F3 Knoxville

Tag: Half Caff

About time

  • THE SCENE: 69 degrees.  Overcast, but humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Baby arm circles (4 ct) x 15 forward/back

Overhead claps (4 ct) x 15

Overhead Air Press (4 ct) x 15

A little of this/that and Michael Phelps

SSH (4 ct) x 20

Hamstring stretch

Body Builders x 5
THA-THANG:

  • Mosey to Big Ball.  Morning Call:  Pax line up in plank, 1st Pax completes 5 pull-ups while remaining Pax completes 5 Merkins, repeat until all Pax have completed pull-ups.
  • Mosey to steps behind engineering building.  7’s with 4 ct flutter kicks and burpees.
  • Mosey to steps below biology building.  Split into groups of 3.  1st member half way up steps performing exercises with coupon (Rd. 1 alternate Mr. Incredibles x 10 and overhead press x 15, Rd. 2 Squat press x 15 and Curls x 20, Rd. 3 Bent Row x 15 and tricep extensions x 15).  2nd member at far side of the bridge performing ab exercises (Rd. 1 Alternate Flutter kicks (4 ct) x 15 and LBC x 15, Rd. 2 American Hammers (4 ct) x 15 and WWII sit-ups x 15, Rd. 3 Hello Dollys (4 ct) x 15 and Heels to heaven x 15).  3rd member running between group 1 and 2 with 3 burpees halfway across bridge.
  • More planned but out of time.  Mosey back to AO.  No time for Mary.

COUNT-OFF & NAME-O-RAMA
10 strong.  No FNGs. Bob Ross and The Voice were also in attendance.
CIRCLE OF TRUST/BOM:

We accomplished a lot of work in a short amount of time today.  We all have limited time and countless demands for it.  We can accomplish great achievement when we are present, focused, and engaged.

I want to specifically address time with our families.  Summer is a time we frequently have more time to devote to our families.  Schedules are less full, we have vacations, kids have later bedtimes.  Future moments are not guaranteed.   I encourage you to make these moments count.  Be present, engaged, and focused.

“We all make time for what we feel is important in our lives.” Anonymous

At the end of your life, you will never regret not having passed one more test, not winning one more verdict, or not closing one more deal. You will regret time not spent with a husband, a friend, a child, a parent.

“The bad news is time flies. The good news is you’re the pilot.” Anonymous

Crossfit Crossfire

THE SCENE: Clear skies and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Babay Arm Circles F/R x12 IC, Tempo Squats x10 IC, Tempo Merkins x10 IC, Side straddle hops x20 IC, 5 Burpees OYO
THA-THANG:

  • 11’s of Dips and Box Jumps at the benches in the World War Memorial section of WFP.
  • Ascending Curb Crawl of Merkins in L&N Stem Academy parking lot (PAX bear crawl from curb to curb back and forth increasing in reps by one at each curb starting at 1 merkin until you reach 13 merkins)
  • PAX did Big Boy Sit-Ups until everyone finished
  • Mosey to Big Ball Steps for Mount Flutter Kick
    • Sprint to top of WFP steps and do 10 Flutter Kicks on 4 ct., do 9 at the bottom, rinse and repeat up and down the steps decreasing each rep count by 1 until you reach 1 rep on a 4 count at the bottom of the WFP steps.
  • Mosey to Parking lot beside Neyland Stadium across from The Boat House
    • PAX partnered with a battle buddy to perform the following:
      • Partner A sprints to 3rd light pole and performs 2 burpees while Partner B does jump rope in place. Partners switch roles and rinse/repeat until each battle buddy has completed 10 burpees at the light pole (rep count of burpees increases by 2 each trip (EX: 2,4,6,8,10) also every other interchange at the baseline alternates between jump rope and air squats
      • PAX performed the same format for the next evolution except instead of burpees the exercise was the Carolina Dry Dock.
  • PAX performed ab work in the same parking lot
    • Flutter Kicks x12 IC
    • Am Hammers x12 IC
    • Hello Dolly’s x12 IC
  • Mosey back to SP.

 

COUNT-OFF & NAME-O-RAMA
8 Total PAX 0 FNG’s
CIRCLE OF TRUST/BOM:
This week I had a flurry of events personally. My brother (Truffle) and his wife just had twins, my parents were in from out of state, bball is in full swing. I kept focusing on the next task that needed to be accomplished amidst everything going on and by week’s end I realized that I had done a very poor job of just soaking up the moment and enjoying it to the fullest.  Always be present in the moment!
MOLESKIN:

ANNOUNCEMENTS:

Monday Throat Punch

THE SCENE: 60 degrees and perfect weather to train
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

30 SSH

Warmup/Orientation loop
THA-THANG:

Run across parking lot. Do 2 Burpees every line (roughly 10 lines)

50 squats

Lunge back

50 squats

run up baby hill and around the loop

repeat 2-3 times.

MARY:
Plank 30 seconds

Elbow Plank 30 seconds

Left plank 30 seconds

Right plank 30 seconds

Back extensions 10 IC

Leg lifts 10 IC

Mountain climbers 10

Repeat 3-4 times

20 Merkins OYO

50 Squats OYO

???? Can’t remember the last exercise until time
COUNT-OFF & NAME-O-RAMA
35 Strong men
CIRCLE OF TRUST/BOM:
It’s hard to believe God is there in the middle of the valley. It’s easier to believe it when I am on the mountain top. But the truth is that God is with us on the mountain top and in the valley. Even though I don’t feel or see or experience God walking with me – it doesn’t mean He isn’t there. I have to hold fast to that anchor when I get overwhelmed. That’s my challenge to myself and to you: Believe He is there even if it seems that He isn’t.
MOLESKIN:

ANNOUNCEMENTS

I’m preparing a swim lesson plan for those who are interested in learning to swim. It will be free of charge to the men of F3. Contact me on GroupMe if you are interested.

Sweating in the square

THE SCENE: 70* and clear, maybe a tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Windmills x10 IC
Baby arm circles forward x10 IC
Baby arm circles reverse x10 IC
SSH x8 IC
THA-THANG:
Mosey towards the Big Ball and up the stairs towards pedestrian bridge.  Bear crawl across pedestrian bridge, each time a PAX stops to rest results in penalty of 5 prisoner squats at the end of the bridge.  Q took the six and no one was doing squats, so the entire group did 10 prisoner squats on four count in cadence.  Continue mosey to Market Square.  PAX assemble at the stage end of the square in front of the TVA building.

Routine is a variation on the Dirty Mac Deuce.  Four rounds of three exercises, 20 reps each, once a round is completed PAX take a lap around Market Square and move on to next set.  Exercises as follows:

  • Round 1: Derkins, lunges, superman swims
  • Round 2: Incline merkins, jump squats, Edward scissorlegs
  • Round 3: Wide merkins, calf raises, side crunches
  • Round 4: Dips, pistol squats, American hammers

Jack rabbits repeat round 1 after finishing while waiting on the 6.  Recover and 10 count.  Begin mosey back to start point for Mary.

MARY:
Flutter kicks x20 on four count IC
Q Favorite Boat/Canoes and variations for painfully long time
Box cutters x10 on four count IC
COUNT-OFF & NAME-O-RAMA
17 Strong: Careless, Cowbell, The Voice, Casper, Half Caf, G6, Delilah (FNG), Pfeiffer, Doolittle, Rousey, Filter, Preacher, Dugger, Roto, Operation, Bob Ross, Abort
CIRCLE OF TRUST/BOM:
“Pay attention to what is in front of you – the principle, the task, or what’s being portrayed.” How you do anything is how you do everything. How you handle today is how you handle every day.  How you handle this minute is how you handle every minute.  Leave no doubt.

Century Hill

THE SCENE: 69 degrees.  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back x12 (4 Ct)

Windmill x 12 (4 ct)

SSH x 20 (4 ct)

Tempo Merkin x10

5 Burpees on your own

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20lunges (10 each leg), 20 plank jacks.  Rinse and repeat.
  • Mosey to Candy factory for Century Hill.  Run from Candy factory to top of hill.  10 of each exercise at top of hill, each lamp post and bottom of hill.  Should total 100 reps.  Run back to top and start round 2, etc.  Round 1: Merkins.  2.: WWII sit ups.  3: CDD,  4.   Flutter kicks.
  • Mosey back to AO for Mary

MARY

Captain Thors with 1:4,2:8,3:12,4:16,5:20 ratios

COUNT-OFF & NAME-O-RAMA
16 strong.  2 FNGs.  Welcome The Voice (Jordan Wright) and Patty Melt (Parker Greene)
CIRCLE OF TRUST/BOM:
“No person has the power to have everything they want, but it is in their power not to want what they don’t have, and to cheerfully put to good use what they do have.”
MOLESKIN:
Prayer requests:  Sam in Arizona battling cancer.  Greg in Knoxville who recently passed from cancer as well as for his family.  Marriages.
ANNOUNCEMENTS:
Hardship Hill this weekend.