F3 Knoxville

Tag: Music City

Reading to the Kids

THE SCENE: 30 and clear
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Side stratal hop 20
  • Imperial squat walker 10
  • Cherry Pickers 10
  • Baby arm circles 10

THA-THANG:

Escalator

  • Stop 1- 5 burpees
  • Stop 2- 5 burpees , 10 big boy sit
  • Stop 3 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers
  • At Cardiac:Berney Sanders to first bend, alligator crawl(10) bear crawl to second sprint to top
  • Stop 4 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s
  • Stop 5 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
  • Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat, 30 on a 3 cnt or 60  lbc’s
  • Reverse
  • Stop 6 – 5 burpees , 10 big boy sit, 15 cheat sheet cherry pickers , 20 Hand Release Merican’s, 25 froggy squat
  • Stop 5 – 5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s, 20 froggy squat
  • Stop 4 –  5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers , 15 Hand Release Merican’s
  • Stop 3 –  5 burpees , 5 big boy sit, 10 cheat sheet cherry pickers
  • Stop 2 –  5 burpees , 5 big boy sit
  • Stop 1 –  5 burpees

COUNT-OFF & NAME-O-RAMA
32
CIRCLE OF TRUST/BOM:
Typically when putting the kids to bed it is easy to let her do the bed time reading when I know I should share the responsibility.  Recently reading the daily devotional 4128-uncommen-being-better-husbands-and-fathers-daily it mentioned that kids who are read to by dad, according to a study by Harvard University researchers, have better-developed language skills than kids who were read to by mom.   It goes to show that easy way is not always the best way.

Waffle house shared afterwards that reading to his kids (oldest is 16) is still an extremely rewarding experience!

 

lots of leg, thigh, and breast meat…

THE SCENE: 32°F and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
• SSH x20 (IC)
• Ankle Biters x10 (IC)
• Imperial Walkers x20 (IC)
• Peter Parkers x10 (IC)
• SSH x10 (IC)

THA-THANG:
• Escalation
Two minutes each drill, 1 round (30 sec break between drills, 2 rounds)
Learn about what the other guys at your station are thankful for. Share after the first round.
Drill    Shuttle Exercise       Exercise On Spot
○ 1          Sprint                    Merkins
○ 2         Lunges                     BBS
○ 3       Bear Crawl                Burpees
○ 4          Sprint              Carolina Dry Docks
○ 5       Broad Jump                Squats
○ 6        Crab Walk                Burpees
MARY:
None- ran out of time
COUNT-OFF & NAME-O-RAMA
8- Snitch, Umbro, Neutron, Music City, Hawk, Gibbler, Slide Rule, Archie (QIC)
CIRCLE OF TRUST/BOM:

My take away from GrowRuck:
Knowing how to follow is just as important as knowing how to lead. It’s all about balance and knowing what role you are in. Be humble.

“So if there is any encouragement in Christ, any comfort from love, any participation in the Spirit, any affection and sympathy, complete my joy by being of the same mind, having the same love, being in full accord and of one mind. Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others. Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.”
‭‭Philippians‬ ‭2:1-8‬ ‭ESV

MOLESKIN:
The Tuesday Thursday Asylum regulars are a solid group. I look forward to getting to know these guys better going forward.

20 to 1 Grind

THE SCENE
47 & Damp

 

Welcome & Disclaimer

 

WARM-O-RAMA
SSH x20 IC
Tempo Squats x15 IC
High Knees x15 IC on 4ct
Tempo Merkins x15 IC
Take a loop around the side parking lot then meet back at the start point.

 

THE THANG
The 20 to 1 Grind
One exercise in each of the four corners of the parking lot.

  • Corner 1 = Merkins
  • Corner 2 = Squats
  • Corner 3 = Dry Docks
  • Corner 4 = BBS

Start at 20 reps per exercise.  Perform the reps and run to the next corner counter clockwise to perform the next exercise.  Subtract 1 each loop until you get down to 1 rep per exercise.  Every 5 loops, make a trip up the hill next to the parking lot.

 

MARY
American Hammers x20 IC
4ct Flutter Kicks x20 IC
4ct Hello Dolly x20 IC

 

COT
Number Off & Name-O-Rama (7 PAX)

 

BOM
Stop pursuing happiness and start practicing contentment.  The first step of contentment is gratitude.  No matter how crazy or hard things are, there are good things to be thankful for if we will take the time to look.  The good news is the more thankful we are, the less discontent we are.  And as contentment grows, so does our sense of peace and joy.

 

MOLESKIN
It was a strong group this morning.  We kept is simple and grinded it out to some tunes from the 80’s and 90’s:

  • It’s the End of the World as we Know It – REM
  • Run-Around – Blues Travelers
  • Another One Bites the Dust – Queen
  • Keep Your Hands to Yourself – Georgia Satellites
  • Basket Case – Green Day
  • Hey Jealousy – Gin Blossoms
  • Mr. Jones – Counting Crows
  • Fly Away – Lenny Kravits

It was a great morning with a great group of men.  TClaps brothers!

The Story of TTTP!

One comment

Truckin to the Pound (TTTP) F3 Knoxville’s first CSAUP event organized by the PAX is in the books!

The idea was hatched months ago around a campfire at Junk’s place. You know the kind of campfire, somebody makes a joke about running from one AO to the next, one guy thinks it’s a great idea, two guys think he’s crazy, the rest of the PAX in attendance join in and the pack mentally revealed a CSAUP event…  Of course it had to have a name, plus Swirlie said he’d only do it if he got a shirt, and TTTP was born.

Lots of planning, emails, text  and GroupMe messages, and laughter later resulted in a route being created. Q’s volunteered and were assigned their AO, date was picked, swim was added then just as quickly discarded. You see the event was planned for all the guys who want to go do an OCR or Ragnar relay or some other crazy event but due to time, expenses, responsibilities, or adulting can’t always make that happen.

The morning of the event was here and we were greeted by a cold, windy, and rainy morning. Perfect weather for a CSAUP event.  A little before the scheduled 0600 departure time, 28 PAX descended on the Truck Stop AO.  Pulling into the Truck Stop it looked someone bought all the reflective tape in Knoxville and was working to create their own runway.  There were guys in shorts and short sleeves, pants and sweatshirts, rain jackets, headlamps, hats, gloves, rucksacks, La-z-boy was sporting a poncho, and Ratchet had on a bra.  But if nothing else we were ready.

THE THANG: Mosey from Truck Stop AO to Dog Pound AO about 8ish miles with 4 mini Qs along the way.

Kicking us off at the Truck Stop was Frosty:
F3 WELCOME & DISCLAIMER
Ssh x 20
Rockets
Windmills
Domo squats

10 squats, run to middle light
3 burpees, run to next light
5 thruster Perkins, Sprint back
3x

Mosey to Anchor Park where Swirlie steps up to Q
40 drydocs
Lunge parking lot
Bear crawl parking lot
Wheelbarrow parking lot

Mosey to the memorials on Evans Road

100 Merkins in honor of those who have sacrificed their lives for others.

Mosey to Anchor Park where La-z-boy lays the beatdown

Partner Workout
Partner A Lizard Merkins
Partner B Bear Crawls Reverse and Fwd
Imperial Walkers x 15 IC
PA – Flamingos
PB – Crab walks reverse and fwd
Merkins IC x 15
PA Mtn Climber
PB Gorilla Shuffle
Butt kickers for the win

Final mosey to the Dog Pound for Mayberry (who knew Concord Road had that big of a hill?)

Sandbag work, Pull-ups, Burpees, and squats

And it goes without saying that I think every member of the PAX was thankful we not only had vehicle support for waters, gear, and keys, but Junk patrolled the PAX shouting encouragement and blasting hair band music to keep us going.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What stared as a crazy idea never would have happened without the help of my friends. God puts us where He wants us, and uses us as He needs us. What I also found out is how awesome the men who planned this are. Swirlie, Frosty, La-z-boy, and Toto all were instrumental in getting this thing going.  This event taught me to count on your friends, He puts us where He wants us, but He also puts them into our lives too.  Even with Frosty overly worrying about the details, none of this event would have been possible without good friends. I encourage each of you to go out and be the example of Jesus that He wants you to be, and allow Him to use you as He wants to use you.

We celebrated Swirlie leaving early to bring his baby girl home from the hospital after over a month in the NICU!  Our God is good.

Burpee Heaven

THE SCENE: Chillllllll

WARM-O-RAMA:

Baby arm circles 10 x Cadence

10 x thruster Merkins

10 x Tempo squats Cadence

Side Straddle Hop 20 x Cadence

THA-THANG:

  • Mosey to the hill above the parking lot
  • Mosey down cardiac hill and back to the AO, but at each light we did 5 burpees

Lunge half the parking lot and sprint the second half x 4

Mosey to the pavalon

30 seated pull-ups

20 decline merkins

Mosey to the base of Cardiac Hill

Jailbreak back to the AO up Cardiac Hill
COUNT-OFF & NAME-O-RAMA
3 Hunks by the name of Archie Music City and Shooter
CIRCLE OF TRUST/BOM:
There are days where you do not want to do something. The best way to deal with this is to develop discipline and have the mindset that you will do it anyway. Consider this, the best thing to do is to procrastinate the procrastination. In other words, you can take a day off tomorrow, but chances are tomorrow will come, and you will decide to keep grinding. If there is something you do not want to do, it probably means you should do it. Nothing is free after all.