F3 Knoxville

Tag: Avocado

CMU Biscuit

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side lunges Tempo 5ea side, Lunge Pulse 4 Count 5 each Side, Cherry Picker 4 count 5

7’s – Burpees at the Bottom Big Boys at the Top (From Trail taking path up to road)

THA-THANG:
Sea Biscuit – Each exercise and then 1 lap around basketball court on trail and side wall, 2 laps, 3 laps, and back to 1 lap.  Rinse and Repeat

  • 20 CMU Overhead Press
  • 20 CMU Row
  • 20 Single Count CMU Overhead Lunge
  • 20 Big Boys w/ CMU

MARY :
20 4ct Flutter Kick, 10 oyo Jack knife crunch,
COUNT-OFF & NAME-O-RAMA
Avocado, Butterfingers, Pinocchio, Hot Squat, Walt
CIRCLE OF TRUST/BOM:

“When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own – not of the same blood and birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are unnatural.”
― Marcus Aurelius, Meditations

Farmer Carry Dancing Dora

THE SCENE: A cool morning 40s/50s. No wind at all. The Flags were looking a little sad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 cherry pickers, 6 piano keys, and a Drifter Soccer Warm-up lap (butt kicks, high knees, etc.)
THA-THANG:
Partner Up. One partner farmer carries 2 CMUs to the far end of the Grinder and back. The other alternates between 2 exercises, 20 reps at a time. Switch to 2 new exercises each time the song switches.

  • Squats and Dips
  • Iron Mikes (single ct) and Merkins
  • Good Mornings and Big Boy Situps
  • Pax Roulette for 2 new ones each time.
  • Rinse and Repeat

MARY:
10 Peter Parkers, 20 box cutters, 20 Superman Swims

COUNT-OFF & NAME-O-RAMA
12 PAX. Way to beat that Fartsack gentalmen

CIRCLE OF TRUST/BOM:
Very simple. Just listen. (set a timer for 1 minute to listen quietly). If you’re anything like me, that silence can feel really awkward and it is tempting to fill it up with unimportant jabber. But as leaders, we need to lean into that uncomfortable silence and be available for the people around us. So lead through listening with your family, your work mates, and your neighbors.

MOLESKIN:
N/A

ANNOUNCEMENTS:
Need a couple more guys to commit to helping establish a 2 day a week AO out in Seymour. Talk to Rep Sleepy if you’re interested.

Also, breakfast at drifters will likely be postponed due to family vacation and Easter. So look for it later in the month.

Madness in March

THE SCENE: Great workout weather !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. 10 Cherry pickers (3 count)

2. 10 Tempo Squats (3 count)

THA-THANG:

PAX partnered up; PAX A & B completed the corresponding workouts below and then switched (rinse and repeat) until time elapsed. Workouts were completed in order (#s 1-5) with the odd numbers being performed on the grindstone and even numbers were performed at the top of the hill by the church. If a PAX completed his workout before his partner, then he held a plank until his partnered completed their workout.

Rep numbers align with the March Madness rounds in the NCAA basketball tournament.

  1. 64 – A) LBCs B) Flutter Kicks (1 count)
  2. 32 – A) Bobby Hurleys B) Iron Mikes (1 count)
  3. 16 –  A) Thrusters B) Block swings
  4. 8  –  A) Burpees B) jump Squats
  5. 4 –  A) Blockees B) Blockees

MARY:
Only ~30 seconds remaining. Held plank for time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Servant Leadership —

A key tenet of servant leadership is that servant leaders inspire their followers to emulate the leader’s behavior by prioritizing the needs of others above their own. Ukrainian President  Zelensky is providing a master class on the skillful display of servant leadership through leading by example and refusing to leave his people behind. “I don’t need a ride, I need ammunition”. Extremely powerful.

As Christian men, the devil is constantly trying to pick battles with us mentally, physically, and emotionally. We must stand firm on the promises of God and lead our families, colleagues, etc. the right way.

MOLESKIN:
None
ANNOUNCEMENTS:
None

9/11

THE SCENE: Mid upper 50s to begin.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC (11)
Windmills IC (9)
Tempo Squats IC (11)

THA-THANG:
START with: 2001 Meter Run
Then Rinse and Repeat the following:

  • 11 Box Jumps
  • 11 CMU Thrusters
  • 11 Pull-ups
  • 11 CMU Ground to Overhead Press
  • 11 Handstand Push-ups
  • 11 CMU Swings
  • 11 Toes-to-Bar
  • 11 Single Leg RDL (ea. leg)
  • 11 Blockies
  • Run .40 Mile Loop

MARY:
PAX Roulette:

  • CMU Overhead Flutter Kicks
  • CMU BBS
  • Shoulder Taps

COUNT-OFF & NAME-O-RAMA
6 Pax
CIRCLE OF TRUST/BOM:
You are capable of far more than you realize. It’s that simple and has to start with realizing this statement as true. You can, and you will.
MOLESKIN:

ANNOUNCEMENTS:

Card Roulette

THE SCENE: 65 and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop

-Good Mornings

-Windmills

-Cherry Pickers

-Mosey a lap to the pavilion

THA-THANG:
Card PT: 1-10 complete that number of reps, suit determines movement. Aces are 11 reps

  • Hearts= Blockees
  • Diamonds= Thrusters
  • Clubs= 2 counts CMU American Hammers
  • Spades= 4 Count bent rows
  • Kings= Bear Crawl around court
  • Queen= Lap around pavilion
  • Jacks= Overhead CMU Suicide
  • Jokers= Burpee Broad Jump across grindstone

MARY:
No time for Mary, flipped cards until time expired
COUNT-OFF & NAME-O-RAMA
12 PAX and a 2.0
CIRCLE OF TRUST/BOM:
Had a rough morning forgetting my CMU and the Shovel Flag. Confessing my lack of preparation, I shared the lessons learned from this morning. Success is where Preparation and Opportunity meet. Also, said my “see you later” to these brothers
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work continues to gather material and build the obstacles for HH. Need all hands-on-deck to get these obstacles finished and then assembled for the race.