F3 Knoxville

Tag: Fins

Oval Office Seabiscuit

THE SCENE: Upper 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSH while we waited for the last couple to circle up.
THA-THANG:
Mosey over to the track:

Exercises are 10 Merkins, 20 BBS, 30 Squats. After completing, run 1 lap. Repeat exercises again, then 2 laps… then 3… then 4… then start working back down.

 

MARY:

Repeat these until time runs out

  • 6 inch crunches x20
  • Flutter kicks (4ct) x20 IC

COUNT-OFF & NAME-O-RAMA
7 PAX this morning
CIRCLE OF TRUST/BOM:

We are all used to having instant gratification. Between 1 click shopping on Amazon delivered the next day, to not even having to go into grocery stores to get food anymore. Our gratification timeline does not line up with God’s. Time for him is nothing like it is for us. It’s hard for us to be patient for things when they come to us so quickly now. He has a plan for us and it’s going to happen on His timeline, not ours. Be patient, and the things that are meant to happen will happen when He planned for it.

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

Burn Loop

THE SCENE: 30 Degrees and beautiful.
F3 WELCOME & DISCLAIMER

Warm Up:

  • SSH (x15 IC)
  • Jog to entrance – LBC (x15 IC)
  • Jog to grinder – LBAC forward/backward (x12 IC)
  • Jog to entrance – Merkins (x12 IC)
  • Jog to grinder – Tempo squats (x10 IC)

The Thang:

Starting at greenway Pax perform 5 reps of each movement. 6 total movements, Bernie up hill, run down, rinse and repeat increasing the reps of each movement x5 for every lap completed. Worked up to 20 and started back down to 15.

  • Burpees
  • Froggie Hops
  • Peter Parker
  • Wide Flutter Kicks
  • Merkins
  • CMU Swings

 Mary:

  • 10 WW2
  • 10 V-Ups
  • 10 BBS
  • 10 LBC
  • Protractor for time

COUNT-OFF & NAME-O-RAMA
19 Pax including a FNG and a 2.0!  Welcome Hundo!

CIRCLE OF TRUST/BOM:
PT Barnum once said “Comfort is the enemy of progress.”…It’s only when we step outside our comfort zone that we truly improve.

Encourage and challenge the Pax to step out of their comfort zones

  • stepping up to Q a beatdown
  • stepping into leadership wit the Arsenal AO launch
  • Sign up and commit to your first 5K or Marathon
  • Maybe you have already done the above, how about an obstacle course? Hardship Hill plug 🙂
  • What about 50 miles….100? crazy! ya, but why not?!

Maybe this resonates more from a job standpoint for you, have you become complacent in your work environment, let this be a call out to dig for more!

If your walking in fear you not walking in faith

MOLESKIN:

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

Grinding it Out

THE SCENE: 25 dry cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 31

Tempo Squat IC x 10

Tempo Merkin IC x 30ish until Spurt reached Grinder from parking lot

Imperial squat walker IC x 10

Bear crawl inch worm along the length of the Grinder (crowd favorite)
THA-THANG:
Stay on the Grinder at far end with basketball courts- everyone with CMU.

Count off and Battle Buddy up. One buddy completes 5 suicides or down and backs while other buddy knocks out rep count of prescribed exercise as below. Rinse and repeat until all rep counts are done. After each round, run down to Apex and along trail back to the Grinder.
3 rounds as follows:

1st Round:

• 200 shoulder taps (single count)

• 100 iron mikes (2 CT)

• 75 diamond merkins

*run lap*

2nd Round:

• 200 imperial squat walker (single CT)

• 100 dry docks

• 75 hand release merkins

*run lap*

3rd round:

• 200 CMU jump over (single CT)

• 100 CMU swings

• 75 jump squats

*run lap*

MARY:
High plank hold- Catalina wine mixer merkins single count around circle

Al gore hold and send jump squats around circle adding one at next member of PAX

Hold Iron cross Dolly IC x 20

LBCs to close

COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”
– Michael Jordan

I have a tendency to always look for the immediate outcome and gratification in my life. Trust the process. Grind it out everyday with fitness, work, and faith life. We are going to fail. It’s not about this workout today. It’s about the culmination of workouts over the duration of weeks, months, years that make us who we are. The same goes for our faith. We might not have an immediate prayer answered but stay true and stay consistent. Put in the work with prayer, confession, love your neighbor and your God consistently and eventually we will get there. Trust the process!

MOLESKIN:
Trust the process.
ANNOUNCEMENTS:
Maryville beer ruck today- 6PM Sandy Springs park. Let’s get it!

The Road Not Taken

THE SCENE: Just a nice balmy 22 Degrees. Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Road Not Traveled
THA-THANG:

Work out- partner

2 CMU Farmer carry around park starting at grindstone towards track .If you put the blocks down 10ssh as a team, increasing 10 every time CMU’s are put down.

Exercise at checkpoints.

-The base of track stairs- block toe taps- 20 2ct- partner holds bear crawl

-End of track – 10 burpees- partner static fat man hold

-Tennis court – Elf on the Shelf  15 on each side- partner pushup plank

-Bottom of bridge- 15 burpees- superman hold

-Halfway down walk way – 10 block jumps. Stack for challenge – 10 each way -squat hold

-Base of bridge- 20 burpees- 6in leg raise hold

-Turn before grindstone – 25 CMU swings- BBS

6 line suicide at grindstone

repeat loop add 10 reps to all exercises

MARY:
Nothing today.
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:

Most of us have heard this poem before. The Road Not Taken- By Robert Frost 

“Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;……

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.”

Building off of last Friday’s talk about leaving no regrets. It take a special man to travel down the road no one wants to go. Often that takes courage to find the opportunities others are afraid of. Getting up to work hard, being leaders in our homes and communities is not for everyone. The road taken by many is the easy road. Don’t be afraid to travel down the road others tell you is not passable.

As men in todays society  we carry a lot of the blame and burden for the challenges our world faces. From toxic masculinity to not being man enough. However its important that we all take time to pat ourselves on the back and give yourself some self love for not being afraid to take The Road Not Taken.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP ASLUM starting at 6:30 Am this Saturday

Maryville beer ruck 6Pm Saturday.

Passing of the Torch

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH for Pax coming in Hot! 40ish in cadence
Mosey to Football field, randomly stopping to acquire more reps of miscellaneous things for the 6 along the way.

THA-THANG:
Pax will work down and back on the football field doing the reps and exercises shown. Then, once pax have completed down and back Q calls out 10’s and 30’s for the pax to work down and back, then 20’s and 40’s.

Football Field:

  • Endzone = (5) Burpees
  • 10 = Merkins
  • 20 = WW2
  • 30 = Shoulder Taps
  • 40 = Ankle Touches
  • 50 = Line Jumps
  • 40 = Flutter Kicks
  • 30 = Monkey Humpers
  • 20 = Peter Parkers
  • 10 = Jump Squats
  • Endzone = 5 Burpees

Mary:
No Time!

COUNT-OFF & NAME-O-RAMA
18 Pax!
CIRCLE OF TRUST/BOM:
I struggled and battled with clearing my mind and coming up with the words to say ahead of time.  I went and spent some time at the football field and the AO the night before, to soak in the atmosphere and listen to God. I prayed over the field where we would work out and I prayed at the AO. Ultimately I asked God to provide me with the words that needed to be spoken and I believe He did so.

I sum it up like this:

Drifter,

  • Put the pax before yourself
  • Lead from the front, laying out the next 43 feet ahead of the pax
    • In reference to building a leadership road 43 feet ahead of the people driving on it. The metaphor extends to mentoring and being willing to share your life lessons with guys who are just behind you on their life journey.
  • Pax, you are all freed to lead. F3 promotes male leadership. This is not Drifter’s AO. It is yours, and he speaks for it.
  • Drifter, motivate and empower your pax. Lead from the front and always be ready to jump into the trenches with them.

MOLESKIN:

ANNOUNCEMENTS:
F3 Knoxville CSAUP Saturday Morning!
F3 Alcoa Rucking Beer Tour Saturday Evening!