F3 Knoxville

Tag: Baby Weight

Revenge of the EMOM

THE SCENE: A bit unseasonably warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up lap to pavilion and back

THA-THANG:
Partner workout, Dora style. One partner does the work, the other runs to opposite side of grindstone and back, then switch out. 1 minute EMOM timer going the whole time. 3 burpees for whole PAX when timer goes off

  • 100 Thrusters
  • 200 Iron Mikes
  • 300 Gorilla Humpers
  • 400 mountain climbers

Rinse and repeat when done

MARY:
No 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 it is to be, it’s up to me”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Breakfast at Drifters 12/11. Brew ruck about 12/18

It was fun.

THE SCENE: 35 degrees, feel like 33 degrees, 93% humidity Wind out of the South South East at 3 mi/h- So late fall in E.Tenn in the gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around lap for workout- left out of GS heading up hill to street, right at street, mosey to second walkway right and down and around pavilion to trial, trail back to GS. We run this loop a lot, its right around .25 mile. maybe a name is needed?

Than we got our legs and arms WU up will listing to “Get Low”
THA-THANG:
Partner beatdown:

  • Each round starts with 3 wind sprints. baseline to FT line, 3pt line, half court
  • Pax A will be working on the GS Pax B will be running the loop.
  • Pax A
  • Heading from under the basket going down court. Pax Rifle carries CMU from baseline to other baseline, stopping at 5 cones along the way. Complete 20 reps of the exercises for that cones number. .
  • 1- Swings
  • 2-Curls
  • 3-Swings
  • 4-Military press
  • 5- Plank block jump over
  • If pax A finishes before B gets back Rifle carry to other end and repeat.
  • Pax B
  • Run the lap from warm up. 4 cones placed at four spots- road by play ground, by pavilion, concrete slab, bench by GS entrance. At each cone Pax did 5 Iron Burpees- Bonny Blair + Burpee.
  • Before Pax switch they complete the 3 wind sprints.

MARY:
We went and picked up the 6 and mosey around stopping once for 20 Hatchers Butterfly’s and 20 Little Mermaids
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

I came across this quote by Charles Swindoll regarding attitude will reading The Difference Maker.

“The longer I live, the more I realize the impact of attitude on life. Attitude, to me, is more important than facts. It is more important than the past, than education, than money, than circumstances, than failures, than successes, than what other people think or say or do. It is more important than appearance, giftedness or skill. It will make or break a company…a church….a home. The remarkable thing is we have a choice every day regarding the attitude we will embrace for that day. We cannot change our past…we cannot change the fact that people will act in a certain way. We cannot change the inevitable. The only thing we can do is play on the one string we have, and that is our attitude…I am convinced that life is 10% what happens to me and 90% how I react to it. And so it is with you…we are in charge of our attitudes.”
― Charles Swindoll

I was faced yesterday with a situation where i was forced to test my ability to control my attitude,  I found out that my step son was playing Xbox while he has been grounded late at night, i got very upset when i first found out early in the morning> i have been trying to have more patience with him because i know our relationship needs positive support, however the sheer lack of respect really bothered me. Before i took him to school i had to remind myself to not let that negative situation control my attitude and how i approach the situation with him and then my day ahead.

MOLESKIN:
Good to see Veep back out.
ANNOUNCEMENTS:
Dec 18th Brew Ruck!!

Merry Merkinmas

THE SCENE: A lovely 30 degree morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Arm circles x10; Little Bit of This, Little Bit of That; Tempo Merkins x10; Circle of Merkins going up to 4

THA-THANG:
We went on an Elf (Indian) Run all over the AO making twelve stops on the way

  • Stop 1 – Hand Release Merkins x10
  • Stop 2 – Stagger Merkins x10 each hand
  • Stop 3 – Donkey Merkins x10
  • Stop 4 – Merkin Escalator
  • Stop 5 – Knerkin x10
  • Stop 6 – Crucible Merkin x10
  • Stop 7 – Squerkin x10
  • Stop 8 – Pattycake Merkin x10
  • Stop 9 – Incline Merkin x10
  • Stop 10 – Breakdancer Merkin x10
  • Stop 11 – Decline Merkin x10
  • Stop 12 – Merkin Jack x10

MARY:
Q should have made the route a little longer so it was a long Mary.

Big Boy Sit Ups x20; Protractors; Never Cross Dolly x15; Hello Dolly x15; LBCs x20; Peter Parker x10; Overhead Claps x25; Catalina Wine Mixers x10; Tempo Squats x25

COUNT-OFF & NAME-O-RAMA
6 HIMs wished each other a Merry Merkinmas

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Burpee EMOM

THE SCENE: Surprisingly warm morning

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10 in cadence
THA-THANG:
3 burpee EMOM while working on the below exercises. We worked for 44 minutes after the warm up, so it was 132 burpees total. Once list completed, work your way back up from the bottom

  • 100 thrusters
  • 75 cross court runs
  • Merkins
  • Iron Mikes (2 count)

MARY:
No Mary. We worked the whole 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:
A shirt word on thankfulness, including for all F3 gives us and our community
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sprinting is the New Jogging

THE SCENE: A clear brisk morning.  Upper 30s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 Side Straddle Hops
  • light jog to end of both basketball courts
  • Butt kicks to end of one basketball court, high knees back
  • Lunges to end of one basketball court, mummy kicks back

THA-THANG:
Had each HIM pair up with another with similar speed.  Then separated the pairs into two team for a few sprinting/running competitions.  Loser of each competition had to do 16 burpees.  The winner did side straddle hops until the other team finished burpees.

  • Game 1: Chase or be chased – one member of each team starts running with a baton around both basketball courts and hands off the baton to the next member.  The object of the game is to catch the other team.  Those not running were to do side straddle hops until their turn.
  • Game 2: The building blocks of F3 – Each team had one HIM run to the far end of the basketball courts where there was “F3” built out of 20 Duplos.  The object was to return each block, one by one, to the other side and reassemble the “F3”.  Teams could do 10 burpees to bring back 2 pieces in one trip.
  • Game 3: No man left behind – Took a mosey across the bridge.  One HIM from each team ran the distance of 5 light poles are returned to their teams.  While the runner was away the rest of the team members had to do one of the following until the runner returned: overhead claps, big boys, squats, merkins.  One of the other members then joined the runner and this process was repeated until all members ran the five poles.

MARY:
Cherry pickers, Wind Mills, Overhead claps, Flutter kicks (not Hello Dolly’s), LBCs until time

COUNT-OFF & NAME-O-RAMA
One of our best showings as of late with 10 HIMs!  Thanks for coming out and paying some games!

CIRCLE OF TRUST/BOM:
Sometimes life feels like our first game where you’re running around in circles either chasing something or being chased by something and sometimes both. Sometimes you just need to slow down, be still, and take a few moments to not take life so seriously.  When I was young, I remember asking my parents parents to play hide and go seek with me. I had amazing parents but they rarely did because life is just too busy to stop and play pointless games. I try to remember that as a parent when I don’t feel like there’s time to do anything that seems unproductive but sometimes sitting on the floor playing with your kid or being still and quiet is one of the most productive things you can do!  Put your phone down, look up, and turn off the noise. You can use the time to pray and/or give you brain some time to process the millions of things going on in your life.

MOLESKIN:
I guess we will never know if one team threw some of their pieces in the leaves or put them in the other team’s pile of blocks but they won by 4 blocks!

ANNOUNCEMENTS:
This wasn’t said but Smuggler challenged us to post 3 times this week between Arsenal and Bomb Settler.  10 of us are off to a good start!  Keep it up!