F3 Knoxville

Tag: Caveman

Togetherness

AO: shamrock
Q: Crawlspace
PAX: Baby Boomer, Crawlspace, Caveman, slappy, Skidmark, Snaggletooth (Elijah Tafao), Dumpster Dive, Mermaid, Macgruber
FNGs: None
COUNT: 9
WARMUP:
All Exercises in Cadence or in unison

– SSH (15)
– Arm Circles (15)
– Little of this/that/these/those
– Imperial squat walkers (slow cadence count) (10)
– Toe Merkins (20)
– Quad stretch
– Forward Fold
– Lunges (slow cadence count) (10)
– Inner thigh stretch left and right
– Merkins (10)

On your 6

– Freddie Mercury’s (15)
– Hello Dolly’s (15)
– Heels to Heaven (10)
– LBC’s (15)

THE THANG:

Single file line – mosey to CMU pile

Circle up:

– curls (5)
– Overhead press (5)
– Reverse Row (5) L+R

Split in 4 groups: repeat above exercises with each line doing a different exercise from the next.

Mosey to Football Field

– line up across goal line (KEEP IN STEP/LINE WITH EACH OTHER)
– Jog to 30, jog back
– Jog to 30, Bernie back
– Flip half of PAX, half jog other half Bernie in sync down and back
– Flip PAX every other one and repeat
– Bear crawl to 20, bear crawl back
– Mosey back to start

MARY:

– Mountain Climbers (25) in cadence
– Freddie Mercury’s (20) in cadence
– Hello Dolly’s (15) in cadence
– Heels to Heaven (10) in cadence
– LBC’s (20) in cadence

ANNOUNCEMENTS:
– brolympics in a few weeks (we are 2 time defending champs)

COT:

Togetherness. This workout was a “Together” workout. All exercising, counting, and moving in sync with each other. Progressing together. It’s easy to go solo, to not ask for help, to be alone as a man. It can result in us struggling alone, or winning in private. Neither is as enjoyable as the alternative. Life is just better together…it’s not always easier, but it’s better. We were made to experience life interactively amongst peers, friends, and spouses…each has their place.

I have a personal struggle with my relationship with food. It’s something that’s been demonstrated over decades that I cannot control. I’m not sure what woke me up on it, but this month is a month to fight back for me. To involve others, cause I know what failure feels like alone, and I cannot imagine any victory without accountability and involvement from others. My encouragement is to lean in to being around other trustworthy guys, invite them into some things you are enjoying or some things you may be processing through.

Head, Shoulders, Knees over Toes

AO: shamrock
Q: Voodoo
PAX: Nadia (Aaron Jacques), Caveman, LeBling, Stitch, slappy, Curveball, The Situation, Crawlspace
FNGs: None
COUNT: 9
WARMUP:
Yes

THE THANG:
I was recently told about the Knees Over Toes guy so we incorporated a few of his suggested exercises.

Started at entrance and walked backward up the hill and then moseyed to CMU pile.

4 corners workout in the school parking lot.

Round 1
-split squats (10)
-v ups (15)
-toe merkins (20)
-heels touches aka awkward turtles (25)

Traversed to each corner by lining up head to toe in a plank position and slid CMU up to person in front. Run to front of line after you pushed all the CMUs and continued until we reached the corner. Rotated between left side push, right side push, and pull CMUs on each side.

Round 2
-heel elevated squats (10)
-dips (15)
-pickle pointers (20)
-curls (25)

Bernied between each corner during round 2

Round 3 was a mix of round 1 & 2.

Completed a few burpees for penance of broken CMUs, and then racked the remaining.

MARY:
10 monkey humpers

COT:
Be mindful of the words we use. They can have consequences.

Ephesians 4:29
Proverbs 10:19, 5:4
Colossians 4:6

EHed a couple of Q sign ups, and encouraged everyone to help fill the Q calendar to take the burden off of Slappy.

Take 5

AO: shamrock
Q: slappy
PAX: Skidmark, Baby Boomer, Caveman, Crawlspace, LeBling, Haggis, The Situation, Stitch
FNGs: None
COUNT: 9
WARMUP: SSH, tempo merkins, runner stretch, calve stretch, cherry pickers

THE THANG:
– I had planned my workout but left the exercises blank. At the end of the warmup each man called out an exercise and I randomly filled in the blank for what was next.
– Ran to the track. Went around the backside half lap, through the bleachers, and ended at the half wall near the front gate.
– For Act 1 at the half wall we did a set of step ups and merkins doing 5-10-15 each alternating between the two exercises. We followed with another set of derkins and mountain climbers.
– For Act 2 we moved to the end zone for take 5 every 5. We moved across the field stopping every 5 yards to do 5x each. First pass was alternating hello dollys & copperhead squats, second was lunge 10 yards and do 5 LBCs, third pass was alternating SSH & V-ups, and the final pass was 1 burpee every 5 yards.

MARY:
– Nolan Ryans
– Superman / banana
– Shoulder taps
– Ankle taps
– Flutter kicks
– Freddy mercurys

ANNOUNCEMENTS:
– F-3 Uncovered
– Please fill up the q calendar

COT:
After attending the funeral last night for Sarah I was struck by the impact she had by her big joyful smile and her passion for art. There were many other things but these two things really stood out. Question: Am I smiling enough? Also, what beauty or goodness am I bringing into the world with my talents?

“The aim of the person of faith is not to be as comfortable as possible but to live as deeply and thoroughly as possible – to deal with the reality of life, discover truth, create beauty, act out love.” E. Peterson

1st Q In My 30s – Track WOD

AO: shamrock
Q: Steam
PAX: Pom Pom, Base Salary, Curveball, Commission, Caveman, Dumpster Dive (Brad Burnette), Mermaid, Crawlspace, Skidmark, Lizzy, Smoked Pickle, Lil’ Spice, DeVito, Flower Pot, Stitch, Gringo, Twitch
FNGs: None
COUNT: 18
WARMUP
– Mountain Climber: 15×4
– Merkin: 15×4
– Imperial Walker: 15×4
– Rockette: 15×4
– 3 burpees

THE THANG
(Mosey to the track – via side entrance by the baseball field)
– Whiteboard on track

(1) Cash In Lap
– 15 iron mikes
– Run to the opposite side
– 15 dry docks
– End up back here

(2) 6 Laps
– 6 total laps
– Reps at each end of the track
– 5, 10, 15, 20, 25, 30 = 6x
– Each round will have 1 X for both ends of the track. So in 1 full lap, you’ll hit two rep stations
– 1 — Burpees (5)
– 2 — Squats (10)
– 3 — Merkins (15)
– 4 — LBCs (20)
– 5 — Imperial Walkers (25)
– 6 — American Hammers (30)

(3) Cash Out Lap
– 15 Apollo Onos
– Run to the opposite site
– 15 Apollo Onos
– End up back here

Last lap — mosey the curves, sprint the straightaways

(Mosey back to the flag for Mary)

MARY
Core 4
– Flutter Kicks: 15×4
– Hello Dolly: 15×4
– LBC: 15×4
– Box Cutters: 15×4

ANNOUNCEMENTS
– Summer Convergence: UnCOVEred on 7.13.24
– uncovered-summer-convergence for more info
– Summer SWOLEstice — see Mermaid’s post in the f3knoxvillemain channel from yesterday
– Marine Corps Mud Run — August 31 in Maryville
– See Lizzy for more info

COT
“I wish the ring had never come to me,” said Frodo.
“So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.

– Time is the only non-renewable resource — invest it well
– The investment of time we make in F3 furthers the mission, and we see the ripple effects in and outside of F3
– F3 has been a part of my life for close to a decade – and has changed, shaped, and molded me drastically. It’s a gift and privilege to be out here with you men.

Easy Pea-sy

AO: shamrock
Q: Tinker
PAX: Honeydew, Curveball, Toretto, Mermaid, Anchorman, Band Camp, Stitch, LeBling, slappy, Caveman, Pom Pom (Grayson Vaughn), Twitch, Candy Striper
FNGs: None
COUNT: 14
Warm up:
10 side straddle hop
Mosey circle
High knees
But kickers
Side shuffle facing in
Side shuffle facing out
Run in place
5 sit-up 5 push 5 squat / fast / slow
Cherry
Down devil dog
Cobra
Michael Phelps
Stretch on your own

The Thang
Mosey to parking lot
Out and backs
Squat jump- 10, 20, 30, 40
Ballz to the walls
Push up- 10, 20, 30, 40
Lt Dans
Burpee- 5, 10, 15, 20
Monkey humper 10, 20, 30

Homage to Chesty Puller (max set pull ups)

Mary:
Plank

Announcements:
GTE
Convergence
Flag hand off
Canned goods

CoT :
Jesus said come to me all you who are weary and heavy laden and I will give you rest…I trust the man who died for me and then brought himself back to life

What weighs on us in life? any number of problems in life: family, work, health, relationships, addictions, debt, inadequacy, pressure to lead a family. Your burden is different from mine, but we all have burdens.

How do we bring these to Jesus?

Psalm 13
“How long, Lord? Will you forget me forever? How long will you hide your face from me? How long must I wrestle with my thoughts and day after day have sorrow in my heart? How long will my enemy triumph over me?

Look on me and answer, Lord my God. Give light to my eyes, or I will sleep in death, and my enemy will say, “I have overcome him,” and my foes will rejoice when I fall.

But I trust in your unfailing love; my heart rejoices in your salvation. I will sing the Lord’s praise, for he has been good to me.”
‭‭Psalms‬ ‭13‬:‭1‬-‭6‬ ‭NIV‬‬