F3 Knoxville

Tag: KY

Valley of Pain

THE SCENE: 26 Degrees and Clear  (Welcome to the Valley of Pain)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill (4ct) x 10 , Cherry Picker (4ct), Plank Toe Touches (4ct) x 10, Side Lunge x 10, Mtn Climber x 60

15 Squat Jump & 15 Merkins (EMOM) – 5 minutes

THA-THANG:

Run to Tennis Court’s for the Valley of Pain

Hill Climb 1 (Away from School)

  • 10 Burpees @ Top
  • 10 Iron Mikes @ Bottom

Hill Climb 2 (Toward School)

  • 10 WW2’s @ Top
  • 10 Tuck Jumps @ Bottom

MARY:

Bring Sally Up Bring Sally down 3 minutes (Fragmented Burpee)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, KY, Nair, Pinocchio, Pitcher, Smuggler, Swerve, Walt
CIRCLE OF TRUST/BOM:
If you are suffering-well, that’s normal.  People are limited and life well it’s tragic.  If your suffering is unbearable, however, here’s something to think about.

Consider your circumstances.  Start small.  Have you taken full advantage of the opportunities offered to you?  Are you letting bitterness and resentment hold you back and drag you down?   Are you treating your family with respect?

Do you have habits that are destroying your health?

Are you truly shouldering your responsibilities?

Are there things can you could do better?

If so, simply stop. Stop when you apprehend, however dimly, that you should stop.  Stop acting in that particular way.  Stop saying things that make you weak or ashamed.  Say only thing that make you strong.  Do only things that you could speak of with honor. 

Paraphrased:  Jordan B. Peterson 12 Rules for Life, Rule 6 Set Your House in Perfect Order before you Criticize the World

02/11: Bombshelter

THE SCENE: Cozy day for February, with some lite fo drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping jacks, arm circles, and a mozey
THA-THANG:

  • Merkins
  • Squat jumps
  • Shoulder taps
  • Peter parkers
  • Burpees
  • Curls
  • Rows
  • Toe taps
  • Swings
  • Thrusters
  • Lunge jumps

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
10% better every day!

ANNOUNCEMENTS:

Play Ball!!

THE SCENE: Balmy 45 degrees, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH                                                                                                                                            15 Tempo Squats                                                                                                                              8 Cherry Pickers

THA-THANG: 

Partner Workout:

3 Rounds per field of play-

  • Rd1-Start on basketball court under goal
  • Start- 5 Burpees
  • Partner A -CMU Duck Walks up and down court while Partner B completes
    • 10 Merkins
    • 10 Bobby Hurley’s
    • 20 Starfish- 2 count
  • Switch once B completes exercises- complete same exercise for partner A
  • End-5 Burpees
  • CMU Mozey to softball field
  • Start- 5 Burpees
  • Partner A -lunges around bases as partner B completes exercises at pitchers mound
    • 20 Up right Rows
    • 10 CMU overhead squats
  • Switch once partner B completes exercise- Partner A completes same exercise while B lunges.
  • End- 5 Burpees

Rd2- Same process- reps increase

5 Burpees to start

    • 20 Merkins
    • 20 Bobby Hurleys
    • 30 Starfish- 2 count
    • 5 Burpees to end
  • Mosey to SB Field
  • 5 Burpees to start
  • Partner A -Rev Lunge- Switch once B completes exercises
    • 40 UP Right Row
    • 20 CMU OH Squats
  • 5 Burpees to end

Rd3- Same as two prior

  • 5 Burpees to start
    • 40 Merkins
    • 30 Bobby Hurleys
    • 50 Starfish- one count
  • 5 Burpees to end
  • CMU Mosey to Softball Field
  • 5 Burpees to start
  • Partner A – Bear Crawl- Switch once B completes exercises
    • 60 Up Right Rows
    • 30 OH Squats
  • 5 Burpees to End

MARY:

  • LBC for time X 2- 45 sec
  • Merkin Plank hold- 30 sec, lower to half plank hold – 20 sec, up to full plank hold 20 seconds.

COUNT-OFF & NAME-O-RAMA
Moses, DoubleTap, Warthunder, Nair, Scoutmaster, Pinnocchio, KY
CIRCLE OF TRUST/BOM:
Fixed Mindset vs Growth Mindset- Important as leaders we realize we are not defined by are abilities. Fixed mindsets tell us that our abilities, traits and intelligence is fixed, we have a certain amount and that’s it. Growth mindsets tell us those abilities, talents can be developed through effort, teaching and PERSISTENCE. Fixed mindsets can often prevent important skill development and growth. this can sabotage your health and happiness. Commit to the process of training like a champion don’t worry about winning the championship. Its not about the results, its about building the identity of the type of person who gets to enjoy those results.

MOLESKIN:
Keep Swerve in your thoughts and prayers for a speedy recovery.
ANNOUNCEMENTS:

Burn Loop

THE SCENE: 30 Degrees and beautiful.
F3 WELCOME & DISCLAIMER

Warm Up:

  • SSH (x15 IC)
  • Jog to entrance – LBC (x15 IC)
  • Jog to grinder – LBAC forward/backward (x12 IC)
  • Jog to entrance – Merkins (x12 IC)
  • Jog to grinder – Tempo squats (x10 IC)

The Thang:

Starting at greenway Pax perform 5 reps of each movement. 6 total movements, Bernie up hill, run down, rinse and repeat increasing the reps of each movement x5 for every lap completed. Worked up to 20 and started back down to 15.

  • Burpees
  • Froggie Hops
  • Peter Parker
  • Wide Flutter Kicks
  • Merkins
  • CMU Swings

 Mary:

  • 10 WW2
  • 10 V-Ups
  • 10 BBS
  • 10 LBC
  • Protractor for time

COUNT-OFF & NAME-O-RAMA
19 Pax including a FNG and a 2.0!  Welcome Hundo!

CIRCLE OF TRUST/BOM:
PT Barnum once said “Comfort is the enemy of progress.”…It’s only when we step outside our comfort zone that we truly improve.

Encourage and challenge the Pax to step out of their comfort zones

  • stepping up to Q a beatdown
  • stepping into leadership wit the Arsenal AO launch
  • Sign up and commit to your first 5K or Marathon
  • Maybe you have already done the above, how about an obstacle course? Hardship Hill plug 🙂
  • What about 50 miles….100? crazy! ya, but why not?!

Maybe this resonates more from a job standpoint for you, have you become complacent in your work environment, let this be a call out to dig for more!

If your walking in fear you not walking in faith

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A rather ducky day at the Bomb Shelter

THE SCENE: Really damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and Burpees
THA-THANG:
Mosey to the Duck pond, two laps around the pond stopping at every third light pole for increasing reps of bodybuilders. Be sure to dodge the goose poop on the backside of the pond=). Mosey back to the AO stopping every so often for PAX roulette. Taco asked for reps to increase by 5 for each stop, we ended up with 50 reps back at the AO

MARY:

PAX roulette was all the MARY we needed
COUNT-OFF & NAME-O-RAMA
Toad, Taco, Postpone, Swerve, Drifter, Espy, Napster, Peach, KY,
CIRCLE OF TRUST/BOM:
Ignore the negative mumble-chatter that exists between your ears, remember that you are a well-loved son of God and that he equipped you with special talents. Go out and use those talents!
MOLESKIN:
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.