F3 Knoxville

Tag: Espy

Sprint Work with a Suicidal Finish

THE SCENE: Mid 70’s with a welcomed breeze on the football field.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up jog to the football field. Just over .5 miles

The Thang:
Sprint Work with a Suicidal Finish:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
    • Jog laps around the field for the 6

Mary:
1 Round OYO:
(10) Ankle Touches
(10) BBS
(10) LBC

B.O.M.

Winners Focus on Winning. Losers Focus on Winners.

How much better individuals could we be if we took the energy focused on others in envy and spent that time reflecting on ourselves? Do not compare yourself to others, focus on you bettering you. This will bleed into the men around us and to those we impact day to day.  Stop dwelling over others and spend that time in reflection and prayer of how you can become better for you and those around you!
Galatians 6:4-5: Let each person examine his own work, and then he can take pride in himself alone, and not compare himself with someone else. For each person will have to carry his own load.

 

Transforming

THE SCENE: 72 degrees F., 92% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Walkout Merkins, Imperial squat walkers
THA-THANG:
We utilized the Week 0 workout from the IronPax Challenge

Four Rounds for Time:

50 Squats

40 BBS

30 Merkins

20 Iron Mikes (4 Count)

10 Burpees

400 Meter Run

(Some finished and exceeded the 4 rounds in the 30+ minutes allotted for the challenge.  The intent was to give the PAX a flavor for the challenge.)

MARY:
Flutter kicks, box cutters, flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA
15 HIMs – no FNGs
CIRCLE OF TRUST/BOM:
Romans 12:2 challenges us to not be conformed to the world but to be transformed.  If you are like me, being transformed is not a past tense activity.  I’m undergoing it in some aspects of my life and my relationship to God and His will.  Fortunately later in the verse some Bible translations use the phase “by the renewing of your mind.”  That part gives me some grace.  Not everyone experiences it like Paul, being knocked off his horse, blinded, and being transformed.  A lot of us are a work in progress; I know I am.

Starting out as a new father at the age of 23, I had some transforming to do.  I had to put aside a lot of my selfish goals and desires and become the parent my children needed and deserved.  Some would think that after 46 years of marriage to Julie I would have most things down pat.  Nope, although transformed in certain things, I still have a ways to go.  Starting in 1980, I had to learn how to transform my definition of being a boss into the true meaning of selfless leadership.  Along the 30+ years I found it sometimes too easy to slip back into the autocratic posture.  If anything, this would remind me how bad that managing style really is.  I still need to transform myself into a more caring, empathetic, and serving friend to others.  I have a great role model in Julie that has helped me make slow progress.  My introverted style has hampered me in that quest.

My faith is perhaps the most important area of my life to transform.  Along the way we all have experiences that give us a jolt or a nudge and our faith increases.  Sadly things happen that knock us back.  God want us to place our trust and our lives in His hands.  He want us to trust and believe in his Son, Jesus, and He want us to follow Him.  He wants us to be transformed.  I’m thankful that He is a loving and patient Father.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

My kids planned this beatdown

THE SCENE: pleasant, oppressive humidity was noticeably absent
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherrypickers
-10 WW2’s
-15 Big boys
-20 Sprinter sit-ups
-If you finish ahead of pax, LBC’s
THA-THANG:

-Indian run with CMU to Duck pond

-50 merkins upon arrival.
-Run a lap. lunging 1/2 the boardwalk.

-Inch worm merkins for 15 parking spaces.
-Run a lap, lunging 1/2 the boardwalk.

-50 SSH

-Run a lap, lunging 1/2 the boardwalk.

-Plank until 6 is up

MARY:

merkins, flutter kicks, etc

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Get out there and talk to others about F3. Don’t make this something you just do in the gloom and then don’t talk about, I promise there is someone you know that needs the positivity that F3 forces into our lives
MOLESKIN:
2 PAX went down on the Indian run, great to see everyone stop and care for them, wishing a speedy revocery to Rivers and Veep!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death by DORA-cide

THE SCENE: Wow, mid 60s and quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Arm Circles
THA-THANG:

Burpee Dora-cide:

P1 adding up reps of exercises below while P2 suicides the 4 cones doing increasing reps of Burpees each cone.

200 Merkins

200 WW2s

200 Squats

200 Dancing Bear

200 Lunges each leg

MARY:
20 Sprinter Sit-ups and 20 4-ct Bottle Touches.
COUNT-OFF & NAME-O-RAMA
19 bros
CIRCLE OF TRUST/BOM:
MOLESKIN:
Those that completed and were on par with partner did roughly 100 reps of everything and probably more Burpees than that. Merkins and Dancing Bear combined with Burpees equals risk of face-plant.
ANNOUNCEMENTS:

A Time To Build Up

THE SCENE: 73 degrees F, 92% humidity, partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead/Out Front hand claps, Cherry Pickers
THA-THANG:

Release the Kraken AMRAP

6x Raised Leg Merkins

20x Squats

6x Dragon Merkins

20x Squat Step Ups

20 second Plank

20 second Right Arm Plank

20 second Left Arm Plank

20x Lunges

6x Tricep Merkins

20x Deep Side Lunges

Run a Lap (About 1/4 mile)

Average completion was about 3 rounds.

Grinder 7’s

1 burpee to 6 WWII Sit-ups with 13 yard bear crawl between.

MARY:
Flutter kicks, ABCs, Box cutters, LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
17 HIMs
CIRCLE OF TRUST/BOM:
I was introduces to the Book of Ecclesiastes in 1965 when the Byrds release their hit, Turn, Turn, Turn.  It was written by Pete Seeger, one of America’s great song writers, in the late 1950’s.  Most of the lyrics are taken from Ecclesiastes 3: 1-8

Ecclesiastes 3:
1 “For everything there is a season, and a time for every matter under heaven:
2 a time to be born, and a time to die;
a time to plant, and a time to pluck up what is planted;
3 a time to kill, and a time to heal;
a time to break down, and a time to build up;
4 a time to weep, and a time to laugh;
a time to mourn, and a time to dance;
5 a time to cast away stones, and a time to gather stones together;
a time to embrace, and a time to refrain from embracing;
6 a time to seek, and a time to  s lose;
a time to keep, and a time to cast away;
7 a time to tear, and a time to sew;
a time to keep silence, and a time to speak;
8 a time to love, and a time to hate;
a time for war, and a time for peace.”
The song led me to read the Book and it surprised me with verses like:
1:3 “What does man gain by all the toil at which he toils under the sun?  4 A generation goes, and a generation comes, but the earth remains.”
1:9 “What has been is what will be, and what has been done is what will be done, and there is nothing new under the sun.”
The writer goes on to say that everything is meaningless/vanity.  All that we strive for is of no real value whether it is position, power, possessions, or persona.  There is injustice, oppression, evil, and wickedness.  We come into this world naked and we go out naked.
But at the end of the Book there is great wisdom given to the reader.  It is found in the final two verses.
Ecclesiastes 12:
13 The end of the matter; all has been heard.  Fear God and keep his commandments, for this is the whole duty of man.  14 For God will bring every deed into judgment, with every secret thing, whether good or evil.”
Wise words for us to remember and to heed.

MOLESKIN:
Cash is back to work 3 days a week, daughter Brittany is making progress with halo coming off soon.  Right side movement is encouraging.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.