F3 Knoxville

Tag: Doghouse

New Year – New Men

THE SCENE: 70 degrees? What the…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 tempo merkins, 11 tempo squats. Grab your bricks and run to the school.
THA-THANG:

21’s (Man Makers and Box Jumps) at the bleachers.

11’s (Pull-Ups and V-Ups) at the Pull-up bars.

11’s (Side Kicks and Swing Thrusters) at the swings

Start at the bleachers with 20 Man Makers and 1 Box Jump.  Run to Pull-up bars and do 10 pull-ups and 1 V-up.  Run back to bleachers and do 19 Man Makers and 2 Box Jumps.  Run to the swings and do 10 side kicks and 1 swing thruster.  Run Back to bleachers and do 18 Man Makers and 3 Box Jumps.  Keep moving through the rotation until time is called.

MARY:
Make it back to the ao with the dang bricks…
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
With the new year, it is a good opportunity to reorient on what is important and make a plan to invest time in those important things constantly. It took me like 3 or 4 times of listening to my boss deliver the same time/life management class before it really sunk in with me to invest small amounts of time regularly in the important things in my life. I encourage you to think about what is really important and prioritize time invested in those things.
MOLESKIN:
What are the top 3 most important things in your life?

How should we wisely spend out time

  • In light of my past experiences
  • In light of my current responsibilities
  • In light of my future hopes and dreams
  • There is a cumulative value to investing small amounts in certain activities over a long period of time
  • There are rarely any immediate consequences for neglecting single installments of time in any arena of life
  • Neglect has a cumulative effect
  • There is no cumulative value to the urgent things that we allow to interfere with the important things.

ANNOUNCEMENTS:
Breakfast at Drifter’s on the 8th. And every 2nd Saturday of the month this year.

Columbian neck tie mission complete

THE SCENE: 45, windy and crisp w a slight drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10

tempo merkins x10

proton Parker’s x10

jog the grinder a few times

imperial squat walkers x 23 ic
THA-THANG:
Mosey to the base of kiddie slope for Columbian neck tie

  • Run to the first cone run back to base and do 1 neck tie
  • Run to cone 2, run back to base for 2 neck ties
  • Continue until up to 20th cone , run back for 20 neck ties
  • Total of 220 Columbian neck ties and close to 4 miles of distance covered

MARY:
None
COUNT-OFF & NAME-O-RAMA

14 pax
CIRCLE OF TRUST/BOM:
God will give you more than you can handle but he will be there to help you get through it.
MOLESKIN:
At the halfway point during the workout, I  hit a wall, I went dark and thought to myself , this is too hard , I don’t know that I can complete all 20 cones… I knew that we had 20 cones but a few only saw 17-18 cones, which created some mumble chatter once they saw that there was more to do ! Seeing ALL THOSE cones lined up the hill really puts your mind in a place you don’t want to be. Knowing what we went through today , suffering through the workout, we or let’s say I found a way to get through and complete the planned workout. Last time we tried , we fell short of time. We fell short on official F3 time but were so close to completing the mission ! I really appreciate everyone staying a few minutes past so we could complete the workout! Everyone persevered through the workout ! Thank you and rest assure, we won’t need to do it again now that we finished what we started!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.