F3 Knoxville

Tag: Borg

The Bronson 02/23/2021

THE SCENE: mid-30s cold but great day to get out
F3 WELCOME & DISCLAIMER administered with covid warning as well
WARM-O-RAMA:

    •    Side straddle hops (IC) 4ct
    •    Imperial squakers (IC) 4ct
    •    Tennessee rocking chair
    •    Cherry pickers
    •    Stretch on your own 30 seconds

THA-THANG:

Two lines to the peace bell.
  • At the peace bell we did 7s with derkins and dips

mosey to K25 hill.

Modified Charles Bronson: place 5 cones.  perform exercise below at cone 1, run to cone 2 and do a hill sprint, run to cone 3 and do a hill sprint, bear crawl from cone 4 to 5. mosey back to cone and perform next exercise – rinse and repeat.
  • 50 SSH
  • 50 Merkins
  • 50 Burpees
  • 50 LBC’s, rinse/repeat.
  • 50 American Hammers
  • 50 squats

MARY:
Only 2 minutes for this, we did dealers choice

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Momento Mori, a note from Stoic philosophy to remember that will die. how does that change the way you want to shape you day…

MOLESKIN:
none
ANNOUNCEMENTS:
none

Stone Cold Bunch Of Weirdos

THE SCENE: Crisp 32 degrees, but it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
10 Windmills in cadence
5 burpees on your own
Side straddle hop in cadence

THA-THANG:
Insert information about the workout.

  • Mosey around big lot leader falling off for burpees x2
  • Line up on curb for Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb. 1 min each side.
  • Flutter kicks in cadence
  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • Flutter kicks in cadence
  • Mosey to the coupon pile
  • MUCHO CHESTO!! Merkins: Diamond, Regular, Wide, and Staggered 10x each
  • Partner up:
    Curls to 100 while partner runs stairs and does 5 pull ups
    Thrusters to 100 while partner runs stairs and does 5 pull ups
  • Freddy Mercury in cadence
  • Mosey back to the flag w/ a Jail Break

MARY:
Hello Dollies and Mountain Climbers

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:
Monday 34 degrees I was out here with you

Tuesday it was cold, but I did yoga in the comfort of my house, but I’m sure some of you were out.

Wednesday 19 degrees I did JUCO RUSH

Thursday 36 degrees and pouring rain I did SHAMROCK RUNNING

Today 30 degrees and here we are!

I mean I crawl out of my warm bed with my wife in it, and probably a kid sometimes two, to come workout with you guys. It’s insane! But then I get here and I’m positive you all have a similar story. You’re here on your own volition, right… It impresses me, it ignites me!

You guys are a stone cold pack of weirdos. And I love it!

I also really appreciate the thoughtfulness of those leading these workouts! You make it fun! You make it challenging, And then send me away with a different kind of challenge. This is the challenge that is the most meaningful to me. Iron sharpens iron!

Thank you for putting in the work and continuing to challenge me!

If you haven’t done so, I encourage you to sign up for a Q. We’re happy to help out!

https://www.bible.com/59/isa.55.11.esv

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

PAUSE

THE SCENE: 48 and wet
F3 WELCOME & DISCLAIMER: Yep – all the stuff.
WARM-O-RAMA:
• SSH – IC X7
• Squats – IC x5
• Imperial Squawkers – IC x5
• Mountain Climbers – IC X5
• Tempo Merkins – IC X5
• Overhead Clap – IC X5
• LBAC (fwd/back) – IC X5 (bigger)
• Moroccan Nightclub – IC X5
• Hi Knees/burpees x3
• Projectivators x5
• SPRINTS – Parkside to Library and back
• Mosey to Parallel Bars – 5 dips/5 lunges each leg
• Mosey to Pool Wall – 5 wall-ups/5 squats
• Mosey to RC

THA-THANG:

1 CMU mosey to Tinseltown Side Stairs
• 10 single-arm rows each side – CMU stairs
• 10 lunges each leg – CMU stairs
• 10 good mornings + 10 BBS – CMU stairs
• 10 uneven merks each side – CMU stairs
• 10 kettle swings + 10 calf raises – CMU stairs
ROUND 2:
• 10 narrow merk + 10 plio-merk – CMU stairs
• 10 thrusters + 10 squats – CMU stairs
• 10 curls + 10 OHP – CMU stairs
• 10 V-up + 10 flutterkicks (4-ct) – CMU stairs
• 10 tri-ext + 10 overhead side-side (2-ct) – CMU stairs
• 6:05 – return CMU/Pool Wall (5 wallups/squats) to Parallel (5 dips/lunges)/JAIL BREAK TO SHOVEL FLAG

MARY:

COUNT-OFF & NAME-O-RAMA
6 MEN: Erector, Borg, Biohack, Mathlete, Rocket, and Snaggletooth

CIRCLE OF TRUST/BOM:
“Be still [again] and know that I am God.” Psalm 46:10

Still learning the lesson from 2020 – “Be Still” – A resource that I have been using may be a helpful tool to each of us in this time is the Pause App. It’s a simple 1 minute meditation. There are options for a 3-minute, 5-minute, and 10-minute meditation that you can do anytime during the day to come back to God in the midst of the rat-race that is often our workday.

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

Playing with the Kids

THE SCENE: A crisp 25 and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High knees
  • Projectivators
  • Moroccan nightclubs
  • Little baby arm circles
  • Tempo squats
  • Imperial squawkers
  • Tempo merkins
  • Newton’s cradle

THA-THANG:

Baby steps

  • 6 thrusters and a blockee x3
  • Buzz around the parking lot – mosey with block extended in front
  • 6 Airplane! And a blockee x3
    • Airplane = on 6, crunch up with block then extend arms and legs
  • Buzz around the parking lot
  • 6 curl-presses and a blockee x3
  • Put her to bed with some kettle bell swings

Playing in the yard

  • Farmer carry 2 cmus to the field and line up at first tree
  • Transit from tree to tree with one cmu, then do 5 merkins and go back and get the other cmu
    • Murder bunny – sprint
    • 10-15 dive bombers
    • Gorilla walk – bear crawl
    • Al Gore with both blocks til the 6 is up
    • If there’s time, floor is hot lava – stand on cmu, grab the other and move it forward and step on
  • Farmer carry 2 cmus to peace bell

Top Speed

  • 40 seconds – AMRAP – 20 seconds off
    • Curls
    • Heavy Hammers
    • Right row
    • Left row
    • Heavy Flutter Kicks
    • Double stack squats
    • Heavy LBCs

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
Welcome to FNG – Borg!
CIRCLE OF TRUST/BOM:

Psalm 71:23,
“My lips will shout for joy when I sing praise to you— I whom you have delivered.”

Habakkuk 3:17-19,
“Though the fig tree does not bud and there are no grapes on the vines, though the olive crop fails and the fields produce no food, though there are no sheep in the pen and no cattle in the stalls, yet I will rejoice in the LORD, I will be joyful in God my Savior. The Sovereign LORD is my strength; he makes my feet like the feet of a deer, he enables me to tread on the heights.”

True joy is free from all but one circumstance, God’s saving grace. Play happens when joy bubbles over into action. Thus playfulness has less to do with what you are doing and everything to do with the spirit in which you do it. It can be hard to keep outside forces from pushing in and stifling joy, especially some days. But if we can see beyond the moment, focus on the wider view, then we can gain an unconquerable spirit. We could all stand to play a bit more.

MOLESKIN:
“Critics who treat ‘adult’ as a term of approval, instead of as a merely descriptive term, cannot be adult themselves. To be concerned about being grown up, to admire the grown up because it is grown up, to blush at the suspicion of being childish; these things are the marks of childhood and adolescence. And in childhood and adolescence they are, in moderation, healthy symptoms. Young things ought to want to grow. But to carry on into middle life or even into early manhood this concern about being adult is a mark of really arrested development. When I was ten, I read fairy tales in secret and would have been ashamed if I had been found doing so. Now that I am fifty I read them openly. When I became a man I put away childish things, including the fear of childishness and the desire to be very grown up.”
ANNOUNCEMENTS: