F3 Knoxville

Tag: Hot Squat

I’m feeling 22

THE SCENE: Crisp 28 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X22

OVERHEAD CLAPS X22

CROSSOVERS DOWN AND BACK
THA-THANG:
22 burpees then do loop
Flutter Kicks
Toe touches
Hop Kicks

Heel touches
Lunge punches
Freddy Mercury 

Pyramid rep count for loop

22,44,66

MARY:
Overheard CLAPS X22

Little Baby Arm Circles both directions X22

LBCs for time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Address problems quickly, but privately. Praise publicly
MOLESKIN:
Yesterday we had to sit out a girl with ADHD, and talk to her about following directions. Last night, her mom messaged me that both her and her daughter really appreciated not being scolded publicly. As a kid with ADHD she is used to always getting in trouble publicly. So, if a 10 year old girl can learn the values of handling issues privately, then I think we can too.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

10-15-20

THE SCENE: Clear skies, balmy 28 degree
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH IC

10 thighmaster IC bilateral

10 jump squats OYO

5 burpee OYO

THA-THANG:
Mosey around the loop used for beatdown.

6 cones laid on benches along running path with one starting at grindstone. 5 burpee buy in before running loop. At each bench perform the prescribed exercises:

incline merkin

split squat

decline merkin

Rep count for first loop is 10. Second loop is 15. Third is 20. Once all loops completed, move on to next exercise.

MARY:
Ring of fire, sent squats around circle while pax hold Al gore with increasing rep count

Ring of fire, sent tempo merkin around circle while pax hold high plank with increasing rep count

hold iron cross to hello dolly IC x 10

Alphabet abs spelling I LOVE F3!

Heel taps IC x 20

LBCs to close

COUNT-OFF & NAME-O-RAMA
7 HIMs with special guest Espy at the Arsenal
CIRCLE OF TRUST/BOM:
I’ve been reading a few more books these days trying to invest in myself and grow in areas where I need it. I recently read a great book entitled Wild at Heart where the author John Eldredge talks about how men have lost themselves in this world. He uses words like freedom, adventure, and passion to describe things that men long for but are unable to attain due to mainly self limitations. The book really challenged me to find passion in things again and take chances in this life. Here is one of my favorite quotes from the book:

I have studied many times

the marble that was chiseled for me—

A boat with a furled sail at rest in a harbor.

In truth it pictures not my destination

But my life.

For love was offered to me, and I shrank from its disillusionment;

Sorrow knocked at my door, but I was afraid

Ambition called to me, but I dreaded the chances.

Yet all the while I hungered for meaning in my life

And now I know we must lift the sail

And catch the winds of destiny

Wherever they drive the boat.

To out meaning in one’s life may end in madness,

But life without meaning is the torture

Of restlessness and vague desire—

It is a boat longing for the sea and yet afraid.

– Edgar Lee Masters

MOLESKIN:
Had to audible d/t too many reps for each exercise, was initially pyramid of 10 15 20 15 10
ANNOUNCEMENTS:
Avocado care package sent at end of week. Attend a beatdown to sign card/ deliver goods

Poles in the Cold

THE SCENE: 25 degrees and breezy.  Misting off and on.  No breeze where we did the workout so that was nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, and then mosey across bridge behind softball field.
THA-THANG:
There are 10 light poles between the 2 bridges behind the softball fields.  We did a take on a suicide using these poles.  At each pole was an exercise the each HIM was to do to the next pole.  Once they reached the next pole they were to run back to the start are do all the exercises all over again until they got to a new pole/exercise.  Ended up modifying about half-way in to where you just ran to the new pole/exercise after going back to the start.  The exercises were (maybe in the correct order):

  1. lunges
  2. bear crawl
  3. broad jump
  4. crawl bear
  5. inch worm
  6. burpee broad jumps
  7. murder bunnies
  8. overhead carry
  9. redrum/ressurection bunnies

MARY:
Had no time for Mary
COUNT-OFF & NAME-O-RAMA
We did this thanks to Smuggler!
CIRCLE OF TRUST/BOM:
Monday was Martin Luther King Jr. Day so I’ve been reading his letter from Birmingham jail this week.  If you’ve not read or listened to this, I highly recommend it. It obviously addresses a lot of racial injustice, which we still need to hear today because it’s still happening!  He also makes many fantastic points that are just great for life in general.  I wanted to highlight a few that stuck out to me this week from the first half of the letter.

“But more basically, I am in Birmingham because injustice is here.”

He sought out areas of injustice and went there.  Are you where injustice is?  We often don’t like getting out of our comfort zones and injustice is definitely uncomfortable, even if you are not the victim of it.  I’m challenging us to find injustice and be there!

“Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly.”

If you are part of something bigger than yourself then you are indirectly affected when others withing that bigger entity are affected.  Injustice impacts us all so we should all find ways to be part of the solution.

“In any nonviolent campaign there are four basic steps: collection of the facts to determine whether injustices exist; negotiation; self purification; and direct action.”

Steps 1 and 2 are so often and so easily skipped over.  If you are going to be a conduit for positive change, none of these steps can be skipped.

“we repeatedly asked ourselves: “Are you able to accept blows without retaliating?””

We can all stand to ask ourselves this each day.  This is very applicable to any relationship but especially those we are close to like our spouse.  Retaliation, typically with words, is often our instinct. Let’s work on training that out of our systems.

Go read or listen to his letter!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Snowy runway

THE SCENE: 29 windy felt like 18 , snow cover the AO. It’s quite beautiful, snow flurries during.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Frankensteins

side lunges

THA-THANG:
Starting on walkway right before bridge

10 burpees

run to pavilion

10 handstand push-ups

run to top of blind man’s hill

10 180 degrees jumps

run back to pavilion

10 Handstand push ups

run to start

10 burpees

repeat for time

MARY:
Hamstring stretch, shoulder stretch
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“The ultimate measure of a man is not where he stands in moments of comfort and convince but where he stands at times of challenge and controversy.” Martin Luther King

MOLESKIN
ANNOUNCEMENTS:

Heroes vs. Villians 2nd try

THE SCENE: Crisp Cool Morning in the low 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Archer Squats

5 cherry pickers

5 tempo squats

5 tempo merkins

Mosey through heroes and villians loops
THA-THANG:
Fantastic Fours (1 WW2 3 Burpees, 2&2, 3&1)

Roll dice. Odds for heroes,  and evens for villians.

Heroes:

20 Spiderman Merkins

20 Daredevil dips

20 Hulk Squats

20 Wall Climbers

Villians:

20 Joker Jacks

20 Goblin Squats

6 Sinister 6s

10 Magneto Man Makers

Re run Fantastic Fours then repeat

MARY:
PAX roulette
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:
Most of us focus on our weaknesses so we can become well rounded. The problem with well rounded is that it makes you average. We need to be aware of our weaknesses, but also focus on our strengths.
MOLESKIN:
https://www.gallup.com/cliftonstrengths/en/252137/home.aspx

This is a strength finder assessment. I’d recommend doing the top 5. I found it to be worth it
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.