F3 Knoxville

Tag: Geppetto

Brickyard – Popeye Forearms & Bolder Shoulders

THE SCENE: Extra gloomy with a side of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops
 Temp Squats
Cherry Pickers
Claps: OH, Front
Arm Circles
 Mosey

THA-THANG:

Series W/ CMU – did 4 rounds
20 Grave Diggers
10 lunges out
Bear crawl back
run a lap
Partner Split: Exercises & Farmer Carry
50 Burpees
(Partner carries both CMUs here only)
100 Merkins
200 Mountain Climbers (single count)
*Early finishers stayed busy
Mossey then 20 Diamon Derkins W/ CMU

MARY:

CMU circles
 Hip Thrusters
CMU Side Bends
 BBS
Flutter Kicks CMU OH
 Bruce Lee’s

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The fear of the lord is the beginning of wisdom… Psalms 111:10. Read a short devotional from Joe Thorns book – Note to self. Discussed fearing and reverencing the Lord over all other things being mindful not to place created things over the creator, that births an idol.
MOLESKIN:
Praying for families who have lost loved ones, a memorial day burn accident and allot of travel coming up for the Pax.
ANNOUNCEMENTS:
forgot to mention but should have … the July convergence thing

Get the Balance Right

THE SCENE: Clear, warm, very humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Mkns x 10, Tempo Sqts x 10, Thai Fighters IC (B) x 10, Seal Claps IC x 12, OH Press IC x 10, Cherry Pickers, OH Claps IC x 20, Real Cherry Pickers x 10 IC, Toy Soldiers x 10 IC
THA-THANG:
Mosey to back lot for Stations, everyone starts at a different station, complete the ex and reps and run to next station until complete

  • BBS x 50
  • Kettle Swings x 25
  • Bobby Hurley’s x 25
  • 4 Ct Mtn Climbers x 50
  • Man Makers x 25
  • OH Press x 50
  • Plyotramp 2 ct. side hops x 25
  • MKNS x 50

Indian Run to AO passing the flag

11’s at Planters:  Tri-Dips & Box Jumps

MARY:
Flutter Kicks x 25 IC, LBC’s x 25 IC, Gas Pumps x 15 IC, Hello Dollies x 20 IC, Capt Thors, Freddy Merc’s x 20 IC, Ring of Fire Mkns (3 rounds)
COUNT-OFF & NAME-O-RAMA
Biohazard, Herbie, Geppetto, A-Rod, Gmail, Fast-n-Easy, Natty
CIRCLE OF TRUST/BOM:
Ecclesiastes 8:15

“I arise in the morning torn beween a desire to improve the world and a desire to enjoy the world,” EB White

Get the Balance Right…Depeche Mode, RIP Andrew Fletcher
MOLESKIN:
listen to that voice in your head (the good one)
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

What’s your “Why”

THE SCENE: Overcast clouds, 59°F, Feels like 58°F, Humidity 87%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little baby arm circles, forward (10x) to large arm circles, forward (10x), to LBAC reverse (10x) to large arm circles reverse (10x)
  • 15x Overhead claps
  • 15x Seal claps
  • 10x Tempo Squats
  • 20x SSH

THA-THANG:

Deck of Cards

  • Hearts – Dead bugs
  • Diamonds – Superman Merkins
  • Clubs – Captain Thor
  • Spades – Squats

MARY:
Didn’t finish the deck

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I reading through School of Grit: Unlock Your Potential Through Purposeful Adversity right now. The following passage really hit me when I was reading it.

Your “Why” is the reason you are doing anything at any given time. It’s your fallback when things get tough. If you can’t answer that question, you will likely fail. Similarly, if your “Why” is extrinsic versus intrinsic, and you find yourself in a truly adverse situation, your likelihood of making it to the other side is slim to none. Your going to need a bucket full of “Whys” throughout your life depending on the various situations you find yourself in.

Brad Ritter –  School of Grit: Unlock Your Potential Through Purposeful Adversity

We do so many things in our lives without a good “Why”. We do it because we are expected to or because we think we need to. What is your “Why”? Don’t stop at the first “Why” dig deep and answer the question to as deep a layer as needed until you get to the depth you need to answer the question.

MOLESKIN:

ANNOUNCEMENTS:

VQ at the Brickyard, CMUs Required

THE SCENE: 50s, extra gloomy and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH , Toy soldiers , Temp Squats, OH & Front Claps and Mosey
THA-THANG:

  • 20 Grave diggers, 20 Lunges out , Bear Crawl back (all w/ CMUs) repeat series w/ 10 reps then 5 reps.
  • Partner split exercise count while one partner marches 50yrd and back shrugging 2 CMUs. – 50 Burpees, 100 Merkins, 200 Mountain Climbers (single count)
  • Black Snake – Indian run but back man weaves his way to the front
  • 11’s – Box jumps/ step ups and CMU Curl Press

MARY:
Flutter Kicks, Hello Dollies & Froggers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
vs Rom 8:28 Lets stop grumbling and complaining in the little things that we so often do. Our attitudes and perspective need to constantly be in check. Remember that God works ALL things to a Christians good. It’s easy to not pay attention to the little things when relating this verse but be mindful that our lives are made up mostly of the little things.

MOLESKIN:
Gmail will work on his counting in cadence skills. The double CMU shrug carry was harder than anticipated and distance was shortened after first march.
ANNOUNCEMENTS:
None from me.

MR. ROGERS @ 50

THE SCENE: CLEAR AND COLD.  VERY NICE.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 OF ;  GET-UP, NAVY SEAL BURPIE, V-UP, IRON MIKE, MERKIN, BIG BOY SIT UP, MT. CLIMBERS, AMERICAN HAMMER, SIDE STRADDLE HOP, BEAR CRAWL (1), SQUAT, RUN TO FOOTBALL FIELD
THA-THANG:
AT THE FOOTBALL FIELD:

EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE.  O E YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD.  AND SO ON.

1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP.  5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS, 50 SQUATS.

 

MARY:
SOME AMERICAN HAMMERS AND SOME BOX CUTTERS
COUNT-OFF & NAME-O-RAMA
23
CIRCLE OF TRUST/BOM:
AT 50 YEARS OLD I ASK MYSELF, WHY AM I DOING THIS? ALL OF US HAVE SOME KIND OF DRIVE KEEPING US MOVING.

THE ANSWER TO MY QUESTION,  PERSONALLY,  IS…I HAVE NO ANSWER.  I TRULY DON’T KNOW WHAT MY DRIVE IS OR WHY.  I DO KNOW I FEEL A DRIVE.  I ALSO KNOW NOW, AT 50, THAT ITS OK TO NOT KNOW.

YOU MAY NOT KNOW WHY OR WHAT DRIVES YOU BUT AS LONG AS THE DRIVE IS A POSITIVE ONE, ITS OK TO NOT KNOW.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.