F3 Knoxville

Tag: Moses

FOCUS

THE SCENE: 50’s and quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Negative Merkins x 10 on Q
  • Negative Diamond Merkins x 10 on Q
  • Negative Werkins x 10 on Q

We were pretty smoked and ready for coffeeteria after the warm-up.

THA-THANG:

Trail of tears with CMU. Slow mosey turned more into a walk with short bursts of mosey.

Stop 5 times for

  • Derkins x 20
  • Goblet Squat x 20
  • OH Press x 20
  • Flutter Kicks (CMU overhead) x 20
  • Plank Tri Ext x 20 (We only did one set of these for fear of face smashing on CMU and switched to overhead tri ext)

Stop at the Educator for Escalator. Bernie up, CMU overhead on the way down x 2

Mosey to playground at Elementary School

Dora

  • 300 Lying CMU press
  • 200 Door Frame Pulls switch arms each 5
  • 100 Burpees (darn, ran out of time to complete these)

P2 is doing 20 leg crunch on swings

Mosey back to grinder. We carried the CMUs for about 2 miles.

MARY:

  • In and Outs x 15
  • Bicycles x 15
  • Scissors x 30

COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:

We only did about half of the crazy stuff I had planned. As you can tell my mind was all over the place. The average human has an eight-second attention span–less than that of a goldfish. That number has shrunk over the years due to our digital connectedness and the fact that the brain is always seeking out what’s new and what’s next. Focus is a muscle, and you can build it. It’s possible to set up an environment that fosters focus. Here are eight tips for eliminating distractions and paying attention to what you need to do:

  1. PREPARE YOUR BRAIN

Before a task, calm your brain.

  1. UNDERSTAND WHERE YOUR FOCUS NEEDS TO BE

Taking time to identify what deserves your focus for the year, for the month, for the week, and for the day.

  1. UNPLUG FOR 30 MINUTES

If you need to focus, log out of email and social media.

  1. GRAB SOME COFFEE

French physiologist Astrid Nehlig identifies a connection between caffeine and cognition.

  1. CHECK THE THERMOSTAT

If it’s too hot or too cool in your environment, it could impact your focus.

  1. TURN ON SOME MUSIC

Having music playing helps you focus on your own thoughts.

  1. TAKE SHORT BREAKS

Vigilance decrement is losing focus over time. Taking a short break in the middle of a long task reenergizes the brain.

  1. DOODLE

Doodling aids in cognitive performance and recollection.
MOLESKIN:

ANNOUNCEMENTS:

Movin’ Weight

WARM-O-RAMA:

  • Jump Rope x50 (SSH)
  • Cherry Pickers (ICx5)
  • Tempo Squats (ICx10)
  • Jump Rope x50 (SSH)
  • Atlas Stretch x5 (each side)
  • Jump Rope x50 (SSH)

THA-THANG:
Split the group up into teams of 3.

Station 1:

  • Standard Plank
  • Side Plank
  • Side Plank
  • Dancing Bear
  • Shoulder Taps

Farmers Carry:

  • (2) 5gal Buckets Full of Rocks 100yd Carry
    • Penalty of 10 Burpees if put down early

Station 2:

  • Squats
  • Merkins
  • Froggie Hops
  • Hand Release Merkins
  • Iron Mikes

Battle Buddy….The Bucket Carry:
Partner 1: Jump Rope
Partner 2:

  • 200ft Carry to the Hill
  • Burnnie the Hill w/Bucket
  • 200ft Carry to Starting Point
    • Penalty of 10 Burpee if put down

CIRCLE OF TRUST/BOM:
Luke 12:11-12
When you are brought before synagogues, rulers and authorities, do not worry about how you will defend yourselves or what you will say, for the Holy Spirit will teach you at that time what you should say.
Matthew 10:19-20
But when they arrest you, do not worry about what to say or how to say it. At that time you will be given what to say, for it will not be you speaking, but the spirit of your Father speaking through you.
Exodus 4:10-12
Moses said to the Lord, “Pardon your servant, Lord. I have never been eloquent, neither in the past nor since you have spoken to your servant. I am slow of speech and tongue.” The Lord said to him, “Who gave human beings their mouths? Who makes them deaf or mute? Who gives them sight or makes them blind? Is it not I, the Lord? Now go; I will help you speak and will teach you what to say.”

Quarter pounder with cheese please

THE SCENE: 45 and possible chance of rain, 30% it won’t
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burp

SSH X20 ic

smurf jacks z10 ic

plank jacks x10 ic

merkins x10 ic

Surfees x 5-6

squats x20 ic

imperial sq walkers x10 ic

oh, we threw in some burpees too
THA-THANG:

  • Rt 66 to the football field w merkins , big boys, and squats along the way
  • Quarter pounder on the football field
  • Sprint to 25 Yard line 25 merkins , rum backwards back to goal line
  • Add cheese, 10 burpees
  • Sprint to 50 yd line. 50 squats , run backwards to goal line
  • add cheese, 10 burps
  • sprint 75 Yard’s , do 75 mtn climbers
  • run backwards back to goal line
  • add cheese, 10 burps
  • sprint 100 yds, 100 SSH IC , run backwards to goal line
  • add cheese, 10 burps
  • we mixed in some abs too
  • Indian run back towards AO
  • rt 66 again w froggie hops and air presses

MARY:
Flutter kicks 20 ic

slutter kicks x10 ic

box cutters x10 ic

SURFEES! Superman swim until the big wave came . Slugger was waiting for the big one!

cash out w ATMs
COUNT-OFF & NAME-O-RAMA
13 incl 1 FNG, welcome singlewide and guest from Memphis SLIK NUT!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big things will take care of it’s self

Mole skin:

put the lid up when you piss!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Island Hopping

THE SCENE: Mid 50’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Side Straddle Hops X 20
• Baby Arm Circles Forward X 10 (4 CT)
• Baby Arm Circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Peter Parkers x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Mercan x 10 IC (3 CT)
• High-knees x 10 IC (4 CT)
• Burpees x 10 OYO

THA-THANG:

Island Hopping – 12 parking lot islands have been number with a corresponding exercise. PAX have to run to find island #1, do the exercise then find island #2 and so on… This was repeated 2X.

Island#   Exercise
#1 20 Mercans
#2 15 Big Boy sit-ups
#3 50 Seconds Al Gores
#4 20 Star Jacks
#5 5 Narrow Squats
#6 20 Crunches
#7 10 Burpees
#8 15 Iron Mikes
#9 20 Superman Swims
#10 40 Mountain Climbers
#11 10 Tempo Squats
#12 Lunge back to #1

Line touches (4 total lines) – w/ an exercise at each line – Repeat 2x

• Baseline to first line – 10 Burpees
• BL to 2nd Line – 15 Star-jacks
• BL to 3rd Line – 20 Merkins
• BL to last line – 25 Squats

 

MARY:

Dolly IC 4 CT
Flutter Kicks IC 4 CT
Superman Swimmer
Box Cutters IC 4 CT
Boat and Canoe
Ring of Fire

CIRCLE OF TRUST/BOM:
Taking a learning from the story of Jonah in the Bible – God calls us to love those who are hard to love.

Murph

THE SCENE: 50’s, rain
F3 WELCOME & DISCLAIMER
THA-THANG:

Mosey to the elementary school ball court.

5 rounds

10 pull ups

20 merkin, werkin, ranger, derkin, diamond

15 iron mikes per leg, backward lunges per leg, deadlift squat per leg, 30 narrow squat, 30 squat

Bernie up Mt. Suckmore, Bear Crawl back down between rounds

Rinse and repeat rounds for time. We got mostly through a second pass.

Mosey back to pavalon

MARY:
Single leg touch x 15 each side

BBS until time
COUNT-OFF & NAME-O-RAMA
13 Brothers
CIRCLE OF TRUST/BOM:

I’m stressed to the max about work at all times right now. I am truly thankful to let it go from my mind for a few hours a week and focus of F3. On working hard. On supporting you guys, my brothers. Probably part of why I go so hard is because it’s my only outlet for my stress. I don’t know what you all do the rest of the day, but when we come out here we are all the same. There are no ceos, there are no CPAs, there are no engineers or whatever you do 9-5. In F3 we are all brothers.

MOLESKIN:
ANNOUNCEMENTS: