F3 Knoxville

Tag: Baby Weight

Arsenal 2/21

THE SCENE: Cool but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH ICx10
THA-THANG:
Go down to the greenway by the grinder.  Smuggler deemed this “Nair’s Runway” due to my habit of using this stretch. Starting at the asphalt patch before the pavilion, cycle through squats here, run to the benches and do step ups, run to the bridge and do big boy sit ups before running back to the start. First round is 2 reps, second round is 4, third round 6, etc.

 

MARY:
A little Pax roulette of thigh masters, tempo squats, flutter kicks, tempo Merkins, gas pumps and LBCs
COUNT-OFF & NAME-O-RAMA
5+1 2.0 on Webelo

CIRCLE OF TRUST/BOM:
People will forget what you said. People will forget what you did. But people will never forget how you made them feel
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arms, Abs, Legs, and Laps

THE SCENE: Comfortable but breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles, tempo squats, side straddle hops

THA-THANG:
3 exercises starting with 10 reps each.  After exercises are complete, run a lap.  Next round of exercises do 20 reps, then run 2 laps.  So on and so forth until recover.

  • Merkins
  • Flutter kicks 4-count
  • Bobby Hurleys

MARY:
Cherry pickers
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:
My wife loves the Olympics so we have been watching quite a bit lately. Earlier this week Michaela Shiffrin skied out of two races. Her interviews after the races we’re borderline depressing because she was so distraught.  After the second one she made the comment, “It makes me question the last 15 years.”  This really shocked me because that 75 seconds of the last 15 years was so minuscule and she is one of the best skiers there is. How can you define 15 years based off of 75 seconds. It made me sad for her because so much pressure had been put on her by others and herself.  After reflecting on her situation, I realized I have done this myself, especially in my professional career.  Fortunately Michaels bounced back and had a successful third run, even though she did not make the podium, she did make it to the bottom of the mountain with a smile on her face. It should not be your failures that defined you.  It should be how you respond to those failure that define you.
MOLESKIN:

ANNOUNCEMENTS:

Droppin BOMBS

THE SCENE: Nice and warm 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X7

WINDMILLS X7

OVERHEAD CLAPS X15
THA-THANG:
B- BLOCKEES X50

O- OVERHEAD PRESSES X100

M- MERKINS X150

B- BIG BOYS X200

S- SQUATS X250

PAX partners up and splits the rep count. One member does exercise while other PAX does cross overs to bridge and back. At MERKINS, switch to farmer carry CMU to 4th light pole and back

 

MARY:
ABCs to spell BOMBS

LBCs for time
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:
If everyone is above average, then that is the new average
MOLESKIN:
I read a book called “The subtle art of not giving a f@#$k” and it’s a good perspective that goes against what is conventional told. Instead of trying to always be above average, challenge yourself to be the best you can be, no matter where you fall in the “rankings”
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The coop

THE SCENE: Just another February morning in the valley
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track some walking rdls and knee hugs along the way
THA-THANG:

  • The Cooper +
  • 10 burpees , 10 Squats, 10 HR Merkins
  • 1 lap around track
  • repeat decreasing reps by one.
  • 1 lap each round

On way back to grindstone from stop sign by track 10 walking lunges 10 steps. Repeat for about 50 yrds

MARY:
10 leg raises 10 2ct flutter kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Being a father is such a special thing for a man. I have seen what it means to be a father from a lot of different perspectives. From losing my father at a young age, becoming a father at 21, or being a step father to a young man who’s own father is not in his life as he should be I have seen the affect a father has on family and kids.

I wanted to share three quotes from a book i have about being a father

“Any man can be a father. It takes someone special to be a dad”

“To become a father is not hard. To be a father, however, is.”

“It is easier for a father to have children than for children to have a real father.”

MOLESKIN:
ANNOUNCEMENTS:

Valley of Pain

THE SCENE: 26 Degrees and Clear  (Welcome to the Valley of Pain)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill (4ct) x 10 , Cherry Picker (4ct), Plank Toe Touches (4ct) x 10, Side Lunge x 10, Mtn Climber x 60

15 Squat Jump & 15 Merkins (EMOM) – 5 minutes

THA-THANG:

Run to Tennis Court’s for the Valley of Pain

Hill Climb 1 (Away from School)

  • 10 Burpees @ Top
  • 10 Iron Mikes @ Bottom

Hill Climb 2 (Toward School)

  • 10 WW2’s @ Top
  • 10 Tuck Jumps @ Bottom

MARY:

Bring Sally Up Bring Sally down 3 minutes (Fragmented Burpee)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, KY, Nair, Pinocchio, Pitcher, Smuggler, Swerve, Walt
CIRCLE OF TRUST/BOM:
If you are suffering-well, that’s normal.  People are limited and life well it’s tragic.  If your suffering is unbearable, however, here’s something to think about.

Consider your circumstances.  Start small.  Have you taken full advantage of the opportunities offered to you?  Are you letting bitterness and resentment hold you back and drag you down?   Are you treating your family with respect?

Do you have habits that are destroying your health?

Are you truly shouldering your responsibilities?

Are there things can you could do better?

If so, simply stop. Stop when you apprehend, however dimly, that you should stop.  Stop acting in that particular way.  Stop saying things that make you weak or ashamed.  Say only thing that make you strong.  Do only things that you could speak of with honor. 

Paraphrased:  Jordan B. Peterson 12 Rules for Life, Rule 6 Set Your House in Perfect Order before you Criticize the World