F3 Knoxville

Tag: Bumblebee

Ancient Path, September 25

THE SCENE: Cloudy and began to rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hops x 20
  2. Tempo squat x 10 (3 count down)
  3. Tempo push up
  4. Tempo Good mornings

THA-THANG:

Tha-Thang #1

Mosey to the wooden bridge

  • Stride (75%) to next bridge
  • 1st bridge: 20 Dry Docks (hold plank)
  • Stride to next bridge (all run together)
  • 2nd bridge: 30 diamond Merkins (hold squat)
  • Stride to the road
  • 3rd bridge: 40 lunges (20 each leg) (fire hydrant)
  • Stride to fountain
  • Fountain: 50 squats (Big boys)

Indian Run back to the grinder

Tha-Thang #2

Kraken reps of 20:

  1. Pullups
  2. Goblet Squat
  3. Diamond Merkin/Plyo pushup
  4. Sumo DL high pull
  5. Mr. Spectacular
  6. Swings
  7. Dips
  8. Good mornings

MARY:

  • V ups x 15 
  • American Hammers x 20

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:
Several years ago I started to pray, very innocently and ignorantly, that God would remove anything that comes between he and I. I prayed that he would take this decade of my life and tear me down to the foundation if he needed to.  He has since and is still dismantling me and humbling me and teaching me and at times it is down right painful. Asking him to show me my agreements (lies that come out of my hurts and woundings) is one way he is teaching me. Another is through images that he gives us in scripture.  I like to hunt and be in the woods so this image I have been given lately that I can’t get out of mind takes place perhaps in the wilderness. Iit comes from Jeremiah 6:16 “Stand by the roads, and look, and ask for the ancient paths, where the good way is and walk in it”. In my mind I am looking around and I am so busy that I can’t see what is right in front of me, what has been there the whole time.  I can’t see this slightly hidden but well beaten path unless I slow down and take my time, unless I engage, unless I remove the unnecessary things from my life. I am reminded that there are no short cuts. I have to push back the agreement that I make that says, “You are 35 and what do you have to show for it. Work harder, worry more, prove yourself” and believe that this time in my life is a time to take the low seat at the table. To purposefully choose what sometimes looks backwards to the world because I am not fighting for the top spot at the table. I am in search of the narrow gate Matthew 7:13 “Enter by the narrow gate. For the the gate is wide and the way is easy that leads to destruction, and those who enter by it are many.  For the gate is narrow and the way is hard that leads to life, and those who find it are few”. I want to find and take the ancient path to the narrow gate. I want to be led to life. There is a way that has been made for me. I am pleased and honored to be on this path with you.

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

All Beef Patty

Scene: Crisp morning air
Welcome and disclaimer
Warm o rama:

• 10 Derkins
• 10 OH Press
• 10 Leg Lifts
• 10 Goblet Squats
The thang:
Mosey over to Crumpet.
Quarter pounder w/ cheese (CMU) at Mt Crumpet
Run 25 yds, derkins, bears and blocks back
Run 50 yds, OH press, bears and blocks back
Run 75 yds, leg lifts, bears and blocks back
Run 100 yds, goblet squats, bears and blocks back
Make it a double quarter pounder with cheese with reverse ingredients.
100 derkins, 75, OH press, 50 leg lifts, 25 goblet squats

PAX

8 men including Terminator whom I couldn’t tag.

BOM:
Nothing really to say but Bumblebee said his wife is feeling good and that she even went to FIA Friday.
Moleskin:
What a wicked workout. It was rough. I’ll break a variation of it out again soon.

Agility and What Not

THE SCENE: 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Phelps/Little this&that
  • Cherry Pickers x10 IC
  • Various Leg stretches
  • TN Rocking Chair x10 IC
  • 50% Mosey across lot
  • 100% Sprint across lot

THA-THANG:

  • One side of grinder – 5 Burpees, 10 BBS, 20 Dancing Bears
  • Run through chalk ladder
  • Sprint to first cone, karaoke, over to next, sprint up to next cone, karaoke back across
  • High knees up to first light pole
  • Sprint it out to the end
  • At other side of grinder – 5 pullups, 10 Merkins, 20 Step ups

 

  • 4 corners – start with 4 reps and increase by 2 each time around
  • Ranger merkins, Box cutters, Dry docks, Bobby Hurley

MARY:

  • Guantanamo
  • Captain Thor (up to 5)

COUNT-OFF & NAME-O-RAMA
24 came out to get better! 2 FNG’s – Overnight and Gecko. Welcome!
CIRCLE OF TRUST/BOM:
Lately I’ve been trying to focus on my mental strength. There’s a difference between your body giving up and your mind giving up. Push yourself, learn the difference. This applies to not only our exercising, but to our daily lives. Its much easier to give up than it is to focus and push through a difficult situation. Work on your mental strength, push yourself.

“When someone tells me no, it doesn’t mean I can’t do it, it simply means I can’t do it with them.”

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.”

“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”

“Attitude is 100% under your control.”

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up in November

9s and 11s

THE SCENE: Most excellent 67 n clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

plank x10 ic

squats x10 ic

mr spectacular x3 oyo

Superman opposite appendage raises x10 ic
THA-THANG:
In honor of 9/11 we did 9s and 11s!

  • 9s , one side of the grinder burpees, run to the other and do Superman appendages, just like 11s but 9s. 8 burps , 1 SP… 7 burps -2 sP…. you get it …
  • 11s,
  • 10 cones to suicide and 1 mr spectacular, 9 suicides , 2 mr spectacular until you end up with 1 cone suicide and 10 mr spectacular….
  • since we are Americans, we added 20 AMERICAN HAMMERS , each time we finished a full suicide

MARY:
LBCx20 ic

lazy boys for 1 minute
COUNT-OFF & NAME-O-RAMA
18 hims including Tank in a business suit !
CIRCLE OF TRUST/BOM:

You haven’t tested your limits unless your try something you can’t do. Go out and try it, whatever it may be.

The best day is today 

Because yesterday is gone and tomorrow is not guaranteed

Above were quoted by LAZ , the guy that puts on the Barkley marathon
MOLESKIN:
Yep, I got a little emotional this morning when reading the quoted above, why? Well, just thinking about living life to its fullest and taking advantage of the present. Several men deal with some pretty heavy stuff right now , Bumblebee being one of those men . Though I don’t know him , really at all, I still think about him and his family as well as other men and their families. I pray and wish the best for ALL and hope we can all live it up, have no regrets, and reject passivity !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Run forest run

THE SCENE: 70 n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 5 ic
THA-THANG:
Indian run for just over 3 miles

  • A few stops along the way for
  • Merkins x 10 ic
  • Lbc x 10 ic
  • Bear crawl weave at the turf field
  • Each pax took turns leading the Indian run to set their own pace

MARY:
Lazy boy

hello Dolly’s

boxcutters

lbc
COUNT-OFF & NAME-O-RAMA
12 Indians
CIRCLE OF TRUST/BOM:
Forest gump quote “love is like a fart . If you force it , it’s probably crap “
MOLESKIN:
Sub out love for life in that quote or anything you do in life fjr that matter. If you force it, it may just turn to crap. There is a difference in working hard vs forcing it. If you work hard and just go with the flow of working hard, good things will happen
ANNOUNCEMENTS: