F3 Knoxville

Tag: Dreamer

Body builders anyone ?

THE SCENE: Drizzle my nizzle and 42
F3 WELCOME & DISCLAIMER

WARM UP

BURPS BETWEEN EACH EXERCISE , starting w one burp then 2 up to 5 then back down

SSHx20

squats x20

imperial walkers x20

imperial squat walkers x 20

Dry docks

mtn climbers

cmu triceps

cmu curls

 

 

THA-THANG:
Deck of cards

  • Hearts =bodybuilders
  • Diamond =flutters
  • Spades = cmu overhead squats
  • Clubs = cmu swings
  • Face cards 10 reps ic
  • lower cards do the number given
  • jokers, run a lap for each one

MARY:
Nunya
COUNT-OFF & NAME-O-RAMA
6 hims
CIRCLE OF TRUST/BOM:
Go to your dark place and see how you react or better yet reflect. Find an event that pushes you to those places. It’s therapudic to say the least .  Not saying to go to your dark place or isolate your self all the time but going to dark place can have a positive outcome. Spending brief moments alone in peace and quite can do wonders as well….go camping by yourself and reflect !
MOLESKIN:
Something about doing physical events that seem extreme to me is scary. I love diving into those black holes and seeing where it leads me. Doing the Heavy over a month ago, I went to my dark place several times but found ways to push through and be positive. The 5o mile Star course I did this last weekend, not so much any dark moments but it did push me more than I thought it would and enjoyed the suffering , if that makes sense !

Go find another event that sounds on the verge of impossible and make it possible

Looking forward to the next black hole!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Gaunlet

THE SCENE: Mid 40’s and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 hillbillies
Jog
5 burpees
Jog
5 merkins
Jog
5 calf raise squats
THA-THANG:
Mosey to the grassy area at back of the park.
(Gauntlet run is 5 staggered cones across field 30 yds apart with 5 burpees, 10 merkins, 15 calf raise squats at each cone)
Run the gauntlet, sprint back
Scissors x 25
Run the gauntlet, sprint back
Iron boys x 25
Run the gauntlet, sprint back
Captain Thor 5:20
Repeat
MARY:
Broga:
Warrior 1
Warrior 2
Reverse warrior
COUNT-OFF & NAME-O-RAMA
8 Men survived the gauntlet including Drifter with a 20lb weight vest!
CIRCLE OF TRUST/BOM:
Rules to teach your son

1. Never shake a man’s hand sitting down.
2. Don’t enter a pool by the stairs.
3. The man at the BBQ Grill is the closest thing to a king.
4. In a negotiation, never make the first offer.
5. Request the late check-out.
6. When entrusted with a secret, keep it.
7. Hold your heroes to a higher standard.
8. Return a borrowed car with a full tank of gas.
9. Play with passion or don’t play at all…
10. When shaking hands, grip firmly and look them in the eye.
11. Don’t let a wishbone grow where a backbone should be.
12. If you need music on the beach, you’re missing the point.
13. Carrytwo handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
14. You marry the girl, you marry her family.
15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
16. Experience the serenity of traveling alone.
17. Never be afraid to ask out the best looking girl in the room.
18. Never turn down a breath mint.
19. A sport coat is worth 1000 words.
20. Try writing your own eulogy. Never stop revising.
21. Thank a veteran. Then make it up to him.
22. Eat lunch with the new kid.
23. After writing an angry email, read it carefully. Then delete it.
24. Ask your mom to play. She won’t let you win.
25. Manners maketh the man.
26. Give credit. Take the blame.
27. Stand up to Bullies. Protect those bullied.
28. Write down your dreams.
29. Take time to snuggle your pets, they love you so much and are always happy to see you.
30. Be confident and humble at the same time.
31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
32. In all things, give glory to God!
I’m sorry I can’t remember where this came from so I can’t give proper credit.
MOLESKIN:
ANNOUNCEMENTS:
Help with Habitat this Saturday after the beatdown. Tear down and rebuild of a deck.

Hungry Hungry HIMs

THE SCENE: Perfect weather, dry and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20
LB Arm Circles x12
LB Arm Circles Reverse x12
Little of this, little of that
Squats x15
Go to baseline and job across parking lot
Butt kicks back to second sign then jog rest of way
75% run to far side
100% run back
THA-THANG:
Thanks to Woodshack for the idea and providing all necessary equipment for this Q!

We played some modified hungry hungry hippo. There were four teams of 3 people (one team of 4) spread equidistant from the center.  Everyone did a wheelbarrow to the center and grabbed 4 tennis balls to throw back to their cone, then completed the wheelbarrow back. The whole team did 20 reps of each exercise on the tennis balls (15 reps if you got the orange tennis ball) and then returned the tennis balls to the center and repeated. While doing the wheelbarrow, the other member of the teams would hold Al Gore or a plank.

There were 21 tennis balls with different exercises on them and two orange tennis balls that were 15 bodybuilders. Each team got the orange balls at least twice.

MARY:
Boxcutters x20 before time was up
COUNT-OFF & NAME-O-RAMA
13 men crushed it this morning with no FNGs
CIRCLE OF TRUST/BOM:
Catholics have mass every day of the year and therefore have specific Bible readings every day of the year. Here is the Gospel for this morning:

Luke 15:1-10

The tax collectors and sinners were all drawing near to listen to Jesus, but the Pharisees and scribes began to complain, saying, ‘This man welcomes sinners and eats with them.’ So Jesus addressed this parable to them. ‘What man among you having a hundred sheep and losing one of them would not leave the ninety-nine in the desert and go after the lost one until he finds it? And when he does find it, he sets it on his shoulders with great joy and, upon his arrival home, he calls together his friends and neighbors and says to them, ‘Rejoice with me because I have found my lost sheep.’ I tell you, in just the same way there will be more joy in heaven over one sinner who repents than over ninety-nine righteous people who have no need of repentance.

Or what woman having ten coins and losing one would not light a lamp and sweep the house, searching carefully until she finds it? And when she does find it, she calls together her friends and neighbors and says to them, ‘Rejoice with me because I have found the coin that I lost.’ In just the same way, I tell you, there will be rejoicing among the angels of God over one sinner who repents.

These passages also remind me of the prodigal son. You see, we all want recognition and it makes us feel good when we are celebrated and told that we are doing a good job. But if we are not careful, we start to get jealous, just as the son who stayed with his father. If we think of the sheep in the passage above as humans, do you think that none of the 99 would be jealous? They did what they were supposed to do, but this other sheep that went off and got lost is getting a party because it came back.

The Bible also tells us that the man who puts money in the collection basket when everyone is watching him and making sure that they know he is contributing has his reward. That feeling he gets from the admiration of others is his reward. We must remember that our reward is in Heaven, and we must rejoice when one of our lost brothers or sisters comes back into communion with us. We should be the ones organizing the party, not the ones getting jealous because someone who was lost is getting that recognition.

MOLESKIN:

ANNOUNCEMENTS:

Grinders and Circuits

THE SCENE
51 and clear but wet

 

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Imperial Squat Walkers x15 (IC)
Merkins x15 (IC)
4ct Side Lunges x15(IC)
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)

Mosey to the curb.

 

Grinders
Partner up with Battle Buddy.  Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battel Buddy 2 is jumping air rope.  Switch.

Each round increase by 2 reps until each man does a total of 8 reps.  Three rounds:

  • Rd 1 = Diamond Merkins
  • Rd 2 = Squat Jumps
  • Rd 3 = Dry Docks

Mosey to pavilion area and circle up around the flag pole.

 

Circuit Corners
Divide up and head to 4 Stations.  Compete AMRAP in 15 min.

  • S1: 15 Burpees / 20 Reverse Pickle Pounders
  • S2: 20 Superman Swims/ 20 4ct Flutter Kicks
  • S3: 10 Chin-ups / 25 Prisoner Squats
  • S4: 25 Derkins / 20 Let Me Ups

Mosey back to SP and circle up

 

MARY
American Hammers  x20 (IC)
Merkins x10 OYO
4ct Box Cutters x20 (IC)
Merkins x10 OYO
Right Side Crunches x15 (IC)
Left Side Crunches x15 (IC)
Merkins x10 OYO

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM

Monday = Tabatas, Bear Crawls and Burpees

THE SCENE
34 and Clear

Welcome & Disclaimer

 

THE THANG
COP
SSH x30 (IC)
Tempo Squats x15 (IC)
Tempo Merkins x15 (IC)

Line up on curb
Run to far curb, stop half way and do 3 burpees, run back
4ct Diagonal Lunges x14(IC)
Run to far curb, stop half way and do 3 burpees, run back
Dive Bombers x15 (IC)
BAC Fwd x12 (IC)
BAC Bkwd x12 (IC)
Run to far curb, stop half way and do 3 burpees, run back

 

Tabata Terror
Divide up into 4 stations.  At each station, complete the exercise listed using at Tabata format (8 rounds, 20 seconds on 10 seconds off).  After eight rounds rotate counter-clockwise all the way around the parking lot and to the next station.

Exercises:

  • Station 1: Merkins
  • Station 2: Froggy Squats
  • Station 3: Dry Docks
  • Station 4: Tuck Jumps

 

Bearway to Heaven
Bear crawl suicides in the parking lot with burpees in the middle of each suicide.

Bear crawl to first line perform 7 burpees, bear crawl back.  Bear crawl to second line, 6 burpees, bear crawl back.  Continue until you get to 7th line, perform 1 burpee and bear crawl back to start.

 

MARY
American Hammers – x20 (IC)
4ct Flutter Kicks x20 (IC)

 

COT
Number off and Name-O-Rama – 27 PAX

 

BOM
“Never mind likes and dislikes; they are of no consequence.
Just do what must be done. This may not be happiness, but it is greatness.”

– George Bernard Shaw

I’m convinced that our culture’s relentless pursuit of comfort and convenience has robbed us of any sense of significance and meaning.  A life lived for self eventually implodes, leaving men empty and filled with regret.  We are not created for comfort, we are created for purpose and impact.  The pursuit of comfort and convenience breeds complacency.  The pursuit of purpose and impact fuels greatness.  We were made for greatness.

The thing is, we’ve confused greatness with success.  Martin Luther King Jr revealed the secret to greatness, “Everyone has the power for greatness, not for fame but greatness, because greatness is determined by service.”  It’s not what we get, it’s what we give.

Every day we wake to multiple opportunities to serve, opportunities for greatness.  Keep your eyes and hearts open brothers.  When you see the opportunity…seize it!  If it’s hard, embrace it!  The world is waiting for men of integrity and courage to assume their roles and lead.  You don’t need permission, you have already been commissioned.

 

Submitted by Cap’n Crunch