ 

There’s a lot of important takeaways from this quote, but two things are shared between the lion and the gazelle that are applicable to our lives. 1) They know what they have to do every day to accomplish their goals and 2) They make the decisions every day to help them reach their goal, knowing the wrong decision can result in their demise.