F3 Knoxville

Tag: Baby Boomer

Contentment

AO: shamrock
Q: Anchorman
PAX: Baby Boomer, Squatter, Lizzy, LeBling, Crawlspace, Anchorman
FNGs: None
COUNT: 6

WARMUP: High knees, butt kicks, over the fence forwards and back.  Cherry pickers  Smurf Jacks – IC – 4ct x10  Quad stretch  Down Dog / Cobra  

THE THANG: Mosey to the bleachers for Cardio  run up and down all of them to the end Catch our breath Stretch  
Mosey to the Ab area 50 LBCs 50 Awkward turtles  50 Dead bugs 50 American Hammers  50 Flutter kicks    
Mosey to Leg area 30 seconds wall sit 50 toe merkins, run 1 lap.
Repeat for 3 rounds total  
Mosey to Arm area  50 Bench press 50 lawn mowers 50 CMU press 50 Curls  50 Merkins on CMU

MARY:  Dealer’s choice  

 COT:  I need constant help with contentment. I get laser focused on something like a new pair of shoes, a car, house, a watch, etc. I want what I do not have, but I have been blessed with so much. I am so thankful for what I have. My family, my health, my job, etc.
I do t want to wait until Thanksgiving to appreciate what has been given to me.

Cool Fall Breeze Ruck

AO: shamruck
Q: Eliza
PAX: Anchorman, Baby Boomer, Mermaid, Toretto, Tonka, Stripped
FNGs: None
COUNT: 7

THE THANG: Neighborhood ruck including all of Laurel Hill.

COT: what are you passionate about !?

2 Forward 1 Back

AO: shamrock
Q: slappy
PAX: Crawlspace, Baby Boomer, Stitch, Honeydew, Eliza, Band Camp, Toretto, slappy, Flower Pot
FNGs: None
COUNT: 9
WARMUP:
– Goofballs
– hairy rockettes
– cat wine mix
– calf & runner stretch
– cherry pickers
– run to a light pole, do 11 SSHs, and run back
– friendship fist bumps all around

THE THANG:
1. HILL WORK – We started at the top of the hill. Run down hill and do 1 burpee at bottom. Run up hill and do 1 burpee at top. Do this 11x.
2. 2 FORWARD 1 BACK – In the big parking lot we started at a station and did 11x of 1st exercise, then moved to another station about 25-30 yards away 11x of a 2nd exercise, went back to 1st spot did it again, and then back to the 2nd spot. We moved forward like this through 6 stations (wide merkins, squats, diamond merkins, bobby hurleys, drydocks, and lunges).
3. CRUNCH ZONE – We broke in the new practice turf by doing 11x of the following: American Hammers, H2H, flutters, LBC, Big Boys, Right Crunch, Left Crunch, Gas Pumpers, Hello Dolly, Freddy Mercs.

ANNOUNCEMENTS:
Sign Up for Q calendar. IPC is in September.

COT:

Getting back into the groove

AO: shamruck
Q: Mermaid
PAX: Swifty, slappy, Dumpster Dive, Eliza, Lizzy, Booster, Baby Boomer, Mermaid
FNGs: None
COUNT: 8
We explored the roads in Belmont West and Gulf Park and had a great time catching up with guys we have not seen in a few months.

Following the Ruck, we discusses being vulnerable, sharing problems, and being open to seeking help. These topics tie into the QSOURCE OTB that we are experimenting with on Sunday mornings to potentially have a non exercise AO that focuses on teaching leadership principles. This is continuing on the Grow School Leadership training from the GTE, and the concept of “unlocking” men.

Take 5

AO: shamrock
Q: slappy
PAX: Skidmark, Baby Boomer, Caveman, Crawlspace, LeBling, Haggis, The Situation, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH, tempo merkins, runner stretch, calve stretch, cherry pickers

THE THANG:
– I had planned my workout but left the exercises blank. At the end of the warmup each man called out an exercise and I randomly filled in the blank for what was next.
– Ran to the track. Went around the backside half lap, through the bleachers, and ended at the half wall near the front gate.
– For Act 1 at the half wall we did a set of step ups and merkins doing 5-10-15 each alternating between the two exercises. We followed with another set of derkins and mountain climbers.
– For Act 2 we moved to the end zone for take 5 every 5. We moved across the field stopping every 5 yards to do 5x each. First pass was alternating hello dollys & copperhead squats, second was lunge 10 yards and do 5 LBCs, third pass was alternating SSH & V-ups, and the final pass was 1 burpee every 5 yards.

MARY:
– Nolan Ryans
– Superman / banana
– Shoulder taps
– Ankle taps
– Flutter kicks
– Freddy mercurys

ANNOUNCEMENTS:
– F-3 Uncovered
– Please fill up the q calendar

COT:
After attending the funeral last night for Sarah I was struck by the impact she had by her big joyful smile and her passion for art. There were many other things but these two things really stood out. Question: Am I smiling enough? Also, what beauty or goodness am I bringing into the world with my talents?

“The aim of the person of faith is not to be as comfortable as possible but to live as deeply and thoroughly as possible – to deal with the reality of life, discover truth, create beauty, act out love.” E. Peterson