F3 Knoxville

Tag: Avocado

Meeting Bernie at the Oval Office

THE SCENE: 65 with 98% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 51

Tempo squat IC x10

Monkey Humper IC x 10 4ct
THA-THANG:
Mosey to Oval Office. 4 cones as follows around track:

Burpee

Bobby Hurley (in honor of Bucks title)

Iron Mike 2ct

Monkey Humpers 4ct

Run track regular on odd numbered laps. With even loop, everyone bernies around. Stop at each cone and perform designated exercise. Exercises started with 5 reps per loop and increased by 5 for every lap completed. Complete as many loops as you can.

Mosey back to Grindstone.

MARY:
High plank waiting for 6.

Mountain climbers IC x 20

Catalina wine mixer IC x10

Peter Parkers IC x 10

Cataline wine mixer IC x 10

LBCs to close last 30 seconds

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
You never know what someone else is going through. God had put a friend on my heart months ago to reach out to. I never did. He stopped by my work yesterday just to say hi. We talked a little and after sending him a text later in the day I found out he was going through a really hard time. He has had some difficulties with his health as well and is in a really tough spot.

You never know what someone else is going through. If you have a gut feeling to check on your friends, then check on them. Ask them how they’re doing. Everyone is fighting their own battles even though there may be a smile on the exterior. Be kind always. Love your neighbor.

MOLESKIN:
“Everyone you meet is fighting a battle you know nothing about. Be kind.”

– Robin Williams

ANNOUNCEMENTS:
2.0 workout this coming weekend

Today was the day

THE SCENE: 70’s & cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x31, Imperial Squat Walkers x8, Overhead Claps x20 something, Tempo Merkins IC x8

THA-THANG:
Dora 3-2-1. One battle buddy does workout while the other moseys to 3rd light post for 5 burpees. We modified during the merkins to Iron Mike 2CT.

  • 300 Squats
  • 200 Merkins
  • 100 V Ups

Round The Fountain: partners start at the same point & bear crawl to opposite side until meeting again.

  • Around the world lunges (1 lunge =1) x300
  • BBS x200
  • Diamond Merkins x100

Q had brain fog from Taco’s Q how long the beat down takes & all groups were somewhere in Round 2 when Recover was called.
MARY:
20 BBS OYO, Hello Dolly 4 CT IC x1
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:

If you want the life you want, it will cost you the life you have.

Proverbs 13:19- A longing fulfilled is sweet to the soul, but fools detest turning from evil.

New Living Translation- It is pleasant to see dreams come true, but fools refuse to turn from evil to attain them.

All change starts with telling the truth about how things are now. Observe your habits- what do you tell yourself, where are you or what are you doing when you mess up your goals. You live on brain patterns. We don’t know that we’re checked out until we check back in. It’s amazing what change you can drive when you do check in.

“You step in 0% of the dog poop that you see.”

  • Practice is a process, not a destination. Did you know self guided missles miss there target 90% of the time? They have an algorithmic called course correction.
  • Who do you want to be on November 20th? Set goals for your work, biological, and family self. Identify one goal for each that you can do this week

MOLESKIN:
ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal. Not stated but Special thanks to Moses for giving us a platform to practice the 2nd F.

Absolutely Abtastic

THE SCENE: 70 degrees.  Slight breeze, but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Arm Circles IC each way
  • 10 x tempo squats IC
  • 10 x tempo merkins IC

THA-THANG:
Mosey with CMU to Tennis Courts.  Leave CMU on parking lot side.  Run 1 lap around tennis courts with stop at each corner for 10 merkins.

Thing 1:

Partner Up.  One partner runs the width of 2 tennis courts,  5 Plank Jacks (4 ct), run back.  The other partner is doing the exercise below and then they swap.  Exercises are done for the length of time the other person is running.  Most pax did 2 rounds.

  • Flutter Kicks (CMU)
  • Gas Pumps
  • American Hammers
  • Big Boy Sit Ups
  • Hello Dolly
  • Swimmers
  • Rinse and repeat

Thing 2:

Back to the Grinder.  No Partner.  Complete the four exercises below then run to Troll Bridge and Back.  Reps for each round are 10-15-20-15-10.  Most made it up and down the ladder with a few starting back up the ladder.

  • CMU Swings
  • Bent Over Rows
  • CMU Floor Press
  • Overhead Press 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
John 1:4-5  “4 In Him was life, and the life was the light of men. 5 And the light shines in the darkness, and the darkness did not [a]comprehend it.”  That’s how it was for me.  When I was in the darkness I didn’t understand the Light.
MOLESKIN:
Prayers for healing for family members particularly for Hammy’s and Limbo’s family.
ANNOUNCEMENTS:

Gents do Abs, CMUs, and Sprints

THE SCENE: It felt nice out until we started sprinting and slinging CMUs around.  Then I noticed how muggy it was.
F3 WELCOME & DISCLAIMER

Welcomed Pom-Pom, Tuna, and McKowski visiting from Chicago!


WARM-O-RAMA:

  • Side Shuttle Hops
  • Little Baby Arm Circles
  • Butt kicks from sideline to sideline and back
  • High Knees from sideline to sideline and back

THA-THANG:
Jogged up to the oval office.  Half of us had CMUs.  Had 2 stations of exercises.  Once one exercise was complete jog on the track to the station on the opposite end of the track.  On the way to the next station there were 2 sets of cones.  HIMs were to muster all they had and sprint from one cone to the next.  Station exercises were as follows:

  • 5 Grip, Rip, Rolls
  • 5 Catalina Wine Mixers
  • 10 Grave Diggers (2-count)
  • 10 Freddy Mercury’s
  • 15 CMU curls
  • 15 American Hammers (2-count)
  • 20 CMU Swings
  • 20 V-ups (everyone’s favorite)

MARY:
10 Heel taps in cadence and 10 LBCs

CIRCLE OF TRUST/BOM:

A few years ago, I ran in the Panerathon Expo 10k/5k in downtown Knoxville along with my wife and a few of our coworkers. In races held in high-traffic areas like downtown Knoxville, there are usually several police cars along the course to ensure the safety of runners by blocking and conducting traffic. There were also several volunteers along the course directing runners which way the course went and encouraging us as we ran by. I find it wonderful that people volunteer to get up so early to stand at a corner for hours directing people over and over and encouraging hundreds of runners as they pass. Some were more enthusiastic than others, but I was grateful for all of them. 

Even though these volunteers committed half their Saturday to working the race without any compensation, I was more impressed with the person who was required to be there; the person who was paid to be there. A police officer and his car were posted on one of the overpasses to ensure no cars attempted to drive on or through the race course. I am sure it was his assignment to work the race. It was his job, so yes, he was getting paid to stand there for two hours as people ran by. It was his job, and all he had to do was stand there and ensure the safety of the runners, but he chose to make it more than just a duty. As we ran, he genuinely shouted encouragement with a smile on his face. I have run in numerous races and have never witnessed a police officer that involved in a race.

I doubt that police officer anticipated being recognized or rewarded for how he handled his race duties, and I doubt he was, but that did not stop him from making someone’s life better. He took something mundane and turned it into something magnificent with his only motivation being to make a difference in someone’s life. 

“The person doing the work determines the difference between the mundane and the magnificent.” – Mark Sanborn, Author of The Fred Factor

MOLESKIN:
Pray for peace and comfort for Kim and Daniel and family.
ANNOUNCEMENTS:

This hill from the road to the grindstone is slippery when wet 🙂

The Long Way Around

THE SCENE: Hot and humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x15; LBAC X10 (forwards and backwards)

THA-THANG:
Indian run carrying Dwayne (a 19 pound rock) the long way to the Gravel Pit. (Turn right off grinder, left on Best St, and left on Montvale Station)

Partner up where one partner runs down the hill to the street and Bernie back up hill while other partner works through a series of exercises with 100 reps per excersise.

  • WW2 Sit Ups
  • Shoulder Taps (2-ct)
  • Mountain Man Poopers
  • Hello Dolly
  • Merkins
  • Jump Squats
  • Boxcutters
  • Mountain Climbers (2-ct)
  • Iron Mikes (2-ct)

MARY:
Mosey back to the Grinder

COUNT-OFF & NAME-O-RAMA
8 HIMs including guest, Cockpit from F3 Greenville, SC

CIRCLE OF TRUST/BOM:
A few quotes from Dwayne “The Rock” Johnson this morning:

  1. “Success isn’t overnight. It’s when every day you get a little better than the day before. It all adds up.”
  2. “Success isn’t always about ‘greatness,’ it’s about consistency. Consistent, hard work gains success.”
  3. “All success begins with self-discipline. It starts with you.”
  4. “Success at anything will always come down to this: focus and effort. And we control both.”
  5. “The single most powerful thing I can be is to be myself.”

MOLESKIN:
Pray for Fins as they will be closing on their house soon and leaving to travel in their RV for a year on the 18th.

ANNOUNCEMENTS: