F3 Knoxville

Tag: Aladdin

Perseverance is the Back Up Plan

THE SCENE: 40° and Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal Clap SSH X 20, Imperial Squat Walker x 15, 4 count Merkins x 10, 10 Burpees In Cadence .
THA-THANG:
Grab a coupon and mosey to golf course

  • Par three Burpee Course- carry coupon to each cone and do 3 Burpees = 8 Cones & 24 Burpees…transition with roll of Exercise Dice- 15 MTN Climbers and 10 Merkins…mosey across parking lot
  • Using guard rail- Bo Knows w Battle Buddy- one maintains wall sit while holding coupon and BB does 100 High Knees, switch, RR…mosey w coupons toward the restaurant
  • Start w roll of dice 25 Crunches/ 20 Dips, Dora Trifecta at bottom of hill- 100 Curls, Triceps, Presses While BB runs to the top and does 10 Dive Bombers
  • 10 jump squats hold Al Gore 10 sec, 9 Jump squats hold AG 10 sec, then 8, 7, 6, 5,4,3,2,1…mosey back to AO

MARY:
Box cutters x 20, Leg lifts 6 in, 45°, 90°- till hearing moaning and grunting, flutter kicks x 20
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:
Perseverance is the back up plan when we are struggling to accomplish our New Years Resolutions.

Tips for Persevering

  • Clarify your goal. Base it on your purpose, needs, and abilities. Know why you want this goal and how you and others will benefit.
  • Intend to achieve your goal.Outline your goal, strategies, and timeline. Know resources that can help you attain it, including individuals and the Internet. Break the goal into small steps, working backward form your desired outcome and attainment date.
  • Maintain optimism. Expect good things. Keep a daily diary of good experiences.
  • Live in the present. Don’t dwell on the past or worry about what might happen. Let go of attachments. The more attached you are to something, the greater the fear of losing it.
  • Acknowledge your accomplishments. Judge these against personal standards of self improvements. Have the courage of your convictions. Don’t change for others or compare yourself with them.
  • Try new experiences.Experiment with new ways of improving a product or service at work or other activities. Investigate how successful individuals or teams have achieved similar goals.
  • Care for you mind, body, emotions, and spirit. Schedule quiet times to think and reassess. Practice stress relievers such as deep breathing and exercise. Get sufficient sleep, eat healthy, and take time for fun and friends.
  • Experience yourself living your goal today. Hold your desired outcome firmly in your mind. See, smell, touch, and hear aspects of your goal. Each morning upon rising, review your goal. Repeat the process at night.
  • Persist. Focus on goals daily. At regular intervals, ask yourself whether your activities are moving you forward.

MOLESKIN:
Romans 12:12 be joyful in hope, patient w afflictions, faithful in prayer. Prayers Lady Junk, Pinto, and Flashback and family
ANNOUNCEMENTS:
Tanks Party this Friday (postponed til next Friday), Contributions to Pull Up Bars go to La-Z-Boy, Waxjob, and Abscess. Also

[email protected](PayPal)

@FThree-Knoxville (Venmo)

 

Driftwood VQ – Catchin the Tail

THE SCENE: 33F and calm, dark and overcast – not as cold as yesterday!

F3 WELCOME & DISCLAIMER

Also included Tony Cozy (A-di-das) but he is not registered on site
WARM-O-RAMA:

  1. SSH (Side-Straddle-Hop) 15×3 in cadence
    • 1 Burpee on your own
  2. Imperial Walkers 15X3 in cadence
    • 2 Burpee on your own
  3. Cherry Pickers 5×3 in cadence
    • 3 Burpee on your own
  4. Baby Arm Circle 15×3 in cadence forward and backwards
    • 4 Burpee on your own
  5. 15 Air squats 15×3 in cadence
    • 5 Burpee on your own

THA-THANG:

[PAX mosey’s to stop sign at parking lot split] (0.18 miles)

  1. 15’s at stop sign 3X each exercise
    • 5 Burpee on your own
    • 5 air squat on your own
    • 5 Merkin on your own

[Pax mosey to parking lot and split into teams of 3-4 people] (0.13 miles)

  1. Catch the tail – 4 loops (0.56 miles) – run circle of outside parking spaces at Lakeside parking lot
  2. Parking lot 4 corners X 3 times Double row parking with handicap (0.21 miles)
    1. Corner 1 start
      • 15 shoulder taps (both shoulders =1)
      • 20 big boy sit up
    2. Bear Crawl to Corner 2
      • 15 hand release merkins
      • 20 hello dollies
    3. Sprint to corner 3 – full speed give it everything
      • 20 Overhead press
      • 10 squat jumps
    4. Lunge to Corner 4
      • 15 side crunches left
      • 15 side crunches right
    5. Sprint to Corner 1
  3. Mosey to grass hill – directly across from restaurant facing house X 3 times 120 length of grass (0.13 mi)
    1. 15 Dry docks using curb at top of grass hill
      • Run down the hill
    2. 15 Star jack at bottom
      • Bear Crawl to top
    3. Pax return to AO (0.23 miles)
    4. Suicides in tennis court
      1. Suicide 1 (down and back)
        • 15 big boy sit ups
      2. Suicide 2 (down and back)
        • 15 side crunch left and 15 side crunch right
      3. Suicide 3 (down and back)

MARY:
ABSCESS – 10 Merkins OYO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Positive Thinking / Positivity is a current leadership trend and buzz word.  If you take it serious and not as Pollyanna (“an excessively or blindly optimistic person”) there are great habits and leadership skills that can be learned. Don’t just be positive, when life is easy. If you stay positive when life is hard it’s not Pollyanna. It’s about trusting God, overcoming obstacles, finding a way forward, and believing the best is yet to come!  Many COT’s provided by F3 HIM’s will give you fuel to stay positive.  The one thing that has really helped me to create a positive environment with my family is to Pray Continuously – what that means is that when you know it is about to erupt – stop for 2 seconds and say a prayer – pray for words, humility, and patience, it works – I always wondered how to Pray Continuously and by starting when I knew things might erupt I learned.

I encourage you (this means it’s really for me!) to take a 23 day challenge up to Christmas (this is practice for the Woodshack eating challenge), you don’t have to commit to eating better just try to do one “Positive” thing for the next 23 days … Truly Spread the Spirit of Christmas, Smile first, say thank you more, open the door for everyone, choose faith and not fear – Pray Continuously.

MOLESKIN:
Special thanks to Mr Jinky for getting me into F3 (it took persistence, but I am forever grateful) and Abscess the “fake gloomers” that got me hooked on F3 and for coming all the way out to the Dog Pound (my AO home) in the early morning hours.  Only true friends/HIMs do this for their fellow brother.

Also, special thanks for La-Z-Boy for putting on the Q101 a few weeks ago, that was an EH for me to step up to the Q plate.  For those that have not Q’d yet, do it sooner rather then later, you’ll be glad you did.  And don’t worry you won’t remember most of the work-out, you will only remember the great support of F3 HIM!

ANNOUNCEMENTS:
3rd F convergence at the Truck Stop – Saturday at 7AM Workout followed by 3rd F at Two Rivers Church

21’s & stuff

THE SCENE: Relatively Warm for the Day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
I washed my Weinke
THA-THANG:

  • 3 to a Group
  • Partner A/B are doing workout routine while Partner C does travelling exercise
  • Again, washed my Weinke
  • There were some Merkins, Broadjumps, American Hammers
  • Then I ran short on exercises so we did Sprints and 21’s

MARY:
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be ready for the unexpected Temptation

MOLESKIN:
ANNOUNCEMENTS:

#EarnTheBird2019-DP

THE SCENE:  A little past chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Penalty Burpees (My Bad)
  • SSH IC x 25
  • Windmill IC x 15
  • BA Cir IC x 10
  • Tempo Merkins IC x 10
  • Little bit of this & that
  • Cherry Picker (DP Style) IC x 5

THA-THANG:

  • Mosey to the bottom of Plymouth Rock
  • 6:06 AMRAP
  • 16 Turkish Get ups Run to “The Rock” 20 Merkins
  • (It took the Mayflower 66 days to sail to Plymouth Rock in 1620)
  • Mosey around the island to bottom of the steps
  • Battle Buddy up for Dora Style –Partner A does Exercise/Partner B runs to Rock–switch
  • 53 single reps of the Following Exercises (53 – is the number of Pilgrims at the first Thanksgiving)
  • CDD
  • Merkins
  • Bobby Hurley’s
  • Squats
  • Lunges
  • 90 single reps of the following exercises (To represent the 90 Native Americans at the 1st Thanksgiving)
  • American Hammers
  • Flutter Kicks
  • Star Jacks
  • Shoulder Taps
  • OH Claps
  • x3 — The First Thanksgiving lasted Three Days
  • Take a lap around the median after 1 completed round

MARY:

  • Mayberry Punished us with 50 LBC’s, 20ish Gas pumpers, 20ish Hello Dolly’s – 10 merkins OYO for time

COUNT-OFF & NAME-O-RAMA
Lucky 13 HIM’s
CIRCLE OF TRUST/BOM:

Thanksgiving the Holiday was 1st put into place by George Washington for day of  “Public Thanksgiving and Prayer”. He called it a day devoted to “the service of that great and glorious Being who is the beneficent Author of all the good that was, that is, or that will be.” Abraham Lincoln made it a Federal Holiday. He called it a national day of “Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens.” — Let’s treat today as our own day of Thanksgiving and Prayer. Start a tradition or start a new one. Enjoy your families.

MOLESKIN:
We didn’t quite make 3 rounds of the Thanksgiving Feast. Mumblechatter was A+ today – You could tell the boys were excited to see Gus. We all thought the world of Tank for coming out in a neckbrace this morning to tough it out with us. Thanks for being brave Tank.
ANNOUNCEMENTS:
Donations for the Old Folks, Convergence on December 7th

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS: