F3 Knoxville

Tag: Avocado

Rainy 50

THE SCENE: 70 degrees and rain … lots of rain

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Side Straddle Hops x25; Little Baby Arm Circles F/B x10 each direction; Ballerina Squats x10

THA-THANG:
Workout was ten rounds of exercises. Started at first line and moved forward to do the exercise x5 at the next line, x10 at the line after that, and x15 at the last line. After the last line run to the end of the grinder and do 5 pullups then Bernie back to the last line and do in reverse back to the beginning. When doing exercises with CMU move forward doing Murder Bunnies and backwards doing Resurrection Bunnies. When doing exercises without CMU move forward doing Bear Crawl and backwards doing Crawl Bear.

  1. CMU Curls
  2. Merkins
  3. CMU Thrusters
  4. Big Boy Situps
  5. CMU Swings
  6. Ballerina Squats
  7. Bent Over Rows
  8. Mountain Climbers
  9. Grave Diggers
  10. Burpees

MARY:
Overhead Claps x50; Box Cutters x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs came out and braved the rain this morning

CIRCLE OF TRUST/BOM:
“Anxiety in a man’s heart weighs him down, but a good word makes him glad.” Proverbs 12:25

Today was my 50th post with F3 and to say that when I started I thought I would get here would have been a lie. When I first came on March 3rd of this year I actually left before the workout was over. I was anxious and out of shape and just plain gave up. It was the encouragement of Swerve and my wife that got me to come back and the encouragement of the PAX that has kept me coming. F3 has become a source of a good word that makes me glad. I have not only grown stronger physically, but more importantly mentally and spiritually thanks to F3.

MOLESKIN:
Pray for Swerve and the mission team from his church as they leave tomorrow. Pray for the community around the Bomb Shelter that they will not give into the division that our world breeds but will instead look for ways to show love even when they disagree.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Walt Disney World Workout

THE SCENE: Clear, mid 60s.  A perfect morning to visit the parks!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Side-strattle hops, baseline lunges
THA-THANG:
We took a tour of some of my favorite attractions at each Walt Disney World theme park.

  • Magic Kingdom (Splash Mountain): 5 sets of stairs
  • Epcot (Spaceship Earth): Thank the Phoenicians for the “Alphabet”
  • Hollywood Studios (Tower of Terror): 21 burpees (1 for each seat in the elevator)
  • Animal Kingdom: Bear Lion Crawl through Kiliminjaro Safari (across football field and back)

MARY:

  • Overhead claps x25
  • American Hammer x10
  • Shoulder taps x15
  • Little baby crunches until time

COUNT-OFF & NAME-O-RAMA
7 HIMs and one 2.0

CIRCLE OF TRUST/BOM:
Many of you know awhile back we were looking for a daycare for our 6 month old and we were quickly running out of time.  I wasn’t worried.  I was praying about it along with other friends and family.  I had confidence God would provide and he did!  An availability came up the week after my mother-in-law could no longer keep him.  God answered our prayers but what did I do after he provided?  I went about my life.  It probably took be a full week until it hit me….I never thanked God for providing!  Philippians 4:6 says, “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”  I did the supplication part of that verse but not the “thanksgiving” part.  Sometimes we come to expect things of God, family, friends and there’s nothing wrong with that.  In fact, we should expect certain things from God, friends, and family.  I expect my wife to love me, be patient with me, share life/family responsibilities, etc.  But that does not mean we should stop being grateful!  Remember as you go throughout your week to show gratitude to those around you.

MOLESKIN:

ANNOUNCEMENTS:
We discussed allowing 2.0s to continue to be a part of our workouts.  No one present raised concerns.  Some voice their support of allowing 2.0s to come.  Reach out to Smuggler if you have any questions or concerns.

Self Dora

THE SCENE: Beautiful morning at bombshelter
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10

cherry pickers x5
THA-THANG:
100 reps of each of the following at the grinder. When a rest is needed for the pt, run to troll bridge and back

  • Merkins
  • Squats
  • Curls
  • WWII sit ups
  • Shoulder press
  • CMU swings

MARY:
Shoulder tapsx15, hello dollyx15, heel tapsx40, cash out with LBCs
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:
“They” is the most dangerous word in the English language. We are all one people, more alike than not alike
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Dora 200


THE SCENE: 60 degrees and clear, perfect for a morning beat down

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Some SSH, Deep lunge across the court, straddle stretch back. Mosey to the Oval Office.

THA-THANG:
A little Dora action- one partner works while other runs 100m, completes 5 burpees, and 100m back.

  • 100 merkins
  • 200 CMU goblet squat
  • 300 CMU curl and press
  • 200 BB Sit ups
  • 100 lunges-2 Count (originally CMU swings but I forgot what I wrote down)

Mosey back to AO

MARY:
Alternate flutter kicks and LBC for remaining 3 minutes

COUNT-OFF & NAME-O-RAMA
6 and one 2.0

CIRCLE OF TRUST/BOM:
As I go through life’s struggles, as I pity myself and wonder why, I am reminded of a few people in history that I can learn from. Jesus faced the ultimate struggle and sacrificed for us all. Paul struggled and suffered throughout his entire ministry. James reminded us about struggle: Dear brothers and sisters,[a]when troubles of any kind come your way, consider it an opportunity for great joy. 3 For you know that when your faith is tested, your endurance has a chance to grow. 4 So let it grow, for when your endurance is fully developed, you will be perfect and complete, needing nothing. James 1:2-4

MOLESKIN:
None finished this beat down, guess we will have to try again

Do the Hump the Humpty Hump

THE SCENE: Muggy, swampy and almost 100 Humidity, AKA perfect Gloom conditions
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 min EMOM- Jack Rabbits X5 per round ( 1 Mountain Climber, 2 Plank Jacks, 3 Merkins = 1 rep)
THA-THANG:

Thang 1- 25 Min Swamp Slug

Pax started at cone located at flat area of the Humps.

  • 10- BBS
  • 10- American Hamers
  • 10 per side- Side plank with rotation of top arm
  • Once completed all core, bear crawl to top of first Hump
  • 3 Burpees
  • Broad Jump to top of next Hump
  • 6 Iron Squats
  • Bear Crawl to top of third Hump
  • 9 Apollo Ono’s
  • Run back to start around outside of the swap and repeat for time

Thang 2- 10 Min CMU EMOM

CMU Swings, Military Press and Curls- complete all reps in the 1 min

RD 1 we did 5 reps of each. PAX killed this so Q bumped it up to 8 reps of each. Last round Avocado suggested 10 reps of each. Total of 78 reps of each exercise for the full 10 min EMOM

MARY:
Pax rotulet: Hammy 17 box cutters; Mr Rodgers- 20 protractors
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
From Q Source:

Stress testing builds reliance

Reliance is the heart of Trust. For a Team to be Dynamic, the Members must implicitly and fully rely upon each other to Competently perform their part of the Team’s Mission-essential Tasks. It is not enough for a man to tell his Team Members that he can do his job, or even for the Q to do so. They have to see the man in action under stress for reliance to build.

Whether it is the character of another man or a footbridge over a gorge, we only decide to step forward in reliance if we believe it is strong enough to keep us from falling. If we don’t believe a man’s character can bear the weight, we won’t rely upon him any more than we would a rickety bridge over a rushing river

When applied to a man rather than a thing, stress testing serves a dual purpose. Like it does with the bridge, it demonstrates reliability to others. But, unlike the bridge, it also demonstrates to the man himself that the reliance of others is justified. Passing the stress test gives a man the confidence he needs to take on the responsibility of what comes afterwards. “If I got through that,” he tells himself, “then I have what it takes to get through this”. You can trust me because I am reliable–I trust myself.

MOLESKIN:
F3 has helped me realize the importance of being reliable as a leader. A true leader must be reliable to his friends, and work but most important to his family. Q has struggled in the past with this. Learning every day to be better.
ANNOUNCEMENTS:
CSUP July 24th SIGN UP