F3 Knoxville

Tag: Limbo

Getting off the bench

THE SCENE: Nice, clear morning with a temperature of 35 degrees
F3 WELCOME & DISCLAIMER

Not a professional or doctor, socially distance, push yourselves to get better

WARM-O-RAMA:

Warm up consisted of SSH (15), 10 Imperial Squat Walkers, 8 little baby arm circles, 8 Mountain Man Poopers,

THA-THANG:
We started off with a merkin exercise of bring sally up to the song Flower by Moby. This consists of 3 minutes of merkins, with holding at various positions.

PAX then took to the AO benches to do a battle buddy style beatdown consisting of:

  • 20 Single Count Step Ups
  • 10 Burpee Bench Jumps
  • 15 Derkins
  • 15 CMU RDL’s
  • 30 Dips
  • 15 Seated CMU overhead press

While one partner was working, the other took an AO lab. Workout was completed independently, meaning each PAX kept track of individual reps and excercises.

MARY:

A brief Mary was done by PAX picking an exercise for other PAX to complete while they mosey to the other end of the AO to complete 10 single count Iron Mikes. Exercises completed were 10 Thrusters, 10 CMU swings, 10 Mountain man poopers, and 10 4 count CMU flutterkicks

COUNT-OFF & NAME-O-RAMA
18 Came out. Napster, Hammy, Drifter, Postpone, Scoutmaster, Moses, Avocado, Taco, Espy, Limbo, Smoky, Genome, Nado, Toad, Nair, Hundo, T-Bone, Hellbender.
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

“There’s three things, to my account, that I need each day: One of them is something to look up to, another is something to look forward to, and another is someone to chase,” McConaughey

I encouraged PAX to answer these three questions, and challenged them to be the person today they want to be tomorrow. Everyday we must make hard decisions to better ourselves and our community.

ANNOUNCEMENTS:
The Arsenal AO launch is scheduled for March 6th!!

Battle against the Four Horsemen

JTHE SCENE: 22 degrees, clear skies and the sun starting to break.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 plank jacks- IC
  • mosey to troll bridge
  • 6 SL DL, each leg – oyo
  • mosey to playground behind pavilion
  • 10 forward LBAC- IC
  • 10 back LBAC- IC
  • Mosey to tennis court
  • 10 cherry pickers- IC

THA-THANG:
This is a circuit workout with 4 stations. 3 Rounds.  Each Round begins at the grindstone by pavilion. Reps increase with each round, exercises stay the same.

  • Stations: #1 Grindstone, #2 crosswalk past troll bridge, #3 play ground behind pavilion, and #4 tennis courts.
  • Each Round begins with a CMU OH Lunge from the pavilion to the cone by the first basketball goal
  • RD1
  • 10- Squat Hold w CMU curl to press
  • 10- CMU swings
  • 10- Woodchoppers
  • CMU carry back to start at pavilion

Mosey to end of troll bridge to station #2

  • 10- Jump lunges- 1ct
  • 10- clap push ups
  • 10- Apollo Onos
  • 10- SLDL to Sl Jump- 1ct

Mosey to Station #3 playground

  • 20- decline swing push ups
  • 20 incline bench push ups
  • 20 pull ups/ BW Rows

Mosey to station # 4 tennis courts

  • 4- burpees
  • Agassi from sideline- forward run, Bernie back
  • 4 burpees

Mosey back to Grinde Stone

  • RD 2
  • Station #1
  • 20 squat hold/ CMU curl to press
  • 20 CMU swings
  • 20 woodchoppers- each side
  • CMU carry back to start at pavilion
  • Station #2 reps increase to-
  • 20-Jump Lunges- 1ct
  • 20 Clap Push ups
  • 20 Apollo ono- 1ct
  • 10 SLDL to SL Jump- 1ct
  • Station #3
  • 30- decline swing push ups
  • 30- bench push ups
  • 30- pull ups/ bw row
  • Station # 4
  • 6 burpees
  • Agassi
  • 6 burpees
  • RD 3
  • Station #1
  • 30 squat hold/ CMU curl to press
  • 30 CMU swings
  • 30 woodchoppers- each side
  • CMU carry back to start at pavilion
  • Station #2
  • 30 Jump lunges one count
  • 30- clap push ups
  • 30- Apollo ono- one count
  • 15 SL DL to Jump- 1ct
  • Station #3
  • 40- decline push ups
  • 40- bench push ups
  • 40 pull ups/ BW rows
  • Station #4
  • 8 burpees
  • Agassi
  • 8 burpees

If you finish all three rounds start at RD#3 and work back.

MARY:

  • 30 flutter kicks- IC
  • 10 tempo peter parkers- 4ct
  • leg hold w crunch for time – 45 sec

COUNT-OFF & NAME-O-RAMA
FNG 2.0 Miracle- Welcome to the PAX!
CIRCLE OF TRUST/BOM:
the ideal team player, Patrick Lencioni- leadership fable

  • model is someone who is humble hungry and smart
  • Humble- “Humility is the single greatest and most indispensable attribute of being a team player”
  • Hungry- ” Hunger people almost never have to be pushed by a manager or leader to work harder because they are self motivated and diligent”
  • Smart- Lencioni says this is the hardest and most important to define. ” Smart simply refers to a persons common sense about people”  They ask good questions, listen to what oters are saying and stay engaged in conversation intently.
  • ” What makes humble, hungry and smart powerful and unique is the the individual attributes themselves but rather the required combination”
  • this apply to our lives outside of our professional lives. As HIM’s we have roles in our family, community,  and in the PAX that we can demonstrated values of an ideal team player.
  • Lencioni closes the book applying these principles to life outside. He says “A humble , hungry, and smart spouse, parent, friend, or neighbor is going to be a more effective, inspiring, and attractive person- one that draws others to them and serves others better” ” But I must admit that apart from the other two virtues humility stands alone. It is, indeed, the greatest of all virtues and the antithesis of pride, which is the root of all sin, according to the Bible. The most compelling example of humility in the history of mankind can be found in Christ, who humbled himself to share in our humanity. He attracted people of all kinds when he walked the earth, and continues to do so today, providing an example of humility that is as powerful as it is countercultural.”

MOLESKIN:

ANNOUNCEMENTS:
Launch of Arsenal March 6- 7 AM!!

Just the basics

THE SCENE: ~30ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x25 IC
  • Tennessee rocking chairs x10 IC
  • Cherry Pickers x5 IC

THA-THANG:
Run over to the Oval Office (track) w/ CMU

Cones were already set up near the “corners” of the track.

Start with 30 reps of each exercise at the cones, decrease the reps by 2 every lap. Run the long stretches. On the short stretches, burpee broad jump and lunge between the cones.

  • Curls
  • Merkins
  • Squats
  • BBS

MARY:

  • 6 inch crunches
  • Flutter Kicks
  • BBS until time

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Proverbs 18:10

“The name of the Lord is a strong tower; the righteous run into it and are safe.”

It’s hard to admit you need help doing some things. Whether it’s mental or physical. Don’t be afraid to run to God to pray for help, even for yourself. And of course, your family and F3 brothers are always here to help.

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

Cold as Ice

THE SCENE: 28 feeling like 10
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x 31

Tempo squat IC x 15

Monkey humper IC x15 (4ct)

CMU Up and Over Merkin OYO x 5

THA-THANG:
Mosey with CMU around parking lot to wall at side of building near hill. Grab battle buddy and complete as follows:

One completes 15-20-25 monkey humpers on 4 CT, run down and up hill and trade places with wall sit CMU battle buddy.

3 rounds of wall sits and humpers for each member of PAX.

When done, hold high plank in parking lot mountain climbers IC courtesy of Drifter.

When six up, headed to tennis court with CMU. 4 stations at corners. Reps done as follows each time around square: one round at 8reps – 12reps – 16reps – 20reps – 16reps – 12reps – 8reps. Exercise stations were:

– Thrusters

– Blockees

– CMU up and over merkin

– Big boys w/ CMU

Mosey back to Grinder with CMU.
MARY:
CMU flutter kicks IC x 10

CMU dolly IC x 10

CMU protractor

LBCs to close
COUNT-OFF & NAME-O-RAMA
13 HIMs including 1 FNG, welcome Clothesline!
CIRCLE OF TRUST/BOM:
Ash Wednesday is tomorrow. Let’s prepare of hearts and mind for the beginning of Lent as we progress toward Easter and the Resurrection.

As I thought about what to say today, the word sacrifice was on my mind. Growing up, many people made sacrifices for me including coaches, parents, teachers, pastors to get me where I am today. What can you sacrifice today to better yourself, others, or draw closer to God during this time. Things like greed, self doubt, addictions, or a relationship drag us down in this life. Maybe it’s time to let these things go.

We see sacrifice throughout the Bible. Abraham willing to sacrifice his son Isaac is a prime example of trust in God’s plan and putting his needs/ wants aside. The ultimate sacrifice is Jesus’s crucifixion for all of our sins so we can live with him for all eternity. While we may not be called to sacrifice these things in our lives, think about what you can sacrifice over the course of these next few months in this time of Lent. Try to better yourself, your neighbor, and draw closer to God in the process.

MOLESKIN:
Ash Wednesday and beginning of Lent tomorrow.
ANNOUNCEMENTS:
Launching of the Arsenal next month.

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: