F3 Knoxville

Tag: Dreamer

Pick your improvement

THE SCENE: Calm and cool, 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, LBAC x 10, Walking Knee pull to chest x10, lunge twist x10

THA-THANG:

  • Mosey to Mt. Crumpet
  • Complete set # of reps per round spread between 2 exercises. Your choices how many reps you do of each exercise but you had to do a minimum of 20 per exercise
  • Between each round, pick the way you get up Mt. Crumpet: 1. Lunge 1/2 way, run 2. Broad jump 1/2 way, run 3. Bear crawl 1/2 way, run 4. Burnie all way up. At the top, do 10 WW2 or 10 BBS or 20 LBCs
  • Round 1: 80 reps, squat jumps or Iron Mike (1 ct)
  • Round 2: 80 reps Merkins or plank leg lifts (2ct)
  • Round 3: 60 reps Burpies or walking lunges
  • Round 4: 80 reps Mountain Climbers(2ct) or Shoulder Taps (2ct)
  • Mosey back to grinder: CMU Work, run grinder and do 10 knee tucks (while holding yourself up on the bars) between each round. Same format as above: finish total number of reps spread between 2 exercises
  • Round 1: 60 reps, Overhead press or Bent Rows (minimum 15)
  • Round 2: 50 reps, Curls or Upright Rows (minimum 10)
  • Round 3: 40 reps, Squat thrusters or burpie block jump overs (minimum 10)

MARY: Flutter kicks, Swimmers, Protractors.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just like we had small choices in how we did each part of the workout today, we have choices in nearly everything that we do in our daily life. Oftentimes, however, we choose to complain and worry about the things that we have absolutely no control over. In Matthew 6, it asks who can add one inch to his stature by worrying? No one! Let’s stop complaining and worrying about those things over which we have no control and instead focus on the things we can change each day.

Anti fragile

THE SCENE: 70s n dry , very dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank hold , merkins , plank hold , Peter Parker’s while giving disclaimer. Bombshelter men do work , even during the disclaimer!

Jog the grinder and back , 10 squats IC , jog again and back, 20 imp walkers IC, jog again and back , imp squat walkers

 

 

THA-THANG:
Mosey next to the playground for DORACIDES,

  • 100 bodybuilders
  • 200 monkey humpers (4ct!)
  • 300 big boys
  • Once done , burpee dans until the 6 finishes
  • w Doracides , p1 is doing exercise while p2 suicides 3 cones w burpees at each cone . 1st cone-1 burp, 2nd cone -2 burps , 3rd cone -3 burps , rum back and switch

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
17 pax
CIRCLE OF TRUST/BOM:

Black swan is a Crazy unexpected disastrous event

What are we:

1. Fragile

2. resilient and survive

3. anti-fragile , be durable and thrive 

Thriving  in the chaos of the unpredictable. 

MOLESKIN:
Let’s strive to be anti fragile ! That does not mean we go beat our chests and become tough guys, so to speak. It means we should prepare / practice to thrive in daily life. Could be a Q you have coming up or that business proposal or family life , etc…  the point is that if we are prepared and fit to thrive in our situation , what ever it may be, we will be able to adapt in a positive way to anything unpredictable.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Groundhog Day

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Windmills x 10
Cherry picker x 10
Arm circles x 10 f/b
THA-THANG:
For cardio between rounds we will run down to the troll bridge and make the loop. MODIFY: Run down to scrap yard and do 10 pull-ups.
At the pavalon OYO:
20 derkins
20 BBS w/ CMU
20 thrusters
20 curls
20 box squats w/ CMU
20 tricep extensions
MARY:
Block hammers x 10 2-count
CMU flutters x 10 4-count
Repeated 4 or 5 times.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:

“A warrior doesn’t have to be someone who is in the military. It’s an archetype within all of us. We all need to draw upon our warrior when we need to be firm and resolved–when we are clear where we stand and we don’t want to get pushed around. But to be a warrior you need to know where you stand and what your lines of demarcation are. Because if you don’t stand for something you fall for anything. And if you don’t stand for something and some bully comes along–whether that bully is an organization or your dad or your brother or anyone else in the world, then you’re not going to have the resolve to fight back. So the warrior ethos starts with cultivating a personal ethos, which is deep clarity around these questions–What is my purpose in life? What am I passionate about and how am I going to align those? And what are my principles that are going to keep me aligned as I move towards that? And develop a very profound vision of what that looks like for you.”

Mark Divine”

I honestly haven’t really defined my passion and my purpose so I cannot connect the 2. I want to meditate on this and find them.
MOLESKIN:
Most ran the loop and some occasionally modified. I think a couple got 5 rounds in and most 3+.
ANNOUNCEMENTS:

Dirty Dancing

THE SCENE: About 72° and dry, perfect weather for some dancing! 17 PAX total, 1 FNG (Wake Up)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Little Baby Arm Circles (10)
  • Reverse LBAC (10)
  • Cherry Pickers (10)
  • Booty Bounce Pops (10)
    • In a squat position, knees go out(1), in(2), out(3) and then lift right leg(1), Knees go out(1), in(2), out(3), then lift left leg(2) etc…

THA-THANG:
Setup on the Grinder in a Dora Style workout. Stuck with the dirty dancing theme and listened to the soundtrack during the workout. 3 sets of exercises per round with 2 rounds. Ran a small lap between rounds all completed with a partner. Wrote in chalk at the starting line what the exercises were and how many reps per exercise. Partners had to complete the total amount of reps combined before moving to next exercise.

Round 1:

  • 100 Dry Docks – Lunges to the end of the Grinder and run back
  • 150 V Ups – Crab walk to end of the Grinder and run back
  • 200 Jump and Tucks – Dirty Dancing Crawl to the end of the Grinder with CMU and carry back
    • Dirty Dancing Crawl – Push CMU on ground while listening to Dirty Dancing Soundtrack

Run to road and back around

Round 2:

  • 100 Merkins – Farmer Carry 2 CMUs to end of the Grinder and back
  • 150 Rise and Shines – Karaoke to the end of the Grinder and back
    • Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
      • Single count from one side to the other
      • Also acted as if you were lifting your dance partner as they jumped into your arms
  • 200 Big Boys – Sprint to end of the Grinder and run back

MARY:
Alphabet Mary (A-Z) and Finish on a Superman hold ~45sec
CIRCLE OF TRUST/BOM:
Recently I have been thinking about relationships, both with my wife and with my friends. I once heard some of the best relationship advice I think is out there. “Don’t keep score on favors, just do nice things for each other because you care about them.” My wife is in graduate school currently and she gets tired and exhausted by the end of the day like most of us. Even when we both are sitting on the couch, if she asked if I can get up and get her something, I don’t hesitate. I don’t really know what it is like to be in graduate school but I do know it takes a toll on her. Even tho I am tired too, I care about her enough to jump off the couch and get what she asked. I don’t keep count on how many times this happens because I don’t do it to have her do it for me later. I know she cares about be that when I am having a bad day, she will do the same.

Just do nice things for others because you care about them and because you are a nice person. Don’t do things for others so they will do things for you later. DON’T KEEP SCORE!! IT’S NOT A GAME TO WIN!!
MOLESKIN:
Keep Moses in your prayers on Saturday that him and his soon to be wife have a beautiful, stress-free wedding

Totem Pole of BOMBS

THE SCENE: Upper 70s and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Michael Phelps

Jump rope

Tempo Squats x 10 IC

Tempo Merkins x 10 IC

THA-THANG:

Mosey around the fountain to Mt. Crumpet.

Totem pole of BOMBS as so: first exercise then run up and around the tree and back down. First and second exercise then run up and back down. Once BOMBS is spelled start dropping the first exercise, then second etc.

Burpees – 10

X & O – 15

Merkin – 20

BBS – 25

Squat – 30

11s at the scrapyard. Dips and pull-ups.

MARY:
COUNT-OFF & NAME-O-RAMA
19 HIMs
CIRCLE OF TRUST/BOM:

I’ve said this before. I don’t think this is just to teach your son, but things I need to remember myself.

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. Carry two 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!

MOLESKIN:
ANNOUNCEMENTS: