F3 Knoxville

Tag: Abacus

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:

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

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

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

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