F3 Knoxville

Tag: Mr Rogers

Birthday Treats!

THE SCENE: Beautiful 45ish degrees, no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Squats x15
Jog across parking lot at 25%, back at 50%
Jog across parking lot at 50%, back at 75%
Lung halfway across lot, jog rest of the way. Same back.
THA-THANG:
4 exercises on each side of the grinder, 25 reps of each (down by 5 each round) and defensive slide across the grinder after each exercise. The twist? When I call out “It’s your birthday (insert name)” everybody runs over to the cones and that person calls out the present they want for their birthday. Everyone does what that person calls, then we go back to where we were on the grinder and continue on.

Exercises on grinder:

Rows with CMU
Goblet Squats
Box Jumps
Iron Mike

Patty Cake Merkins
Dips
BBS elbow tap at top w/ partner
American Hammers

The Presents:

Mr. Rogers – Bear crawl down, lunge back
Woodshack – wheelbarrow halfway, jog to end and do V-ups. Switch on way back.
Snorkel – Groucho walk forward and backward
Squiggly – Bear crawl halfway, 25 LBCs, bear crawl rest of way, 25 LBCs, reverse back.
Drifter – Drunken ape crawl across, bernie back
Pinocchio – Fiddler crab across, bernie back
Rusty – Burpee dans across, Lt. Dan Back (4:1 for both)
Moses – Inch worm merkins there and back
Flash – Bernie there and back
MARY:
Boxcutters x20
LBCs to cash out
COUNT-OFF & NAME-O-RAMA
10 HIMS to battle Sad Clown syndrome this morning with no FNGs
CIRCLE OF TRUST/BOM:
I turn 25 tomorrow and I started thinking about how over a quarter of my life is now gone. My first instinct was to think of what I have not done and regrets that I have. We need to learn from the past, but stop focusing on things that we cannot control. We need to focus on what we can do today to make sure that we have no regrets 25 years from now. We need to focus on what we can do to make up for those things. I regret not surfing in Australia when I was there because I was too self conscious. Now, I focus on when I will take my wife to Australia and we will go surfing together. I am focusing on a solution, not on what I did wrong.

ANNOUNCEMENTS:
Alcoa CSAUP in ONE WEEK! Be there!

Register for OCR as soon as possible, the event is May 19th

Thirsty for Sling Shot!

THE SCENE: 40 +/- Damp +/- but ALL good!
F3 WELCOME & DISCLAIMER

As Willy Wonka said, “SO MUCH TIME, SO LITTLE TO DO! Strike that, reverse it!” Lets get going….

WARM-O-RAMA:
Disclaimer while jog across parking lot x2, High Knee skips x2 across PL, Karoake x2 across PL
THA-THANG: SLING SHOT to Mt. SUKMOORE

  • Partner up and grab 2 CMU
  • P1 take off running or walking briskly with 2 CMU
  • P2 does 20 merkins and 20 squats, when finished, P2 sprints to catch up with P1
  • P2 takes over CMU and begins to run while P1 does the same merkins and squats
  • This repeats until we get to Mt. SUKMOORE

LT. Bernie at Mt Suckmoore

  • Every pax carries their own CMU up Sukmoore Bernie style.
  • Every 4th step, do 4 squats
  • At the top of Sukmoore, do 5 cmu presses
  • back to the bottom and then back up again doing 4 steps and 3 squats and 10 CMU presses at the top, you get it….4 steps Bernie style with 2 squats, 15 CMU presses, back down then up Bernie style 4 steps , one squat, then 20 CMU overhead presses
  • back to bottom. We are always moving forward in life but sometimes life has set backs…..based on that, we Bernie back up the hill 4 steps, 2 steps down, 4 steps up, 2 steps down, ALL backwards/Bernie style to the top of Sukmoore
  • At the top, do 25 cmu presses
  • At that time, we SLING SHOT BACK to the AO
  • Total distance about 2 miles +/-

MARY:
no time but we worked in a little bit of mary during the thang…
COUNT-OFF & NAME-O-RAMA
12 Pax Strong!
CIRCLE OF TRUST/BOM:
What did the most interesting man in the world say in the Dos Seque commercials??

STAY THIRSTY MY FRIEND! Stay thirsty for getting better, stay thirsty in your faith, stay thirsty in your positivity, just stay thirsty for LIFE!

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

Priorities

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

  • Jump Knee Tuck x 20
  • 2 speed Merkin on Q 25 total
  • Single Leg Cross Hop x 15 each leg

THA-THANG:

Mosey to Grinder

HIIT Combo:

4 exercises. 3 rounds. Suicides between rounds.

  • Run Squat 180 x 1 minute
  • Derkin x 30
  • 3-Way Calf raises x 1 minute
  • Tricep Dips x 30

Mosey to Waxjob Hill

11’s:

Start at the bottom

Single leg Deadlift Squat 1 rep is both sides

Bernie up

Carolina Dry Docks

Bear Crawl down

MARY:

  • Captain Thor 10:40
  • Torso Twist
  • 3-Part Touch The Sky

COUNT-OFF & NAME-O-RAMA
13 HIMs and no FNGs

CIRCLE OF TRUST/BOM:

Priorities:

Think about the top 4 or 5 priorities to you and rank them. Here are mine:

  • Wife
  • Family
  • Health
  • Friends
  • Job

Some of your priorities are probably the same but you may place them in different order. Tell me some of yours and why you place them that way.

MOLESKIN:
ANNOUNCEMENTS:

It’s all about the CORE

THE SCENE: 33 degrees
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH (IC x10)
Global Warming – Al Gore:
10 Merkins
10 Bobby Hurleys
10 Hand Release Merkins
10 Groiners

THA-THANG:
Mosey to school playground/soccer field. Count off by 1’s and 2’s and split up with 1’s starting at the soccer field and 2’s starting on the playground equipment.

Soccer Field:

40m Sprint

V-Ups (x10)

40m Sprint

Flutter Kicks (ICx25)

40m Sprint

Cross Crunch (x25)

40m Sprint

X’s & O’s (x10)

Playground:

Swing Groiners (x10)

Derkin (x10)

Pull-Ups (x5)

Toes to Bar (x10)

Burpee Pull-Ups (x5)

Abs Knees to Chest (x20)

MARY:
Some plank movements to break up the mosey back to the AO

COUNT-OFF & NAME-O-RAMA
14 Men Started the day off with a victory!
CIRCLE OF TRUST/BOM:
The benefits of sharing Godly time with your loved ones. I have started a yearly bible reading plan with my girlfriend and have dedicated time each day to gain Godly knowledge with her. The benefit is seen both, within our relationship and between myself and God.

A lot of B.O.M.B.S

THE SCENE: Low 40’s and No Wind.  Quite the Heat Wave.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – IC x 20

Cherry Pickers – IC x 6

Cadre Dan Cherry Pickers (Moses Special) – IC x 50

High Knees across the P Lot and back

Butt Kickers half way across P Lot and back.

Lunges across the P Lot and Side Lunges back.

THA-THANG:
We partnered up on the grinder.  There is a .25 mile loop the begins and ends on the grinder.  We started out with everyone running 2 laps.  Upon returning to the grinder, each partner did 10 burpees.

Once completed, partner one took off on another lap while partner 2 continued the work.  One partner was working on the below list while the other partner ran a lap.  We switched out on every lap.

  • 150 Burpees
  • 200 OH Press with CMU
  • 250 Merkins
  • 300 BBS
  • 400 Squats.

We stopped a little short of people finishing in order to get some Mary in.
MARY:
Flutter Kicks – IC x 15

Slutter Kicks – IC x 15

LBC cash out for final minute.
COUNT-OFF & NAME-O-RAMA
16 PAX in attendance.
CIRCLE OF TRUST/BOM:

1 Timothy 4:8

8 “Physical training is good, but training for godliness is much better, promising benefits in this life and in the life to come.”

We are willing to put in work and grind out brutal workouts in order to see our physical bodies become the best that we can possibly make them.  We do that so that we can withstand attacks on our physical bodies and care for ourselves while maintaining good health.

We must also be willing to work on and train our spirit man by reading the word and spending time with God in prayer to strengthen our spirit.  When we do this, we strengthen our spirits to be able to withstand the attacks of the enemy on our lives.  Make sure you are training your spirit as, if not more diligently than you do your physical body.

MOLESKIN:

ANNOUNCEMENTS: