F3 Knoxville

Tag: Drifter

Circle of Life

THE SCENE: 42 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Little Baby Arm Circles Forward IC x 10

Little Baby Arm Circles Reverse IC x 10

Imperial Squat Walkers IC x 6
THA-THANG:
Mosey around tennis court to get the blood circulating.  Pick up CMUs at grinder and head down to the greenway Circle of Life that stretches from Alcoa Rd to the fountain.  Exercises written in chalk at various stations around the Circle.  1st lap 5 reps, 2nd lap 10 reps, 3rd lap 15 reps, 4th lap 20 reps….then work back down the ladder as time permits.

  • CMU Swings & CMU Overhead Presses
  • Peter Parker 2ct
  • Jump Squats
  • Shoulder Taps 2ct
  • Big Boy Situps
  • Bernie for a stretch
  • Run for a stretch
  • Merkins
  • Crab Walk for a stretch
  • Run up Crumpet Hill to tree and back down
  • Burpees
  • Repeat until time runs out.  A few made it through the round of 20.  Most Pax were somewhere in the round of 20 when time ran out.  Making it through the round of 20 = 50 reps of each exercise.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 3:

A Time for Everything

3 There is a time for everything,
    and a season for every activity under the heavens:

2     a time to be born and a time to die,
    a time to plant and a time to uproot,
3     a time to kill and a time to heal,
    a time to tear down and a time to build,
4     a time to weep and a time to laugh,
    a time to mourn and a time to dance,
5     a time to scatter stones and a time to gather them,
    a time to embrace and a time to refrain from embracing,
6     a time to search and a time to give up,
    a time to keep and a time to throw away,
7     a time to tear and a time to mend,
    a time to be silent and a time to speak,
8     a time to love and a time to hate,
    a time for war and a time for peace.

MOLESKIN:

There is a time for all things and that is the way it is intended.  Try to focus on being present in each of those times.  When the sad or difficult times come let’s not become depressed and pine for the “good old days”…Be present in the difficulty and try to help those around you.  When the happy times are here enjoy them and be present….rather than be burdened by regrets and things in the past.  If there is a time for all things then be present in that time when in happens.

ANNOUNCEMENTS:

Destroy the Death Star

THE SCENE: low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers

C3P0s – cherry pickers 3 count x 10

Hi-Low Rens – tempo squats x 10
THA-THANG:
3 different missions all with a partner

Mission 1- Training on Dagobah

With 1 partner with BTTW seated position counts out the reps of the partner.  The exercises are as follows:

  • CMU Curls x 20
  • Overhead press x 20
  • Big Boy sit-ups x 20

Switch and repeat x 3

Mission 2 – Destroy the Death Star

10 cones are in a big circle.  Start by doing with your partner:

  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone
  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone

After completing one round run a victory lap. After finishing the second and final time run 2 victory laps.

Congrats you destroyed the Death Star!!!!

Mission 3- Chewy Carrying C3P0

1 partner carries 2 CMUs to the end of the grindstone and leaves them and runs back to their partner.  While the one partner carries the other does:

  • Round 1 – Burpees
  • Round 2 – Squats
  • Round 3 – Shoulder Taps

Rinse and Repeat until recover.

 

MARY:
Chewbacca claps (overhead claps) until time.
COUNT-OFF & NAME-O-Rama

13 Hims were strong with the force.
CIRCLE OF TRUST/BOM:
Top 8 wise advice/quotes from Yoda
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Day We All Were Q

THE SCENE: it was nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4 of us took turns being the Q.

20 SSH, 5 wide/normal/dimond merkins, 10 imperial squat walkers, 5 cherry pickers

THA-THANG:
Grab 2 “half” cmu and on to Mt. Suckmore.

Stop sign PT on the way. Some blockees. Some BBS. Etc.

At Suckmore, 5, 10 15 20 top and bottom

  • Drifter: Back Flys and Apolo Ono, Burnie up
  • Espy: Single arm press and body builders, Burnie up, bear crawl for the 20s
  • Smokie: curls and merkins, bear crawls stay
  • Lumberjack: elf on the shelf and wide merkins, bear crawls still…

Mosey back with stop sign PT

MARY:
American Hammer 20, flutter kicks with blocks over head 20, box cutters 20, ww2 with cmu 10
COUNT-OFF & NAME-O-RAMA
3 HIM and 1 2.0
CIRCLE OF TRUST/BOM:
We each reflected on something meaningful to us. Our moms were top of mind as well as other moms we cherish.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blowin’

THE SCENE: 47 degrees F, 97% humidity, beautiful skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Bulldogs, Imperial Squat Walkers
THA-THANG:
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

MARY:
Box cutters, flutter kicks, Chest presses
COUNT-OFF & NAME-O-RAMA
15 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

MOLESKIN:
Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Merlotatron 1300

THE SCENE: 46, it was nice to have sunrise . As Waterfall said, its nice to see everyone’s faces
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata – 4 min

  • SSH
  • Mountain Climbers
  • Merkins
  • Squat Jumps
  • BBS

Mosey to Mt. Krumpet

THA-THANG:

Todays beat down was dedicated the my daughters high school lacrosse team. They won their first game yesterday, which was also there last. They persevered a long season of losing big. In their last game they won 13-3. Therefore the pax completed partner 13’s with a 5 since my daughter wears 5.

Pax start at base of Mt. Krumpet. Pax A begins the 13 for Rd 1, while pax B runs to the area behind the park side to the left side of Mt. Krumpet. pax B travels up Mt. Krumpet a few hundred feet and back down and to base where pax A is working.

paxB hold a bear crawl while they wait for pax A to get of Mt. Krumpet if they are back before they finsih at top.

pax share the reps with their partner.

Rd1  13’s- Boat to Cano- Burpee

pax B- Run

Rd2  13’s- HR Merkins- Burpee

paxB – Broad jump up/ run down

Rd3  5’s – Apollo Ono’s- Burpee

pax B- Bernie up / run down

 

Before the teams go to next Rd they complete 5 partner lateral hops on a 2 ct. each pax completes 5 and hold 5 planks, switch every L/R` 2ct

 

MARY:
Tabata- 4 min

  • crunchy frog
  • shoulder taps

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
As i mentioned this beatdown was dedicated to the Lady T’s. They really embodied the idea of perseverance. This was the first year this team played together and for the majority of the girls, like my daughter this was there first time playing lacrosse. Lacrosse games can get out of hand quick, especially if your knew to the game against good teams. However the Lady T’s continued all year to practice, show up, play hard and lose big. They embodied the definition of perseverance in the face of a HUGE obstacle. Last night their perseverance paid off changed, they won 13-3, in a game that showed the hard work paying off.

Having perseverance in the face of obstacles is key to our success as leaders. It takes perseverance to show up every day to post knowing the beatdown is going to be hard. But we know the payoff behind the obstacle is a better life.

 

MOLESKIN:

ANNOUNCEMENTS: