F3 Knoxville

Tag: Glamper

Flag Handoff to Slappy

AO: shamrock
Q: Betty
PAX: Oscar Meyer, Base Salary, Glamper, Nadia (Aaron Jacques), skewer, Jardet, Band Camp, Dumpster Dive, Curveball, Honeydew, Steam, Skidmark, Waxjob, Rocket, Anchorman, Stitch, KickFlip, Toretto, Mathlete, The Situation, Mermaid, Free Fall (Justin Whitaker), Nacho Libre, Tailhook, Econoline, 5K, slappy, Guardrail, Commission, OBrother, Voodoo, Baby Boomer, Eliza, Ribbed, Betty, Dragon Slayer, Thunder
FNGs: None
COUNT: 37
Disclaimer given
WARMUP:
SSH,Merkins,Squats,Curtsey Lunges, Cherry Pickers
THE THANG:
Mosey to baseball hill and complete 11’s
Monkey humpers at the top of the hill
Iron Mikes at the bottom
Mosey to the big parking lot with a bernie in the mix and complete the below:
Hub and Spoke Workout
Hub is 5 burpees

Spoke 1- 50 SSH
Hub
Spoke 2-50 Shoulder taps
Hub
Spoke 3-50 Freddy Mercury’s
Hub
Spoke 4- 25 Imperial Walkers
Hub
Spoke 5- 20 Lunges (10 each leg)
Hub .
Spoke 6- 25 Merkins

After we finished this we made out way to the FIA parking lot where we completed a shoulder burning exercise consisting of Merkins, Shoulder Taps and Plank jacks without dropping our knees
Mosey to the straightaway back to the AO and did a series of bear crawls and lunges
Back to flag in enough time for 1 burpee
MARY:
None
ANNOUNCEMENTS:
COT:
This was a very special day as we passed the shovel flag off to a new leader, Slappy! It is going to be extremely exciting to see what he does in the role and how Shamrock is going to thrive under his leadership.

We have all heard the quote, “Strong men create good time, good times creat weak men, weak men create bad times, bad times create strong men.” I head some commentary on this quote from Nick Freitas on this and says, “Bad times don’t create strong men, strong men are made by the influence of other strong men.” He goes on to talk about how strong men are there through good times and bad, but in the bad times, strong men are once again appreciated for what they contribute to society.
I instantly thought of F3 and the group of strong men that I have the privilege of working out beside every morning. All of you have made me a stronger man in all areas of my life and I am thankful for every one of you.

The Halfpipe

AO: shamruck
Q: Mermaid
PAX: Betty, Anchorman, Tailhook, Curry, Hot Pants (Darin Sowa), Dumpster Dive, Photograph, Toretto, Swifty, The Situation, Glamper, I-Beam, Mermaid, Nadia (Aaron Jacques)
FNGs: None
COUNT: 14
2 runners
1 workout warrior in the parking lot
11 rucking the half pipe

Don’t be afraid to pray for the things you desire. It may not come to fruition, but you should take it to prayer just as Jesus did in the Garden of Gethsemane. Matthew 26:36-46

Run (1) Walk (2)

AO: shamruck
Q: Betty , Betty
PAX: Mermaid, Eliza, Dumpster Dive, Blindside, Tonka, Toretto, Oscar Meyer, slappy, Betty, Ribbed, Bed Wetter, Glamper
FNGs: None
COUNT: 12
WARMUP:
THE THANG:
Run Shuffle (1 min)/Regular Ruck Pace (2 minutes) rotate this way for 1 hour. Ended up with over 4 miles.
MARY:
ANNOUNCEMENTS:
COT:
“It’s better to be a warrior in a garden, than a gardener in a war.”

Bitesized Portions

AO: shamrock
Q: Stitch (Brad Ware)
PAX: Betty (Tyler Alexander), Mermaid (Bradley Roberts), Anchorman – Daniel Callis, slappy (Nathan Evers), Steam, Glamper, Oscar Meyer (Brett Harris), Dumpster Dive (Brad Burnette), Base Salary (Nate Wilson), Waxjob (Josh Brady), Free Fall (Justin Whitaker), Curry (Steve Coy), Curveball P (Dave Purcell), Drum Major (Mike Johnston), Pusher, Commission (Adam Wilson), Bed Wetter (Nick Adkins), Eliza (Kevin Parrott), The Situation (Carl Helstrom), Jardet (Tyler Hill), Great White (Grant Goodwin), LeBling (Chris LeClair), Econoline (Joshua Middlebrook), Fabio (Joe Hamilton), Voodoo (Eric A), Tailhook (Max), Swimmies (Nathan Chesney), Brick (Chris Tittle), Doubtfire (Nick Bond), Title IX (Christian Prescott), Band Camp (Jack Renfro)
FNGs: None
COUNT: 32
WARMUP:
• Imperial Walkers x10
• SSH x 10
• Grady Corns x 10
• Tempo Squats x 10
• Tempo Merkins x 10
THE THANG:
Buffet STOP #1 – UPPER BODY – Coupon Pile
1. OHP x 25
2. Curls x 25
3. Upright Rows x 25
4. Dips on CMU x 25

STOP #2 – CORE
1. Freddie Mercury (4 ct) x 25
2. Flutter Kicks (4 ct) x 25
3. Shoulder Taps (2 ct) x 25

STOP #3 – LEGS – Back lot
1. Squats x 25
2. Wall Steps (2 ct) x 25
3. Calf Raises x 25

STOP #4 – CARDIO – Football Field
1. SSH x 25
2. Stair Runs x 1 lap
3. 2 Laps around the Track

Circle up at mid-field
Betty = 10 Burpees
Tailhook = 11 Burpees
Mermaid = Jane Fondas
Lebling = ??
Anchorman = Leg balance?

Mosey back to COT:
Slappy = Monkey humpers
Voodoo = 1 leg pickle pointers
Oscar Meyer = Star gazers

COT:
Habits. We all have them. Some good (those involved with family, work, F3). Some not so good.

Oftentimes, we seek to change our bad habits and create new and better ones. We make resolutions. We resolve to get in shape, to eat healthier, to spend more time with our families. But the fact of the matter is that 88% of new year’s resolutions (if you make those) end up failing and we’re left feeling frustrated and powerless to make progress.

We need milk before solid food. Hebrews 5:14 says “… solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.”

So what does it mean to be trained by constant practice?…
A few years ago I picked up this little book called “Small Move, Big Change”. It was an easy read and takes a simple approach to changing behaviors and ultimately our habits. We make our goals too broad or idealistic, and at some point, our autopilot kicks in. Autopilot is that system of unconscious habits and preferences that have become so engrained through repetition.

So what’s the solution to changing? It starts with a bitesize goal. Something that focuses on a specific change in behavior and not a result. Instead of committing to “I’m going to eat better” or “I’m going to be more organized”, a microresolution would break that into something easy and measureable. “I’m going to pass on the cookies at our Wednesday meetings”. “I’m going to make my bed every morning”. Easy. Measureable. Successful.

You can even make these a little more personal. Analyze your habits to determine the single changes that will have the greatest impact. Think about your daily cues. I always snack after a trip to the grocery, usually even before I get everything put away. So, a more personal microresolution for me might be “I will not snack during or after putting away the groceries”. Easy. Measurable. Successful.

So you get the point here. Don’t set too many microresolutions. Make a couple and when those changes in behavior become habits, set new ones. Easy. Measureable. Successful.