F3 Knoxville

Tag: Archie

Le Kraken

THE SCENE:
57 degrees & storms-a-brewin

Welcome & Disclaimer

THE THANG

COP
SSH x 25 IC
High knees across parking lot
Little bit o’ this
Little bit o’ that
Butt kicks back across parking lot

Mosey towards the Kraken; wagon wheel at halfway point for 1 round of circle burp.

LE KRAKEN:

8 cones are placed in a circle.
Complete the exercise at one cone and then run around
the circle of cones to the next cone (i.e., one loop +
one cone). Rinse & repeat until you have completed
all exercises.

Dry Docks x 30
Narrow Squats x 30
4ct Flutter Kicks x 20
Star Jacks x 30
4ct Should Taps x 20
Reverse Lunges x 30 (each leg is 1)
4ct Hello Dolly x 20
Smurf Jacks x 30

Super 21s:

Perform 1 situp & sprint to opposite side of parking lot.
Perform 1 merkin & sprint back.
Rinse & repeat, adding 1 rep to each round until you perform 21 sit-ups & 21 merkins. (Total rep count is 231 of each exercise if you finish)

Mosey back to AO for Mary:

Shoulder blasters (1 round)
Box Cutters x 25 IC
Mountain Climbers x 25 IC

Number off & Name-o-Rama

BOM:

My wife and I were recently discussing the end of our 20s/beginning of our 30s and she commented that quite frankly she’s glad her 20s are over because they honestly didn’t start off very well. I found it to be an interesting note because it is so easy to remember “the good ole days”. We tend to relish in our past glory and forget the pain & angst that may have also been present.

Joshua Fields Milburn, 1/2 of the due known as “The Minimalists”, published an essay about this titled “30 is NOT the new 20”. Below are a few excerpts that echo what I’m getting at here:

“I officially turned 30 today…They say 30 is the new 20, but to be honest I’m glad that’s not true. I’m moving forward, not backwards.  I’m growing and I’m happy to be 30…today marks a new decade for me, a decade of opportunity…I will embrace this life, even though it scares…me at times. It is the only life I have. And I will love my life–a beautiful, terrifying, wonderous life–through the good times and the bad. Here’s to another 30 years, and then another”

(The full essay is here is anyone is interested: http://www.theminimalists.com/30/)

I think we are all guilty of some remorse when crossing into a new decade. Often we are not where we want to be financially or socially or emotionally or physically. It’s easy to think about how much better we could have been over the last decade if we’d only known what we know now. I challenge all of you, myself included, to focus on the present and plan for the future. Instead of looking backwards on what you haven’t done, remember to seize the opportunities that lie ahead and focus on what you CAN do now blessed to wake up and spend some time in the gloom with out brothers. Relish in that, and seize the day. Conquer the Kraken, and then move on the next one. AYE!

In it for a Reason

F3 Welcome & Disclaimer

Warmup

  • SSH x25

  • Burpee Ring of Fire. Circle Up. Run in place. Each PAX takes turn calling “DOWN”. Pax Burpees. Progresses to next person.

  • Michael Phelps x 10

Set 1 – Dugout Hugout

Partner Up! Pax runs to Baseball Diamond.

  • Pax 1 – Pullups in Dugout
  • Pax 2 – 10 Burpees
  • Repeat until group hits 200 burpees

 

Set 3 – AbSprints on Parking Lot Hill

Partner Up!

  • Pax 1 – Sprint to Gate at Top of Hill

  • Pax 2 – Iron Cross. Flutter Kicks. BBS. (Only change when need to modify)

  • (Switch to Bear Crawl Up halfway through)

Set 2 – Pablo’s 11s

Pax runs to end of parking lot near ball field and lines up.

  • TOP: 10 Nipple Scraper Merkins

  • BOTTOM: 1 Never Cross Dollys

COT
  • Lesson in masculinity, courage and faith from Esther. Recognize you’re where you are “for such a time as this.” You’re in the job, family, time, body, community that you’re in for a reason. Live on purpose in light of that truth today.

Merkin Mayhem and Mayberry Macarena

Scene: 57 and clear

Welcome and Disclaimer

Warm-o-Rama

IC 4ct BAC, forwards and backwards
IC 4ct Michael Phelps
IC 4ct Confused Penguin
Little bit o’this and o’that

The THANG

Strollin – walk across the parking lot, no Mosey due to sore legs

5 rounds rounds of Merkin Mayhem slowly
– 10 diamond
– 10 normal
– 10 wide
– Rest with a shakeout and Deadbug x 10 IC 4ct

5 rounds
– 10 IC SSH
– 10 IC Merkins
– 30 second rest between

5 rounds slowly
– 10 Turkish getups
– 10 Love machines (BBS with tabletop)
– 10 Spider-Man push ups

5 rounds of
– 10 x 4ct Freddie Mercury
– 10 steps Lizard walk
– 10 x 4ct V up

Ab-o-Rama

Mayberry Macarena (named by I-Beam)
– assume plank position and hold while you
– Tap ears
– Tap shoulders
– Tap hips
– Tap knees
– Tap toes
Floor wipers
Reverse crunch

Name-o-Rama

BOM

These shoes.
These are my Ragnar shoes.
Bought on sale at Academy sports.
Took me farther than I ever ran before.
And still my feet hurt.
Because it was not the shoes that took me through the race, it was the group of men I ran with that pushed me to finish the race. It was not only their strength and encouragement but their faith and belief in me that I wouldn’t let them down. For example, I was waiting to get started on my 3rd leg, the longest leg I ran in the race, and the leg I was the most worried about going into the race. As I was getting ready to leave I looked over and all 3 of my teammates were on the phone talking to their wives. And what struck me is not that they were on the phone, or not pumping me up, but that they had the confidence in me to finish this leg without problem. They didn’t need to cheer me know because they already knew I was going to do it, even though I didn’t know it.  But they knew I wouldn’t let them down. As I was midway through the leg and realizingI hated running, and at that point life and everything else, their confidence in me kicked in and helped me through. In turn it was the same confidence and faith I had in them to finish their legs of the race.

Well I tell you this, it is the same faith and belief that God wants us to have in Him. Unfailing, unwavering belief that He is behind us pushing us to go forward, arms out to catch us when we fall, and  also in front of us leading the way. He has a plan for us, and when we put our faith in Him, He will do great things.

“Trust in the Lord with all your heart and lean not on your own understanding. In all ways submit to him and he will make your paths straight” Proverbs 3:5

With vs. For

The Scene: 41 Degrees, crisp and cool

F3 Intro and Disclaimer

Warm-O-Rama

Cherry Picker, Baby Arm Circles, 10 Burpees, High Knees (short and sweet)

The Thang:

Mosey to tennis court:

DORAS-
100 Burpees
200 LBC
300 Merkins

50 “fence jumps”/bear crawls across pone tennis court/spring to end/50 “fence jumps” x2

Mosey to “pee rocks”:

50 curls/2 overhead runs in 2 lines

Mosey to Lake Trail:

30 Merkins OYO
Group Mosey on Lake Trail
30 BBSU

Mosey back to AO

Finished with 10 Merkins

Ab-O-Rama

Name-o-Rama

The Share (BOM):

Love with vs Love for. Too often we want to do FOR our family/friends/co-workers instead of doing things WITH them. “WITH” love encourages, models, walks beside, and holds people accountable. In F3 we have a model of what it looks like when others love us, hold us accountable, and encourage us through the tough times.

It was a great morning and the 25 strong pushed it and got better!

40 Days of Lent – Love through the Trials

The Scene:  35 Degrees.  Clear.

Welcome and Disclaimer

COP

Warm-O-Rama

  • SSH x 25 (IC)
  • Imperial Walkers x 20 (IC)
  • Burpees x 5 (OYO)
  • Cherry Pickers x 10 (IC)
  • Mosey around the parking lot

 The Thang

Suicides:

  • Two feet hops
  • Wheel barrows
  • Sprints

Defensive Sliding through the cones

Four Corners (10 minutes)

  • Should Taps x 25
  • Squats x 50
  • Burpees x 25
  • Smurf Jacks x 50
  • Mosey around the parking lot

Mosey to The Sophomore

  • Doras – 200 American Hammers

Mosey back to Start

Mary

  • Plank
  • Box cutters x 30 (IC)

 COT

Name-O-Rama: 9 PAX

BOM: Lent is a 40 day season of repentance and renewal to ready ourselves to remember and celebrate the heart of the Christian gospel: the death and resurrection of Jesus (Good Friday and Easter). Lamentations 3: 1-8 & 21-24

At times we all enter periods of suffering. In those times it may feel like God is against you, that he is causing your suffering, and that he is ignoring your prayers. When this is the case, remember that he sent his one and only son to earth to die for our sins. Jesus suffered the ultimate suffering in order to enter into our suffering and pull us out of it.

Even through the tears of suffering, maintain hope in Jesus’ work on the cross, and the love that shows he has for us.

Moleskin:  Solid workout for Archie’s VQ!!  Looking forward to his next one.  The mumble chatter was good, the effort was great!  Way to go, Men!!