F3 Knoxville

Tag: Flash

33

THE SCENE: 40’s and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Atlas Stretch
Rocky Balboa
Jog Half / High Knees
Jog Half / Butt Kickers
Groin Stretch Half / Jog
Side Shuffle Half / Jog
Other Side Shuffle Half / Jog
5 Merkins / Jog / 2 Burpees / Jog / 5 Merkins

Mosey to Barricade area, picking up coupons along the way…

THA-THANG:

3 Reps at every light post around the greenway (aprox: 1/2 mile each lap)
*33 walking lunges along the grinder every lap*

  • Merkins
  • Squats
  • CMU or Sand Bag Overhead Press
  • Big Boy Sit-ups
  • Plank Jacks
  • CMU or Sand Bag Burpees

We ran out of time with most pax members completing the 33 lunges of their 3rd lap (CMU/Sand Bag Overhead Press)

MARY:
Several variations of Planks, including merkins and finished with LBC cash out!

COUNT-OFF & NAME-O-RAMA
16 pax became better today….3 reps at a time!

CIRCLE OF TRUST/BOM:
Three words that motivate and give reason to me.

Strength: I see this as the physical side of things. The strength to accomplish something you have always wanted to do or the ability to help someone in need. Used an example of a burning building and having the strength to help pull someone out or carry them from danger. or the physical strength to hike the Grand Canyon. Whatever the situation or surrounding you find yourself in, will you be ready for it physically?

Courage: Will you have to courage to do such things? It will take courage to help someone else in a fire if your in the same danger. It takes courage to sign up for and event like goruck or the barkley marathons, or whatever that great event or place might be for you.

Wisdom: None of the prior will matter if you do not have the wisdom needed to know and understand the situation your in. Being intelligent about your surroundings, like the burning building, or the weather conditions when hiking the grand canyon. We must be smart and seek the intelligence / wisdom to educate ourselves to make the right decisions.

Tennis Court Circuit

THE SCENE: 42 and Wet…Was able to keep the clouds parted long enough to have a rain free beatdown…
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH ICx25
  • TN Rocking Chair ICx15
  • Tempo Squats ICx10
  • Windmills ICx10
  • Rockettes (Left Leg First) ICx10
  • Squat Jumps x15 on Q

THA-THANG:

Battle Buddy – Following Movements are done together:

  • Burpee Broad Jumps Down
  • Walking Lunge Back
  • Wheel Barrow Down & Back

Tennis Court Circuit:

  • 10 BBS w/twist
  • 06 Hand To Sky Merkins
  • 10 Ankle Touches
  • 06 Squat Jumps
  • 10 X’s and O’s
  • 06 Shoulder Tap Merkins
  • 10 CMU Press
  • 06 Burpees
  • 10 Box Cutters
  • 06 Spiderman Merkins

Half way through Pax go for a run around the block and return to the circuit in the opposite direction.

8 Minutes of CMU Shoulder Work to Finish Out the Beatdown!

CIRCLE OF TRUST/BOM:
Psalm 62 – I encouraged the Pax to spend time in Psalms 62 and find out what that means to them/for them. I explained what it meant for me and my daily battles and life long pursuit of God.

1K…. And Then Some

THE SCENE: 30’s, a little windy, dry and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH -IC x 15

Tempo Merkins-IC  x 10

Tempo Squats -IC x 10

Cherry Pickers-IC  x 10
THA-THANG:
Partner up. Partner 1 does the first exercise while partner 2 does the second then the partners switched when partner two got back.

  • 50 Burpees/CMU Lunge to first cone.
  • 200 Overhead tricep extensions/Bear-crawl to second cone then crawl-bear back
  • 200 Merkins/Farmer walk to third cone.
  • 200 LBC’s/Plank Walk to first cone.
  • 150 Bench Pres/ Overhead CMU lunge to first cone.
  • 150 Reverse Curls/ Suicide to third cone and back then fourth cone and back.
  • 100 CMU Squats/Wrestler Walks to first cone.

MARY:
25 BBS on your own.

Slutter Kicks-IC x 20

Flutter Kicks-IC x 20

One Minute hold with feet six to twelve inches off ground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There are 2 different mindsets, fixed and growth. Someone with a fixed mindset for example would fail a test and say “I’m stupid” or “I’m not good enough” or something of that nature because it’s very very easy to make excuses for failure.  A person with a growth mindset for example would fail a test and ask their self what they have to do to make sure it does not happen again or why they failed the test.  A growth mindset is almost mandatory to succeed.
MOLESKIN:

ANNOUNCEMENTS:

Sound the ALARM

THE SCENE: 54 Perfect degrees, partly cloudy and still a little moisture from the overnight storms
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this/Little of that, Michael Phelps, Big Arm circles, Cherry Pickers x 9, Easy jog to middle of parking lot, then high knees to the other side, Butt-kickers to middle, easy jog to the curb.

THA-THANG:
Started with a bear crawl CMU drag from one end of the grinder to the other.  The CMU was then used in the following circuit:

Round 1 – 20 curls, 20 dips

Round 2 – 20 goblet squats, 20 lunges (10 per leg)

Round 3 – 20 BBS, 20 2-count flutter kicks

Round 4 – 20 Rows, 10 pull-ups

Round 5 – 10 Merkins, 20 CMU bench presses

Between each round, PAX ran an approximately 1/4 mile loop.  At the end of Round 5, start over again with Round 1

MARY:
We cashed out today to the Cupid Shuffle.  During the verse, PAX would perform Mtn. Climbers, during the “down” part of the song, Pax would perform Merkins, during the “to the left” and “to the right” parts PAX would kick their feet in that direction from a plank position.  Continue through the song (4:39 in length).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
One year for Christmas a kid in my neighborhood got a 10-speed bike.  We all had BMX bikes with the old school coaster brakes and Mike Benson was the first in our neighborhood to get a 10 speed.  There was a large hill we called Denton’s Hill that ended into a cross street.  You had to go left or right at the bottom, straight was a field with a picket fence.  We were riding down the hill and got near the bottom and Mike went flying past us, eventually crashing through the fence and into the field.  Turns out he didn’t fully understand how the brakes work on a 10-speed bicycle.  He got away from the fundamentals.  Often as men, we over-complicate things.  In our jobs, with our wives, with our kids and our friends. I have found that if I keep 2 simple, basic fundamentals in mind, everything else just kind of falls into place.  Those are:  love God and love my neighbor.  That is it.  If I am doing those things correctly, I treat my co-workers, my wife, my parents, my kids and my friends the way that God has called me to treat them.  My challenge to myself and the PAX is simple, get back to the basics; love your wives the way you did when you first started dating, be present in your kid’s lives, be the kind of friend that God wants you to be.  Get back to the fundamentals.
MOLESKIN:

ANNOUNCEMENTS:

Slowest Indian Run Ever

THE SCENE: About 32, but we warmed it up pretty quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x IC SSH (10slow10fast)
20 IC Boxer Jacks (i.e. high knees with a clap under each knee)
10x Tempo Merkins
20x IC Mtn Climbers (10s10f)
20x IC Tempo Squats

THA-THANG:
Two single-file lines on the grinder.
Everyone is SSHoping while the people in the back bear crawl to the edge of the Grinder and then to the front of the line.
When you get to the front, plank up and do shoulder taps until it’s time to go. When you go, lunge to the side of the grinder and then to the front of the line. Then repeat

  • SSH + Bear Crawl
  • Plank Shoulder Taps + Lunges

Switch the exercises half way

  • Al Gore + Crab Walk
  • Table Top Plank + Frog Hops

Final Stretch

  • Squats + Crab Walk
  • Slow Merkins + Frog Hops

10 Slow and 10 Fast Cycle (as many as you can in 5 minutes)

  • Dips
  • Calf Raises
  • Decline Merkins
  • Squats

Bear Crawl Indian race

  • Planks + Bear Crawls
  • SSH + Bear Crawls

MARY:

  • Protractor
  • Box Cutter
  • Peter Parker (Spider Man)
  • 20x IC LBC
  • ATM

COUNT-OFF & NAME-O-RAMA
Also had Cable Guy and FNG (Now called Rehab)
CIRCLE OF TRUST/BOM:
A lot of times we are going to fast to see the good in the things we are going through or studying. We all need to take the time to slow down and really dig deep to find the wisdom that is there for us to find in ever situation, whether that’s in the things we are reading or in the people we are meeting or just in the situation we are going through.

Take the time to slow down and really see/learn what wisdom is here to be had.