F3 Knoxville

Category: Equalizer

Practicing Mental Toughness

THE SCENE:
Low 20s C.  We were tough enough to handle the humidity.
F3 WELCOME & DISCLAIMER
Mosey to the flag & Good Mornings
WARM-O-RAMA:

  • 20 SSH
  • 20 Rockettes
  • 20 Squats
  • 20 Plank Jacks
  • 10 + 10 Super Baby Arm Circles
  • 5 Cherry Pickers

3/4 lap with some High Knees, Butt Kickers, Skips ending at the playground

THA-THANG:

30:4:30’s (5 here, 25 there; then back for 10, 20; etc…  For a total of 30 each time.)

  • Exercise 1 – Swtichfoot/Toe Tap 4ct @ playground kerb.
  • Bernie up the slope to the lil path.
  • Bear crawl to splash pad
  • Exercise 2 – Flutters 4-ct @Splash pad
  • Mosey out the back of the pad, round and back down.
  • Hold plank for the 6.

Mosey back to flag.  Rainbow gave us a 10 count while we paired up.

  • 10 Hand Release Merkins – high 5 buddy
  • 20 Big Boys – high 5 buddy
  • 30 Dolly Partners – Hello Dolly tapping feet with Buddy
  • 20 Squats
  • 10 Dips
  • 1 lap (sprint up the hill to flag for extra credit)
  • Rinse and Repeat.

We managed four laps before we decided to hit Mary a little early.
MARY:

  • 20 Freddie Mercury
  • 20 LBC Chasers
  • 20 Superman
  • Bunny lead us in some Captain Thor’s up to 6
  • 10 BBQ squats (Low and Slow)
  • 20 Plank Jacks
  • 40 SSH to take us to the hour

COUNT-OFF & NAME-O-RAMA
Seven strong today.
CIRCLE OF TRUST/BOM:
I saw a video on Social Media featuring Nick Saban talking about Mental Toughness.  He defined Mental Toughness as “What does it take to break you?”  Are you frustrated, what does it take to make you give in? Is it too hot.  Do you have a little knock?  Does that break you?  Does it make you lose focus?

The video made me think about other areas of my life.  What is it that the kids can do to break you?  (“Just get in the CAR!”)  What does it take to make you give in on being a Dad for a minute/hour/rest of the day?  Make you check out mentally? What makes you frustrated at work, makes you lose focus and take it out on someone else?

I don’t have any quick fixes – no medicine that can give you more Mental Toughness.  It’s all about self-discipline.  That thing that makes you come out early and do first F.  I think that F3 can help you to exercise your mental toughness muscle so that when the time comes you have the discipline to do what you need to do, when you’re supposed to do it, the way it’s supposed to get done.

MOLESKIN:

ANNOUNCEMENTS:

Be in the moment

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER

yep, did that
WARM-O-RAMA

capri lap around the track Indian run style

SSH x 20

Squats x 15

merkins x 10

All IC 4ct
THA-THANG:

  • Dora’s
  • 100 plank ball pushes. P1 and P2 plank up about 2-3 Yard’s apart facing each other, pushing a ball back and forth alternating hands until 100 is reached , run a lap .33 mile together , then alternating running to said tree and back while P is doing bbs 150 and 200 squats
  • Mosey to BBALL court, one lay up on each side , then we played a game of Knockout . If you got knocked out , go to the sideline and do Mary Catherine’s until there is a winner . Detention won, because he is just that good!
  • Lay up relay, split into 2 teams . Each team on opposite sides of the court. Dribble as fast as you can , make a lay up, dribble back and pass to the next, so on and so forth . Loosing team 10 burpees , winning team 10 SSH
  • MOSEY to the trail for escalator stopping 5 times . Stop one 10 burps , stop 2 10 burps 20 merks , stop 3 10 burps, 20 merks, 30 Star jacks , then back down ….
  • Mosey back to the AO

MARY:
Boat, canoe , catamaran

flutters x 20

LBC X10

press up for 30 seconds
COUNT-OFF & NAME-O-RAMA
6 hims
CIRCLE OF TRUST/BOM:
We made a stop on the trail and went down to the lake and just stood there for a few minutes to take in the sites. Lake was calm , sun was rising , a paddle boarding in the distance , just enjoying the moment. Yes, we were there to workout and get better physically but sometimes you just need to stop and be in the moment
MOLESKIN:
For me today was about just being in the moment. Sometimes it’s just what we need, for me at least. Yes, I am looking to push my self to the limits, I have a “why” I push my self , I love philosophy and learning about the meaning of life. I love looking deep into my why and trying to figure it all out. But, I love just being in the moment too.  I think I need more of it and really just enjoy life as it is. Look NO further than you have to, just be. Sometimes , we make it more complicated than what it is. I am certainly guilty of it and will continue to “go deep” into living life to its fullest. In order to live life to its fullest is to BE IN THE MOMENT! Go have a great day and take it in brothas!!

aye
ANNOUNCEMENTS:
3rd F coming up weekend of Aug 11 . Kick ball tourney the following weekend then trucking to the pound Aug 25th