F3 Knoxville

Tag: Abacus

Back to the Basics

  • THE SCENE: 40 degrees and cloudy.  Much warmer morning than previous
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH IC x15
  • a little Michael Phelps
  • Tempo squats IC X10
  • a little of this and that

THA-THANG:

Route 66-11 cones set up along the road.  1st cone 1 rep and add 1rep after each cone.  Last cone will be 11 reps last cone.  66 total reps per excercise.

1st round – Burpees, 2nd round – squats, 3rd round-merkins

  • Mosey to Materdorn (horn?).  7s 1 rep (jump squat) bottom and to light pole 6 reps (Carolina dry docs).  Back to bottom 2 reps and back to light pole 5 reps.  Always a total of 7s Rinse and repeat.  Finish when 6 reps on bottom and 1 up top.
  • Finished with sprint to top of hill.
  • mosey to road.  Suicides 1st round 50% to 1st light pole and 100% to 2nd pole.  2nd round Bernie sanders suicides.
  • Mosey to another hill.  Crab walk or lunges to top and finish with 20 sit-ups.  Back down and lunges Or crabwalk to top finish with 10 sit-ups.
  • Back to AO.  Finish with 25x flutter kicks

COUNT-OFF & NAME-O-RAMA
17 PAX
CIRCLE OF TRUST/BOM:

As someone who has struggled with depression I challenge all HIMs to seek those who may struggle with these disease.  A lot of times you may not realize they are going thru this.  So this holiday season talk to your family, friends, co-workers, and your kids.  Say hello to those you may not necessarily hang out or talk to.  A simple hello can be such a powerful gesture.  If someone you suspect is going thru depression invite them to church or an F3 workout.  I have been blessed to have been led to  F3 knoxville.

ANNOUNCEMENTS:
Inner city 2.0 workout this Sunday at 2pm at the Wesley house.  All F3 and non-F3 guys welcome.  See Tank for further information.

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

Planksgiving Feast

THE SCENE: 32 degrees with starry skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Bit o’ This

Little Bit o’ That

Michael Phelps

5 burpees OYO

Smurf Jacks x 10 IC

Smurf Jacks at rapid cadence x 10 IC

Smurf Jacks at rapid cadence x 10 IC (again)
THA-THANG:
Mosey to the tennis courts to visit Crazy Aunt Sandy who likes to discuss politics at Thanksgiving lunch

Hold Al Gore for 10 ct. along base line, Bernie Sanders to opposite base line.

2 diamond merkins, Bernie Sanders back to original base line.

Rinse and repeat with 10, 20, 40, & 60 ct. Al Gore. Add 2 diamond merkins each time.

Break the PAX into three groups and head to the main course for Elevens at each of the following stations:

ABB-ETIZERS:

4ct LBCs at the bottom, single count Oblique Merkins at the top.

PLANKSGIVING LUNCH:

Round the Clock Merkins (12,3,6, &9 only) at the bottom, Carolina Dry Docks at the top

DESSERT KICK-ASS-EROLE:

Narrow squats at the bottom, goblet squats w/ CMU at the top

If you finish early, get a second helping of your favorite portion!

MARY:
Lean back in your recliner for 30 seconds. Change channels with right hand and then left hand.

Pickle Pounders x 15 IC

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

The following was paraphrased from this article:

“https://www.nytimes.com/2017/11/14/dining/elliot-ackerman-thanksgiving.html”

Unlike most national holidays, Thanksgiving must be proclaimed each year by the President. George Washington made the first proclamation in 1789. He asked that Americans unite in thanks for “the peaceful and rational manner in which we have been enabled to establish constitutions of government”.  Lincoln revived the tradition during the civil war when he asked Americans to give thanks “with one heart and one voice”.

President JFK wrote Proclamation 3560 which begins “Over three centuries ago, our forefathers in Virginia and Massachusetts, far from home in a lonely wilderness, set aside a time of thanksgiving”. He continues to indicate that they gave thanks for their safety, their fields, their children and “the love which bound them together”.

It is important to note that JFK wrote this to a divided nation. This was after the Bay of Pigs invasion, the first “military advisers” arriving in Vietnam, and only two months after the 16th Street Baptist Church bombing in Birmingham, AL where the KKK murdered several African-American girls.

These transgressions largely parallel the atrocities that we see in the news today. Let’s try our best to step back from the trees and take a look around the forest. We have a democratic government that, despite its faults, ensures us incredible freedoms. We have running, potable water. A reliable power grid. Food to eat. A place to lay our head at nights that is warm and dry. There’s a lot to be thankful for, and we tend to overlook the most important ones.

It also worth nothing that Proclamation 3561 was written 19 days after JFK’s Thanksgiving proclamation. It was written by LBJ, denoting a day of mourning for JFK’s assassination. Take a break from your divisions today and be a strong leader, a good friend, and a warm light in a world that can often be dark and cold.

Sunrise Sampler

THE SCENE: Cool and 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Stradle Bees X10

1 Burbee

3 rounds

THA-THANG:

  • Stop 1: Top of hill
    • Merkins x10
  • Stop 2: Short hill
    • Merkins x10 Big Boys x10
    • 3 Hill charges
  • Stop 3: Everest
    • Merkins x10 Big Boys x10 Squats x10
    • Run up Everest
  • Stop 4: Rock Pile
    • Merkins x10 Big Boys x10 Squats x10
    • Over head rock lifts x10
    • Stop 5: Asylum Steps
  • Stop 5: Asylum Steps
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Stair jumps to the Asylum
  • Stop 5: Telephone Pole
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Telephone pole lifts x10
  • Stop 6: Big Hill
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • 5 hill charges with Burbees at the top
  • Stop 7: Soccer Field
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Lunges, high knees, ankle to butt, sprint x4
  • Stop 8: Playground
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • Box jumps x10
    • American Hammers x10
    • 2 full rounds
  • Stop 9: Parking lot
    • Merkins x10 Big Boys x10 Squats x10 Mountain Climbers x10
    • American Hammers x20

MARY:
COUNT-OFF & NAME-O-RAMA
17 Guys.
CIRCLE OF TRUST/BOM:
Working to communicate Thankfulness and Gratitude to those around us.  Colossians 3:17.  And whatever you do, in word or deed, do everything in the name of the Lord Jesus, giving thanks to God the Father through him.\

ANNOUNCEMENTS

Coffee at Panera

GoFastTurnLeft

THE SCENE: 35 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
ISO Squats 20x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
Mosey to the track…

THA-THANG:
Buddy up and do laps around the track…stopping at 6 stations for some good livin’

50x Carolina Dry Docks
100x Big Boy Situps
60x ‘Merkins
50x Toilet Seats
50x Plank Jacks
50x Burpees

MARY:
Flutter Kicks 27x

Hello Dolly! 15x

Little Baby Crunches 20x

COUNT-OFF & NAME-O-RAMA
16 PAX (and NO FNGs)
CIRCLE OF TRUST/BOM:
Manage Up and Manage Down.

Good leaders manage up the chain of command. They understand the perspective of their commanders. They ask questions. They provide information and build confidence. Engage with your higher-ups; keep them in the loop–especially when they frustrate you. Leading down the chain of command means being able to convey the overall strategic mission to everyone downstream, while also giving people ownership of certain decisions, which leads to higher buy-in.
“If your boss isn’t making a decision in a timely manner or providing necessary support for you and your team, don’t blame the boss. First, blame yourself. Examine what you can do to better convey the critical information for decision to be made and support allocated.