F3 Knoxville

Tag: Bunny

F3 Decks have arrived

THE SCENE: 48 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 25
Baby Arm circles forward and back x 10
Cherry Pickers x 8
THA-THANG:
Deck O Death
Face cards x 10
Ace’s x 15
Jokers – Run Everest or run stop-sign to stop-sign with rock
♠️Rock Squat
♣️Rock Flutter kick
♥️8 count man maker
♦️Squat Press
COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Proverbs 24
1 Judge impartially
To show partiality in judging is not good’ (v.23b). For those who judge justly, ‘rich blessing will come upon them’ (v.25).
2 Speak honestly
An honest answer is like a kiss on the lips’ (v.26). Sometimes it is hard to speak the truth in love, but we need to be honest with one another. The best answer you can give to any question asked is an honest one!
3 Stay loyal
Don’t talk about your neighbours behind their backs – no slander or gossip, please’ (v.28, MSG). Anyone can stay true to your face but it is the people who stay true behind your back that really count.
4 Show restraint
The temptation to pay back those who have done us harm is very great. However, the writer of Proverbs warns against taking revenge: ‘Do not say, “I’ll do to them as they have done to me; I’ll pay them back for what they did”’ (v.29).
5 Work hard
The book of Proverbs often warns against laziness. ‘A little sleep, a little slumber, a little folding of the hands to rest – and poverty will come on you like a bandit and scarcity like an armed man’ (vv.33–34).
ANNOUNCEMENTS:
Fall festival
F3 Olympics

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Selection Quality

Dammit this text editor is the worst.

We ran to the movie theater stopping 10 times for 10 hand-release merkins and 10 ruck on feet selection quality sit-ups. We then rucked up to Trader Joe’s for cookie butter. Since they were closed we did 10 hand release merkins and 10 selection quality sit-ups. When we got back to the trucks we found we had time for one more round of PT.

BIZ NAS time

THE SCENE: Asylum, moist and delicious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, cherry Pickersx5, donkey kicks x5

THA-THANG:
Mosey to the paver parking lot.

8 stations, start with reps of 15 each exercise. After each lap remove one rep. Audible: substrat 2 reps. Go till Tank says stop

  • Low Squat Jumps
  • Merkins
  • Lunges
  • Inch worms
  • Rocketttes
  • Shoulder Tap merkins
  • Side lunges with a hop
  • dry docks

mosey to da playground…ya know

box jump burpees for 1min, 10 sec rest, incline merkins 1 min, 10 sec rest, dips 1 min. Repeat

mosey to AO

MARY:
Flutter kicks x25 and slutter kicks x15

COUNT-OFF & NAME-O-RAMA
24 In attendance
CIRCLE OF TRUST/BOM:
White lies, although we think that they are not harmful, they dissolve trust with others including our coworkers, friends and spouses. Challenging the PAX to cut out the white lies and be honest in all that we do.
MOLESKIN:
Apparently I didn’t get the message about it being a casual dress code today. 🙁
ANNOUNCEMENTS:
Prayers for cheatsheet and his daughter, and friends struggling with chemical dependency.

Practicing Mental Toughness

THE SCENE:
Low 20s C.  We were tough enough to handle the humidity.
F3 WELCOME & DISCLAIMER
Mosey to the flag & Good Mornings
WARM-O-RAMA:

  • 20 SSH
  • 20 Rockettes
  • 20 Squats
  • 20 Plank Jacks
  • 10 + 10 Super Baby Arm Circles
  • 5 Cherry Pickers

3/4 lap with some High Knees, Butt Kickers, Skips ending at the playground

THA-THANG:

30:4:30’s (5 here, 25 there; then back for 10, 20; etc…  For a total of 30 each time.)

  • Exercise 1 – Swtichfoot/Toe Tap 4ct @ playground kerb.
  • Bernie up the slope to the lil path.
  • Bear crawl to splash pad
  • Exercise 2 – Flutters 4-ct @Splash pad
  • Mosey out the back of the pad, round and back down.
  • Hold plank for the 6.

Mosey back to flag.  Rainbow gave us a 10 count while we paired up.

  • 10 Hand Release Merkins – high 5 buddy
  • 20 Big Boys – high 5 buddy
  • 30 Dolly Partners – Hello Dolly tapping feet with Buddy
  • 20 Squats
  • 10 Dips
  • 1 lap (sprint up the hill to flag for extra credit)
  • Rinse and Repeat.

We managed four laps before we decided to hit Mary a little early.
MARY:

  • 20 Freddie Mercury
  • 20 LBC Chasers
  • 20 Superman
  • Bunny lead us in some Captain Thor’s up to 6
  • 10 BBQ squats (Low and Slow)
  • 20 Plank Jacks
  • 40 SSH to take us to the hour

COUNT-OFF & NAME-O-RAMA
Seven strong today.
CIRCLE OF TRUST/BOM:
I saw a video on Social Media featuring Nick Saban talking about Mental Toughness.  He defined Mental Toughness as “What does it take to break you?”  Are you frustrated, what does it take to make you give in? Is it too hot.  Do you have a little knock?  Does that break you?  Does it make you lose focus?

The video made me think about other areas of my life.  What is it that the kids can do to break you?  (“Just get in the CAR!”)  What does it take to make you give in on being a Dad for a minute/hour/rest of the day?  Make you check out mentally? What makes you frustrated at work, makes you lose focus and take it out on someone else?

I don’t have any quick fixes – no medicine that can give you more Mental Toughness.  It’s all about self-discipline.  That thing that makes you come out early and do first F.  I think that F3 can help you to exercise your mental toughness muscle so that when the time comes you have the discipline to do what you need to do, when you’re supposed to do it, the way it’s supposed to get done.

MOLESKIN:

ANNOUNCEMENTS:

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.