F3 Knoxville

Tag: Cropdust

Sprint Work

THE SCENE: 70 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog 3 Rounds of the stairs up to the Oval Office
Cherry Pickers
Windmills
Quad Stretch
Jog 7 Rounds of the stairs up to the Oval Office
THA-THANG:

Sprint Work with a Suicidal Rest:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
  • Complete the Following:
    • 5 Air Squats
    • 10 Yard Sprint
    • 10 Iron Mikes
    • 20 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Squat
    • 10 WWII
    • 40 Yard Squat
    • 5 Burpees
    • 50 Yard Sprint
    • 5 Air Squats
    • 50 Yard Sprint
    • 10 Iron Mikes
    • 40 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Sprint
    • 10 WWII
    • 20 Yard Sprint
    • 5 Burpees
    • 10 Yard Sprint
  • Pax mosey 400m

MARY:

Stretching:

  • Feet together hamstring stretch
  • Slow cadence cherry pickers
  • Inner thigh stretch with elbows between legs

COUNT-OFF & NAME-O-RAMA
7 Men
CIRCLE OF TRUST/BOM:

Practicing the ability to emotionally remove myself from a high stress situation by preparing myself through focusing on alternative ways to influence and build people up. A few bullet points to meditate on for ways to alter attitudes and behaviors you may encounter during your day-to-day activities:

  • Begin with praise and honest appreciation
  • Call attention to people’s mistakes indirectly
  • Talk about your own mistakes before criticizing the other person
  • Ask questions instead of giving direct orders
  • Let the other person save face
  • Use encouragement. Make the fault seem easy to correct

MOLESKIN:

ANNOUNCEMENTS:

  • Moses Beer Mile Saturday 9/10 5pm parking and pre game, 5:30 Run. Add your name and party size to the Smartsheet or reach out directly to Moses for headcount.
  • Miles for Maryville 10/22 5K & 10K options

B-Day Biscuit

THE SCENE: Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Picker x 10, LBAC’s 10 Fwd & Bwd,
THA-THANG:

Sea Biscuit!

  • Run 1 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 2 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 3 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys
  • Run 2 Lap
  • 20 Squats , 20 Merkins, 20 Big Boys

MARY:
AB Card Draw Mary

Hearts Crunchy Frogs, Diamonds Big Boys, Spades Flutter Kicks, Clubs WW2’s

COUNT-OFF & NAME-O-RAMA

Today I escaped anxiety. Or no, I discarded it, because it was within me, in my own perceptions — not outside.”

― Marcus Aurelius, Meditations
CIRCLE OF TRUST/BOM:
Butterfingers, Bumblebee, Cropdust, KY, Shrimp Net, Smuggler, Swerve, Veep
ANNOUNCEMENTS:
Iron Pax starts this week the workout is posted. 9/10 Beer Mile at Moses’s house – Please sign up on the spreadsheet.  10/2 PJ Parkinson’s race in Faragut. 10/22 Miles for Maryville I have team started.  I’ll keep dropping the signup in the chat.

Poker in the Park

THE SCENE: Calm as a card shark.  Hot as the black jack table you’re not sitting at.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, jog to other end of bb courts and back.  Butt kicks to end of one court.  High knees back.  Karaoke down and back.
THA-THANG:

Divide up into 2 teams for some poker in the park.

5 Card Draw: each team does step ups on picnic tables while one HIM for the team runs up blind man’s hill to draw a card from the deck.  Do the corresponding exercise that matches the suit (merkins, plank jacks, big boys, Bobby Hurley) and the number on the card (keep counting up for face card, i.e. J = 11, Q = 12, etc).  Best 5 card hand wins.  Teams can keep drawing cards to make best hand.  Must discard before running for another card.  Once a team feels they have the best hand, they place their hand on the other team’s table.  Losing team does 10 burpees.

Drag the pot: each team must crawl from one sideline of the tennis court to the opposite side of the opposite court to retrieve one chip to return (via bear crawl) back to their side of the chip case.  Ended up modifying to allow teams to run the chip back and modified again to only crawl the width of one court for time sake.  No losers this game because everyone collected more chips than they lost, which is rare when gambling…

MARY:
cherry pickers, flutter kicks, big boys, more flutter kicks, cash out with LBCs
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:
My wife and I often feel stretched due to both of us having full time jobs, side hustle travel business, and 2 kids.  Sometimes the stress builds to where we are no longer enjoying the beautiful things of life.  My wife shared with me that the other night she was starting to lose her cool because it was late, the boys needed to be getting ready for bed, but instead, they were playing and laughing together.  She looked at me with a defeated look and said, “I was mad because our boys were having fun together.”  She realized that her expectations had taken over to where she could not enjoy the moment of joy our boys were having with each other.  This was a great reminder to me that sometimes we need to reevaluate what is truly important in the moment.  Life without moments of joy is not life.  It’s just surviving.  We were made to do more than just survive.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • Shirt orders due by 8/27
  • Beer mile 9/10: sign up using google sheet in Slack
  • Ironpax starts next week: there’s a form to fill out to participate and a separate channel to plan out meet ups
  • Miles for Maryville 5k/10k on 10/2: there’s an F3 team

Shrimp Net VQ!

THE SCENE: Cool and Shrimpy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4ct – Cherry Pickers x10
4ct – Little Baby Arm Circles (E.W.) x10
4ct – Seal Claps x10
4ct – Overhead Claps x10
THA-THANG:

Mosey To Oval Office:
1st Stop: Tempo Merkins x10
2nd Stop: Temp Squats x10
Exercise Set Followed by 400m Run/Jog
Exercise Sets 1/3/5:
Burpee x15
Big Boys x20
Hand Release Merkins x15
4ct Flutter Kick x20
400M Run
Exercise Sets 2/4/6
CMU Thrust x15
Overhead Lift w/ CMU x15
Goblin Squat w/ CMU x15
Vertical Row w/ CMU x15
400M Run
Mary:
Down, up, and back down the Oval Office stairs
Mosey back to A/O

MARY:

Pax Roulette 
  • KY – 10 Blockees
  • Rep Sleepy – 20 Plank Jacks
  • Smuggler – Frog Crunches
  • Shrimp Net – hold Al Gore 30 seconds

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Rep Sleepy, Shrimp Net, Smuggler
CIRCLE OF TRUST/BOM:

               “Today may be the best day I have ever had”
Brother Bob
               “The Happiness of your life Depends on the quality of your thoughts”
-Marcus Aurelius
 *

 

CMU Light Pole Circuit

THE SCENE: 65 Cool and Wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Over Head Clap x 10, Cherry Picker x 10, LBAC’s x 10, Imperial Squat Walkers x 10
THA-THANG:
CMU Light Pole AMRAP – Bridge to Bridge (Lunge Between Light Poles)

  • CMU Curls 10 , CMU Overhead Press 10, CMU Rows x 10, CMU Goblet Squats 10  – Each Light Pole

Bridge Recovery –  25 Big Boys, 25 Flutter Kicks, 25 WW2s

MARY:

On the way back to AO: Bridge Recovery –  25 Big Boys, 25 Flutter Kicks, 25 WW2s
Burpee x 5, Burpees x 2
COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Cropdust, Moses, Shrimpnet
CIRCLE OF TRUST/BOM:

“Don’t be overheard complaining…Not even to yourself.”

— Marcus Aurelius, 8.9

“I begin to speak only when I’m certain what I’ll say isn’t better left unsaid.” – MARCUS PORCIUS CATO

ANNOUNCEMENTS:
9/10 Beer Mile, October 22 Miles for Maryville,