F3 Knoxville

Tag: Avocado

Bears & Bunnies in the Church Back Yard

THE SCENE: Upper 50s believe it or not. Perfect temperature for a bear-bunny beat down!  The grass was really wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side shuttle hops, cherry pickers, windmills, 2 laps around the basketball courts.
THA-THANG:
Lugged our CMUs all the way across the road to the bottom of the hill in the church back yard.

  • 15 CMU Curls
  • Murder Bunny up the hill to the cone
  • 15 incline merkins using CMU
  • Resurrection Bunny back down the hill to the cone
  • 15 decline merkins using CMU
  • Bear crawl up the hill pulling CMU with
  • 15 CMU crunches
  • Crawl Bear down hill pulling CMU with
  • Repeat until recover

MARY:
Little baby arm circles, Freddie Mercuries, World War I until time

CIRCLE OF TRUST/BOM:
My family recently recovered from Covid and were fortunate to have mild symptoms.  I did lose my taste completely for over a week.  Before I got Covid, I heard about this symptom and didn’t think too much of it because I’ve lost my taste and smell when I’ve been sick with sinus issues before.  This was a different experience.  I felt completely normal but could taste or smell even a hint.  I even tested by drinking straight lemon juice and the ultimate test, white vinegar.  I also made my wife try them (she still had her taste/smell) for kicks.  After a week I really started missing the taste of food and was ready for it to return, although I was super grateful this was my worst symptom.  Reflecting on the experience during the time made me think about how many other things we take for granted in our every day lives that we would miss dearly if taken away from us.  Covid has take so much from so many people!  Don’t wait until you lose things to reflect on how much you cherish them.  Take time to be grateful for what you have and thank God for blessing you with those things and especially for giving us the sense of taste!

MOLESKIN:
Pray for Avocado as he travels to Egypt next Wed.
ANNOUNCEMENTS:

K.I.S.S

Keep it Simple Stupid

K.I.S.S.
(Keep it Simple Stupid)

Set Up:
You need 400m measured that starts and ends at same spot.
All work will be performed at that spot.

Scoring:
Total time to complete the workout below.

The time begins with the start of the first 400m run and ends at the conclusion of the 800m run.  (See *** below)

The THANG:

Start

Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***

End

Total work is 3 miles of running, 300 merkins, and 250 squats.

Exercise Standards:
*Run – Run as fast as you can. One ice cream New Balance in front of the other.
*Merkin –  Body in straight line at all times.  Chest to ground, arms fully extended at top.
*Squat – Weight on heels.  Squats need to be parallel or below.  Chest facing forward.  Clear hips at the top (stand straight up).  No hands on knees.

Leg Destroyer

THE SCENE: could not have asked for better weather. like 70 sunny and clear skys. the gloom was very inviting.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – IC- 10
  • Cherry pickers- IC- 10
  • Imperial Walkers- IC- 10
  • Copper Head Squats- IC- 10
  • Copper Head Merkins- IC- 10

THA-THANG:

  • Burpee Indian Run from AO to Elementary school, pax at the fron ran with a 25lb plate overhead. We took the long way to the school towards the pool and than all the way around the school to the backside playground at bottom of the hill.
  • School Hill Ladder- 15 to 1
  • Start at Monkey Bars
    • Pull ups/ body rows
    • Mountain Jacks at base of hill ( 2ct mountain climber + 2 ct plank jack)
    • Bernie up hill between station 2 and 3
    • Iron Explosion at top of hill ( 2ct Bonnie Blair + Squat Jump)

A few brave pax took this on with a ruck or weighted vest. Men of F3 Blount County just bring it on another level!

MARY:
On the mosey back to the AO the pax stopped at each stop sign, we went back the direct route from the school.

  • 20 leg lifts
  • 20 LBC’s

Rep Sleepy hurt his foot during so Q and him started back early. Did some LBC’s and Leg Raises at the AO till the rest of the pax got back. One more set of LBC’s for time much to the dismay of the pax.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I’m coming up on my one year wedding anniversary. I have been divorced at a young age so i have really leaned into my marriage and am trying to be a better husband every day. Looked into the Q Source for some wisdom on marriage. Couple of great quotes:

The Key to the meaning of life ” Enjoy life with your wife, whom you love” King Solomon

There is no 50 yrd line in your marriage, meeting your M halfway is not good enough. A HIM must drive the ball the full length of the field, regardless if your M ever breaks the huddle.

The HIM knows if he fails at his M, nothing else he does matters.
MOLESKIN:

Great to have Brown Shorts out from F3 Greenville SC
ANNOUNCEMENTS:
HH coming up, we need all PAX to help get the obstacles up and ready for both AO’s. The Arsenal will also need some support in building its new obstacle.

Climb the ladder

THE SCENE: Cool morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 IC
THA-THANG:
3 stations along greenway. CMUs at one end, park benches in middle and third station by the bridge. Ladder work out, with 2 reps of each station the first round, running back to start. Reps increase by two each round until 2 reps performed, at which point reps start counting back down. Exercises as follows

  • CMU ground to overhead
  • Step ups
  • Merkins

MARY:
Pax Roulette.  we did flutter kicks, ABCs, and I believe they were called 100s fri
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:
Being part of a group can help push you when you aren’t feeling it. This morning was like that for me. I slept poorly and likely would have slept in had I not had this group to come to. I’m blessed to have such HIMs in my life
MOLESKIN:
Safe travels for Hammy and Rep Sleepy. Congratulations to Moses for his third place finish over the weekend.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Grindin with the CMU

THE SCENE: 63 degrees and feeling like fall is coming
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 10

Bear crawl inch worm length of width of Grindstone.

THA-THANG:
CMU lined up on baseline.

5 CMU thruster buy in for every loop.

Start by completing 1 suicide along full length of court with 4 checkpoints.

OH carry CMU around BBall court to 3 stations as follows:

CMU swings

Up and over CMU merkins

Blockees

All exercises performed pyramid style. Rep counts 5-10-15-20-15-10-5. 5 thruster buy in remains the same throughout. Complete as many rounds as possible.

MARY:
CMU press flutter kick IC x 20

LBCs to close last 10 seconds
COUNT-OFF & NAME-O-RAMA
6 HIMS. Shout out to Hotsquat with 3 straight beatdowns at Arsenal.
CIRCLE OF TRUST/BOM:
College football season is upon us and it’s my favorite time of the year. I’m a huge Georgia fan so I’ve been reminiscing on some past seasons. During a recent season which Georgia did well, the head coach created a mantra which the team adopted: “keep the main thing the main thing.” As someone who has been getting bogged down with negative energy recently I feel like we can all take something from this. Focus on what you need to do in life and cut out the distraction or those with negative input who keep you from your purpose. We all have things/people that try and keep us from achieving goals. Cut the noise and stay the path.

MOLESKIN:
“Keep the main thing the main thing.”
ANNOUNCEMENTS: