F3 Knoxville

Tag: Brick

Trials and Wall Sits – One and the Same

THE SCENE: Extra gloomy – 40 degrees with dense fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Tempo Squats IC x 10
  • Cherry Pickers IC x 10
  • Baby Arm Circles IC (forward & reverse) x 13
  • Merkins IC x 10

THA-THANG:

Mosey to the pavalon for a little bench work. Grab a battle buddy – one partner does wall sits while the other does the following 2 exercises on the bench:

  • Bench Rows (12 reps)
  • Tricep Dips (12 reps)

When the partner on the bench finishes his reps of both exercises, switch (partner 1 does the bench exercises and partner 2 does wall sits). Total of 5 sets each. After that, same thing but switch up the exercises on the bench:

  • Derkins (10 reps)
  • Box Jumps (10 reps)

Total of 5 sets each. Once completed, one more round with Bulgarian Squats – 10 reps each leg and 5 sets total again.

Mosey over to the parking lot next to the playground for a set of 11’s – Merkins at one end and Jump Squats at the other end.

MARY:

Just enough time for 20 Flutter Kicks IC, 12 Supermans IC, a little plank work, and Cap’n Crunch finishing it off with some ATM’s

COUNT-OFF & NAME-O-RAMA
22 strong – no FNG’s

CIRCLE OF TRUST/BOM:

James 1: 2 – 4 “Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.”

Jumpin’ Jack Flash Route 66 and Suicides

THE SCENE: 7 am, 42 degrees, humid, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, cherry pickers, baby arm circles forward and backward, tricep stretches, .
THA-THANG:
Route 66 – 4 rounds

  1.  Plank jacks (4 ct)
  2. Smurf jacks (4 ct)
  3. Crab jacks (4 ct)
  4. Star jacks (single ct)

Bernie Sanders uphill between rounds 2 and 3

Mosie to dock area

  • 20 decline merkins
  • 20 Hello Dollies (4 ct)
  • 20 Superman swims

Mosie to small hill – crawl bear up hill

Mosie to soccer fields for 3 rounds of suicides:

  1. Apache – run to quarter field, backpedal to baseline, run to mid field, backpedal to baseline, run to 3/4 field, backpedal, run full length, backpedal full length.
  2. Bear crawl to quarter field, lunge to mid field, broad jump to 3/4 field, bear crawl to baseline, run back
  3. Regular running suicide, quarter, mid, 3/4, opposite baseline and back.

Mosie to baseball diamond – 10 pull-ups in dugouts, 1 trip around the bases.

Mosie to pavillion – 20 pull me ups on picnic benches

Mosie to playground – 20 American hammers (4 ct) 20 flutter kicks (4 ct)

Mosie up hill to AO.

MARY:
See 2 rounds on playground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With the hearings for Judge Cavinaugh, it had me thinking about my past.  We have an accuser against us every day, bringing up our past, trying to bring us down.  But we also have an advocate.  Jesus stands with us, and says Yes, he does have this in his past, but I paid his debt, and now he is free to be the man, husband, father, leader, etc. that I created him to be.  So walk with that in mind this week that despite our past, Jesus has made a way for us to be HIMs.

ANNOUNCEMENTS:
F3 3 yr anniversary, F3 Cleveland launch.

Wading through the Fog

THE SCENE: Foggy but otherwise pretty pleasant weather at the Asylum this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 mountain climbers, 15 plank jacks, 15 SSH, 15 imperial walker, 10 burpees, 10 count windmill, and 15 Moroccan night club
THA-THANG:

Mosey to Greenway path south of launch

At first light, do 10 squats. Bear crawl to next light and do 10 merkins. Run past one light to the next light, repeat exercises until the path intersection. Turn and repeat with lunge walk and diamond merkins.

Mosey to cardiac hill. 10, 8-count body builders and then a strong effort up to the top.

Mosey to farthest corner of parking lot south of the launch for 2ish rounds. 10 Carolina Dry Docks (demonstration on proper form given) at parking lot, 10 box jumps/step ups at playground, 10 supine pull-ups at benches, and 10 squats at launch.

Recover to launch for a little Mary to finish up.

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Be patient and a good example for your kids (and any younger than you for that matter).  I know I struggle on a regular basis with keeping my cool when trying to get the kids to listen and do as they are told.  I wanted to simply remind everyone this morning how much children model our behavior.  They will very likely lash out if that is what we do every time we get a little impatient and frustrated.  Take a step back, breath, and collect your thoughts before you respond.
MOLESKIN:
I really appreciate the opportunity to lead the PAX this morning for my first F3 Knoxville Q.  Thanks for sticking with me through the workout.  I look forward to my next Q.
ANNOUNCEMENTS:
Prayers requested for Dogbite.

45 Minutes by the Rock Pile

THE SCENE: Humid, Gloomy, Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Nordic Tracks, Side Straddle Hops

THA-THANG:
2 line mosey to the rock pile where we completed a Tabata style work out, 45 seconds of work, 15 seconds of rest. 4 rounds of each exercise

  • Plyo Wide Squats with a Rock
  • Mericans with a Frog
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
  • 4 lunges forward with the rock above the head, 4 reverse lunges with an overhead press
  • Plank alternating one leg pull in, crossover, extend out
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats
  • Burpees
  • Dips
    • 3 rounds of 8 pulse squats, 4 regular squats, 2 jump squats

Indian Run back to the AO

MARY:
No time for mary

CIRCLE OF TRUST/BOM:
Growing in Christ and becoming a Man after God’s on heard begins in everyday small decisions of obedience and discipline.

Enjoy Yourself – It’s later than you think

THE SCENE: Cool, Calm, 16C.  Very nice.
F3 WELCOME & DISCLAIMER
“I am not a professional”.
WARM-O-RAMA:

  • 20 SSH – IC
  • 20 Rockette – IC
  • 10 Cherry Picker – IC
  • 17 Squats – IC
  • Bear Crawl L+R
  • 10+10 Super Baby Arm Circles – IC

Mosey to bottom of new parking lot.

THA-THANG:
Starting at the new restrooms, Route 66 up the hill (add a rep at each light pole till you get to 11).  At 11 mosey to top of hill, then back, past AO to start next lap.  Aim for 6 laps.  The exercises for each lap are

  • Merkin
  • Big Boys
  • Squat
  • CDD
  • Iron Mike (Each Leg)
  • Flutter

Mosey to AO.

MARY:
10 Sliders 4ct IC, 10 side-to-side Sliders IC waiting for 6 to return from the course.

Sign off with some Boat-Canoe, with a few Capsize incidents thrown in.

COUNT-OFF & NAME-O-RAMA
23 PAX faced up to the 666 challenge and came out stronger.

CIRCLE OF TRUST/BOM:
Abacus gave a Q at the Equalizer a few weeks ago talking about work life balance and family and it really spoke to me.  It made me think of a song:

Enjoy yourself it’s later than you think
Enjoy yourself while you’re still in the pink
The years go by quicker than a wink
Enjoy yourself
Enjoy yourself it’s later than you think

In my 20’s when I heard this song, I thought it meant have a great time – got out to clubs, restaurants, gigs – enjoy yourself externally.  Now I think it also means enjoy your body – internalize it.  Someone once said “Your body is the greatest tool you’ll ever own”, I’m starting to understand that.  In the 6 months I’ve been coming to F3 I’ve found it’s a great way both to enjoy myself but also support enjoyment at other times.  I can play harder with my kids – go on longer hikes & bike rides and do more of that boy stuff with them than I could before.

My wish for you all is that you take the words of the song to heart and Enjoy Yourselves.  Use F3 because running around with sweaty men is enjoyable and also because in making the commitment to being fit/healthy you’ll be able to get the most out of your body and get the most out of all of your life.

It’s later than you think.

MOLESKIN:
I think everyone completed the squat lap today, so fill in your 100 squats on the Monthly challenge.

ANNOUNCEMENTS:
TTTP is tomorrow.  See the GroupMe for deets.