F3 Knoxville

Tag: Farva

Time, Talent & Treasures – We All Have Some!

THE SCENE: 31 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Morrocan Night Club X 10 & Michael Phelps
  • Cherry Pickers (IC) 4 CT
  • Side Straddle Hops (IC) 4 CT
  • Tempo Squats (IC) 4 CT
  • Hand release Merkins X 10 (OY)
  • 5 Burpees (OYO)
  • Karaoke back and forth across the parking lot
  • Easy, Slow, Medium & Fast Sprints
  • Mosey

THA-THANG:

AO Parking Lot – Descending Ladder

  • 5 diamond Merkins, big boy sit-ups & Chris Loftons at each corner
  • 4, 3, 2 & 1
  • Mosey

 Side of Alexander Building – partner up

  • One partner does 30 calf raises, 15 pullups & sprints across the parking lot
  • Other partner does 10 CMU curls, squats, press & tricep extension until other partner returns
  • Rinse & Repeat
  • Mosey

AO Parking Lot 

  • 5 burpees at each parking stripe
  • Rinse & Repeat

MARY:

  • 8 Count Body Builders X 10
  • Flutter Kicks 20 (IC)
  • Hello Dollies 20 (IC)

COUNT-OFF & NAME-O-RAMA

16 HIMs today – Chaco, Doubtfire, Erector, Farva, Fast-N-Easy, Frostbite, Ghost Rider, Guano, Judge Judy, Kenjo, Pink Eye, Rocket,  Snaggletooth, Spotter, Trolley and Booster

CIRCLE OF TRUST/BOM:

Money can be used for good or evil. It can help us feed our family, help others or it can consume our lives. There’s nothing wrong with money as long as we aren’t consumed with it. Let’s make 2019 a year we pay off debt, grow our emergency fund, retirement funds, help others AND try to vacation and have a few nice toys!

We can enjoy our lives while using our time, talents & treasures to serve others!

Ecclesiastes 5:10 Whoever loves money never has enough; whoever loves wealth is never satisfied with their income. This too is meaningless.

Proverbs 13:11 Dishonest money dwindles away, but whoever gathers money little by little makes it grow.

Hebrews 13:5 Keep your lives free from the love of money and be content with what you have, because God has said, “Never will I leave you; never will I forsake you.

Matthew 6:24 “No one can serve two masters. Either you will hate the one and love the other, or you will be devoted to the one and despise the other. You cannot serve both God and money.

1 Timothy 6:10  For the love of money is a root of all kinds of evil. Some people, eager for money, have wandered from the faith and pierced themselves with many griefs.

1 Timothy 6:17-19  17 Command those who are rich in this present world not to be arrogant nor to put their hope in wealth, which is so uncertain, but to put their hope in God, who richly provides us with everything for our enjoyment  18 Command them to do good, to be rich in good deeds, and to be generous and willing to share. 19 In this way they will lay up treasure for themselves as a firm foundation for the coming age, so that they may take hold of the life that is truly life.

MOLESKIN:

Thank you everyone for bringing so many snacks for the Wesley House! Have a great weekend!

ANNOUNCEMENTS:

  • Oak Ridge AO launches Tuesday
  • CSAUP at the Bombshelter is on the 9th
  • Wesley House workout w/ the kids is on the 20th
  • Hardship Hill is in May (sign up)

 

Mules

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Crossbar brought a digital scale so we all had to weigh sand bags and rucks

SAND BAGS – 2 40#, 3 60#, 1 90#

THA-THANG:
Rucked coupons to the play ground and got into teams of 3.

1 battle buddy farmer carries 2 sand baab up the hill to the bathroom while others do the exercises below.   Everyone made 3 carries.

Ruck squats

Ruck curls

Ruck thrusters

THE MULE

Rucked a lap as the .mule, switching as needed.

The mule is the 90# bag on your shoulders and 2 40# bags as farmer carry.   Or, 3 60# bags.

Watt Rd field

Teams of 3.   1 member front carries the 60# bag while team mates bear crawl with him.   Switch as needed.

That didn’t work out very well cause the front carry wasn’t hard enough and the bear crawl couldn’t keep up.   So we switched it to front carry walking lunges.   That slowed him down!!!

Ruck back to the ao

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Welcome back Wall ball!!!

ANNOUNCEMENTS:

Bring snacks, especially juice boxes for the Wesley house.

Look mom, no ‘merkins

THE SCENE: low 30’s but not too cold – no wind

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Upper body stretches OYO

THA-THANG:
8 stations:  7 in a circle with 1 in the middle.  Middle exercise is Turkish Getups and is the pace setter.  PAX doing Turkish performs 8 per side.  When they are done entire PAX run to the grass and back as a group and shift exercises.  Rinse & repeat as you progress around the circle.  We had time for 2 circuits.  Stations were as follows:

  • Curls
  • V up, Roll up
  • Squat Press
  • Tricep Extension
  • Side Deltoid raise
  • Slam Ball
  • Kettlebell Swing
  • Turkish Getup

MARY:
LBCs x 50

COUNT-OFF & NAME-O-RAMA
8 total:  Junk, Butters, Cosmo, Woodshack, La-Z-Boy, Farva, Toebox, Bartman.  Frosty also gets credit for the drive-by honk.

CIRCLE OF TRUST/BOM:

Short and sweet today.  Question:  Is the culture in your workplace the way you want it to be?   If not…what are you doing to change it?

MOLESKIN:

Cosmo pointed out that we may have set an F3 record of sorts….we didn’t do any merkins!  It wasn’t intentional, but that’s how it worked out.   Does it really count as an F3 beatdown if you don’t do any merkins??

ANNOUNCEMENTS:

BRICK

THE SCENE: 34 degrees
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey on “Tha-Thang” Loop
THA-THANG:
Complete the #BRICK in alternating 5 & 10 reps of each of the following exercises and complete a lap between each set. Rinse and Repeat.

  • Burpees
  • Rocky Balboas IC
  • Incline Merkins
  • Capt. Thor’s
  • King Kong Thrusters

MARY:

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
CIRCLE OF TRUST/BOM:

BRICK: A singular positive Habit that is Advantageous to the individual or others

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

20 Tips (& exercises) for a Positive New Year!

THE SCENE: 40 and beautiful!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey to flag
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC)
  • Tempo Squats (IC)
  • Tempo Merkins (IC)
  • Mosey

THA-THANG:

11s

  • 11s with pushups at the AO & pullups on the monkey bars
  • Mosey

Splash pad

  • 3 X 15 of box jumps/step ups & dips
  • mosey

Loop

  • 10 burpees & 20 squats by the AO
  • run a ½ lap
  • 20 CMU presses & 20 curls by the tennis courts
  • Run a ½ lap
  • Rinse & repeat (PAQ ranged from 5-8 laps)

MARY:

  • Flutterkicks X 20 (IC)
  • American Hammers X 25 (IC) – Detention led
  • Peter Parker combo led by Proton

COUNT-OFF & NAME-O-RAMA

Abacus, Bagger, Bypass, Detention, Farva, Hot Tub, Jail Bait, Proton, Smalls, Umbro and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11).  Every day, he posts positive messages.  He released 20 Tips for a Positive New Year and I love it!  Please take a moment to read his words and see what you might be able to apply to your personal life.  Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

20 Tips for a Positive New year in 201918. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

 

MOLESKIN:

The Equalizer is a great venue and I look forward to coming back again

ANNOUNCEMENTS:

  • Monthly Challenge – Post, bring a friend, recruit a former F3 HIM
  • Hardship Hill is May 18 – Sign Up!!!