F3 Knoxville

Tag: Espy

Racket on the Courts

THE SCENE: Warm, overcast, ground was a little damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkin pumpers, 10 boxer jacks, warm up lap: butt kicks, high knees, side lunges, sprint, hold plank.
THA-THANG:
Part 1: tennis courts | 25 min

Start at baseline. Crab walk 1 court, 5 reps. Bear crawl 2nd court, 10 reps. Crab walk, 15. Bear crawl, 20. Run back to start.

  • Merkin pumpers all the way down
  • Then single count side lunge all the way down
  • Bear hops
  • Rinse and repeat

Indian run long lap back to grinder. 5 min

Part 2: grinder | 25 min

Now, do all exercises in a row. 5 reps, then 10, 15, 20. When you need a break, run to pull up bars and 2 pull ups. Be sure to fully extend your arms.

  • Up and over merkins single count
  • Iron squat leaps (Iron squat where you jump over the cmu)
  • CMU curl/overhead press
  • Rince and repeat after 20 reps (i.e. back to 5 reps)

MARY:
20 ankle touches in cadence, 10 six inch crunches, 20 shoulder taps, 10 six inch crunches, 10 super man swims, 10 six inch crunches. Calf raises for time.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 2.0


CIRCLE OF TRUST/BOM:
You never know what someone is going through. There is still a lot of bad out in the world. And even when you look at someone, you don’t know what is going on inside for them. So reach out. Connect. Find that one small good thing you can do today, and do it. Maybe in March you can raise some awareness for the hurting people of the world. Do 100 reps of something every day, and show your willingness to reach out and connect with the hurting. Invite them in even if it makes your day a little harder. You might need them as much as they need you.
MOLESKIN:

 

ANNOUNCEMENTS:
Arsenal Launch on Saturday March 6! Let’s keep the covid guidelines in mind to help any new folks feel good about coming.

Press Your Luck Along the Kraken

THE SCENE:

55 and nice, maybe 1 or 2 raindrops
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 8

LBAC IC x 51 forward

LBAC IC x 3 reverse

CMU overhead press IC x 10
THA-THANG:

Mosey with CMU to Kraken alongside Crumpit. 7 stations set up along Kraken with deck of cards. Battle buddy up and 1 buddy performs exercise listed based on card drawn while 2nd buddy runs loop. Once buddy returns, trade off. All exercises done AMRAP unless otherwise specified. Once station completed move on with CMU to next station. Cards with exercises listed below:

2- blockees

3- thrusters

4- merkins

5- CMU swings

6- squats

7- OH press w/ CMU

8- iron mikes

9- flutter kicks with CMU

10- bent over row with CMU

J- body builders

Q- Both partners lunge ahead to next station with CMU

K- Partners run up Crumpit, 5 burpees at top and move to next station

Ace- Partners bear crawl to next station. Get CMU to next station as well.

Joker- Partners bear crawl up Crumpit, crawl bear down and move to next station

Mosey back to Grinder with CMU.

MARY:
Iron Cross with OH claps IC x 30ish

COUNT-OFF & NAME-O-RAMA
12 HIMs and 1 2.0.
CIRCLE OF TRUST/BOM:
I’ve been struggling this week. Negative self thoughts, mental and physical fatigue with work, and frustrations with unanswered prayers have filled me up. It’s good to be out here together with this group and recharge my batteries.

Yesterday, I got a text from a fellow HIM after a long day checking on me. It gave me strength and refocused me. Don’t forget our 2nd F. Check on each other, offer words of encouragement, and send text messages/ make phone calls. You never know what someone is going through internally based off how they appear on the exterior. Reach out to someone today whether text message or phone call. We are called to be a brotherhood and while fitness and faith are integral pieces, fellowship amongst us ties it all together.

MOLESKIN:

Remove some cards from decks next time as a lot of repeats (too many iron mikes)

Ecclesiastes 4: 9-10

”Two are better than one; because they have a good reward for their labour. For if they fall, the one will lift up his fellow; but woe to him that is alone when he falleth; for he hath not another to help him up.”

ANNOUNCEMENTS:
Coffeeteria after beat down Saturday.

Meeting to distribute flyers at Arsenal AO this Saturday at 6.

Launch of Arsenal AO following Saturday 3/6/21 at 7 AM sharp.

Getting off the bench

THE SCENE: Nice, clear morning with a temperature of 35 degrees
F3 WELCOME & DISCLAIMER

Not a professional or doctor, socially distance, push yourselves to get better

WARM-O-RAMA:

Warm up consisted of SSH (15), 10 Imperial Squat Walkers, 8 little baby arm circles, 8 Mountain Man Poopers,

THA-THANG:
We started off with a merkin exercise of bring sally up to the song Flower by Moby. This consists of 3 minutes of merkins, with holding at various positions.

PAX then took to the AO benches to do a battle buddy style beatdown consisting of:

  • 20 Single Count Step Ups
  • 10 Burpee Bench Jumps
  • 15 Derkins
  • 15 CMU RDL’s
  • 30 Dips
  • 15 Seated CMU overhead press

While one partner was working, the other took an AO lab. Workout was completed independently, meaning each PAX kept track of individual reps and excercises.

MARY:

A brief Mary was done by PAX picking an exercise for other PAX to complete while they mosey to the other end of the AO to complete 10 single count Iron Mikes. Exercises completed were 10 Thrusters, 10 CMU swings, 10 Mountain man poopers, and 10 4 count CMU flutterkicks

COUNT-OFF & NAME-O-RAMA
18 Came out. Napster, Hammy, Drifter, Postpone, Scoutmaster, Moses, Avocado, Taco, Espy, Limbo, Smoky, Genome, Nado, Toad, Nair, Hundo, T-Bone, Hellbender.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

“There’s three things, to my account, that I need each day: One of them is something to look up to, another is something to look forward to, and another is someone to chase,” McConaughey

I encouraged PAX to answer these three questions, and challenged them to be the person today they want to be tomorrow. Everyday we must make hard decisions to better ourselves and our community.

ANNOUNCEMENTS:
The Arsenal AO launch is scheduled for March 6th!!

Battle against the Four Horsemen

JTHE SCENE: 22 degrees, clear skies and the sun starting to break.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 plank jacks- IC
  • mosey to troll bridge
  • 6 SL DL, each leg – oyo
  • mosey to playground behind pavilion
  • 10 forward LBAC- IC
  • 10 back LBAC- IC
  • Mosey to tennis court
  • 10 cherry pickers- IC

THA-THANG:
This is a circuit workout with 4 stations. 3 Rounds.  Each Round begins at the grindstone by pavilion. Reps increase with each round, exercises stay the same.

  • Stations: #1 Grindstone, #2 crosswalk past troll bridge, #3 play ground behind pavilion, and #4 tennis courts.
  • Each Round begins with a CMU OH Lunge from the pavilion to the cone by the first basketball goal
  • RD1
  • 10- Squat Hold w CMU curl to press
  • 10- CMU swings
  • 10- Woodchoppers
  • CMU carry back to start at pavilion

Mosey to end of troll bridge to station #2

  • 10- Jump lunges- 1ct
  • 10- clap push ups
  • 10- Apollo Onos
  • 10- SLDL to Sl Jump- 1ct

Mosey to Station #3 playground

  • 20- decline swing push ups
  • 20 incline bench push ups
  • 20 pull ups/ BW Rows

Mosey to station # 4 tennis courts

  • 4- burpees
  • Agassi from sideline- forward run, Bernie back
  • 4 burpees

Mosey back to Grinde Stone

  • RD 2
  • Station #1
  • 20 squat hold/ CMU curl to press
  • 20 CMU swings
  • 20 woodchoppers- each side
  • CMU carry back to start at pavilion
  • Station #2 reps increase to-
  • 20-Jump Lunges- 1ct
  • 20 Clap Push ups
  • 20 Apollo ono- 1ct
  • 10 SLDL to SL Jump- 1ct
  • Station #3
  • 30- decline swing push ups
  • 30- bench push ups
  • 30- pull ups/ bw row
  • Station # 4
  • 6 burpees
  • Agassi
  • 6 burpees
  • RD 3
  • Station #1
  • 30 squat hold/ CMU curl to press
  • 30 CMU swings
  • 30 woodchoppers- each side
  • CMU carry back to start at pavilion
  • Station #2
  • 30 Jump lunges one count
  • 30- clap push ups
  • 30- Apollo ono- one count
  • 15 SL DL to Jump- 1ct
  • Station #3
  • 40- decline push ups
  • 40- bench push ups
  • 40 pull ups/ BW rows
  • Station #4
  • 8 burpees
  • Agassi
  • 8 burpees

If you finish all three rounds start at RD#3 and work back.

MARY:

  • 30 flutter kicks- IC
  • 10 tempo peter parkers- 4ct
  • leg hold w crunch for time – 45 sec

COUNT-OFF & NAME-O-RAMA
FNG 2.0 Miracle- Welcome to the PAX!
CIRCLE OF TRUST/BOM:
the ideal team player, Patrick Lencioni- leadership fable

  • model is someone who is humble hungry and smart
  • Humble- “Humility is the single greatest and most indispensable attribute of being a team player”
  • Hungry- ” Hunger people almost never have to be pushed by a manager or leader to work harder because they are self motivated and diligent”
  • Smart- Lencioni says this is the hardest and most important to define. ” Smart simply refers to a persons common sense about people”  They ask good questions, listen to what oters are saying and stay engaged in conversation intently.
  • ” What makes humble, hungry and smart powerful and unique is the the individual attributes themselves but rather the required combination”
  • this apply to our lives outside of our professional lives. As HIM’s we have roles in our family, community,  and in the PAX that we can demonstrated values of an ideal team player.
  • Lencioni closes the book applying these principles to life outside. He says “A humble , hungry, and smart spouse, parent, friend, or neighbor is going to be a more effective, inspiring, and attractive person- one that draws others to them and serves others better” ” But I must admit that apart from the other two virtues humility stands alone. It is, indeed, the greatest of all virtues and the antithesis of pride, which is the root of all sin, according to the Bible. The most compelling example of humility in the history of mankind can be found in Christ, who humbled himself to share in our humanity. He attracted people of all kinds when he walked the earth, and continues to do so today, providing an example of humility that is as powerful as it is countercultural.”

MOLESKIN:

ANNOUNCEMENTS:
Launch of Arsenal March 6- 7 AM!!

28 Years Young

THE SCENE: 35 degrees with slush and rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x10 IC
LB Arm Circles x12 IC (forward and backward)
THA-THANG:
28 reps of each exercise at each cone (5 total cones). Rinse and repeat! Everyone finished at least one loop and most finished two. Exercises are below:

Cone #1 (at the grinder)
CMU Curl, Press, Tri
Goblet Squats
Flutter Kicks Holding CMU (4 count)
Cone #2 (end of troll bridge)
Dry Docks
Iron Mikes (Single Count)
BBS
Cone #3 (Halfway to road)
Side tri rises
Jump Squats
Boxcutters IC
Cone #4 (At the road)
BURPEES!
Cone #5 (Start of Sidewalk)
Bear Crawl 2 light poles

MARY:
Little Baby Crunches OYO for about 20 seconds to finish it off.
COUNT-OFF & NAME-O-RAMA
12 men this morning including a 2.0.
CIRCLE OF TRUST/BOM:
Looking back at the last 28 years, I started thinking a lot about words vs. action. Benjamin Franklin said “Well done is always better than well said” and that speaks volumes to me. No famous speech is famous just because of the words, but because of the action the speaker took or inspired others to take. Words mean nothing, actions mean something, and words along with actions mean everything.
MOLESKIN:

ANNOUNCEMENTS: