F3 Knoxville

Tag: Fins

Rinse, Repeat, Repeat Again

THE SCENE: Nice warm morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Squats x15
Cherry Pickers x10
THA-THANG:
Do each round 3 times with a 15 second rest between, then move on to the next round.

Round #1
20 Jump Squats
15 Lunge Punches (each leg)
10 Plank Jacks (4 count)

Round #2
12 T-Merkins
20 Plank Twists (knee to opposite elbow)
20 Crunches

Round #3
12 Low/High Plank to Merkins
20 Dips
12 Pull-ups (or chest-ups)

Final Round
Tabata Burpees – 4 sets of 25 seconds on, 15 seconds rest

Lt. Dan a little less than halfway across the grinder and then do 20 butt kicks. Lt. Dan back and do 20 high knees.

Bear crawl across grinder and do 15 dry docks, then bear crawl back and do 10 merkins.

We then repeated Rounds #1 and #2 twice and cashed out with the tabata burpees.

MARY:
25 Boxcutters
10 side tri rise (each side)
20 WWII Situps
COUNT-OFF & NAME-O-RAMA
12 Pax this morning, no FNGs
CIRCLE OF TRUST/BOM:
I wasn’t very prepared for my Q today. I fell short with everything from drinking enough water so I could operate at my best to having enough planned to fill the whole hour. Lately I have either not shown up for a Q or I have been late. Luckily, F3 gives us something more than great workouts. We also get an amazing group of guys to keep us accountable and bring us back in when life starts pulling us away. By leaning on our brothers we can make it back in the gloom and be better men for it.
MOLESKIN:

ANNOUNCEMENTS:

Motown Beat Down

THE SCENE: Buckets of Rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC’s (Fwd/Bwd) 4ct x 10, Michael Phelps, 4 Pt Cossack Squats 4ct x 10, Spider Man Lunges (L/R) x 5, Side Straddle Hops 4ct x 10, Mtn Climbers 4ct x 10
THA-THANG:
CMU Circuit Time!  3 Stations 3 Exercises Each Station (20, 15 10) count.  All on the grinder…

  • Station 1: Bent Rows, OH Press, Goblet Squat
  • OH CMU Lunge from pavilion to middle of bathrooms.
  • Station 2: Incline Merkin, Decline Merkin, Mtn Climber….all on CMU
  • Bear and Block to 1st basketball goal
  • Station 3: Step Up on CMU, Burpee Box Jump, Upright Rows
  • Leave block and run quarter mile loop….and then start again.

MARY:
PAX circles up for burpees and running in place to Bill Withers – Ain’t No Sunshine.  Every time the song says Gone or Go the PAX does burpees, and the rest of the time the PAX runs in place.          Mo Mary…..

Dancing Bears and ABC’s

COUNT-OFF & NAME-O-RAMA
The PAX enjoyed some soggy Motown and got buckets better! Butterfingers, Drifter, Fins, Flash, Hammy, KY, Moses, Napster, Pinocchio, RadioShack, Snorkel, Swayze, Woodshack
CIRCLE OF TRUST/BOM:
I recently spent some time away from my family on business travel, and that always reminds me how much I love them.  I think that sometimes we take each other for granted.  This probably goes double for the people close to you.  Sometimes it’s really difficult to get past all of the day to day stress and take a moment to appreciate these relationships.  So I just wanted to encourage everyone to pause for a moment and spend some downtime with your family.  This could be as simple as playing Legos with kids or have coffee in the morning with your spouse.  These small moments are really what keeps us together and reaffirms our commitment to each other.

Just AMRAP It

THE SCENE: Thick and Moist!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Carolina Dry Docks (IC x 10)
Burnie Sanders Back (100ft)
Inchworms (50ft)
SSH (IC x 20)
Broad Jumps (50ft)
T-Merkins (OYO x 10)
Burnie Sanders Back (100ft)
Rockette Line in lieu of Woodshack (IC x 10)

THA-THANG:

15 Min AMRAP
15 Step-ups w/knee to elbow each leg
20 Iron Big Boy Sit-ups (IBBS)
25 Merkins

12 Min AMRAP
10 Single Leg Sun Dials (each leg)
15 Knees to chest, feet to sky (compound crunch)
20 Ankle touches 2ct

10 Min AMRAP
10 Chest to bars
15 Iron Mikes 2ct
20 CMU overhead press

MARRY’S – LUCKY ROLL:
*Roll a dice for the exercise*
1 LBC (x40)
2 Burpees (x10)
3 Hello Dolly (4ct x20)
4 Plank Knee to Op Elbow (4ct x10)
5 Slutter Kick (4ct x15)
6 American Hammer (4ct x10)

COUNT-OFF & NAME-O-RAMA
11 Pax – Tagged to post

CIRCLE OF TRUST/BOM:
I drop the ball on this – my words were not put into sentences very well after this beatdown and I delivered a very confusing and non complete message…I owe it to the Pax – I will re-visit this message with a “part 2” on my next Q!

MOLESKIN:
The AMRAP layout really increases the intensity of the work-out.  Everyone was together doing the same movements and able to motivate one another for another level of intensity.  Multiple Pax caught the eyes of another in a moment of rest before digging deeper and pushing through!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just get to 10

THE SCENE: HOT! and humid, but that’s a given.
F3 WELCOME & DISCLAIMER
Warmorama

40 IC SSH
THA-THANG:
4 compound exercises

  • Hand release merkin, merkin, clap merkin is 1
  • Get up, squat, squat jump is 1
  • Crunch, Big boy situp, ww2 situp is 1
  • Bent row, dead lift, cmu swing is 1

Complete 1 of each then run small lap. Complete 2 of each then small lap. Complete 3 of each then small lap. And so on until you reach 10 or time runs out.

MARY:
Flutter kick until time’s up
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:
Humility to lean on others and God when we’re not strong enough.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Bomb Shelter

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Little Baby Arm Circles, SSH
THA-THANG:
CMU lunges, twistand press from half court to playground. WW2’s at one end, Merkin’s at the other.

Sudden change, Indian run with CMU to Crumpet, sprint up for 15 LBC’s, mosey down for 5 Merkins. Rinse and repeat.

Indian run back to AO for dealers choice.

MARY:
Finished time with LBC’s
COUNT-OFF & NAME-O-RAMA
13 PAX enjoyed the CMU braved the day.
CIRCLE OF TRUST/BOM:
John 14, 15-17

Defeating negative self talk. Stop and think about the conversation running through your head on any given day. Chances are that in the span of a few seconds you can talk yourself out of any positive change you want to see in your life. Small changes like setting the alarm for F3 or major life changes that you know are good for you can be easily dashed by that internal voice that say “I’m not strong enough, not smart enough, don’t have the drive or energy to make this happen.”

Bullshit.

Here is the truth, own it: You are a well loved son of God and he wants good things for you, just like you want good things for your own children. He has given you the power of the Holy Spirit to walk with you each and every moment of your time here. Grab a hold of that power, ignore the negative self talk live your life pursuing the good things your Father has set before you.

MOLESKIN:
Continue to pray for the job opportunities for the PAX and spouses
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.