F3 Knoxville

Tag: Mitten

CMU’s and Mt. Crumpet

THE SCENE: Cool, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH

-Little baby arm circles

-Merkins on the Q’s call for up and down

THA-THANG:

-1/2 court Melungeons with CMU, once you reach the grinder 50 squats with CMU

-Partner up and Indian Run to the Mt. Crumpet, bring along one CMU per team.

-Dora style, 100 bodybuilders, 200 WW2’s (we didn’t even come close to finishing the WW2’s)

-Indian Run with the CMU’s back to the AO

MARY:
-Flutter kicks, LBC’s and more Merkins
COUNT-OFF & NAME-O-RAMA
Mitten, Drifter, Hammy, Pinnochio, Snorkel, Flash, Espy, Swazye, Taco, Moses
CIRCLE OF TRUST/BOM:

” God won’t ever give you more than you can handle” I call BS on this often used phrase. There are numerous examples in the Bible and our own lives where He gives us more than we can handle. Cancer, death, bankruptcy, divorce, prodigal children, etc are all more than we can handle. God does not expect you to to come through these things alone, he expects you to come to him with your burdens where he will bear the burden with and for you. He gives you more than you can handle so you’ll come to learn to depend on him fully and in doing so be an example to your brothers who are walking through hard things of their own.
MOLESKIN:
Way to power through the back injury Hammy. Respect. Double respect.
ANNOUNCEMENTS:
I have t-shirts for those that ordered them and will bring them to the AO on Tuesday. Moses had some nifty biz cards to pass out, if you need some hit him up!

Groundhog Day

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Windmills x 10
Cherry picker x 10
Arm circles x 10 f/b
THA-THANG:
For cardio between rounds we will run down to the troll bridge and make the loop. MODIFY: Run down to scrap yard and do 10 pull-ups.
At the pavalon OYO:
20 derkins
20 BBS w/ CMU
20 thrusters
20 curls
20 box squats w/ CMU
20 tricep extensions
MARY:
Block hammers x 10 2-count
CMU flutters x 10 4-count
Repeated 4 or 5 times.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:

“A warrior doesn’t have to be someone who is in the military. It’s an archetype within all of us. We all need to draw upon our warrior when we need to be firm and resolved–when we are clear where we stand and we don’t want to get pushed around. But to be a warrior you need to know where you stand and what your lines of demarcation are. Because if you don’t stand for something you fall for anything. And if you don’t stand for something and some bully comes along–whether that bully is an organization or your dad or your brother or anyone else in the world, then you’re not going to have the resolve to fight back. So the warrior ethos starts with cultivating a personal ethos, which is deep clarity around these questions–What is my purpose in life? What am I passionate about and how am I going to align those? And what are my principles that are going to keep me aligned as I move towards that? And develop a very profound vision of what that looks like for you.”

Mark Divine”

I honestly haven’t really defined my passion and my purpose so I cannot connect the 2. I want to meditate on this and find them.
MOLESKIN:
Most ran the loop and some occasionally modified. I think a couple got 5 rounds in and most 3+.
ANNOUNCEMENTS:

Dirty Dancing

THE SCENE: About 72° and dry, perfect weather for some dancing! 17 PAX total, 1 FNG (Wake Up)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Little Baby Arm Circles (10)
  • Reverse LBAC (10)
  • Cherry Pickers (10)
  • Booty Bounce Pops (10)
    • In a squat position, knees go out(1), in(2), out(3) and then lift right leg(1), Knees go out(1), in(2), out(3), then lift left leg(2) etc…

THA-THANG:
Setup on the Grinder in a Dora Style workout. Stuck with the dirty dancing theme and listened to the soundtrack during the workout. 3 sets of exercises per round with 2 rounds. Ran a small lap between rounds all completed with a partner. Wrote in chalk at the starting line what the exercises were and how many reps per exercise. Partners had to complete the total amount of reps combined before moving to next exercise.

Round 1:

  • 100 Dry Docks – Lunges to the end of the Grinder and run back
  • 150 V Ups – Crab walk to end of the Grinder and run back
  • 200 Jump and Tucks – Dirty Dancing Crawl to the end of the Grinder with CMU and carry back
    • Dirty Dancing Crawl – Push CMU on ground while listening to Dirty Dancing Soundtrack

Run to road and back around

Round 2:

  • 100 Merkins – Farmer Carry 2 CMUs to end of the Grinder and back
  • 150 Rise and Shines – Karaoke to the end of the Grinder and back
    • Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
      • Single count from one side to the other
      • Also acted as if you were lifting your dance partner as they jumped into your arms
  • 200 Big Boys – Sprint to end of the Grinder and run back

MARY:
Alphabet Mary (A-Z) and Finish on a Superman hold ~45sec
CIRCLE OF TRUST/BOM:
Recently I have been thinking about relationships, both with my wife and with my friends. I once heard some of the best relationship advice I think is out there. “Don’t keep score on favors, just do nice things for each other because you care about them.” My wife is in graduate school currently and she gets tired and exhausted by the end of the day like most of us. Even when we both are sitting on the couch, if she asked if I can get up and get her something, I don’t hesitate. I don’t really know what it is like to be in graduate school but I do know it takes a toll on her. Even tho I am tired too, I care about her enough to jump off the couch and get what she asked. I don’t keep count on how many times this happens because I don’t do it to have her do it for me later. I know she cares about be that when I am having a bad day, she will do the same.

Just do nice things for others because you care about them and because you are a nice person. Don’t do things for others so they will do things for you later. DON’T KEEP SCORE!! IT’S NOT A GAME TO WIN!!
MOLESKIN:
Keep Moses in your prayers on Saturday that him and his soon to be wife have a beautiful, stress-free wedding

Bombshelter Killer Bs IP challenge

THE SCENE: Upper 60s n dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 ssh IC silent count in honor of Garrett Jablonski
THA-THANG

  • Killer Bs iron pax week one challenge
  • 5 rounds for time .see picture ….
  • handy.

MARY:
Flutters x10 IC

alternating Superman’s x20
COUNT-OFF & NAME-O-RAMA
21 pax
CIRCLE OF TRUST/BOM:
Remembering Garret . Thank you Tank for speaking this morning about Garret and thank you to Proton for praying us out.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tuesday at the Bomb Shelter

THE SCENE: Cool and raining
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

-Little baby arm circles

-Cherry Pickers

-SSH

-Overhead Claps
THA-THANG:
Make your way from the pavillion to the scrap yard in the following manner:

-5 WW2’s, transition into a Getup. Inchworm, then 5 Merkins. Bear Crawl five hands and repeat.

Once at the Scrapyard: 20 reps of Dips, Big Boys, Bodybuilders. Rinse and repeat until the PAX is finished.

Let’as go for a mosey: Running and pausing at every third light pole to AMRAP whatever the QIC calls out.

Back at the AO we farmer carried CMU’s while a battle buddy AMRAP’ed WW2’s

MARY:
LBC’s, Flutter kicks and Overhead Claps

COUNT-OFF & NAME-O-RAMA
Flopper, Neighbor, Swazye, Hellbender, Fins, Mitten, Pinnochio, Napster, Goldfinger, Iceman, Butterfingers, Drifter, Taco, Tin Man, Flash, RadioShack, Moses, Espy
CIRCLE OF TRUST/BOM:
It was a short word but here’s the rub: I made one short Facebook post after the convergence and over the course of the next day and a half had 10 potential HIM’s from various aspects of my life ask me about it and how they can get involved. Two of them are now posted at different AO’s in Knoxville and I’m in the process of head locking the rest. The lesson here is to be vocal, not in a boastful way, but in a way that inspires potential HIM’s around you to break out of a tired old rhythm and find the potential within themselves. Speak from the heart about what F3 means to you!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Standby for info about the promised Bomb Shelter t-shirt order, Details coming to the group me this week!