F3 Knoxville

Tag: Cropdust

Where’s the Warm Up?

THE SCENE: Dark & Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH’s 4ct x 20, Tempo Merkins 4ct x 10, Imperial Squat Walkers 4ct x 20,

Nair7’s Grinder Hill – WW2’s & Merkins
THA-THANG:
Dora-esque Relay Beat Down @ The basketball court:

5 Stations where Pax rotates 1 à 2, 2 à 3, 3 à 4, 4 à 5, 5 à 1

Station 1-4 are AMRAP stations & Station 5 is the “relay” station with a set #, time, dist., etc of exercise. Note that stations only shift when the previous station members arrive like a relay race.

St1 – Ballerinas / toe squats

St2 – Alabama Ass Kickers

St3 – WW2’s

St4 – Angle Grinders

St5 – Run 2 Laps around the basketball court & relay to station 1.

*Interestingly enough this turned out to be about a 2-minute tabata workout. This might be the Cropdust signature workout 😉

MARY:

Bring Sally Up – Deconstructed Burpee
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:

“To be secure means to isolate and fortify the “I” but it is just the feeling of being an isolated “I” which makes me feel lonely and afraid. In other words, the more security I can get, the more I shall want”. To put it still more plainly; the desire for security and the feeling of insecurity are the same thing. To hold your breath is to lose your breath.” – Alan Watts, The Wisdom of Insecurity
MOLESKIN:

Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:

September 10th Beer Mile @ Moses’

Men’s Meating Dinner August 20th 6pm @ MOBC Swerve & Rep. Sleepy’s Church –If you plan to attend let one of them know by Wednesday 8/10 –

Race for Hope 8/20 there is still time to sign up to run or donate: https://runsignup.com/Race/TN/Knoxville/HOPE5K

Ropes and Bells

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 4ct, Cherry Pickers x 7 4ct, Tempo Squat x 10, Temp Merkin x 10, Imperial Squat Walker x10
THA-THANG:
E2MOM Ropes and Bells (End at Ropes and Broad Jump to Beginning)

At 30 minutes and at 38 minutes 2 min “Recovery” Run

Lane 1 Left

  • Rope Wave
  • Swing (30 lb Kettlebell)
  • CMU Row
  • Kettle Bell OH Lunge
  • Burpee

Lane 2 Right

  • Rope Outside Waves
  • Sandbag Goblet Squat
  • CMU Row
  • Kettle Bell OH Lunge Right
  • Burpee

MARY:
Ring of Fire- Hollow Hold with 20lb Ruck Plate Pass
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Loafers, Halfday, Smuggler, Shrimp Net, Pinnochio, Veep
CIRCLE OF TRUST/BOM:

I want to leave you guys with a simple mantra today.
Amor Fati
Latin phrase meaning : love of fate : the welcoming of all life’s experiences as good

Basically, it didn’t happen to you, it happened for you. Make something of it!

“A fire turns everything into fuel and brightness.” — Marcus Aurelius

ANNOUNCEMENTS:
Saturday Clown car to cerebral palsy center workday.  Leaving at 5:30 am from the Arsenal (Waffle House on the Way?)

Ooof

THE SCENE: humid, but a little cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15

CHERRY PICKERS X5

ARCHER SQUATS X10

FRANKENSTEINS AROUND BLOCKS
THA-THANG:
RUN A LAP TO BUY IN

STATION 1: BLOCKEES

STATION 2: HOT SQUATS

STATION 3: GOBLET SQUATS

STATION 4: GOOD MORNING SQUATS

PYRAMID: 5, 10, 15, 20

MARY:
HEEL TOUCHES X20

LBC 30 SEC

SUPERMANS X10

SIDE CRUNCHES X7 PER SIDE

AL GORE FOR TIME
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:
A QUOTE FROM MARK MANSON’S “THE SUBTLE ART OF NOT GIVING A F@&K”

“Our crisis is no longer material; it’s existential, it’s spiritual. We have so much f@&king stuff and so many opportunities that we don’t even know what to give a f#$k about anymore.”
MOLESKIN 

Humans are programmed to solve problems. It’s what kept us alive. However, as society has evolved to fix problems like hunger and medicine, our need to solve problems hasn’t changed. This had made humans in general treat small problems as big problems. What’s great about F3 is that we are constantly giving ourselves problems to solve. When you’ve got to overcome doing 20 blockees or running a mile uphill, all of a sudden having 5 missed emails isn’t so bad.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal 8/1

I THE SCENE: Pleasant morning overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10
THA-THANG:
Mosey to landing strip, starting by pavilion. Perform following exercises, starting with 2 reps the first round, 4 the second, 6 the third, etc

  • Merkins at pavilion
  • Step ups at park benches
  • BBS at bridge

Went until lead member of PAX finished round with 20 reps
MARY:
OYO abs until 6 finished. Then Al Gore for time (about 1 minute)
COUNT-OFF & NAME-O-RAMA
8 HIMs, 2 2.0s, Knight Owl and Slugger
CIRCLE OF TRUST/BOM:
“A LEADER IS BEST
WHEN PEOPLE BARELY
KNOW HE EXISTS,
WHEN HIS WORK IS
DONE, HIS AIM
FULFILLED, THEY
WILL SAY: WE DID
IT OURSELVES.” -LAO TZU
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work day Saturday for cerebral palsy center

Laying Our Cards On The Table

THE SCENE: Pleasant for late July

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Motivators from 5 to 1; Mosey to the Oval Office

THA-THANG:
Each PAX draws a card and does the corresponding exercises. Keep drawing cards until time is called, reshuffle deck if necessary

  • 2-5 – Splash Mountain x number drawn
  • 6 – Two cone shuttle run
  • 7 – Three cone shuttle run
  • 8 – Four cone shuttle run
  • 9 – Five cone shuttle run
  • 10 – Burpees x20
  • Jack – BBSU x25
  • Queen – Ballerina Squats x25
  • King – Merkins x25
  • Ace – Iron Rocket x20

I was regretting the Iron Rockets after the fourth time I drew an Ace.

MARY:
Baby Weight suggested we do the After burner on the way back to the Grinder

Afterburner (Overhead Claps x50; Seal Claps x25; Grady Corn x25),  Flutter Kicks x20

COUNT-OFF & NAME-O-RAMA
9 HIM and 1 2.0
CIRCLE OF TRUST/BOM:

“And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all. See that no one repays anyone evil for evil, but always seek to do good to one another and to everyone. Rejoice always, pray without ceasing, give thanks in all circumstances; for this is the will of God in Christ Jesus for you. Do not quench the Spirit. Do not despise prophecies, but test everything; hold fast what is good. Abstain from every form of evil.”

‭‭1 Thessalonians‬ ‭5:14-22‬

“Brothers, if anyone is caught in any transgression, you who are spiritual should restore him in a spirit of gentleness. Keep watch on yourself, lest you too be tempted. Bear one another’s burdens, and so fulfill the law of Christ. For if anyone thinks he is something, when he is nothing, he deceives himself.”

‭‭Galatians‬ ‭6:1-3‬

We need men that have free reign to do all these things that Paul mentions in our lives. When we try to live alone, we will fail and end up in the ditch because we have no guardrails to keep us on the path. This is the basic concept of what F3 calls the Shieldlock. It is a group of 3-4 men that have made the dedication to be held accountable by one another. They have made the promise to be 100% honest about their struggles. They have made the commitment to see each other regularly outside of the gloom. We each need this in our life, the question now is: Are you willing to have it? My cards are on the table, I am calling myself out. I know my need in this area, what about you?

MOLESKIN:
Prayers for DonJ’s dad and stepmom who both have surgery next week

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

8/20 – Race for Hope Resource Center, Shenanigans from the Speedway is putting together a team

8/20 – Men’s Meeting at Mount Olive Baptist in South Knoxville. Let Swerve or Rep Sleepy know if you are coming by 8/9