F3 Knoxville

Tag: Limbo

Sprint work

THE SCENE: Beautiful morning at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Oval Office, high knees, butt kicks, Frankensteins down first straight away
THA-THANG:
Series of sprints followed by 10 BBS and 10 squats. Walk the rest of lap to the next starting line for the next sprint. We got through a 100meter, a 200 meter and a 400 meter. After this we moseyed around the track with stops for sets of exercises

MARY:

flutter kicks, BBS, LBC, V ups.
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:
Had to adapt this week. I injured my hands over the weekend and wasn’t going to be able to make it out to F3 due to inability to grip or put weight through hands. Instead, I took Q and designed a workout to allow me to still be out in the gloom

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Dog pound CSAUP next week, Arsenal 2.0 workout the following week. Keep an eye out for more information about OTB 2.0 workout with FiA on October 30th

A Hill Worth Dying On

THE SCENE: 67 Degrees of Perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x 10 (forwards and backwards)
  • SSH x 20
    THA-THANG:
    We picked up our blocks of woe, aka CMU’s, and moseyed to the Educator, where the pax gathered at the bottom of the hill.
  • At the bottom, we did Grave-digger steps (1 set of grave-diggers per step) to the top of the hill. Then proceeded to 5 stations on the cones.
  • CMU swings x 20, 40, 60
  • CMU curls x 20, 40, 60
  • Big boys x 20, 40, 60
  • Thrusters x 20, 40, 60
  • Goblet squats x 20, 40, 60
  • Carry CMU back to the bottom of the hill and repeat.
  • Most pax were on the 2nd round when recover was called, a few made it to round 3.

MARY:
A nice long CMU carry back to the grinder for the Mary seemed appropriate.
COUNT-OFF & NAME-O-RAMA
Hundo, Radioshack, Espy, Limbo, Hammy, Pinocchio, Veep, Rep Sleepy, Drifter, Swerve
CIRCLE OF TRUST/BOM:
Reflected on Psalm 115:4-8 where the Bible indicates that those who make idols become like them. The truth is we all have these in our lives, and we need to strive to identify them, and ask the Lord’s help in removing them.  Our families, our churches, and our communities deserve that we will be men who fight against the pull of idols in our lives.  If you want an example of a time when men didn’t care about this, just read the entire book of Judges, where “everyone did what was right in his own eyes.”  The crazy thing is almost anything can become an idol.  If you wonder what your idol is, just do a little self-diagnosis with this question, “what is the one thing that, if God took it away tomorrow, I couldn’t live without?”  The answer to that question will tell you what your idols are.  We have to put Christ first men, to be who God has called us to be.  If anything else occupies the throne of your heart, then we are headed for trouble.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
August 14th, Drifter is speaking at Mt. Olive Baptist in South Knoxville for a Men’s Meating Breakfast at 9:00am.  Join us!!!

Training Day

  • THE SCENE: 67 degrees & the smell of campfire.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

  • SSH x15

  • Swimmers x10 IC

  • High knees, side shuffle, bear crawl sidelines of basketball court

  • Tempo Dips x10

    THA-THANG: Q wanted to get some running in to recover from Drifter’s Q as well as train for Hardship Hill.

    Perform set of exercises & then run a lap. Perform exercises then run 2 laps, etc. up to 4 laps then back down.

  • 5 Superman’s  4CT (3 sec hold)

  • 10 Merkins

  • 15 Ab Blasters

  • 20 LBC’s

  • 25 Squats

MARY:
15 tempo dips & hold on 15
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Jim Rohn:

“You are the average of the five people you spend the most time with.”

It takes 6 people to lift your casket when you die. Make sure your 6 people are lifting you in life.

Ask yourself: Who are the people you most admire? Who do you spend the most time with? Are those two groups of people the same?

We become like the people that we (choose to) expose ourselves to. It follows that you can accelerate your personal growth in whatever direction you desire by spending time with people who already are who you want to become.

Ultimate Frisbee

THE SCENE: It was okay. Finally had cooled off a little, but still hot. Does that make sense? It was overcast. Maybe that is more descriptive? I digress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 LBAC, warm up lap, Bring Sally Up… yeah… sorry
THA-THANG:
Run to the soccer field. Tried to pick a word in the song to do a tuck jump. Failed at first, but adjusted.

Everyone throws a disc. Farthest throw gets to run to the disc. Everyone else lunges. (Nair got to hold a squat in the sprinkler lol!) Farthest 2 throws pick Ultimate Frisbee teams.

Play Ultimate Frisbee inside the 18 yard box. Every time the Frisbee hits the ground, 5 burpees (later merkins, and then BBS).

When you score, 5 monkey humpers. When you’re scored on, 2 body builders.

Run back to AO, Mary on the way.

MARY:
15 box cutters, 15 V-Ups, indian run, hold squat.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Life is short. We don’t know how long we have, but we know it is limited. Do we spend our time in alignment with what we say we value? Spending a little bit of time on the right things over a long period of time has a cumulative effect. You don’t have to spend 8 hours a day on building relationships or whatever is important to you, just 20 or 30 minutes consistently can make a difference. For me, fun with friends is something I value, so I encorporated it into today’s workout. Find those things you can spend your time on and spend it wisely.
MOLESKIN:
Mentioned “In Time” movie as an example.
ANNOUNCEMENTS:
3rd F opportunity on the 15th at Swerve’s church. Drifter speaking. Also CSAUP coming on the 21st!

Not the Typical Merry Go ‘Round

THE SCENE: upper 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, inch worm, high kick toe touch, high knee, butt kicks, mosey around the pavilion
THA-THANG:
PAX started at the pavilion and completed 1 rep of each exercise:

  • CMU DL, CMU Clean/Jerk, CMU OH Squat (complex, all movements make 1 rep)
  • Burpee Box Jump (bench)
  • CMU Flutter kick and press
  • Body Builder
  • CMU Lunge and Twist
  • CMU Thruster
  • CMU Big Boy

Run a lap around the pavilion and increase reps by 1 each lap

MARY:
Flutter kicks x10, CMU American Hammers x10, CMU Flutter kick/ press x10, LBC for time.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
John 15:13 “There is no greater love than to lay down one’s life for one’s friend.” We’ve all heard the verse and understand the sacrifice. It is the ultimate act of love and service for our fellow human. But Jesus calls us to love everyone, we are all brothers, friends, neighbors. I need to have that kind of love for people I don’t like or am indifferent to, the same as I have for those I love.

ANNOUNCEMENTS:
2.0 workout tomorrow (24 July 21) 8:30am @ Arsenal