F3 Knoxville

Tag: DoubleTap

Racket on the Courts

THE SCENE: Warm, overcast, ground was a little damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkin pumpers, 10 boxer jacks, warm up lap: butt kicks, high knees, side lunges, sprint, hold plank.
THA-THANG:
Part 1: tennis courts | 25 min

Start at baseline. Crab walk 1 court, 5 reps. Bear crawl 2nd court, 10 reps. Crab walk, 15. Bear crawl, 20. Run back to start.

  • Merkin pumpers all the way down
  • Then single count side lunge all the way down
  • Bear hops
  • Rinse and repeat

Indian run long lap back to grinder. 5 min

Part 2: grinder | 25 min

Now, do all exercises in a row. 5 reps, then 10, 15, 20. When you need a break, run to pull up bars and 2 pull ups. Be sure to fully extend your arms.

  • Up and over merkins single count
  • Iron squat leaps (Iron squat where you jump over the cmu)
  • CMU curl/overhead press
  • Rince and repeat after 20 reps (i.e. back to 5 reps)

MARY:
20 ankle touches in cadence, 10 six inch crunches, 20 shoulder taps, 10 six inch crunches, 10 super man swims, 10 six inch crunches. Calf raises for time.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 2.0


CIRCLE OF TRUST/BOM:
You never know what someone is going through. There is still a lot of bad out in the world. And even when you look at someone, you don’t know what is going on inside for them. So reach out. Connect. Find that one small good thing you can do today, and do it. Maybe in March you can raise some awareness for the hurting people of the world. Do 100 reps of something every day, and show your willingness to reach out and connect with the hurting. Invite them in even if it makes your day a little harder. You might need them as much as they need you.
MOLESKIN:

 

ANNOUNCEMENTS:
Arsenal Launch on Saturday March 6! Let’s keep the covid guidelines in mind to help any new folks feel good about coming.

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6

Monday Warm UP

THE SCENE: Heat Wave 48 and a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey past the pavilion to the lollipop in the trail. Performing warm up movements along the way
THA-THANG:
Run to the top of the hill perform 30 Air Squats
Run back to the bottom and perform 30 Hand Release Merkins
Rinse and Repeat

*Every time you pass a Pax heading in the opposite direction stop and perform 5 Burpees with them and then continue running

MARY:
Performed Mary movements on the mosey back to the AO for the 6 to keep up with Rabbits.
Mary at the AO:
Box Cutters
30 sec LBC
30 sec Butterfly Big Boys
COUNT-OFF & NAME-O-RAMA
5 including (1) 2.0 Warthunder!
CIRCLE OF TRUST/BOM:
3 Quotes from Michael Jordan that could just as easily be mine:

I’ve always believed that if you put in the work, the results will come

Some people want it to happen, some wish it would happen, others make it happen

I can accept failure, but I can’t accept not trying.
MOLESKIN:

ANNOUNCEMENTS:
Arsenal Launch Flyer Distribution This Saturday the 27th at 6:00pm.

Arsenal Launch March 6th!

Tempo Corners and Moseys in the Park

THE SCENE: Arsenal, 39 degrees, misty, and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 LBCs t-up/t-down

10 Good Mornings
THA-THANG:

Four corners workout with laden mosey in between rounds, mosey length expands with each round.

Corners exercises based on time-under-tension concept.  Slow burn makes for a long burn.  

Pax carry CMU to each corner, and mosey with it in between rounds.

Round 1

  • 10 Tempo Merkins
  • 10 Tempo Squats
  • 10 Tempo Curls
  • 10 Tempo Thrusters
  • CMU Mosey to middle playground, 5 blockees, return to grinder

Round 2

  • 20 Tempo Bent CMU Rows
  • 20 Tempo WW2s
  • 20 Al Gore Pogos w/CMU (hold the CMU, assume Al Gore, pulse up/down in the squatted position) <this became choose your own adventure because Q typoed more WW2s and couldn’t remember what should’ve been here>
  • 20 American Hammers w/CMU
  • CMU Mosey to far playground, 10 blockees, return to grinder

Round 3

  • 30 Tempo Dry Docks
  • 30 Tempo Goblet Squats
  • 30 Tempo Upright Rows
  • 30 Broad Jumps
  • CMU Mosey to Greenway Crosswalk, 5 blockees, return to grinder

Begin again if time allows

MARY:
Plenty-o-beatdown to leave Mary out of the party
COUNT-OFF & NAME-O-RAMA
Smuggler, Doubletap, Warthunder(2.0)
CIRCLE OF TRUST/BOM:
A missionary friend told me a story about another missionary who visited Israel and took a bus trip to see the countryside.  As they drove, he saw a man in a pasture pushing a sheep.  He asked the driver to stop so he could watch the shepherd.  The driver laughed and said, “That’s not a shepherd, that’s a butcher!”  My friend is a real life shepherd on his homestead, and explained that sheep follow other sheep, who follow the shepherd they trust.  True shepherds earn that following because they take care of their sheep, and the sheep can sense the shepherd is doing things for their good.  This is a tangible manifestation of love as an action, and parallels directly to leadership.  Leaders can’t gain an effective or lasting following by forcing activity (like the butcher pushing the sheep to the killing floor).  Effective leaders care about their people, do what’s good for their people (act out love, in other words).  In turn, people want to follow because they see the goodwill in the leader’s eyes, hear it in his words, and know it by his actions.  Be like the Good Shepherd, serve your people, love them, and give yourself for them.
MOLESKIN:

ANNOUNCEMENTS:
Arsenal Official Launch 6 March.  Get Some!

Play Ball!!

THE SCENE: Balmy 45 degrees, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH                                                                                                                                            15 Tempo Squats                                                                                                                              8 Cherry Pickers

THA-THANG: 

Partner Workout:

3 Rounds per field of play-

  • Rd1-Start on basketball court under goal
  • Start- 5 Burpees
  • Partner A -CMU Duck Walks up and down court while Partner B completes
    • 10 Merkins
    • 10 Bobby Hurley’s
    • 20 Starfish- 2 count
  • Switch once B completes exercises- complete same exercise for partner A
  • End-5 Burpees
  • CMU Mozey to softball field
  • Start- 5 Burpees
  • Partner A -lunges around bases as partner B completes exercises at pitchers mound
    • 20 Up right Rows
    • 10 CMU overhead squats
  • Switch once partner B completes exercise- Partner A completes same exercise while B lunges.
  • End- 5 Burpees

Rd2- Same process- reps increase

5 Burpees to start

    • 20 Merkins
    • 20 Bobby Hurleys
    • 30 Starfish- 2 count
    • 5 Burpees to end
  • Mosey to SB Field
  • 5 Burpees to start
  • Partner A -Rev Lunge- Switch once B completes exercises
    • 40 UP Right Row
    • 20 CMU OH Squats
  • 5 Burpees to end

Rd3- Same as two prior

  • 5 Burpees to start
    • 40 Merkins
    • 30 Bobby Hurleys
    • 50 Starfish- one count
  • 5 Burpees to end
  • CMU Mosey to Softball Field
  • 5 Burpees to start
  • Partner A – Bear Crawl- Switch once B completes exercises
    • 60 Up Right Rows
    • 30 OH Squats
  • 5 Burpees to End

MARY:

  • LBC for time X 2- 45 sec
  • Merkin Plank hold- 30 sec, lower to half plank hold – 20 sec, up to full plank hold 20 seconds.

COUNT-OFF & NAME-O-RAMA
Moses, DoubleTap, Warthunder, Nair, Scoutmaster, Pinnocchio, KY
CIRCLE OF TRUST/BOM:
Fixed Mindset vs Growth Mindset- Important as leaders we realize we are not defined by are abilities. Fixed mindsets tell us that our abilities, traits and intelligence is fixed, we have a certain amount and that’s it. Growth mindsets tell us those abilities, talents can be developed through effort, teaching and PERSISTENCE. Fixed mindsets can often prevent important skill development and growth. this can sabotage your health and happiness. Commit to the process of training like a champion don’t worry about winning the championship. Its not about the results, its about building the identity of the type of person who gets to enjoy those results.

MOLESKIN:
Keep Swerve in your thoughts and prayers for a speedy recovery.
ANNOUNCEMENTS: