F3 Knoxville

Tag: Flash

Pre season b-ball practice

THE SCENE: Stormy but dry in the gym !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SsH x 20, squats x 20 , merkins x 10 all IC on the 4 ct

perimeter court drill . Run the sidelines , shuffle the baseline , and run, shuffle, back pedal around free throw areas . We did this 3 times
THA-THANG:

  • 2 games of knock out. If you got knocked out , do iron mikes until we have. Winner
  • Lay up relay. 2 teams on opposite ends of the court . Each team has one player sprinting to the other end while dribbling the ball for a lay up. Once you make the lay up, sprint back and pass it to the next guy. So and so Forth until one team wins . Winner does 10 ssh ic . Loser does 10 burpees. We played 3 rounds
  • 11s w box jump burpees and alternating Superman’s on the 4ct
  • 3 man weave drill until we perfected the pass without dribbling or taking more than 2 steps . We did this about 4 or 5 times
  • Wall sits for a minute while doing morracan night clubs
  • triceps dips and extensions on the 4 ct on the benches
  • 2 full court suicides

MARY:
Flutters x 10 ic

LBC X 20 ic
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Life shrinks or expands in proportion to ones courage
MOLESKIN:

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

Thanksgiving Pi

THE SCENE: Mid 60s. On the first day of November. Really?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In honor of the first day of Thanksgiving season, today’s beatdown is brought to you by the number “pi”…
31 SSH IC
4 Cherry Pickers IC
15 Crabettes IC
9 Failure to Launch IC
26 Mtn Climbers IC
5 8-Ct Body Builders IC

THA-THANG:
Head to the scrapyard for a 3-exercise circuit:
3 Pullups
5 Dips (full weight on parallel bars)
8 Merkins
9 Repeats

793 yard Indian Run through the park and around the fountain to the base of Mt Crumpet
Pair up for Dora-style. One partner exercises, other runs up the hill, around the tree, and back.
23 Burpees
84 BBS
62 Iron Mike
64 8-ct Body Builders

338 yard easy mosey back to the grinder

MARY:
3 cycles of Row your Boat
27 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
15 PAX this morning.
CIRCLE OF TRUST/BOM:
As you know, pi is a number whose decimal representation has infinite digits. Today’s beatdown worked through just 32 of them, but it’s been calculated out to over 22 trillion digits and of course it just keeps on going. Just as we could never work out through the entire representation of pi, we could never comprehend or experience the entire fullness of God’s love and grace toward us. If you get a little twinge of sore muscles at some point today, let that remind you to be thankful we didn’t go to 22 trillion digits, but even more to be thankful for His infinite goodness.
MOLESKIN:
Apologies to Squiggly and Moses… I didn’t feel on my game much this morning and they did just about all the Dora reps. Hopefully just coming down off the Halloween sugar high.
ANNOUNCEMENTS:
F3 Olympics/anniversary. Also, check GroupMe for service project info. Weekend of 11/17, Habitat project: demo and rebuild a deck.

Bodybuilders in the rain

THE SCENE: About 70 degrees and some nice steady rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each way IC
Little Michael Phelps
Squats x20
Cherry Pickers x10

THA-THANG:
Do the following exercises at the pavalon:

  • Bent over rows x10
  • Mr. Spectacular x10
  • CMU Curls x15
  • Goblet Squats x20

Then bear crawl across the whole grinder. If you walk or can’t go any further, do 15 burpees and jog to the end (I believe everyone made the bear crawl). Next, do the following exercises at the scrapyard:

  • Pullups x10
  • BBS x20
  • Dips x15
  • Flutter kicks x15 on 4-count

Run down the path to the road and do 5 bodybuilders, then run back around to the pavalon and rinse and repeat. Instead of the bear crawl, lunge to the far edge of the bathrooms and jog the rest of the grinder.

MARY:
Box cutters x30
Captain Thor to 5×20
Protractor (Thanks Snorkel!)
Cash out with some LBCs for 30 seconds
COUNT-OFF & NAME-O-RAMA
11 men strong this morning
CIRCLE OF TRUST/BOM:
Lately I have had failure on my mind. I lost 30 pounds in my first four months of F3, now I’ve gained some of that back and have not hit my goals. So I feel failure. I failed a couple CPA exams already. Failure. I haven’t really prayed much at all in the last year or two. Failure. But the biggest failure came on Tuesday when we had to put our 2 year old cat down. My wife is an animal lover and especially loved this little cat. She has been depressed and crying for two days now. I can’t help but feel like a failure as a husband because I can’t make it better. Nothing that I say or do will make her feel better or stop her from being sad. But I realized that what I need to do is offer it all up to God. I’ve prayed more in the last two days than I have in the last two years. I’ve been praying for peace for my wife and that led to praying about all of the other things that make me feel like I have failed. I encourage you men to turn to God earlier than I did. Anytime you feel like you have failed, offer it up to God and have a conversation with him. We sometimes feel like it is all on us when in reality, all we have to do is turn our eyes to heaven for some help.
MOLESKIN:

ANNOUNCEMENTS:
Bomb Shelter anniversary Q next Saturday with a “Keep Blount Beautiful” trash pickup on the greenway at 10 for anyone who is available. Also, we have the F3 olympics coming up on November 3rd with a bunch of events that weekend.

Stand on the Rock!

THE SCENE: 65 Degrees cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop (15 in cadence -4 count)

-Feet Together Leg Stretch (20 Seconds)

-Cherry Pickers (15 in cadence – 4 count)

-Michael Phelps (30 seconds)

-Arm Circles

THA-THANG

-Indian run with CMU to the Educator

-Partner Workout – 300 curls with CMU/Run/Bear Crawl Hill/ 10 air squats

-Partner Workout – 200 overhead press with CMU/Run/Bear Crawl Hill/10 air squats

-Mosey back to grinder

MARY:
Led by Snorkel

-Armstrong’s, heel touches, hello dolly, scissors, and superman/banana
COUNT-OFF & NAME-O-RAMA

  •  Spartan
  •  Snorkel
  •  Drifter
  •  Fins
  •  Emeril
  •  Napster
  •  Bumblebee
  •  Neighbor
  •  Chief
  •  Hammy
  •  Tin Man
  •  Butterfingers
  •  Squiggly
  •  Gecko
  •  Happy
  •  Flash

CIRCLE OF TRUST/BOM:
Psalms 18:2 – The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Agility and What Not

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

  • Phelps/Little this&that
  • Cherry Pickers x10 IC
  • Various Leg stretches
  • TN Rocking Chair x10 IC
  • 50% Mosey across lot
  • 100% Sprint across lot

THA-THANG:

  • One side of grinder – 5 Burpees, 10 BBS, 20 Dancing Bears
  • Run through chalk ladder
  • Sprint to first cone, karaoke, over to next, sprint up to next cone, karaoke back across
  • High knees up to first light pole
  • Sprint it out to the end
  • At other side of grinder – 5 pullups, 10 Merkins, 20 Step ups

 

  • 4 corners – start with 4 reps and increase by 2 each time around
  • Ranger merkins, Box cutters, Dry docks, Bobby Hurley

MARY:

  • Guantanamo
  • Captain Thor (up to 5)

COUNT-OFF & NAME-O-RAMA
24 came out to get better! 2 FNG’s – Overnight and Gecko. Welcome!
CIRCLE OF TRUST/BOM:
Lately I’ve been trying to focus on my mental strength. There’s a difference between your body giving up and your mind giving up. Push yourself, learn the difference. This applies to not only our exercising, but to our daily lives. Its much easier to give up than it is to focus and push through a difficult situation. Work on your mental strength, push yourself.

“When someone tells me no, it doesn’t mean I can’t do it, it simply means I can’t do it with them.”

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.”

“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”

“Attitude is 100% under your control.”

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up in November