F3 Knoxville

Tag: Frosty

Hill Sprints Suck

THE SCENE: 64 and still.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx20 IC
Cherry Pickers x5 IC Junk speed
Hipper Snappers – 4 count IC ready position, 1) left 2) right 3) jump
Merkins x10 IC
LBAC forward x10, reverse x10
THA-THANG:
BATTLE BUDDY UP
1 CMU per pair, head to the matterhorn
– guy running carries the CMU, other guy skips
– Incans x10 oyo at the light poles
Hill Sprints (group Dora)
A] At the light pole – all w/ CMU
1) 100 Carolina Dry Docks
2) 200 Sumo Squats
3) 300 Curls
4) 200 Tri
5) 100 Clean and Press
B] Group Downhill sprint – leave on “go”
– first guy down gets to head back up oyo
– everyone else does 10 Merkins then goes
– once partner is up Rocky Balboa til the 6 gets there
Switch partners, Rinse and repeat
1/2 way through reps stopped for Mary
20LBC IC
20 Hello dolly IC
FLIP THE NARRATIVE
CMUS to the bottom of the hill, now sprints are uphill and reps are at the speed hump
Mosey back. Incans at light poles again
COUNT-OFF & NAME-O-RAMA
Junk, Mayberry, Frosty, I-beam, Raindrop, Tweetee, Wagon Wheel, Sparky, Snitch, Bartman
CIRCLE OF TRUST/BOM:
It’s easy in life to get going  so fast it feels like we’re running downhill. If you remember as a kid running down a hill that was too steep where your legs are moving so fast that if you stopped you knew you would fall and tumble the rest away. Sometimes when running at that pace we get to where we are actually racing the people that we are running alongside, often times chasing the wrong things and filling our lives with too much stuff all the while trying to keep up and “win” the crazy race.
Sometimes we don’t even realize what’s happening as life gets tougher – relationally, work, self esteem, insecurity, true loss. Whatever the reason we find ourselves suddenly running uphill: resistance, reduced speed, aching to be done. The challenge I would propose is to consider whether you still run the uphill times like a race or do you Try to skip them and keep running downhill? Do you set yourself to work hard or just to survive? Do you seek to learn something, to get better – or do you just dwell in the misery longing for it to be over?
MOLESKIN:
I tore my plantar fascia (on the bottom of my foot) a couple weeks ago during an OTB that was truly incredibly stupid. It had been feeling good the last few days so I had envisioned competing, perhaps even winning one or two of the downhill sprints. 5 minutes into the beatdown today it rose up and let me know it was there. So I had to pace myself on the downhill which I don’t like to do. Because of that, I ended up pushing myself harder on the uphills than I normally would. All part of prepping for the BOM I guess. My conclusion:  I need to push myself on the uphills more often.
ANNOUNCEMENTS:
Tweet-ee has lost three people from his recovery program to overdose in the last few weeks. We spent time in prayer for their families, for all of those in recovery, and especially for those in denial

Sand Clerks, Stocky Balboa and other assorted randos

THE SCENE:  39° and chilly

F3 WELCOME & DISCLAIMER

 Today this included “I’ve never used a timer before“ and “I take no responsibility for this random Apple playlist“
WARM-O-RAMA:
Stretch  what you want while the Q explains the stations.
THA-THANG:
.Ratchet Squat curls (lateral elbow, medial knee – 30lb or CMU

The Thinker – lunge, curl outer arm, tricep extend inner arm – 20lb

Stocky Balboas – weighted Rocky’s
– 35s or CMU
Sand Clerk – Sandbag clean and jerk
French Military Squats – (surrender first!)
– 30lb plate overhead
Fly Squatters – bent over squat w/ 25lb dumbbell fly
Flutterbys – calf raise + deltoid raise w/ wrist extension (release your inner snowflake)

90 second stations, 15 second rests. One station in the middle for mosey/rest.

Cool Down:
SSH IC x25

Cherry Pickers IC x5

.
COUNT-OFF & NAME-O-RAMA
10 HIMs showed up to get stronger
CIRCLE OF TRUST/BOM:

A simple truth: You don’t deserve forgiveness, grace or unconditional love.
Two thoughts:
1) For you guys who always feel unworthy, like you don’t deserve love or forgiveness – you’re right! You don’t…and neither do the rest of us, but it is freely offered and not yours to try to earn or pay for. Accept it with a grateful heart and feel the warmth and love of the one who bought it for you!
2) For you guys who have a hard time forgiving or letting go of things that have been perpetrated against you. If you don’t deserve the forgiveness and unconditional love that has been offered to you – you really don’t deserve to withhold those things from someone else. Choose to forgive and love the way it has been given to you – especially for folks who REALLY don’t deserve it.
Love God first, then everyone else. MOLESKIN
Wallball shared his Dad is getting a consultation for a heart transplant. That’s not some distant cousin having a hard time with allergies, this is real stuff. Take it seriously and pray hard.
ANNOUNCEMENTS:
None.

pavalon

THE SCENE: slightly chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

T Merk IC x 10

T Squat IC x 10

Lil baby arm circles IC x 10

Cherry Pickers (with the short shorts on) IC x 7

Mosey
THA-THANG:
Insert information about the workout.

 

Lil merks and flutters at base of Maddercorn

  • Pavalon
  • 10 Pullups, 10 burpees, 10 BBS, then 9,8,7…..

Mosey to the tavern

5 turkish get up, 5 man makers at the top

Mosey back

MARY:
10 merkins OYO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes life hands you what seems like a bad set of circumstances, but you must not get down and frustrated. Sometimes this bad situation is actually something good. A friend of mine received what was seemingly bad news, but now (not for sure) it seems like what was previously bad conditions are actually something better. So, roll with the punches life throws you filthy animals.

MOLESKIN:
Frosty smiled at the verrrry end
ANNOUNCEMENTS:
Hardship Hill

Convergenec on the 30th

It’s All Downhill

THE SCENE: upper 40’s but breezy – chilly until we got moving

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 5
  • Rockettes x 10
  • Burpees x 10
  • Tempo Squats x 10

THA-THANG:

  1. Indian run to the place the boats used to be
    • Iron Mikes at each light pole (route 66 style) around the parking lot to the marina sign.
  2. Matterhorn suicide
    • 5 cones in a line up the hill.  Bernie Sanders to each successive cone and do exercises written by the cone.  All exercises performed facing downhill.
      • 8-count body builders x 20
      • Lunges x 20 (each leg)
      • Shoulder taps x 20 (4 count)
      • Carolina Dry Docks x 20
      • Merkins x 20
  3. DORA 1-2-3
    • Small hill by the restaurant parking lot.  Partner A runs to top of hill and does 2 burpees while partner B does the exercises.  Then flapjack.
      • 100 Merkins
      • 200 Big boy situps
      • 300 Jump squats
  4. Indian run back to the AO

MARY:

  • Side crunch x 15
  • Hello Dolly x 20

COUNT-OFF & NAME-O-RAMA
16 strong:  Bowflex, Frosty, Aladdin, Sparky, Kilowatt, Tank, Blue Cross, Wagon Wheel, Waxjob, I-Beam, Toebox, Butters, Junk, Mayberry, Tweet-E, Bartman
CIRCLE OF TRUST/BOM:

As I’ve observed those around me lately – specifically male Christians – I have noticed a lot of passivity.  There is an old adage that goes something like this:  “Share the love of Jesus everywhere you go, and if necessary, use words”.  I understand the point this is trying to make, and we should be living in a way that others take notice.  However as Christian men, we should also be taking a stand for Christ – which means using words, debating/disagreeing when necessary.  I’m not suggesting we go around starting arguments, but we should definitely reject the passive approach and be steadfast in how we represent ourselves.  So often the Christian faith is seen as curling up in Jesus’ lap and getting coddled.  Yes, Jesus does offer rest to the weary and is a place of refuge when needed, but the example that Jesus set while on this earth was not that of someone in the fetal position…he was bold in his words, strong in his position, confident.  As men, I pray we are attuned to God’s word and are actively looking for opportunities to be bold for him.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill is right around the corner, May 18th.   Join a team if you haven’t already.

Run

THE SCENE: 50, nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Insert information about the workout.

  • Run 4 or 5 miles

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cavalier conquered the long hill on old stage for the first time
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.