F3 Knoxville

Tag: Espy

MIWOD

THE SCENE: just the slightest hint of fall in the air.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Merkings

Some planks with arm circles. Some light stretching.
THA-THANG:
Massive Inchworm of Death (MIWOD)

Line up in plank. Bear crawl to the front of the line.

Hold table top. Crab walk to the front of the line.

Hold squat. Inchworm to front of the line.

Stop for PT. Then Rinse and repeat.

PT consisted of:

  • 20 squats in cadence (so really 40)
  • 20 lunges, or 20 beast merkins, or 20 merkins
  • 20 sit ups, or 20 flutter kicks, or 10 leg lifts and hold 6 inches

A short run at the end before heading back for Mary.

MARY:
Thunderstruck came on the playlist on our way back, so we caught the tail end of that. Mountain climbers throughout and merkins on every “thunder”. 20 box cutters. 25 superman swims. LBC cash out.
COUNT-OFF & NAME-O-RAMA
8 PAX today!
CIRCLE OF TRUST/BOM:
Resilience. Just learned about creepy AI that is learning how to exploit weaknesses in human decision making. To me this means we need to have some resolve on the things that matter and be resistant. We just learned we can do this physically. But we also need to do this mentally and emotionally too. Just know that you can make it, and you have brothers right there with you all along the way.
MOLESKIN:

ANNOUNCEMENTS:
Hardship hill coordinating obstacles. Discussions started on potentially migrating some slack channels one direction or another.

2018 IP revist

THE SCENE: said it once say it all summer, warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
walk with blocks. OH carry , rev lunge, rielf carry to the baseball field.
THA-THANG:

Thang 1:

  • 15 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 14 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 13 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 12 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 11 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 10 BBJO – most the pax made it here in the 30 min allotted
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 9 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 8 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 7 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 6 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 5 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 4 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B
  • 3 Burpee block jump overs
  • 50 HR Merkins
  • Broad Jump 10 yrds out and back
  • 2 BBJO
  • 50 goblet squats
  • BJ 10yrd O/B
  • 1 BBJO
  • 50 Leg Raises w CMU at arms extended
  • BJ 10yrd O/B

MARY:
Tabatta Mary- 30 sec on 10 off- Bear crunch, side plank- repeat for time
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Confidence is preparation. Everything else is beyond your control”- Richard Kline

“When you have confidence, you can have a lot of fun. And when you have fun, you can amazing things. “- Joe Namath
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Something different but kind of the same

THE SCENE: Raining lightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders
  • Lunges with side shuffle

mosey back to start, divide into teams of 2. 1 member walks item to end of grinder while 1 member does exercise while waiting on him. Once it arrives, switch up. Switch to different item after both have carried.
exercises are: Big log: dealers choice Merkins , small log: speed skaters, HEAVY CMU: step ups, light CMU: LBCs

MARY: No time for her

COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I was expecting an absolute downpour this morning, but gladly took just a steady light rain. It was actually kind of refreshing kind of like doing a Nestea plunge into a pool while holding an ice tea. I always enjoy coming out to the bomb shelter, guys here are solid hard-working dudes. Did you know that The Hall of Fame Pittsburgh Steeler Lynn Swann was born in Alcoa. Although he moved to California to grow up, we can still claim him as a Alcoan. I have been a lifelong Steelers fan my entire life, but really haven’t watched much football in the last 6 years. Don’t care for the product anymore. What I do care for is a nice pizza pie. I’ve had pizza every day this week. Am I getting sick of it?….no. That and Mexican food I can eat pretty much every day. Although my bowels would disagree with me. Speaking of, as I mentioned to Woodshack this morning, I had the urge to go mid work out. I don’t think that’s ever happened to me. Thank God it subsided. My son came out to F3 and got named backsplash because he could not get it to subside. Don’t think he cares for that nickname too much. Well I’ve got to get going and get ready to have some breakfast with my father-in-law. He is a great guy and I’m happy to have him in my life. Everyone have a great day and I hope you enjoyed the work out and back blast. If so post a gorilla 🦍 emoji on the slack post, you will be a part of the very Exclusive I read tanks back blast club. Late

ANNOUNCEMENTS:
Hardship Hill

5 Corner Tennis

THE SCENE: 70s and muggy. Not sure if it was the beatdown or what that soaked my shirt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Boxer Jacks, 10ish Beachbody Merkins, and a Warmup lap around the parking lot

THA-THANG:
Grab CMUs and head to the tennis courts!

5 corners with each round ascending reps by ten (10-20-30-40-30-20-10). Go as far and as fast as you can. We got everyone at least part way through round 4

The five corners

  • Alpos (Over head Carry to next corner)
  • Lawn Mowers (reps split between each arm)
  • Beachbody Merkins
  • Boxer Jacks (4 count…OMG!)
  • Side Lunges (split reps between each leg)

Between corners, sprint the long sides, bear crawl the short sides (except when carrying the CMU)

MARY:
Pax Roulette: 30 LBCs, 15 Box Cutters, 10 ankle grinder V-up combo move, 20 Flutter Kicks, Hold Super Man for time.  

COUNT-OFF & NAME-O-RAMA
5 HIMs!

CIRCLE OF TRUST/BOM:
Your time gets filled up with stupid stuff if you don’t consciously fill it with stuff that helps you. For me, I feel like I need to strive to fill my time with either Action or Preparing for Action. With Action, imagine who you think of yourself being. What does heroic you look like? A great father? Someone who rescues people from burning buildings? Whatever it is, you are not going to be ready to take action in those areas if you don’t spend time preparing. So don’t let stupid stuff like phone games (pointing at myself here) fill up time that could be better used to prepare you for what actions lie ahead. 

MOLESKIN:
N/A

ANNOUNCEMENTS:
Will be needing to coordinate around Hardship Hill obstacle build project.

Also a 2.0 workout on Aug 28 at the Arsenal!

Spectacular Panini

THE SCENE: Sprinkly, 72 degrees, 1000% humdity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Cherry pickers x 8.
  • A little of this.
  • A little of that.

THA-THANG:
The listed workout contained 3 rounds of 5 exercises.  To progress to each new exercise, the pax performed 10 Mr. Spectaculars.

  • CMU curls x 20, 30, 40
  • CMU thrusters x 20, 30, 40
  • CMU flutter kicks x 20, 30, 40
  • CMU Big boys x 20, 30, 40
  • CMU Goblet squats x 20, 30, 40
  • Most of the pax made it to the second round at least.

MARY:
Plank for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0
CIRCLE OF TRUST/BOM:
Philippians 3:13-14 says, “Brothers, I do not consider that I have made it my own.  But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” Perseverance is something that I have historically not been great at.  Yet things like F3, and most of my heroes for that matter, are great at this.  There is a “strain” that we should feel in this life if something is worth doing.  My own Dad worked swing shift at a paper mill and went to school for 18 years to earn his undergraduate degree.  It was hard.  I’m sure there were times where he wanted to quit, but he didn’t.  He stuck it out.  We will all face those types of challenges in our lives when life will get hard, and we will question, “Is it worth all this?”  It might be a particular job, a degree, a marriage, or a struggle with our kids.  However the answer is yes, yes it is.  We have to dig down and gut it out when it hurts.  We have to strain, but it is so much easier to do that together than it is to try and shoulder that alone.  God bless you men.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.