F3 Knoxville

Tag: Drifter

Modified Murph

THE SCENE: 67 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short mosey to show the run course of the workout
THA-THANG:
Modified Murph workout, replacing pull ups with sit ups. Broken into 10 sets for the pt with a run at each end. The run totaled a little short of a mile each time

  • 10 big boy sit ups
  • 20 merkins
  • 30 squats

MARY:
Those who finished the thang early started another round. No time for Mary
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:
A man was traveling India when he stopped at a village that used elephants for travel and other purposes. The elephants were tied up with ropes they could easily have escaped.

The man asked the villagers about this and was told that the same ropes were used from when the elephants were babies. They learned that the rope was too strong and by the time they were grown they accepted their limits and didn’t try to pull the rope anymore

Far too often we do the same. We accept limitations that we could overcome if we tried. It’s important to keep pushing ourselves and not accept limits

MOLESKIN:
Thoughts are with Postpone and Pinocchio’s family as well as with Nair’s friend Viktoriya
ANNOUNCEMENTS:
2.0 workout 8:30am Saturday at Arsenal

Today was the day

THE SCENE: 70’s & cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x31, Imperial Squat Walkers x8, Overhead Claps x20 something, Tempo Merkins IC x8

THA-THANG:
Dora 3-2-1. One battle buddy does workout while the other moseys to 3rd light post for 5 burpees. We modified during the merkins to Iron Mike 2CT.

  • 300 Squats
  • 200 Merkins
  • 100 V Ups

Round The Fountain: partners start at the same point & bear crawl to opposite side until meeting again.

  • Around the world lunges (1 lunge =1) x300
  • BBS x200
  • Diamond Merkins x100

Q had brain fog from Taco’s Q how long the beat down takes & all groups were somewhere in Round 2 when Recover was called.
MARY:
20 BBS OYO, Hello Dolly 4 CT IC x1
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:

If you want the life you want, it will cost you the life you have.

Proverbs 13:19- A longing fulfilled is sweet to the soul, but fools detest turning from evil.

New Living Translation- It is pleasant to see dreams come true, but fools refuse to turn from evil to attain them.

All change starts with telling the truth about how things are now. Observe your habits- what do you tell yourself, where are you or what are you doing when you mess up your goals. You live on brain patterns. We don’t know that we’re checked out until we check back in. It’s amazing what change you can drive when you do check in.

“You step in 0% of the dog poop that you see.”

  • Practice is a process, not a destination. Did you know self guided missles miss there target 90% of the time? They have an algorithmic called course correction.
  • Who do you want to be on November 20th? Set goals for your work, biological, and family self. Identify one goal for each that you can do this week

MOLESKIN:
ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal. Not stated but Special thanks to Moses for giving us a platform to practice the 2nd F.

Crazy 48s, Bomb Shelter edition

THE SCENE: Dry, but with the usual midsummer thick-as-pea-soup air.
F3 WELCOME & DISCLAIMER
Pretty sure the disclaimer happened… YHC was a bit late getting down to Alcoa.
WARM-O-RAMA:
25x SSH IC courtesy of Drifter
5x Cherry Pickers
10x Rockettes
10x Imperial Squat Walkers
10x LBAC each way

THA-THANG:
Crazy 48s on the grinder:
24 merkins at Pavalon end, 24 at the Scrapyard for a total of 48
Half-lap mosey around the park (about a quarter mile)
12 merkins and 12 iron mikes at each of the 4 corners of the grinder for 48 each
Half-lap around the park
8 merkins, 8 iron mikes, and 8 V-ups at each corner plus the midpoints of the long sides. 48 each again.
Half-lap around the park
6 each of merkins, iron mikes, V-ups, and 8-ct body builders at each corner of a figure-8 around the grinder for the last 48.

MARY:
Just finished the last 48 right on time. No Mary today.
COUNT-OFF & NAME-O-RAMA
11 came out to kick Thursday square in the jaw.
CIRCLE OF TRUST/BOM:
My mother in law passed away from Alzheimers a couple of weeks ago. As the disease progressed and took more of her mind, she forgot who anyone was. But she never forgot the Lord, and still talked to Him and about Him to all of us. At her Celebration of Life service, we played the old hymn “It Is Well”, because even until the end she knew that it was well with her soul. Ended the COT by singing that hymn.
MOLESKIN:
Terribly sorry about being late. But those 48s would have been a bit crazier if I hadn’t turned around for a pit stop.
ANNOUNCEMENTS:
So much to do! 2.0 workout next weekend, Off the Chain next month. Sign up!

Absolutely Abtastic

THE SCENE: 70 degrees.  Slight breeze, but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Arm Circles IC each way
  • 10 x tempo squats IC
  • 10 x tempo merkins IC

THA-THANG:
Mosey with CMU to Tennis Courts.  Leave CMU on parking lot side.  Run 1 lap around tennis courts with stop at each corner for 10 merkins.

Thing 1:

Partner Up.  One partner runs the width of 2 tennis courts,  5 Plank Jacks (4 ct), run back.  The other partner is doing the exercise below and then they swap.  Exercises are done for the length of time the other person is running.  Most pax did 2 rounds.

  • Flutter Kicks (CMU)
  • Gas Pumps
  • American Hammers
  • Big Boy Sit Ups
  • Hello Dolly
  • Swimmers
  • Rinse and repeat

Thing 2:

Back to the Grinder.  No Partner.  Complete the four exercises below then run to Troll Bridge and Back.  Reps for each round are 10-15-20-15-10.  Most made it up and down the ladder with a few starting back up the ladder.

  • CMU Swings
  • Bent Over Rows
  • CMU Floor Press
  • Overhead Press 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
John 1:4-5  “4 In Him was life, and the life was the light of men. 5 And the light shines in the darkness, and the darkness did not [a]comprehend it.”  That’s how it was for me.  When I was in the darkness I didn’t understand the Light.
MOLESKIN:
Prayers for healing for family members particularly for Hammy’s and Limbo’s family.
ANNOUNCEMENTS:

Slingshots Fired

THE SCENE: It kind of felt like we were standing right outside a dryer vent that was working on a load of towels. That is to say, pretty humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Imp Squat Walkers, 10 Merkins.
THA-THANG:
Slingshot to the church parking lot. I.e. one partner farmer carries 2 CMUs whole the other does 10 Merkins and 10 squats, then runs to catch up and swap.

At the church. One partner Lt. Dan (2 lunge, 1 squat) to 3rd median and jog back. Other partner loops on 20 CMU Swings, 20 Curls, 20 Alpos. Complete 2 rounds.

Slingshot to educator for 7s. Thrusters and Body Builders.

Trudge back. Stopping for some Mary on the way.

MARY:
In cadence: 20 Flutter Kicks, 20 Hello Dolly, 20 broken gas pumps (pause and count 3 on the outs and the ups).
COUNT-OFF & NAME-O-RAMA
8 HIMs, 1 2.0, 1 FNG from out of town.
CIRCLE OF TRUST/BOM:
Been having an odd few weeks. Been thinking about changing up careers and all sorts of crazy stuff. At the root of it all is a sense that I want more direction from God on what I should be focusing on with work, home, and serving others. Got a bit of a Holy Spirit gut check when He asked me to look at the “resume” of my last few weeks at home. I had been tense and not very encouraging or helpful to my family. If I were looking at hiring myself for similar service/work with others, I would not pick me for the job. While this was extremely convicting and humbling, it also gave me a lot of clarity and peace. I need to be focusing on what’s right in front of me as practice for whatever is to come. I need to face helping out around the house with joy rather than frustration. When I am faithful with this little, then I can be entrusted with much.
MOLESKIN:
Veep wanted it noted that for the Farmer carry, I was partnered with the 2.0 and had one brick. I will also note that the 2.0 did not carry my CMU, so there…. Also need to note that this was absolutely brutal. Only reuse when needing to punish someone.
ANNOUNCEMENTS:
Of the chain is postponed until aug 21. Moses’s thing is still on July 17. Be sure to sign up for head count. Also a 3rd F type thing is happening on Aug 14 at Swerve’s church. See slack for details.