F3 Knoxville

Tag: Fins

Diamonds are a mans best friend

THE SCENE: Mornin’ time and dark
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
Tactical card 5 of diamonds

100 burpees

100 air squats

100 sir ups/ lbc

we did sets of 10 Burps with jogging between sets
THA-THANG:
Not sure about tha thang but after the warmup , we ran a 1/4 mile and then did 1:4 ratio of pull ups

Snorkel and Moses amrap pull ups for a total of 35 pull ups. The rest of the pax did 1/4 total of their pull ups . 10 pull ups basically . Gotta start somewhere!

  • Bearway to heaven
  • Yep, bear crawl suicides w more burpees while listening to Led Zeppelin, Stairway to Heaven

MARY:
Flutters x20 ic

side crunches x10 ic each side
COUNT-OFF & NAME-O-RAMA
10 pax beat the fartsack and worked hard this morning
CIRCLE OF TRUST/BOM:
Be intentional

 

ANNOUNCEMENTS:
Ruck… Moses mile coming up

Brutality

THE SCENE: 75° muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
None
THA-THANG:
Ruck half loop to road. Partner sandbag squat and throws across field back to path.
20-1 with sandbags
Reverse lunges – front carry
Upright rows
Clean and press
Run to far side of interstate bridge between sets.
If you manage to finish before I call time, join back in with the 6.
We got down to 18 then dropped to 15, 10, 5.
20 and 20 waiting on the six.
Sandbag Indian run around the loop. Everyone has sandbag but front man. Man in back waits 10 sec and runs to the front handing off sandbag.
MARY:
COUNT-OFF & NAME-O-RAMA
5 men got after it
CIRCLE OF TRUST/BOM:
Have a nice day.
MOLESKIN:
This was rough.
ANNOUNCEMENTS:

Lost the Handle!

THE SCENE: Probably 75 or 90 or so.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x25 IC
Hindurkins x10 IC
Rockettes x15 IC
Cossack Squats x16 IC (8 each leg)
Inchworm (walk hands out past head as far as possible, hold, walk back up) x5 or so
.
THA-THANG:
Head up to the Grinder and pair up for Broken Wheelbarrow.
6 cones set up about 7yd apart.
Broken wheelbarrow is missing a handle – partner holds just one leg, the other one just flops around…
5 merkins (still broken wheelbarrow) at each cone, swap legs at third cone.
After 6 cones, swap position with partner and head back.

At the pavalon:
20 Box Jumps
10 Hand Release Derkins

Split into 5 groups for 4 rotating stations, running group bumps to next station.
Stations alternate exercises until bumped:
10 Dips/Chest-Ups at the Scrapyard
15 Monkey Humpers/Pickle Pounders at Crowd Pleasers Corner
20 Merkins/Squat Jumps halfway up the hill
25 Mtn Climbers/BBS
Finished 2 rounds plus a mosey recovery lap.

MARY:
Flutter Kicks x15 IC, hot swap on-the-fly to Slutter Kicks x15.
Left-Right-Middle LBCs x15 IC
Shoulder Taps for the last 20s or so.
COUNT-OFF & NAME-O-RAMA
18 PAX today! Looks like everybody but Woodshack came out…
CIRCLE OF TRUST/BOM:
It was touch-and-go whether I would make it this morning with my wonky eye from yesterday. A song kept going through my head, so we had a singing word today:

Be Thou my Vision, O Lord of my heart
Naught be all else to me, save that Thou art
Thou my best Thought, by day or by night
Waking or sleeping, Thy presence my light

Be Thou my Wisdom, and Thou my true Word
I ever with Thee and Thou with me, Lord
Thou my great Father, I Thy true son
Thou in me dwelling, and I with Thee one

MOLESKIN:
Broken Wheelbarrow is a tough one but a keeper. Takes so much more core!
ANNOUNCEMENTS:
Let’s help Drifter move next week – Right after Coffeeteria!.

BS Kraken

THE SCENE: Upper 60’s and Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops@20
Arms Circles B/F@15
Cherry Pickers@15
Tuck Jump (10)
High Knees (1 min)
Flutter Squat (4 Count) 10
Leg Thrust (10)
Dry Docks (10)
Run to  Mt. Krumpet

THA-THANG: (The Kraken)

Grab a battle buddy and do 10 reps at each station.  Run clockwise around the circle to the next station.

10 Partner Burpee
10  Side Straddle Hops
10 Partner Merkin
10 Tuck Jumps
10 Iron Boys
Bear Crawl / Crawl Bear
10 Big Boys
10 Flutter Squats
10 Leg Thrust
10 Dry Docks

(2 Times around the Kraken)

MARY:
Ring of fire Merkin and Side Plank (L/R), 30 Big Boys, 1 Minute of LBC’s
COUNT-OFF & NAME-O-RAMA
(12 Total) Butterfingers, Backspin, Drifter, Fins, Flash, Geisha, Hammy, Moses, Pinocchio, Snorkel, Squeaker Woodshack
CIRCLE OF TRUST/BOM:
Individual work is the work of the world, the small steps are the big picture, and when we insist on our own aliveness we stake a claim for everyone’s. Furthermore, not honoring ourselves is fatefully tied up with not honoring others, who suffer from our passivity and detachment, and who are inspired by our conviction and commitment.

Not-engaged means checked out, but actively-disengaged means you’re busy acting out your unhappiness and dispiritedness, and spreading the virus among your colleagues, family and friends, to say nothing of the body-politic of which you’re a cell. What it means is that if you’re part of a rowing team out on a river, one of the team-members is rowing his or her heart out, five are just taking in the scenery, and two are actively trying to sink the boat.

The psychologist Ira Progoff once said that each of our lives is like a well, and that we’re meant to go down deeply enough into our own wells that we eventually reach the stream that’s the source of all the wells. And there, we hear the call that leads us back out into the world to test our bright swords in real combat—to save lives, teach love, change minds, educate, minister.

https://www.psychologytoday.com/us/blog/passion/201505/the-1-rule-how-inspire-passion-in-others

I’d Call That a Bargain

THE SCENE: 62 degrees F, 95% humidity, clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21; Cherry Pickers x12; Little Baby Arm Circles x15 (forward and backward)

Samson’s x10 with 3 second hold followed by parking lot jog (repeat)
THA-THANG:
Stating at the grinder:

  • Merkins x12; BBS x12; Dry docks x12; Dips x24; Step ups x12 per leg
  • Bear Crawl 25 yards to CMU’s
  • With CMU’s: Dead lifts x12 per arm; Bent Rows x12; Upright Rows x12; Squats x12; Swings x12; Curls x12
  • Run 175 yards to road; Burpees x6; run 175 yards to CMU’s
  • Lunge 25 yards to Pavilion
  • (Repeat Above As Time Allows)

Everyone completed 3+ reps

MARY:
Assorted leg lifts with box cutters and flutter kicks added.
COUNT-OFF & NAME-O-RAMA
10 PAX present
CIRCLE OF TRUST/BOM:
The music today was from Who’s Next, an August 1971 album by the Who.  The workout title comes from the Bargain track.  Many people believed Townshend was writing about pursuing a woman.  The lyrics are below:

Bargain

I’d gladly lose me to find you
I’d gladly give up all I had
To find you I’d suffer anything and be glad

I’d pay any price just to get you
I’d work all my life and I will
To win you I’d stand naked, stoned and stabbed

I’d call that a bargain
The best I ever had
The best I ever had

I’d gladly lose me to find you
I’d gladly give up all I got
To catch you I’m gonna run and never stop

I’d pay any price just to win you
Surrender my good life for bad
To find you I’m gonna drown an unsung man

I’d call that a bargain
The best I ever had
The best I ever had

I sit looking ’round
I look at my face in the mirror
I know I’m worth nothing without you
And like one and one don’t make two
One and one make one
And I’m looking for that free ride to me
I’m looking for you

I’d gladly lose me to find you
I’d gladly give up all I got
To catch you I’m gonna run and never stop

I’d pay any price just to win you
Surrender my good life for bad
To find you I’m gonna drown an unsung man

I’d call that a bargain
The best I ever had
The best I ever had

Songwriter: Peter Dennis Blandfor Townshend

When asked about the song and the inspiration for it, Pete Townshend stated, “The song is simply about losing one’s self ego as a devotee of Meher Baba. I constantly try to lose myself and find him. I’m not very successful, I’m afraid, but this song expresses how much of a bargain it would be to lose everything in order to be at one with God.”

I look at the words differently.

I’d gladly lose me to find you
I’d gladly give up all I had
To find you I’d suffer anything and be glad

I’d pay any price just to get you
I’d work all my life and I will
To win you I’d stand naked, stoned and stabbed

I’d gladly lose me to find you
I’d gladly give up all I got
To catch you I’m gonna run and never stop

I’d pay any price just to win you
Surrender my good life for bad
To find you I’m gonna drown an unsung man

Although using different words, this is what Jesus said … and did for me.  All He asks is “Follow me.”

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