F3 Knoxville

Tag: Flash

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

Riskit For the Seabiscuit

THE SCENE: 70 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x10 IC
  • Side lungey things x10 IC (4 count)

THA-THANG:
Seabiscuit

  • 10 Pullups, 20 Merkins, 30 Squats
  • Run 1 lap (~0.25miles), repeat exercises, run 2 laps, repeat exercises, run 3 laps, repeat exercises, run 4 laps, repeat exercises, and start working your way back down.

MARY:

  • Captain Thor
  • 30 BBS
  • 20 Flutter kicks

COUNT-OFF & NAME-O-RAMA
10 Strong!
CIRCLE OF TRUST/BOM:
Too many times do we ask God to solve our problems for us rather than asking for the strength to battle it on our own. Sometimes the trials we are put through are to make us better men and leaders for our community, and it is our duty to make our way through what is put in front of us. God will always lend us his strength.

Isaiah 41:10

So do not fear, for I am with you; do not be dismayed, for I am your
God. I will strengthen you and help you; I will uphold you with
my righteous right hand.
MOLESKIN:

ANNOUNCEMENTS:

Is this Moses’s Birthday?

THE SCENE: It’s getting hot…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (15), LBAC (10 F/B), Cherry Pickers (10)…………Run to the sandbag bridge

THA-THANG:
It’s back….inspired by what I could only imagine might have been the rest of the Moses birthday Q

3 reps at every light pole……. starting at sand bag bridge, over the wooden bridge, past the troll bridge, and back up the grinder for bear crawl and crawl bear. Oh…and there is about 30 light poles…sorry.

  • Merkins
  • Squats
  • Burpees
  • and for Snorkel and some others…….Big Boys

MARY:
Iron Boys…30 ish
COUNT-OFF & NAME-O-RAMA
Butterfingers, Deep Dish, Fins, Flash, Henhouse, Hammy, Ma’am, Mr Rogers, Neighbor, Snorkel, Tin Man
CIRCLE OF TRUST/BOM:
We each build a prison of our own personal preference.  Our preference dictates what we eat, where we go, and the people we meet.  As a consequence we get closer and closer to the people inside our bubble and further away from people outside of this preference bubble.  This limit our potential and we become stagnant.  I believe we should break out of this bubble and actively search out people who can make us better.  F3 has definitely been a bubble hopping experience for me, and your strength and passion has made me a better person.

Proverbs 27:17

As iron sharpens iron,so one person sharpens another.

Can you hear me?

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

  • SSH x15 IC
  • Cherry Picker x10 IC
  • Little Baby Arm Circles (Forward) x10 IC
  • Little Baby Arm Circles (Backward) x10 IC
  • Jog Curb-To-Curb and Back
  • High Knees Curb-To-Curb and Back

THA-THANG:

PAX split into two groups.

Group 1 Started at Station 1 with the following:

  • Burpess x5
  • Dips x10
  • Flutter Kicks x15 Each Leg
  • Squats x20

Group 2 Started at Station 2 with the following:

  • Pull-ups x5
  • Herkins x10
  • Step Ups x15 Each Leg
  • Big Boy Sit-ups x20

After finishing at their respective stations, each PAX transitioned to the other station using transitional exercises between the cones. Rinse and Repeat Until Time

Transition Exercises Included:

  1. Bear Crawl
  2. Crawl Bear
  3. Sprint
  4. Sprint
  5. Lt. Dan’s (1 Squat)
  6. Lt. Dan’s (1 Squat)
  7. Berny
  8. Berny
  9. Crab Walk
  10. Crab Walk (Reverse)
  11. Broad Jump
  12. Broad Jump
  13. Rinse and Repeat

MARY:
With a little time left the PAX circled up for a some Mary

  • Box Cutter –  x10
  • Row Your Boat x2 (Lead by Waxjob)
  • LBC’s (Until Time)

COUNT-OFF & NAME-O-RAMA
17 HIMS!
CIRCLE OF TRUST/BOM:
Worry and Stress

It’s part of human nature to worry and stress. I for one, worry about everything. Lately, I’ve been more worried about this VQ than anything else. I’m sure there have been times in everyone’s lives were you have been worried or stressed about something. Whether it is getting the promotion at work, or getting laid off and wondering how you will provide for your family. For me I have to constantly remind myself of what God said about worrying in Matthew 6:25-34.

Matthew 6:25-34

25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they?

27 And which of you by being anxious can add a single hour to his span of life?[a]

28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin,

29 yet I tell you, even Solomon in all his glory was not arrayed like one of these.

30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith?

31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’

32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all.

33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.

34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

There will be days were we will feel overwhelmed and worried about that day or the coming months, but as believers in something greater than ourselves we must continue to purse God. We must be patient for His plan to unfold and allow Him to work in our lives. Focus on His message and He will help you through your endeavors.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday.  Meet at the Bomb Shelter at 8:00am to carpool to the event.

Suicides by light posts

THE SCENE: 47 I think
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ratchet effect

squatsx 20 ic

merkind x 10 ic

SSH x 20 ic

jog across PL x 2

millennial run x2

millennial sprint x 2
THA-THANG:
Super 11s

  • At the light post, start w one rep each of merkins, squats and big boys
  • Run 2 light posts then run back one light posts, increases rep by one .
  • Always run 2 light posts and back one between PT
  • Super 11 is where you start at one and go to 11, with each exercise
  • Once we reached 11, go back down to one
  • again, between exercises, running 2 Light posts and back one
  • mosey to the pull up bars
  • 4 sets of 5 pull ups
  • run a lap
  • mosey to the parking lot
  • suicides x1
  • millinnial sprint suicide x1
  • time was up!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:
Just one of those days where you don’t want to be or do. I was on Q of course but yesterday and today was just one of those days that I struggled to wake up and post at F3. But, the big BUTT! I could have stayed in my bed aka comfort zone but told myself that these are the times you need to suck it up and BE and DO!
MOLESKIN

i Figured we might have 6-8 guys….maybe that was me not feeling it and thought the rest of the guys would not be feeling it and not show up. I was DEAD WRONG! So glad I sucked it up and was there this morning! Not only did we have 6 guys Rucking but we had 14 men total for the F3 workout . So greatful for you guys and to know that you guys were there to embrace the suck with me!

Sometimes, it’s ok to not want to do or be but those are the times to really challenge yourself . AYE!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.