F3 Knoxville

Tag: Doubtfire

Frustration Station

THE SCENE: Cloudy, temp at about 30 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle Hops, 20 Plank Jacks, Ten Tempo Merkins, 10 Windmills, 10 Cherry Pickers
THA-THANG:
Mosey to the long parking lot that is south of the northern ball fields and is adjacent to the serpentine sidewalk.  There will be six cones places along the length of the parking lot.  We will do suicides.  First we will sprint to each cone and back to the start until we have sprinted to every cone in order.  Next, we will do the same thing but do 10 Big Boy Sit-ups each time we come back to the starting cone.

Mosey to Pavilion at Northern Ballpark.  We will go in counter clockwise run, stopping at the following areas to do the following exercises: (we will rinse and repeat)

  • Pavilion:  20 Picnic Table Pull ups
  • Flag:  20 Boxcutters
  • Benches:  Ten Bench Jumps
  • Dugouts:  Ten Pull ups or 15 second hang

Mosey to Cardiac Hill.  We will run up the hill to the benches but stop to do the following exercises at the following areas:

  • First Turn:  20 American Hammers (four count)
  • Second Turn:  20 Hello Dollies (four count)
  • Third Turn:  20 Decline Merkins (four count)
  • Benches:  20 Bench Dips
  • Rinse and repeat

Mosey to AO

MARY:
20 Flutter Kicks, 20 Bicycle Kicks, 20 Pickle Pounders, ATMS
COUNT-OFF & NAME-O-RAMA
Eight men, no FNG’s.
CIRCLE OF TRUST/BOM:

John 16:33

I have said these things to you, that in me you may have peace. In the world you will have tribulation. But take heart; I have overcome the world.”

Isaiah 41:10

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

I chose these verses because, this week, I needed to read something in the Bible about coping with frustrations.  And, my frustrations were minor, when I think about the home fires, the prejudices, the poverty, the joblessness, the family deaths, and life struggles that many are coping with.  We all get frustrated, no matter what our positions in life.  At such times, it is good to think of God having our six, being there for us. God knows we will have tribulations.  But He is there for us.  He has overcome the world and he can certainly help us overcome what we are dealing with.  He asks us to fear not.  He tells us that he will strengthen us.  He says he will hold us in his righteous hand.  We can think on these comforts during frustrating times.  It may not answer our questions immediately, nor take away all the pain, but knowing that he watches out for us, loves us, and has plans for us, certainly helps.

ANNOUNCEMENTS:
3rd F event on Saturday, December 11, 8:30 AM at the Outlook.

Fiddy Two

THE SCENE: Its cold now

WARM-O-RAMA:
My usual

SSH

Cherry Pickers

Merkins

Tempo Squat

IC^^^

OYO for last thing

THA-THANG:
Insert information about the workout.

  • Mosey towards low brick thingys
  • Quick flutter kick session IC x 52
  • 7s on the wall (Step ups and Man Makers)
  • Mosey to Sophomore(?) Hill
  • Doras 200 merks + 150 5 inch LBCs
  • The rest was suicides and sprints… of course some superman swimming was in there

MARY:
Waxjob did the classic row boat while I grabbed my phone
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:

I was recently accepted into medical school. I have mixed feelings about it. On one hand it is a wonderful opportunity that I have worked very hard to attain, but also a whole slew of new doors and responsibilities await me. It is ironic that I have a certain place to go, yet I feel more uncertain now that I am accepted. With all that being said, it is time for me to go out into the world. There are times in life where opportunities arise and you must take the decisive step to take advantage of the opportunity. That means putting some of the uncertainty on hold and accepting it. It is a sort of leap of faith I suppose.

I know we all have done this after all. We all came out to our first F3 workout not knowing what to expect. Look at us now. 🙂
MOLESKIN:
Toto mentioned during the COT that now is the time to reach out to our brothers. The holiday season can be the best of times and also the worst. Take the initiative and reach out!!!
ANNOUNCEMENTS:
3rd F comin up

West Hills Park 2.0

THE SCENE: Everyone was dragging a bit from Turkey Day but the weather was perfect 50’s and sunny

F3 WELCOME & DISCLAIMER:

Happened

WARM-O-RAMA:

Circled up and ran through the following:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Baby Arm Circles
  • Merkins

THA-THANG:

  1. Mosey’d down to the open field for a game of Turkey Tag:
    • First game everyone was on their own. You get tagged, you do 10 merkins and hold plank till the last Pax is tagged.
    • Second game we did 2.0s vs 1.0s. They dominated us. There was no chance at survival…
  2. Mosey’d over over to the hill by the tennis courts for a little Dora/Kora- the 2.0’s partnered up and the 1.0’s partnered up for:
    • 100-LBCs
    • 75-Squats (why don’t squats have a silly name??)
    • 50-Merkins
  3. Mosey’d back to the open field by the Volleyball net and played a little game of Retriever- Q punts soccer ball and which ever PAX gets their first gets to call out a workout, to make it fair each Pax can only retrieve once:
    • Gridiron selected SSH x 10
    • Alabama selected Freddy Mercury’s x 10
    • xxx selected Pistons x 20
    • Ninja selected Arms Circles x 20

MARY:

  • Flutter Kicks
  • Supermans T-W-I

COUNT-OFF & NAME-O-RAMA

7-2.0s : Gridiron, Cheddar, Flipper, Marshal, Raphael, Ninja and Tumble

5-1.0s: Kentucky, Archie, Tollbridge, FullHouse. Doubtfire made a showing but got distracted by the playground..

2-FNK’s Kentucky’s 2.0s have been appropriately named Tennessee and Alabama

CIRCLE OF TRUST/BOM:
We went around and all in one word told that PAX we were thankful for…examples are family, God, friends, sports, mac & cheese etc..
MOLESKIN:
Post Q we played in FullHouse’s backyard and had a load of fun!

 

Brand New Beatdown, No Waiting

THE SCENE: Mid-30s, clear and brisk! YHC had to ditch the sweatshirt after pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Zero-Burpee warmup
0 Burpees OYO
25 SSH IC
2 Burpees OYO
25 Mtn Climbers IC
4 Burpees OYO
15x LBAC IC fwd/back
6 Burpees OYO
10 Hand Release Merkins
8 Burpees OYO
16 Buddy the Elf IC
10 Burpees OYO

THA-THANG:
Mosey to the Coupon Pile, stopping halfway for 20 4-ct LBCs

2 CMUs each for Rock the Block Merkins

Ditch one and carry the other to the parking lot
Line up CMUs between 2 cones – 2 more cones set 60yd away.
Battle buddy up. One partner runs to the closest CMU and does 3 Blockee Broad Jumps to advance the block, then returns to relieve partner.
Meanwhile, other partner is doing work. Continuous reps while partner is gone, switching to next exercise with each trip:
Iron Mikes
Merkins
Crabettes
Mountain Climbers
Keep alternating until all CMUs have passed the 60yd mark

Carry CMUs back to the pile, but circle up for a quick ring of fire with tricep extensions. Start with 1, go to 5.

Mosey back to the AO.
Oh, wait… that last stretch between stop signs? Let’s Burpee Broad Jump that section. Because YHC really doesn’t want to do that.
MARY:
Just enough time for about three rounds of Row Your Boat
COUNT-OFF & NAME-O-RAMA
6 HIMs skipped the sales and came for a Free.99 beatdown instead!
CIRCLE OF TRUST/BOM:
Isaiah 40:30-31:
Even youths shall faint and be weary,
and young men shall fall exhausted;
but they who wait for the LORD shall renew their strength;
they shall mount up with wings like eagles;
they shall run and not be weary;
they shall walk and not faint.

Like Bagger earlier this week, we’re working on patience in my home. The big one for us regards the (hopefully) sale of our house. We’ve done what we can do, and now we wait for His time. But that waiting is not just passive, it’s active. Intentionally giving it to Him and His wisdom to work out in His time.

MOLESKIN:
Thanks, Doubtfire for coming out for the pre-ruck!
ANNOUNCEMENTS:
Mend house workout Monday at 6.

The Burpee Machine

THE SCENE: 30 degrees of darkness – But the men prevailed!
F3 WELCOME & DISCLAIMER

Welcome to my last dis-respectful Q!  Turning 50 tomorrow. 🙂

WARM-O-RAMA:

  • 50 SSH
  • 20 Cherry Pickers
  • 20 Lunges
  • 20 Side Lunges
  • 20 Imperial Walkers
  • 20 Bicycles
  • Welcome gentlement to THE BURPEE MACHINE:
    Breaking down the burpee into six exercises to be done at six different stations.
  • Plank
  • Merkin
  • Frog
  • Deep Squat
  • Squat Jumps
  • Side Straddle Hops

1 or 2 Him’s spread out per station.  Everyone starts doing the exercise of their station until they get bumped by the up and coming HIM.  The machine starts when the first Planker gets up and runs to the touch point (10,50, or 100 yards away) and back to the next station (Merkin). That person then commences Merkins and the dudes doing merkins get up and run to the touch point and return to the next station at which they “bump” the exerciser to the next station (Deep Squat). And so on until the last him is reached (Side straddle hops) and he gets bumped back to the beginning of the “Machine” at which point the cycle starts all over.

We did one round at 10 yards, and 20 yards and then ran to the Hill bowl behind the CMU pile where each him picked up a CMU and we lined up the machine stations at the top of the Hill and designated the cement 25 yards below as the touch point to go to and return from.  Except now we were carrying a CMU with us to each station.  We almost completed one round of this.

MARY:
In light of a big gut STUFFER coming the next day, we did all ab & core work.

  • 20 Bicycles
  • 20 Star Crunches
  • 20 Imperial Walkers
  • 20 Windmills
  • American Hammer shoulder circle passing 3 CMU’s
  • 10 Single left arm- star crunches
  • 10 single right arm-star crunches
  • 20 Big Boy Situps Circle passing CMU’s at top of BBS.
  • Hopefully that burned off some excess calories … that will be gained tomorrow.
    COUNT-OFF & NAME-O-RAMA  9 Hims
    CIRCLE OF TRUST/BOM:
    Reading of the hidden psalm in 1 Chronicles 16:8-32  As a reminder to give thanks for everything and submit under the Lord’s Majesty.
  • Psalm of Thanksgiving
    8Oh give thanks to the Lord, call upon His name;
    Make known His deeds among the peoples.
    9Sing to Him, sing praises to Him;
    Speak of all His wonders.
    10Glory in His holy name;
    Let the heart of those who seek the Lord be glad.
    11Seek the Lord and His strength;
    Seek His face continually.
    12Remember His wonderful deeds which He has done,
    His marvels and the judgments from His mouth,
    13O seed of Israel His servant,
    Sons of Jacob, His chosen ones!
    14He is the Lord our God;
    His judgments are in all the earth.
    15Remember His covenant forever,
    The word which He commanded to a thousand generations,
    16The covenant which He made with Abraham,
    And His oath to Isaac.
    17He also confirmed it to Jacob for a statute,
    To Israel as an everlasting covenant,
    18Saying, “To you I will give the land of Canaan,
    As the portion of your inheritance.”
    19When they were only a few in number,
    Very few, and strangers in it,
    20And they wandered about from nation to nation,
    And from one kingdom to another people,
    21He permitted no man to oppress them,
    And He reproved kings for their sakes, saying,
    22“Do not touch My anointed ones,
    And do My prophets no harm.”
    23Sing to the Lord, all the earth;
    Proclaim good tidings of His salvation from day to day.
    24Tell of His glory among the nations,
    His wonderful deeds among all the peoples.
    25For great is the Lord, and greatly to be praised;
    He also is to be feared above all gods.
    26For all the gods of the peoples are idols,
    But the Lord made the heavens.
    27Splendor and majesty are before Him,
    Strength and joy are in His place.
    28Ascribe to the Lord, O families of the peoples,
    Ascribe to the Lord glory and strength.
    29Ascribe to the Lord the glory due His name;
    Bring an offering, and come before Him;
    Worship the Lord in holy array.
    30Tremble before Him, all the earth;
    Indeed, the world is firmly established, it will not be moved.
    31Let the heavens be glad, and let the earth rejoice;
    And let them say among the nations, “The Lord reigns.”
    32Let the sea roar, and all it contains;
    Let the field exult, and all that is in it.
    33Then the trees of the forest will sing for joy before the Lord;
    For He is coming to judge the earth.
    34O give thanks to the Lord, for He is good;
    For His lovingkindness is everlasting.
    35Then say, “Save us, O God of our salvation,
    And gather us and deliver us from the nations,
    To give thanks to Your holy name,
    And glory in Your praise.”
    36Blessed be the Lord, the God of Israel,
    From everlasting even to everlasting.

    MOLESKIN:
    Booster’s Dad, Wives, families, love, patience.