F3 Knoxville

Tag: Hot Squat

Not much running

THE SCENE: 75⁰ and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X10

Cherry Pickers X5
THA-THANG:

Mosey to Cedar Street

7’s down to cross walk

Burpees and Bobby Hurleys

Mosey across bridge

Flutter Kicks, Freddy Mercurys, CatalinaWineMixers, LBCs

10,20,30,40

Cross overs in between and back to start

MARY:
30 sec AL GORE

10 tempo squats

LBCs for time
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:
You cant help anyone til you take time to help yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ooof

THE SCENE: humid, but a little cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X15

CHERRY PICKERS X5

ARCHER SQUATS X10

FRANKENSTEINS AROUND BLOCKS
THA-THANG:
RUN A LAP TO BUY IN

STATION 1: BLOCKEES

STATION 2: HOT SQUATS

STATION 3: GOBLET SQUATS

STATION 4: GOOD MORNING SQUATS

PYRAMID: 5, 10, 15, 20

MARY:
HEEL TOUCHES X20

LBC 30 SEC

SUPERMANS X10

SIDE CRUNCHES X7 PER SIDE

AL GORE FOR TIME
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:
A QUOTE FROM MARK MANSON’S “THE SUBTLE ART OF NOT GIVING A F@&K”

“Our crisis is no longer material; it’s existential, it’s spiritual. We have so much f@&king stuff and so many opportunities that we don’t even know what to give a f#$k about anymore.”
MOLESKIN 

Humans are programmed to solve problems. It’s what kept us alive. However, as society has evolved to fix problems like hunger and medicine, our need to solve problems hasn’t changed. This had made humans in general treat small problems as big problems. What’s great about F3 is that we are constantly giving ourselves problems to solve. When you’ve got to overcome doing 20 blockees or running a mile uphill, all of a sudden having 5 missed emails isn’t so bad.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal 8/1

I THE SCENE: Pleasant morning overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10
THA-THANG:
Mosey to landing strip, starting by pavilion. Perform following exercises, starting with 2 reps the first round, 4 the second, 6 the third, etc

  • Merkins at pavilion
  • Step ups at park benches
  • BBS at bridge

Went until lead member of PAX finished round with 20 reps
MARY:
OYO abs until 6 finished. Then Al Gore for time (about 1 minute)
COUNT-OFF & NAME-O-RAMA
8 HIMs, 2 2.0s, Knight Owl and Slugger
CIRCLE OF TRUST/BOM:
“A LEADER IS BEST
WHEN PEOPLE BARELY
KNOW HE EXISTS,
WHEN HIS WORK IS
DONE, HIS AIM
FULFILLED, THEY
WILL SAY: WE DID
IT OURSELVES.” -LAO TZU
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work day Saturday for cerebral palsy center

Where’s the mumblechatter

THE SCENE: Classic summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No need for a weak warmup. Grab the CMU and get going
THA-THANG:
Start at the base of the bridge on the greenway. 20-to-1 using the 10 light poles as markers on where to run. Halfway point between lightpoles also counts as a turnaround point.

Start by running to 20th point and return. Upon return, do 20 double-merkin-burpees and 20 sumo squat good mornings. Run to the 19th turnaround point and return to do 19 of each exercise.. You get the point. The farthest point and back was around 1/3 mile.

Most made it to round 16ish +/- a round.

MARY:
20 BBS and 20 Flutter kicks (4ct) until time
COUNT-OFF & NAME-O-RAMA
12 showed up to get in the work
CIRCLE OF TRUST/BOM:
Sometimes you aren’t exhausted because you spent all your time doing something. But instead you realized that you spent no time doing something else and you’re out of time.

Every second you spend doing one thing is a second you also could’ve spent doing something else. Use your time for what’s important and what makes you and other’s around you better.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The “No Running” Workout

THE SCENE: ~68 degrees; humid, but certainly bearable.
F3 WELCOME & DISCLAIMER

  • Explicitly notated.

WARM-O-RAMA:

  • Motivators from 5 – IC
  • Monkey humpers – IC (10x)
  • Tempo Squat Jumps – IC (5x)
  • A little bit of this & a little bit of that

THA-THANG:

DORA style workout – Partner up:

  • Pax 1: works through the following exercises 1) 300 CMU curls 2) 250 CMU OH press 3) 200 CMU rows while Pax 2 is completing the following station:
  • Pax 2: CMU OH carry to the cone: 5 burpees, 10 jump squats, 15 SSH; CMU OH carry back to the starting line. Once complete, PAX 1 & 2 alternate and Pax 2 begins with current rep count. Rinse and repeat.

MARY:

  • Al Gores – 30 second hold + 5 SSH + 30 second hold
  • Flutter Kicks – IC (4 CT – 20x)
  • 10 Big Boys (OYO)
  • Little baby arm circles (for time)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Learn to take care of your things, and they will always take care of you”. A simple lesson my meticulous father taught me as a young boy. As most teenagers are, I was careless with anything I owned or used. For example, I would use my father’s tools and always failed to put them back where they belong. Then, they would get left outside, rust, and no longer function as desired, OR I could never find them whenever I needed them again.

Although it is a general adage, it is extremely relevant and a great reminder as men and leaders. Whether it is your mental or physical health, your family, your career, your employees, or anything else in life you are responsible for, it is important to take time to give them TLC and be intentional with everything you do. Take time to care for your things in life, and they will always care for you.

MOLESKIN:
– Potential opportunity to serve and work with True Purpose Ministries, an addiction treatment center in Blount County. This is an all-male facility that provides housing, job training, food, clothing, transportation, and bible discipleship training to men recovering from drug and alcohol addiction. This could be a great opportunity to support this organization and our local community.

ANNOUNCEMENTS:
– Beer Mile @ Moses – September 10th