F3 Knoxville

Tag: Baby Weight

Put me in Coach

THE SCENE: Chilly around 40, feeling like we bypassed fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Imperial squat walker 4 ct x 10

THA-THANG:
Mosey to baseball field. At home plate, playing cards and music speaker set up. Each player will draw his own card to determine workout. Corresponding exercises as below:

2: sprint double

3: sprint triple

4: sprint home run

5: Bear crawl to pitcher mound and 5 imperial squat walker 4 ct

6: Bear crawl to first and 6 iron mike 2 ct

7: Bear crawl to third and 7 tuck jumps

8: Burpee broad jump to first

9: Burpee broad jump to third

10: 20 BBS at cone in centerfield

J: 20 mountain climbers at cone in right field

Q: 20 merkins at cone in left field

K: Bernie around field

A: high skip around field

Joker: 10 Burpees

**ALL HEARTS DOUBLE THE REP COUNT**

Stopped at 6AM for some baserunning practice. Taking turns one player runs a double while rest mountain climbers. Once at second, hold Al gore while each player takes turns running home. Once at home, take turns completing triple while Pax does squats waiting for turn. Once at third, bear crawl home while pax does push up waiting for turn. Lastly, complete home run while rest of pax does side straddle hops waiting for turn.

Mosey back to Grindstone.

MARY:
Heel taps IC x 20

Protractor to Dolly IC x 10ish

Leg side to side at 90 degree IC x 8 (not sure what these are called)

Mountain climber IC x 20ish

Catalina wine mixer IC x 10ish

LBCs to cash out last 30 seconds.
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
I’ve always been a sucker for motivational quotes. Little one liners can fuel me throughout the day and help me in times of struggle or lack of motivation with my fitness life. The saying I’ve recently latched onto is “Don’t rush the process, trust the process.” I get in trouble when I try to rush the process. When I stay disciplined and consistent whether it is in my faith or fitness, I find I achieve more and fall less into bad habits that lead me astray. It’s not about today’s workout, or tomorrow’s, or next months, but the consistent work put in day to day. It’s about the long term goal that maybe years from being achieved but takes those tiny consistent steps day in and day out. Put in the consistent work and trust in the process.
MOLESKIN:
Throwback to Moses beatdown at Bombshelter
ANNOUNCEMENTS:
Saturday joint effort with Fia for Halloween get together at bombshelter

Arsenal Kraken 10/25

THE SCENE: 53 degrees, no wind, dew on the grass, and nice dry pavement.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 10 4ct, Tempo Merkin 10 4ct, Tempo Squat 10 4ct, Inch Worm Merkin Stretch, Cherry Pickers 10 4ct

7’s on the Church Hill from the rode to the pine tree. *Burpess at the Bottom & WW2 at the top

THA-THANG:
Kraken – *8 Cups Solo lined the Kraken, each workout & count written on the cup.

  • 15 Merkins
  • 10 2ct Perter Parkers
  • 10 WW2’s
  • 15 2ct Mtn Climbers
  • 10 Burpees
  • 15 Dry Docks
  • 15 Bobby Hurley’s
  • 15 4ct Flutter Kicks

MARY:
10 4ct Glute Bridges, 10 Jack Knife Crunches, 10 Burpees, 5 4ct Glute Bridges, 10 Jack Knife Crunches, LBC’s for time
COUNT-OFF & NAME-O-RAMA
Butterfingers, Baby Weight, Beaker, Hot squat, Swerve, Walt
CIRCLE OF TRUST/BOM:
I paraphrased a little about order and chaos from a book I’m reading, 12 Rules for Life: An Antidote to Chaos.

Here is a short video from the author….cheers!

Rolling the Dice

THE SCENE: Crisp Cool Morning at the Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankenstein, High Knees, But Kicks down and back on the court. Cherry pickers and a Mosey around the pavilion.

THA-THANG:
10 blockies then roll the dice. Do whatever exercise you roll then repeat

1. Run the loop

2. 50 hop Kicks

3. 30 box jumps

4. 50 rows

5. 50 Curls

6. 30 overhead presses

MARY:
Flutter Kicks and Hello Dollys 20 count. LBCs cash out

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Peach, Veep, Moses, Smuggler, Scoutmaster, Webelo, Hot Squat
CIRCLE OF TRUST/BOM:
Short talk about being actively improving and learning, and remembering that no matter how experienced you are, you can improve.
MOLESKIN:

ANNOUNCEMENTS:

Long Legged Ladder

THE SCENE: Plenty of gloom to go around
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20; Tempo Squats x10; Walking Lunges across basketball court and back
THA-THANG:
Mosey to the Gravel Pit to start the ladder. Work your way up stopping to do exercises and then back down.

  • First Rung: Gravel Pit, Bonnie Blair x10
  • Second Rung: Road, Imperial Squat Walker (4-ct) x20
  • Third Rung: Pavilion, Box Jumps x30
  • Fourth Rung: Top of Blind Man’s Hill, Imperial Squat Walkers (4-ct) x40
  • Fifth Rung: Up hill to stop sign, Bonnie Blair x50

MARY:
PAX roulette for some ab exercises
COUNT-OFF & NAME-O-RAMA
8 HIMs climbed the ladder
CIRCLE OF TRUST/BOM:
Been out the last week and a half as my kids had COVID. God used that time to show me what I was taking for granted. First was F3, I wouldn’t work out or be who I am if it weren’t for the men of F3. Second was my kids. My girls are 3 and 7 and sometimes I would get annoyed about someone always wanting to sit on my lap or play some crazy game that was made up as we go along. That was until I couldn’t. The night my 7 year of was in tears because she couldn’t hug me really showed how much I take for granted. What are you taking for granted? Ask God to reveal that to you.
MOLESKIN:
Prayers for Walt in the loss of his grandmother and Smuggler’s coworker that has been going through some difficult times.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Fun on the Anvil

THE SCENE: mid 60’s, light rain, wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20

Windmills x 10

LBAC – Forwards and Backwards X 10

Run a short loop.
THA-THANG:
At the four corners of the grindstone, a cone was placed to indicate four stations.

  • Station 1 – 10 blockees.
  • Station 2 – 10 CMU Big Boys.
  • Station 3 – 10 Curls.
  • Station 4 – 10 Imperial Squat walkers (4ct).
  • After a station was completed, to get to the next one, the pax would run the short loop from the warm up, then overhead carry their CMU to the next spot.
  • After completion of the round, we added 10 reps to each exercise and continued. Rinse and repeat.

MARY:
LBC for time.
COUNT-OFF & NAME-O-RAMA
5 HIMs.
CIRCLE OF TRUST/BOM:
Hebrews 12:5-7 – “And have you forgotten the exhortation that addresses you as sons? ‘My son, do not regard lightly the discipline of the Lord, nor be weary when reproved by him. For the Lord disciplines the one he loves, and chastises every son whom he receives.’ It is for discipline that you have to endure. God is treating you as sons.” I told the guys that this verse has been on my mind lightly because discipline is difficult. God wants to shape us through physical, spiritual, and mental fitness, but that requires a dedication on our part and a willingness to endure pain. It reminded me of a poem I read recently that I shared with the pax about God’s anvil.  It says:

“When God wants to drill a man
And thrill a man
And skill a man
When God wants to mold a man
To play the noblest part

When He yearns with all His heart
To create so great and bold a man
That all the world shall be amazed,
Watch His methods, watch His ways!
How He ruthlessly perfects
Whom He royally elects!

How He hammers him and hurts him
And with mighty blows converts him
Into shapes and forms of clay
Which only God can understand!

How He bends but never breaks
When his good He undertakes
How He uses whom He chooses
And with mighty power infuses him
With every act induces him
To try His splendor out!
God knows what He’s about.”

All of us can understand that God shapes us through difficulty, the problem is there are so many things that want to pull us off of God’s anvil.  At times, it’s a war within ourselves.  So stay on the anvil men, and when you are tempted to crawl off, jump back on it, because that is where God does His best work.

MOLESKIN:
Prayed for Walt since he is traveling from the death of his grandfather.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.