F3 Knoxville

Tag: Excitebike

Matterhorn Partner CMU Circuit

THE SCENE: Gorgeous morning to burn off some goo…
F3 WELCOME & DISCLAIMER  Done. I’m not a pro, you’ll see soon enough
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squats IC x 10

THA-THANG:

Grab a CMU & Colonizer Run with Curls to the bottom of Matterhorn. Partner up, 1st Partner AMRAPs the exercises while 2nd partner runs to the Backbone for 5 pull-ups, repeat until each round is over. Partners then run together up Matterhorn for 5 Burpees together, return and start the next round

  • Round 1
    • Goblet Squats
    • Curls
    • CMU Flutters
  • Round 2
    • Imperial Squat Walkers
    • OH Press
    • American Hammers
  • Round 3
    • Squat Thrusters
    • Rows
    • BBS w/ CMU Raise
  • Round 4
    • CMU Merkins
    • SSH
    • LBCs
  • Round 5
    • Plank Jacks
    • Blockees
    • Hello Dolly w/ CMU overhead

MARY:
We were attempting to do a couple of Peter Parkers, the Q even let Tweet-E lead them as they are his favorite. HOWEVER, per the usual, Mr. Tweet-E took talked a little too much, so we only did about 1/2 of one.

COUNT-OFF & NAME-O-RAMA
16 HIMS; 1 FNG (Zack Attack); 1 Pre-Rucker

Mayberry, Junk, Tweet-E, BlueCross, GoatDish, Earmuffs, ExciteBike, Frosty, Inspector Gadget, JaggedPill, Aladdin, Tonka, Biscuits, ICP, ZackAttack, Blindside

CIRCLE OF TRUST/BOM:

“The only thing in your control is effort.
That’s all & that’s everything.” -Mark Cuban

Perseverance. It is a word that I have struggled with as of late. I am in the very late stages of my Ph.D. dissertation and all of the motivation MUST be intrinsic. I must continue to persevere. I must continue to put the effort in every day to finish. This lesson isn’t just for my dissertation, but also for my job, my family, and my relationship with my M.

ANNOUNCEMENTS:
CSAUP this Friday at HawRidge

Not All CMUs are Good CMUs

THE SCENE: Wonderfully warm(er than recently)
F3 WELCOME & DISCLAIMER Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC x10 each way | Cherry Pickers I[DP]C x5 | Tempo Squats x10
THA-THANG:

Grab a CMU & Colonizer Run with CMU Merkins to the bottom of Matterhorn. Partner up, 1st Partner AMRAPs the exercises while 2nd partner runs to the Backbone for 5 pull-ups, repeat until each round is over. Partners then run together up Matterhorn for 10 Burpees together, return and start the next round.

Round 1: Squat Thrusters, OH Press, Curls, Goblet Squats

Round 2: Left Arm Row, Right Arm Row, Flutter Kicks, CMU Pull Throughs*

*Time was called before we got here, returned to the AO, stopping for 25 dips on the way

MARY:
There just wasn’t any time left. Maybe next time.
COUNT-OFF & NAME-O-RAMA
12 HIMs; 2 FNGs (!!)

Ski-Dog; Excitebike; Goat Dish; Mayberry; Ribbed; Submarine; La-Z-Boy; DriftWood; Inspector Gadget; Nole; Jagged Pill; Blindside

CIRCLE OF TRUST/BOM:

“Not all money is good money.” 

I heard this quote for the first time yesterday and it really made an impact on me. Hustling, grinding, and always searching for more financial success isn’t always a good thing. Would taking a promotion and a pay increase be worth more time away from my family? Maybe, but not often. This is something I need to remind myself as I have opportunities to add more hours or enter into a new position in Knox County Schools…ANNOUNCEMENTS:
2nd F event tonight at 6 pm at Admiral’s Pub in Farragut; CSAUP 5/9 9 pm-Midnight; JUCO Convergence 7/2

2.0 workout at the Equalizer

THE SCENE: 49 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

10 toe touches

5 Cherry pickers

THA-THANG:
Insert information about the workout.

  • Mosey over to the tennis court
  • 4 corners descending at each corner as you run in-between from 20, 15, 10 , 5
    • SSH
    • squats
    • hand release merkins (modified to 5,4,3,2,1)
  • Mosey to the field for some kick ball
    • kids verse Dad
      • for each out the kids have to do 10 SSH
      • For each point dads have to do 5 Burpee’s
    • after a bunch of points and outs we mosey back to the Tennis courts
  • 4 corners descending at each corner as you run in-between from 20, 15, 10 , 5
    • SSH
    • squats (backwards walk between corners)
    • hand release merkins (modified to 5,4,3,2,1)
  • Mosey to the field for the second half of kick ball
    • kids verse Dad
      • for each out the kids have to do 10 SSH
      • For each point dads have to do 5 Burpee’s
    • after a bunch of points and outs we mosey back to the Tennis courts
  • Moving to the AO

MARY:
None

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:
For God so loved the world,[a] that he gave his only Son, that whoever believes in him should not perish but have eternal life.MOLESKIN:

Disobedience

One comment

THE SCENE: Dark, above freezing & perfect for a gloomy workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Windmill IC x 10
  • Little bit of this and a little bit of that
  • Cherry Pickers IC x 5 (Dogg Pound Style)
  • Warm-ups, Butt-kickers, High Knees, Karaoke & Prime Time’s

THA-THANG:
Grab a CMU & mosey to the track

  • 10 CMU Shoulderings (2 ct)
  • Run 3 laps
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • Run 2 laps
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • 30 Thrusters (Elbows to Knee, head through the Window)
  • Run 1 lap – This is where we ran out of time, but had we finished…
  • 10 CMU Shoulderings
  • 20 Over the Top Merkins
  • 30 Thrusters
  • 40 2 Feet Mountain Climbers

MARY:
Bro-ga

COUNT-OFF & NAME-O-RAMA
7 PAX
CIRCLE OF TRUST/BOM:
Have you ever asked your kids to complete a chore? Maybe on this occasion they didn’t really want to. They eventually end up doing it, but not before dragging their feet, walking super slow, staring at the task and then begrudgingly start. How did that you make you feel? If you’re like me you anxiety kicks into overdrive and you start offering some verbal motivation.

Have you ever felt a calling in your life, or felt that God wanted you to move in one direction over another? Maybe on this occasion you said, “I’ll pray about it…” “Let me think about it…” Maybe you drug your feet a little…

What we know as Parents or as Leaders, is that delayed obedience is really disobedience. Next time you feel God pulling you in one direction or another, just do it! Don’t delay.

Do you think when Noah was asked to the build the Ark that he was hemming and hawing before he got to work? Or do you think he just got started? He didn’t even know what an Ark was…

If you feel God calling you into something, just step into it. Immediately.

MOLESKIN:

We’re missing Men from our consistent Tuesday crowd. A lot of people are sick right now. Please make sure to pray this week especially for Excitebike and the loss of his Grandfather, Junk & Family as they are answering a call into being foster parents and our community as sickness is spreading fast.

ANNOUNCEMENTS:

steadfastness at the Dogpound

THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 10x count squat

1 burpee

5 Cherry pickers

50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins

  • 100 Squats
  • 200 SSH 4x
  • 300 Man makers

we got about 15 minutes into man makers, and I audibled.

 

Fellowship mosey back to the AO

MARY:

  • 32 hello dollys
  • 13 box cutters
  • 5 cobra-kis
  • 5 burpees
  • 20 V-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline