F3 Knoxville

Tag: Avocado

ChristopherIZED Charles Bronson

THE SCENE: 45, cloudy but no rain!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 SSH – IC
  • walking hamstring scoops from sideline to sideline of GS first court
  • 10 SSH- IC
  • Frankenstein’s back to Sideline
  • 5 CMU BB
  • CMU mosey to parking lot by tennis courts
  • THA-THANG:
  • Charles Bronson w CMU w partner. Each partner keeps track of their own reps.
  • Partner A starts at starting spot, hill sprint to cone 2, Bernie to cone 3, sprint to cone 4, mosey back to start. Switch once A gets back to Start
  • Partner B Exercises
  • 50- CMU Toe Taps- 2 ct
  • 50- Merkins
  • 50 CMU Swings
  • 50 Tempo Peter Parkers- 2 ct ( 2ct is to long)
  • 50 Jump Squats

Keep going for time.

MARY:

  • Mary was done on the way back to Grindstone
  • 20 flutter kicks with CMU hold- 20 IC- 4ct
  • OH CMU Farmer Carry to next spot ( no defined distance trying to go far enough to feel the burn)
  • 20 CMU’s WW2- OYO- squat hold till the 6 finishes
  • right arm CMU suitcase carry (no defined distance trying to go far enough to feel the burn)
  • 20 LBC’s OYO
  • Left Arm CMU suitcase carry (no defined distance trying to go far enough to feel the burn)
  • 15 CMU flutter kicks – IC -4ct
  • CMU mosey back to grindstone

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:
I was struggling this week, both physically and mentally. Body had been pushed, mind had been worked. I did not want to workout today, but every time i think about not going i feel more regret. F3 has been such a blessing to my life. it has pushed me to new heights and challenged me more than i could ever expect. You can go to a gym and hit some reps, but we are strengthening and stretching our bodies, mind’s, and souls.

We have to remember that the challenges in front of us are just that challenges. Luckily the sun rises the next day and we have a chance to make it the best day possible. As i was preparing for the Q i was looking over a book of leadership quotes and i found this from FDR

” The only limit to our realization of tomorrow will be our doubts of today. Let us move forward with strong faith”

Don’t let today’s challenges hold you back from making tomorrow the best day possible.
MOLESKIN:
I want to thank the PAX for pushing me to be better every day. Keep Charging!! There are great things coming for F3 Maryville!!
ANNOUNCEMENTS:
Arsenal official launch on 3/6 at 7am sharp!! Flyer hand out 2/27 @ 6pm at the Arsenal, if you can come help spread the word!!

Getting off the bench

THE SCENE: Nice, clear morning with a temperature of 35 degrees
F3 WELCOME & DISCLAIMER

Not a professional or doctor, socially distance, push yourselves to get better

WARM-O-RAMA:

Warm up consisted of SSH (15), 10 Imperial Squat Walkers, 8 little baby arm circles, 8 Mountain Man Poopers,

THA-THANG:
We started off with a merkin exercise of bring sally up to the song Flower by Moby. This consists of 3 minutes of merkins, with holding at various positions.

PAX then took to the AO benches to do a battle buddy style beatdown consisting of:

  • 20 Single Count Step Ups
  • 10 Burpee Bench Jumps
  • 15 Derkins
  • 15 CMU RDL’s
  • 30 Dips
  • 15 Seated CMU overhead press

While one partner was working, the other took an AO lab. Workout was completed independently, meaning each PAX kept track of individual reps and excercises.

MARY:

A brief Mary was done by PAX picking an exercise for other PAX to complete while they mosey to the other end of the AO to complete 10 single count Iron Mikes. Exercises completed were 10 Thrusters, 10 CMU swings, 10 Mountain man poopers, and 10 4 count CMU flutterkicks

COUNT-OFF & NAME-O-RAMA
18 Came out. Napster, Hammy, Drifter, Postpone, Scoutmaster, Moses, Avocado, Taco, Espy, Limbo, Smoky, Genome, Nado, Toad, Nair, Hundo, T-Bone, Hellbender.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

“There’s three things, to my account, that I need each day: One of them is something to look up to, another is something to look forward to, and another is someone to chase,” McConaughey

I encouraged PAX to answer these three questions, and challenged them to be the person today they want to be tomorrow. Everyday we must make hard decisions to better ourselves and our community.

ANNOUNCEMENTS:
The Arsenal AO launch is scheduled for March 6th!!

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6

28 Years Young

THE SCENE: 35 degrees with slush and rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x10 IC
LB Arm Circles x12 IC (forward and backward)
THA-THANG:
28 reps of each exercise at each cone (5 total cones). Rinse and repeat! Everyone finished at least one loop and most finished two. Exercises are below:

Cone #1 (at the grinder)
CMU Curl, Press, Tri
Goblet Squats
Flutter Kicks Holding CMU (4 count)
Cone #2 (end of troll bridge)
Dry Docks
Iron Mikes (Single Count)
BBS
Cone #3 (Halfway to road)
Side tri rises
Jump Squats
Boxcutters IC
Cone #4 (At the road)
BURPEES!
Cone #5 (Start of Sidewalk)
Bear Crawl 2 light poles

MARY:
Little Baby Crunches OYO for about 20 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
12 men this morning including a 2.0.
CIRCLE OF TRUST/BOM:
Looking back at the last 28 years, I started thinking a lot about words vs. action. Benjamin Franklin said “Well done is always better than well said” and that speaks volumes to me. No famous speech is famous just because of the words, but because of the action the speaker took or inspired others to take. Words mean nothing, actions mean something, and words along with actions mean everything.
MOLESKIN:

ANNOUNCEMENTS:

Just keep moving

THE SCENE: Beautiful 20 degrees, no rain or snow!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH
  • 10 2ct hip opener’s
  • hill kicks down and back of grindstone
    THA-THANG:
    Run with pain points- totaled 2.8 miles around AO neighborhood. Pain points started at park entrance: all PAC did 10 Mountain Climbers and 10 Goofballs till 6 arrived and till 6 finished exercise at pain point.
  • 25 Bench Dips – park entrance
  • 5- burpees – start of walk way
  • 25 HR Merkins- Pearson spring pavilion
  • Indian Run to bridge at end of walk way
  • Lunges over bridge to 4 light post than run to end of walk way. Finish with 5 burpees
  • Bernie up Mize Ln hill than 10 swing groaners and 10 swing extensions
  • Indian run to Sunrise
  • 25 – WW2
  • 35- LBC
  • broken in to two groups- Indian run up sunrise hill to Leconte
  • 40 flutter kicks
  • 20 up hill groianers- Cardinal st
  • 50 OH claps – bottom of Cardinal st
  • Indian run to AO
  • 50 Bench Dips
  • finish run to grindstone
  • Mary
  • 30 SL toe touches
  • 30 2 ct Hill touches

bike crunches for time- 45 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Consider a parent who says, “Look at the sacrifices I’m making so you can have a better life.” Contrast that with another parent who demonstrates living a great life every day. Self-sacrifice is not a virtue. Living a great life and sharing that life with others is the noble way to live.
– Jonathan Lockwood Huie

This is something I have struggled with especially as a young parent. I often find myself feeling disrespected by my daughter and my initial reaction is to say “look what I’ve done for you”. We have to remember as leaders of our family and community, sacrifice is not spoke it’s an action. Those around us will see that action and follow our lead of it is right. Make that sacrifice in your life not by speaking but by doing.
MOLESKIN:
Keep Avocado and his family in your prayers as he prepares for his next deployment. Also keep drifter in your prayers as he continues to find the light.
ANNOUNCEMENTS:

Fins B-Day Q Thursday at the Bomb Shelter.