F3 Knoxville

Tag: Back Up

Fun on Crumpet

THE SCENE: 50s. Heat wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squats 4-count x 15 IC
Merkins 4-count x 10 IC
Burpees x 5
THA-THANG:
Carry CMUs to Crumpet
Burpee Broad Jump
30 Curls
Bear Crawl
30 Tricep Extensions
Inch Worm Merkin
30 Bent Rows
Crawl Bear
30 Upright Rows
Lt Dan
30 Goblet Squats
Repeat
MARY:
Captain Thor w/ CMU 8:32
LBCs 1 minute
COUNT-OFF & NAME-O-RAMA
12 brave souls.
CIRCLE OF TRUST/BOM:
“A runner is a miser, spending the pennies of his energy with great stinginess, constantly wanting to know how much he has spent and how much longer he will be expected to pay. He wants to be broke at precisely the moment he no longer needs his coin.”

“What’s crucial is the need to override what your instincts are telling you to do (slow down, back off, give up), and the sense of elapsed time. Taking a punch without flinching requires self-control, but endurance implies something more sustained: holding your finger in the flame long enough to feel the heat; filling the unforgiving minute with sixty seconds’ worth of distance run.”

“In a wide variety of human activity, achievement is not possible without discomfort.”
– Alex Hutchinson Endure
MOLESKIN:
ANNOUNCEMENTS:

Who Does Tobias Work For?

THE SCENE: Sub 20, I dunno. Cold.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 4-count x 25 IC
Jog across parking lot
High knees back
Jog across parking lot
Butt kicks back
Jog across parking lot
Side shuffle half each way back
Arm circles fwd/back 4-count x 15 each way IC
Michael Phelps
THA-THANG:
Tabata – 30 seconds on, 10 seconds rest
Curls
Line up for sprints
Curls, Jump Squats
Line up for sprints
Curls, Jump Squats, Merkins
Line up for sprints
Curls, Jump Squats, Merkins, BBS
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers
Line up for sprints
Curls, Jump Squats, Merkins, BBS, Burpees, Dips, Mt. Climbers, Bent Rows
Line up for sprints
MARY:
Tempo Peter Parkers 4-count x 15 IC
LBCs
COUNT-OFF & NAME-O-RAMA
10 Men.
CIRCLE OF TRUST/BOM:
“There is so much pain and suffering involved in physical challenges that it’s the best training to take command of your inner dialogue and this new-found mental strength and confidence you gain by continuing to push yourself physically will carry over to other aspects of your life. You will realize if you are underperforming in your physical challenges there is a good chance you are underperfoming at school and work too. The bottom line is that life is one big mind game. The only person you are playing against is yourself.” – David Goggins Can’t Hurt Me
MOLESKIN:
Surprisingly the dips were the worst part.
ANNOUNCEMENTS:
Bomb Shelter CSAUP Feb 9. That’s next Saturday. Make the HC and show up!

Drifter’s Rigged Carnival Games

THE SCENE: Welcome one and all to Drifters Carnival! We’ll have a parade in the brisk morning air. Then we’ll play some carnival games!

F3 WELCOME & DISCLAIMER

WARM-O-RAMA: (i.e. the parade)
Run around the park following the ring leader (i.e. Drifter)
we’ll do some side shuffles, high knees, lunges, bear crawls, etc. 

THA-THANG:
Game 1: CMU Ping Pong Toss
Before throwing, do an exercise on the list. If you miss, repeat the exercise. If you make it, pick an exercise to scratch off the list. Remove the CMUs as you make it in. Each removed CMU increases the reps of each exercise (10,20,30…90).

Exercises:

  • Good Morning
  • Single Leg Tow Touch
  • Dips
  • Squats
  • Lunges
  • Mtn Climbers 4ct
  • Wide Merkins
  • Shoulder Taps
  • and one other one

Game 2: Deck of Cards
Diamonds: Star Jacks
Hearts: X-Wings
Spades: Monkey Humpers
Clubs: Burpees
Jokers: Crab Walk, 5 Pull-ups, 10 Box Jumps, Bear Crawl, Flutter Kick for the 6 to get back
use value of card and 10 reps for face cards

MARY:
Used a Joker and did flutter kicks till 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:
Stories from John O’Leary (probably missed a few details)

Victim Questions
Why Me? Who Cares? What More Can I Do?

Growth Mentality Questions
Why My: what are the things I am grateful for or lucky to have?
Who Cares: I will thrive today because_______
What More Can I Do: Write out a situation that is troubling you, ask the question, then do the thing you can do to help that situation.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
CSAUP coming up in the beginning of Feb!

Tour De Springbrook

THE SCENE:

Fabulous January morning in the mid 30s with rain, wind and then a little snow to cap the fun off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 10

Arm Circles Front/Back X 10 each

Cherry Pickers X 5

Mosey around lower half of Springbrook Park

THA-THANG:

At the upper half of Springbrook and starting at the 1st light pole

Complete 10 Burpees

Sprint to the 3rd light pole

Complete 20 Air Squats

Sprint to the 5th light pole

Complete 20 Merkins

Sprint to the 7th light pole

Complete 20 BBS.

REPEAT this rotation at every other light pole until we reach Mt. Crumpet.

At Crumpet

20 Merkins

Sprint up to the tree and jog back

20 BBS

Burnee up to the tree jog back

Repeat until Q says stop.

Mosey Back to AO.

MARY:

Box Cutters X 15

LBCs Cash out

COUNT-OFF & NAME-O-RAMA
15 Strong one FNG who was dubbed Saki
CIRCLE OF TRUST/BOM:
Today’s word was all about the gloom this time of year and what amazing men come out for F3 experience.

The Rules for Being Amazing

By Robin Sharma

Risk more than is required. Learn more than is normal. Breath. Excel. Love. Lead. Speak your truth. Live your values. Laugh. Cry. Innovate. Simplify. Adore mastery. Release mediocrity. Aim for genius. Stay humble. Be kinder than expected. Deliver more than is needed. Exude passion. Shatter your limits. Transcend your fears. Inspire others by your bigness. Dream big but start small. Act now. Don’t Stop. Change the world.

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

The Beatdown That Keeps on Giving

THE SCENE: Mid 40’s.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Carolina Dry Docks (IC x 10)
Burnie Sanders Back (100ft)
Inchworms (50ft)
SSH (IC x 20)
Broad Jumps (50ft)
T-Merkins (OYO x 10)
Burnie Sanders Back (100ft)
High Kick Forward and Back (100ft)
Rockette Line in lieu of Woodshack (IC x 10)
Burnie Sanders Back (100ft)

THA-THANG:
Starting with 3 balls to the wall you have completed round 1. Add the next movement for round 2 – 3 balls to the wall, 5 pull-ups, run back to beginning. Round 3 begins with balls to the wall, pull-ups, adding merkins, then run back to start….
Round 10:
3 Balls to the Wall
5 Pull-ups
10 Merkins
15 V-Ups
20 Iron Mikes
25 Dips
30 Shoulder Taps
40 Rotating BBS
50 CMU Overhead Press
CMU Farmer Carry Back to Start

MARY:
LBC (oyo x20)
Ankle Touches (oyo x25)
Hello Dolly (4ct x20)
Slutter Kick (4ct x15)
Mountain Climbers (4ct x20)
Bycycle (4ct x10)

COUNT-OFF & NAME-O-RAMA
9 Pax out for TOUGH beatdown!
CIRCLE OF TRUST/BOM:
Finding myself struggling daily to find and hang on to the intensity and motivation to stay fit; I find myself searching and looking for motivational quotes, stories, and videos.  In my most recent search I found a list of 10 reasons to stay fit:
1. Get confident in your own abilities
2. Extend life expectancy
3. raise quality of life
4. Look and feel better
5. Be in a better mood
6. Have a stress-free life
7. Be more energetic
8. Become more productive
9. Discover who you are
10. Become Harder to kill
Though this list may not be the most motivating list to get fit or re-find the motivation it did sit on my mind heavily from another perspective. I couldn’t help but to reflect on God while reading this list, and finding that the list is almost a perfect reason to be a Christ follower. I found a way to incorporate following God into each of these 10 items and how this list served me more as a reason to follow Him!

MOLESKIN:
There’s rumor of a CSAUP headed this way….
ANNOUNCEMENTS: