F3 Knoxville

Category: The Dog Pound

1/2 a SeaDangus

THE SCENE: Just imagine perfect, thats what it was

WARM-O-RAMA:
My usual thing

SSH IC x20

Cherry Pickers IC x 10

T-merkins IC x10

T squat IC x 10

THis and that OYO
THA-THANG:
Mosey to Iculus the rock next to lakeside

  • Route 66 squats to Matterhorn
  • Seadangus on Matterhorn  (10 burpees, 20 merks, 30 squats- 1 lap, exercises, 2 laps….)
  • Some flutters and box cutters after 1/2 the SeaDangus was slayed
  • Mosey back to Iculus the rock
  • Mosey to the mighty rail—– Dips IC and merks OYO
  • Mosey to AO
  • Ribbed lead us in some LBCs  thank ya very much Ribbed
  • DONEZO

MARY:
We dont wait for Mary, I sprinkle her in there
COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:

Recycle from Monday, but I love this book and this particular section.

 

Frankl writes from Man’s Search for Meaning-
“Let us first ask ourselves what should be understood by “a tragic optimism.” In brief it means that one is, and remains, optimistic in spite of the “tragic triad,” as it is called in logotherapy, a triad which consists of those aspects of human existence which may be circumscribed by: (1) pain; (2) guilt; and (3) death. This chapter, in fact, raises the question, How is it possible to say yes to life in spite of all that? How, to pose the question differently, can life retain its potential meaning in spite of its tragic aspects? After all, “saying yes to life in spite of everything,” to use the phrase in which the title of a German book of mine is couched, presupposes that life is potentially meaningful under any conditions, even those which are most miserable. And this in turn presupposes the human
capacity to creatively turn life’s negative aspects into something positive or constructive. In other words, what matters is to make the best of any given situation. “The best,” however, is that which in Latin is called optimum—hence the reason I speak of a tragic optimism, that is, an optimism in the face of tragedy and in view of the human potential which at its best always allows for: (1) turning
suffering into a human achievement and accomplishment; (2) deriving from guilt the opportunity to change oneself for the better; and (3) deriving from life’s transitoriness an incentive to take responsible action.”
This is why I love F3 and all of you men. It seems that all of this applies to my time with you all.

Link to the pdf of the book is below. http://www.fablar.in/yahoo_site_admin/assets/docs/Mans_Search_for_Meaning.78114942.pdf

MOLESKIN:

ANNOUNCEMENTS:
Kickball- 18th

TTTP- 25th

F3 Anniversary- 11/3-4

Sprints & Core

THE SCENE:  low 70’s…felt good

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 10
  • Tempo squat x 10
  • Burpees OYO x 3
  • SSH x 20

THA-THANG:

  1. Sprints up Matterhorn
    • 5 sprints up Matterhorn of decreasing distance
  2. Route 66
    • Run lap around the boat dock parking lot.  Stop at each light pole and do 1 Merkin, 1 Squat at each pole.  2 Merkins, 2 Squats at 2nd pole….up to 11 Merkins, 11 Squats at last pole.
  3. Dora on the Hill (core focus)
    • At baby everest.  Battle Buddy up for the following exercises DORA style.  Partner A runs to the top of baby everest and back while Partner B is doing the exercise.
      • 100 Inchworms
      • 100 Shoulder Taps
      • 100 Thrusters

MARY:

  • Side crunch x 15
  • Peter Parker (Tweet-E in charge on these)

COUNT-OFF & NAME-O-RAMA
6 total:  Tweet-E, Ratchet, Scooter, Moped, Chunks (FNG), Bartman

CIRCLE OF TRUST/BOM:
Life can be a grind.  Be mindful of how you handle this as the leader of your house.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound;  Kickball Tournament;  F3 Olympics;  F3 Anniversary weekend

Carry the Weight

THE SCENE:  Mostly clear with some chalk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
SSH x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
Mountain Climbers x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
THA-THANG:
“Gunny”
For time: SCALE AS NECESSARY
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
Wear a ruck, weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
MARY:
Mary didn’t show as the workout tapped out the PAX
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.  He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

The take-away here today was leave your burdens here – the PAX together can bear them.
MOLESKIN:
We had some initially apprehensive PAX, but the shouldered the weight and surprised themselves with how much they could carry.   I left impressed!
ANNOUNCEMENTS:

  • 2F on 11Aug18, “The Outlook” downtown 08:30
  • Kickball tournament 18Aug18
  • Truckin’ to the Pound 25Aug18
  • 3rd Anniversary of F3 in Knoxville – early November

11’s

THE SCENE: Low 70’s I think…pretty nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 7
  • Burpees x 3
  • Tempo Merkins x 10
  • Burpees x 3
  • Tempo Squats x 10
  • Burpees x 3

 

THA-THANG:

  • 11’s on tennis court.   Bear crawl forward, crawl bear backward.  Dry Docks/Merkins
  • 11’s with pee rocks.  Lunge across & back with rock.  Flamingos/Goblet Squats
  • 11’s running across row of parking spaces.  Burpees/4-ct shoulder taps

MARY:

Tried a new exercise….it was a bust….plus it was 6:15

COUNT-OFF & NAME-O-RAMA
16:  Wagon Wheel, Flute Loop, Ratchet, Snitch, Shooter, Abacus, Waxjob, Booger, Wallball, Ribbed, Onesie, Junk, Mayberry, Frosty, Scooter, Bartman

CIRCLE OF TRUST/BOM:

Change.   It’s inevitable.   The question is how are you going to handle it?

MOLESKIN:

ANNOUNCEMENTS:

Guardians for Garrett kickball tournament coming up

Truckin to the Pound coming up

F3 Olympics / convergence event coming up

Listen

THE SCENE: 69 degrees, 100% humidity
F3 WELCOME & DISCLAIMER:
WARM-O-RAMA:
SSH x 20 IC

Tempo Squats x10 IC

Michael Phelps OYO
THA-THANG:

  1. Mosey to rock/select rock and complete 2 circuits of 20 Overhead Presses, Curls, and LBCs. Run to AO and back between the circuit.
  2. Mosey to top parking lot- partner up and complete 20 BBSU and 20 Merkins.
  3. Mosey to back of DP (at the steps). Complete 7s- Squat Jumps and American Hammers.
  4. PAX completed 2 sets of 40ish yard sprints.
  5. Mosey back to rocks and R/R #1.
  6. Mosey to Tennis Court- 4 corners of Hello Dollys, Flutter Kicks, LBCs, BBSU.
  7. Completed 4 rounds of sprints.
  8. Mosey back to AO.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership is a marathon not a sprint. Listen to understand, not respond.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.