F3 Knoxville

Tag: Butterfingers

Hump Day

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Toe Touch Sweeps 9, Windmill x 9, , Squats 15, Side Straddle Hop x 15,
THA-THANG:
CMU Circuit

  • Line 1 – 15 Swings
  • Line 2 – 15 Bent Over Rows
  • Line 3 – 15 Goblet Squats
  • Line 4 – 15 Overhead Press
  • CMU Lunge Back to Start

MARY:
Run 2 Laps Around the Basketball Court, Finish w/ Dancing Bear, WW2
COUNT-OFF & NAME-O-RAMA

Butterfingers, Hotsquat, Smuggler, Walt, & Veep
CIRCLE OF TRUST/BOM:

Mathew 7-7:8

7 Ask, and it shall be given you; seek, and ye. shall find; knock, and it shall be opened unto you: 8 For every one that asketh receiveth; and he that seeketh. findeth; and to him that knocketh it shall be opened.

First ask yourself what you really want in life, or what am I doing right now that is really screwing things up.  I think if you ask that question seriously the answer is easy.  So, take that a step further and imagine your life, manifested in the best way possible.  Imagine the life you want for someone that you care for.  What does that look like?  If you’re like me these answers are probably not the ones want, but at the least they are what you need.  How do you get to thing you seeketh?  Well, that depends on you.  You must first knock on the door before it can be opened.

 

Climb the ladder

THE SCENE: Cool morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 IC
THA-THANG:
3 stations along greenway. CMUs at one end, park benches in middle and third station by the bridge. Ladder work out, with 2 reps of each station the first round, running back to start. Reps increase by two each round until 2 reps performed, at which point reps start counting back down. Exercises as follows

  • CMU ground to overhead
  • Step ups
  • Merkins

MARY:
Pax Roulette.  we did flutter kicks, ABCs, and I believe they were called 100s fri
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:
Being part of a group can help push you when you aren’t feeling it. This morning was like that for me. I slept poorly and likely would have slept in had I not had this group to come to. I’m blessed to have such HIMs in my life
MOLESKIN:
Safe travels for Hammy and Rep Sleepy. Congratulations to Moses for his third place finish over the weekend.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Grindin with the CMU

THE SCENE: 63 degrees and feeling like fall is coming
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH IC x 10

Tempo squat IC x 10

LBAC forward IC x 10

Bear crawl inch worm length of width of Grindstone.

THA-THANG:
CMU lined up on baseline.

5 CMU thruster buy in for every loop.

Start by completing 1 suicide along full length of court with 4 checkpoints.

OH carry CMU around BBall court to 3 stations as follows:

CMU swings

Up and over CMU merkins

Blockees

All exercises performed pyramid style. Rep counts 5-10-15-20-15-10-5. 5 thruster buy in remains the same throughout. Complete as many rounds as possible.

MARY:
CMU press flutter kick IC x 20

LBCs to close last 10 seconds
COUNT-OFF & NAME-O-RAMA
6 HIMS. Shout out to Hotsquat with 3 straight beatdowns at Arsenal.
CIRCLE OF TRUST/BOM:
College football season is upon us and it’s my favorite time of the year. I’m a huge Georgia fan so I’ve been reminiscing on some past seasons. During a recent season which Georgia did well, the head coach created a mantra which the team adopted: “keep the main thing the main thing.” As someone who has been getting bogged down with negative energy recently I feel like we can all take something from this. Focus on what you need to do in life and cut out the distraction or those with negative input who keep you from your purpose. We all have things/people that try and keep us from achieving goals. Cut the noise and stay the path.

MOLESKIN:
“Keep the main thing the main thing.”
ANNOUNCEMENTS:

2.0 Workout

THE SCENE: Nice day, hot but clear sky’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap around the park and to the Oval Office.
THA-THANG:
Dad’s and 2.0 lined up at the goal line.

Cones on the 50, 40, 30, 20, 10.

Dads and 2.0 moved in the following methods to the corresponding cone, starting at the 50. Once at the cone they completed 10 SSH and 10 Standing lunges (SC) . team than ran back to start

  • 50- Run
  • 40- Leap frog
  • 30-fireman carry
  • 20-wheelbarrow
  • 10-bear crawl

If team finished they could repeat or do extra credit. SSH and Lunges are replaced with burpees- number matched first number of yard line- ( 100 was 10)

  • 100- Run- (10 burpees)
  • 90- Side shuffle (9) – most teams completed this round  before time
  • 80- Run ( 8)
  • 70 – Bunny Hop ( 7)
  • 60- Run ( 6)

MARY:
Kick ball Marry- pax kicks the kick ball and the rest of the PAX runs to get it. first pax to get the ball calls out a core exercise. We let the 2.0’s be the ones to go get the ball and be the ones to kick it. Lots of BBS, LBC’s, Planks and Merkins
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its ok to be an individual. Don’t feel like you have to do exactly what everyone else does. Be proud of who you are as a young person.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

40th Birthday Bash

THE SCENE: Low 70s and plenty of humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x10; LBAC x10

THA-THANG:
Thang 1: Indian run a large loop carrying Dwayne, stopped 3 different times to do exercises: 40 Big Boy Sit Ups, 40 Squats, 40 Merkins

Thang 2: Do Blockees x10 in the middle of the grinder than go to one of four points to do exercise at the station x40; come back to middle and do Blockees before each station. Overhead carry CMU between stations. The four stations were:

  • CMU Curls
  • Goblet Squats
  • CMU Thrusters
  • Grave Diggers

MARY:
Flutter Kicks x10; Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
9 HIMs this morning including FNG Hot Squat

CIRCLE OF TRUST/BOM:
“So Moses said to Joshua, ‘Choose for us men, and go out and fight with Amalek. Tomorrow I will stand on the top of the hill with the staff of God in my hand.’ So Joshua did as Moses told him, and fought with Amalek, while Moses, Aaron, and Hur went up to the top of the hill. Whenever Moses held up his hand, Israel prevailed, and whenever he lowered his hand, Amalek prevailed. But Moses’ hands grew weary, so they took a stone and put it under him, and he sat on it, while Aaron and Hur held up his hands, one on one side, and the other on the other side. So his hands were steady until the going down of the sun. And Joshua overwhelmed Amalek and his people with the sword.” Exodus 17:9-13

Moses is considered one of the greatest men of faith in the Bible but even he needed help. In the next chapter he gets advice from his father-in-law about leading the Israelites to keep him from being worn out. He was judging all the disputes people were having and it was more than he could bear alone. He ends up appointing other men to help with the task while still being the primary leader. Who do we have around us to hold up our arms when they start to fall? Even the strongest man needs other men around him to help him. If you are not in close relationship with two or three other men that have free reign on your life, that can call you out when your wheels get in the ditch, than seek those relationships. It won’t be easy, because it is not natural to most of us to be open with others, but it is worth the effort.

MOLESKIN:
Pray for those being impacted by COVID and the hurricane hitting the gulf coast. Pray for Avocado as he will be deployed the second week of September.

ANNOUNCEMENTS:
IronPAX week 0 starts this week, not too late to sign up. Challenge yourself to do the hard thing.