F3 Knoxville

Tag: Archie

little known facts about laziness #1

THE SCENE: Muggy, humid, 101% humidity and also just alot of water in the air.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry pickers
  • Harry Rockets
  • Baby arm circles forward ‘n back
  • tempo merkin
  • tempo squat
  • stretch OYO

THA-THANG:

Descending Ladder

Complete the given number of reps for all 19 exercises. Mosey a short distance. Drop the top exercise and start again at 18.

  • 19 Mountain Climbers
  • 18 Diamond Merkins
  • 17 Tricep Extension
  • 16 Dry Docks
  • 15 Crab Toe Touches
  • 14 Bench Presses
  • 13 Big Boy Situps
  • 12 Squats
  • 11 Baby Arm Circles (each direction)
  • 10 Step-Ups
  • 9 Calf Raises
  • 8 Freddie Mercury’s
  • 7 Side Straddle Hops
  • 6 Bicep Curls
  • 5 Merkins
  • 4 Lunges
  • 3 Overhead Presses
  • 2 Jump Squats
  • 1 Burpee

MARY:

None, our timing was impeccable.

CIRCLE OF TRUST/BOM:

Little known facts about Laziness #1

Lazy are good at risk assessment

Prov 22:13

The sluggard says there is a lion outside. I shall be killed in the streets!

Notice the sarcasm. Proverbs isn’t very gentle to the lazy.

Prov 26:13

The sluggard says “There is a loin in the road! There is a loin in the streets!”

Again about the lion in the road. The lazy guy sure is milking this lion excuse. This is repeated twice which is interesting. Some of the sharpest criticism in proverbs is directed toward the lazy.

Prov 20:4

The sluggard does not plow in autumn. He will seek out the harvest and have nothing.

At  least the excuse has changed here. The sluggard has moved on. The idea of autumn is that it’s a little cold or chilly. It’s just a little hard to do the work right now. Something to keep in mind, I might have to try it out next winter.

Proverbs paints a picture or holds up a mirror. This is what laziness looks like. We have a chance to look at it and consider if it’s us. What in our life might look like this.

Today, consider this picture. Do you see yourself?

More little known facts about laziness to come.

ANNOUNCEMENTS:
July 2nd, Convergence on JUCO.

Dora, Ladders, and Dragons

THE SCENE: 74 and humid

F3 WELCOME & DISCLAIMER: Administered

WARM-O-RAMA:
SSH IC x20
Baby Arm Circles Forward IC x15
Baby Arm Circles Backward IC x15
Squats IC x10
Merkins IC x10

THA-THANG:
Mosey to the coupon pile and partner up for a DORA. Cumulatively do 100 BBSUs and 100 Curls while partner runs to top of stairs and touches building.

50 Boosters (toe Merkins) on the curb OYO

Carry your CMU or coupon to top of stairs and “climb the ladder”, alternating between swings and pull ups:

  • 5, 10, 15, 20, 25 CMU/coupon Swings
  • 1, 2, 3, 4, 5 pull ups

Mosey to the duck pond and stop halfway for 20 flutter kicks (2-count) OYO.

Welsh Dragons up the hill south of duck pond.

Mosey back to flag with a jailbreak from Kick-Flip.

MARY:
Freddy Mercury x20 IC
Paddle in a “Canoe” with Wanderer for last 2 minutes

COUNT-OFF & NAME-O-RAMA
8 bootcampers, 1 FNG (welcome to Limo!), and 7 Rushers

CIRCLE OF TRUST/BOM:
Galatians 6:2 – Share each other’s burdens, and in this way obey the law of Christ.

Two things to think about on this verse. 1 – Don’t be afraid to ask for help from others when you need it. 2 – Step up and help people without them having to ask. How often do we tell someone, “Let me know if you need anything!” and how often do they actually ask for anything? Be proactive in helping others and don’t be too proud to ask for help yourself. In this way, we fulfill/obey the law of Christ.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Family workout at The Project on 6/11 at 9 AM.
Convergence on July 2 at JUCO

Playing like Kiddos at JUCO

THE SCENE: 60 something, nice sunshine and fun in the air :).
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby arm circles x 11.
  • Baby arm circles (reverse) x 11.
  • Side Straddle Hops x 10.
  • Tempo Merkins x 10.
  • Tempo Squats x 10.

THA-THANG:

We played “Encantados”. We divided in two teams, the objective was to capture all the other team members in less than 5 mins. If you get caught, then you will do 20 merkins and 20 squats. If all your team is captured, the whole team will do 20 burpees as punishment :). We had a lot of fun and it was really hard to chase some of the fellas, they were expert dodgers :).

We mosey to the soccer fields, but on our way we performed some fun exercises:

  • 20 box jumps.
  • 20 Derkins.
  • 20 Toe Merkins.
  • 20 Dips.
  • 20 BBS.
  • 20 Heels to Heaven.

At the soccer field we played some penalty kicks. We regrouped again in teams, if the team scored, they would decide what exercise the other team would do and it would be repeated 20 times. We ended up doing the exercises all together since the our team was not that expert with the ball :).

Mosey to the Flag and 20 more squats.

MARY:
– Superman x 10.
COUNT-OFF & NAME-O-RAMA
12 chamacos joined this playful workout.
CIRCLE OF TRUST/BOM:
Luke 18:16 “Let the children come to me and do not hinder them, for to such belongs the Kingdom of God”. We reflected about the limits of the authority and the importance of making connections with our children.
MOLESKIN:
List of injured
ANNOUNCEMENTS:
NA.

Using the Pullup Bars

THE SCENE: 66°F, Cloudy and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC
  • Merkins x10 IC
  • Squats x10 IC
  • Burpees x5 OYO

THA-THANG:
Mosey to the CMU pile

  • CMU swings x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Supermans x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Push-ups x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • American Hammers x20 (four count), then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • Plank jacks x20, then run up hill to pull-up bars, 5 let downs (negative pull-up)
  • One leg squat x10 (each leg), then run up hill to pull-up bars, 5 let downs (negative pull-up)

Repeat

MARY:

  • Quad stretch
  • Runner stretch
  • Pidgin stretch
  • Plank
    • Hand and leg up
    • Switch to other side
  • Flutter Kicks x36 IC
  • LBC x30 IC

COUNT-OFF & NAME-O-RAMA
Guardrail, Dart Gun, Shrubbery, Lil’ Spice, Stitch, Stiff Arm, Data, Erector,  Wheelchair, Room Service, Frenchie, Archie (QIC) -12

CIRCLE OF TRUST/BOM:
When your feeling tired, be inspired by this verse.
“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2‬ ‭ESV‬‬
https://bible.com/bible/59/heb.12.1-2.ESV

JUCO Battleship

THE SCENE:   Mid 60s and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Grady corns?
  • Phelps
  • RFTS/LIH
  • Willy Mays Hays?
  • Tempo Squats
  • Tempo Merkins
  • Down/Up dog
  • Thread the needle
  • Projectivator?
  • Quick mosey

THA THANG:

8 parking lot lines.  Bear crawl 1 line, do 8 merkins mosey back.  Bear crawl 2 lines, 7 merkins, mosey back.  Repeat until 8 lines, 1 merkin.

 

Battleship.  Separate into two teams.  Each team has half the parking lot and 12 cones, grouped into a set of 2, two sets of 3, and a set of 4.  At “go” PAX run and grab a ball then run to one of six battle stations.  Perform the exercise, then throw the ball at the enemy’s ships.  Work at each battle station before you repeat one.  Continue until one team’s ships are sunk.

Exercises were;

  • 20 Merkins
  • 15 carolina dry docks
  • Lunges 10 each leg
  • 25 plank jacks
  • 25 Mountain Climbers (count one leg)
  • 7 burpees

Guantanamo

Rehabilitate your fleet (i.e., stand up your cones) and flip the cards. Play another round of Battleship, this time exercises were;

  • 5 donkey kicks
  • 15 diamond merkins
  • 25 hello dolly
  • 15 Bobby Hurlies
  • 7 burpees
  • 25 flutter kicks (count one leg)

Guantanamo again.

Play the song “Turn it up” by Oh The Larceny.  SSH to the cadence of the song.  Burpee each time they sing the phrase “Turn it up”.  28 Burpees + what felt like about a thousand SSH…

MARY:

Team Races.  One lap around the pond – first man back wins a point for his team, then leads us in an ab exercise.  Repeat a few times.

COUNT-OFF & NAME-O-RAMA

Me and 11 of the best men I know.

CIRCLE OF TRUST/BOM:

We say this in F3 – “leave no man behind – but leave no man where you found him“.  If you are striving to be a HIM, you will not be the same man next year that you were this year – because you are always growing, always be getting better.  This morning, we thought about which of the three Fs you will see growth in by the end of summer.

From Anders Ericsson’s book, “Peak: Secrets from the New Science of Expertise”. To be excellent at something, you need…

  • …feedback. You need to be another man to know your plan, to see your work, and to provide you with feedback on your performance.

For the area that you are going to see growth in, what does “feedback” look like?

  • …to get outside of your comfort zone. Anders tells us this may be the most essential aspect of purposeful practice. He puts it directly: “If you never push yourself beyond your comfort zone, you will never improve.”

For the area that you are going to see growth in, what does “outside your comfort zone” look like?

A few men shared their goals and how they are going to pursue feedback.

MOLESKIN:

Team One with the dominating win!  Well done!

ANNOUNCEMENTS:

  • May 25 – AOQ Change at Shamrock
  • May 30 – Rampart AO Launch, 7:00 AM Fort Southwest Point
  • June 4 – Speedway Launch
  • June 11 – Family Workout at The Project.  9:00 AM
  • July 2 – Convergence at JUCO