F3 Knoxville

Tag: Aladdin

Nose to the Grindstone

THE SCENE: Low 50’s and rather moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knees with a round of burpees followed by 15 Imperial Walkers, 10 tempo Merkins, 6 cherry picker a, a Little o’ This, a Little o’ That, and some trunk stretches
THA-THANG:
Mosey to the outhouse for 10 step-ups on each leg and then head to the parking lot island.

  • 40 x squats
  • 40 x merkins
  • 40 x side straddle hops
  • 1 lap around the island
  • Rinse & repeat for 5 rounds

After Wagon Wheel made that look way too easy, we moseyed up to see Dwayne the Rock Johnson and get 50 overhead claps.

While moseying back to the AO we found Mayberry running by himself in circles in the parking lot. I think the rain really gets to him.

MARY:
We went around the circle picking exercises and here’s what we came up with:

  • 20 x big boy sit ups
  • 20 x slutter kicks
  • 20 x box cutters
  • 20 x v-ups
  • 20 x American hammers
  • 20 LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 QSource 1.7: Shieldlock

Man can only observe what is in front of him, he must work with a group so that someone else can watch his six. This is why we hold each other accountable and work as a PAX.

MOLESKIN:

ANNOUNCEMENTS:

Positive or Negative

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Start with a mosey to the pull up bars.

Randomly assigned:

Roll the dice- odd number go down the hill and do exercise, even go up the hill and do exercise. Number represents rep qty. always do 5 pull ups before you roll dice. If you roll doubles go back and do 5 more pull ups before running off. Exercises are:

  • merkins
  • iron mikes 4-ct
  • wide Merkins
  • lunges-per leg
  • diamond Merkins
  • squat jumps
  • shoulder tap Merkins

Told what to do:

Mosey around the corner to the sign and do 10 of  all of the above exercises.

Choose what you want to do:

Mosey to bottom steps . 3 exercises of your choice qty of 10.

MID WORKOUT MINI BOM: The three sections of the work out were parallels with our lives. The first section was Chance, when things happen in our lives without our control or anyone else’s. Although I don’t believe in Chance, God is always in control, it’s not necessarily something we see coming or can plan for. We can either take it positively or negatively. We can either work hard at work were dealt with or we can complain and break down because we are not in control. The second area was being directed or told what to do. Many of us have issues with this as we are brought up to be leaders and sometimes following orders is difficult. We can either take it and do what we’re supposed to do or moan and groan and say I would do it this way instead. The third area was our own choices. Where we are  able to dictate what we do in our lives. We can either live our lives in a positive manner we can live our lives in a negative manner. For all three of these scenarios, we need to ask ourselves what are we trying to accomplish. Are we going to be a blockade, or are we going to be a driver. And that’s all Tank has to say about that.

La-z-Boy takes over as Tank had to take his momma to the airport.

 Crawlbear up the stairs going towards the Rock, Rocky Balboa’s at the top, 25 OYO Merkins, 25 OYO Squats

mosey to AO

MARY: 

no time for any of that drama

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
La-z-boy shared a great blog about the 43 best Jocko quotes. We will add it to the weekly email next week.

43 Bad-Ass Jocko Willink Quotes That Will Pump You Up

MOLESKIN:
Good work in the rain today. Pull up bars a awesome!!!!
ANNOUNCEMENTS:

Noonan – 3.15 Miles Tour de Dogpound

THE SCENE:

Warm, about 55F and drizzly – as joked about last night in the “chatter” the rain held off until everyone got in their vehicles – I can only image why, believe!

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

6 SSH deconstruct – Well that didn’t work – Q needs to practice

5 cherry Pickers – Forget it – let’s just go … (Q knew we had a lot of miles run)

THA-THANG:

Mosey to soccer field

5 Burpees and 10 Merkins

Entrance to soccer field loop

10 Partner – Merkins at each end of loop

Back to AO

AO 5 Burpee 10 Merkin

At every X Spot do the following: (5 stops)

5 Burpee

10 Merkin

Mosey to base of Matterhorn

At first light pole 20 Monkey humpers

Second Light Pole 20 up-hill BBS (modify with American Hammers) missed that X in the dark

Top of Matterhorn Recover

5 Burpee

10 Merkins

Run to Boat Yard Pull off

5 burpees, 10 merkins, 15 squats

Back to gravel lot – 5 Burpee, 10 merkins, 15 squats

Run down hill to light at curve

5 burpees, 10 merkins, 15 squats

Back to gravel lot -5 burpees, 10 merkins, 15 squats

Run to Northshore

5 burpees, 10 merks, 15 squats

Back to gravel lot 5 burpees, 10 merks, 15 squats

Indian Run that didn’t work gravity would have caused a pile up going down hill – mosey on your own

back to AO

MARY:

20 American Hammers

30 second of plank

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!

CIRCLE OF TRUST/BOM:

Mathew chapter 6 verse 25 – 34Do Not Worry –

25 “Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? 26 Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? 27 Can any one of you by worrying add a single hour to your life[a]?

Noonan –

I had a really short friendship Down Range in Naperville F3 with Noonan, but what I remember is a that he was definitely a HIM.  He spoke of the love for his family wife Jenny, Sean, Kelly, Joe, and Luke (and a golden retriever named Lucky).  He was found unresponsive and died tragically after a solo evening run Thursday night at the young age of 50 and only 3 days after his birthday.  This morning we ran the mileage shown on his watch that he shared with me because I forgot to start mine on Tuesday morning. Today we finished the mileage together in F3 fashion, working hard together (and not worrying about whether we will finish, but no doubt this PAX is made up of a bunch of Beasts – never doubt these guys!).  The F3Naperville Nantan converged with his family in attendance for the COT and the PAX gave his son the rolled-up flag signifying the loss of a brother.  So, we should not Worry about such trivial things in life and remember to strive to be like Jesus, a HIM.

Lord’s Prayer recited out loud as a group – Amen

MOLESKIN:

This AO of brothers is a blessing; really fun guys that work hard together, a bunch of beasts that get up early and return for another the next time, always bringing up the six.  While we all come from different walks of life we are bound together by the seamless and often not mentioned principles of F3 (it’s your actions that are spoken), and wherever you post I trust you will find the same.  So, when one group/AO loses a brother, we all feel the pain of loss.  While this was not our typical workout routine, every single HIM finished strong (and ahead of the Q- great job!)  It is a blessing and my pleasure to be a part of F3. Awesome job, 3.15 miles (exactly the same distance Noonan and I ran together) 55 Burpees, 55 Merkins, and a few other thang’s…

SYITG

Driftwood

ANNOUNCEMENTS:
Dogpound Pull bar install this Saturday

Foggy DogPound

THE SCENE: 30 degrees and Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH

5 Cherry Pickers

10 should taps

 

THA-THANG:
Mosey to the boat ramp and a start of the route 66.

One route you do one exercise and then two, three at the next light etc.

  • Shoulder taps x4 and hold plank after the 11th light
  • Squat jumps and hold plank after the 11th light
  • BBS and hold plank after the 11th light
  • hand release merkins and hold plank after the 11th light
  • Herbeas and hold plank after the 11th light
  • head back to AO

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Men we need to kill last period I have been working all my adult life in battling lust period however I’ve come to realize that I’ve been more serving lust than killing it period John Piper once said you must be killing sin orcin will be killing you. It’s rung true with me this year as I consider the ways that lust destroys. I come from a broken home where my dad looked at pornography all of his life and never tried to fight or walk in the light. I know what pornography’s end is and that is death. I spoke to a much older wiser man and asked him how does he fights in period he told me that when he was given his sons The Lord used that to stir up a hatred for pornography he wanted to one day look at his sons in the eye and say I do not struggle with pornography I hate pornography. Additionally he raised the value of his wife in their home period he made much of her he laid down his life for her he spoke highly of her period he sought her out thought of her talk to her. And by God’s grace he says he was able to build a true hatred for pornography. I’d encourage you all to think about could you look your sons in the eye and say I don’t struggle with pornography. I know that’s not the case in my life and I’m praying daily that God stirs up hatred so that one day a I may be able to do that.

 

Not so rainy RAW

THE SCENE: Warm…about 60 and NOT raining like I though it would

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

N/A

THA-THANG:
Rotated through the following stations.  1:20 at each station with 0:30 rest between stations when switching.

    • Curls  30# dumbbells
    • Knee ups (hang from rafter….lift 4# medicine ball with feet)
    • Step ups  35# dumbbells
    • Shoulder press & deltoid raise  15# dumbbells
    • Tricep kickback extensions   20# dumbbells
    • Squats   35# kettlebell
    • Flamingos   25# dumbbells

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
Junk, Tweet-E, Aladdin, Tapout, Bartman

CIRCLE OF TRUST/BOM:
Talked about the importance of getting enough rest.

MOLESKIN:

ANNOUNCEMENTS: