F3 Knoxville

Tag: Nair

Put me in Coach

THE SCENE: Chilly around 40, feeling like we bypassed fall
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 21

Imperial squat walker 4 ct x 10

THA-THANG:
Mosey to baseball field. At home plate, playing cards and music speaker set up. Each player will draw his own card to determine workout. Corresponding exercises as below:

2: sprint double

3: sprint triple

4: sprint home run

5: Bear crawl to pitcher mound and 5 imperial squat walker 4 ct

6: Bear crawl to first and 6 iron mike 2 ct

7: Bear crawl to third and 7 tuck jumps

8: Burpee broad jump to first

9: Burpee broad jump to third

10: 20 BBS at cone in centerfield

J: 20 mountain climbers at cone in right field

Q: 20 merkins at cone in left field

K: Bernie around field

A: high skip around field

Joker: 10 Burpees

**ALL HEARTS DOUBLE THE REP COUNT**

Stopped at 6AM for some baserunning practice. Taking turns one player runs a double while rest mountain climbers. Once at second, hold Al gore while each player takes turns running home. Once at home, take turns completing triple while Pax does squats waiting for turn. Once at third, bear crawl home while pax does push up waiting for turn. Lastly, complete home run while rest of pax does side straddle hops waiting for turn.

Mosey back to Grindstone.

MARY:
Heel taps IC x 20

Protractor to Dolly IC x 10ish

Leg side to side at 90 degree IC x 8 (not sure what these are called)

Mountain climber IC x 20ish

Catalina wine mixer IC x 10ish

LBCs to cash out last 30 seconds.
COUNT-OFF & NAME-O-RAMA
6 HIMS
CIRCLE OF TRUST/BOM:
I’ve always been a sucker for motivational quotes. Little one liners can fuel me throughout the day and help me in times of struggle or lack of motivation with my fitness life. The saying I’ve recently latched onto is “Don’t rush the process, trust the process.” I get in trouble when I try to rush the process. When I stay disciplined and consistent whether it is in my faith or fitness, I find I achieve more and fall less into bad habits that lead me astray. It’s not about today’s workout, or tomorrow’s, or next months, but the consistent work put in day to day. It’s about the long term goal that maybe years from being achieved but takes those tiny consistent steps day in and day out. Put in the consistent work and trust in the process.
MOLESKIN:
Throwback to Moses beatdown at Bombshelter
ANNOUNCEMENTS:
Saturday joint effort with Fia for Halloween get together at bombshelter

Finish Him!

THE SCENE: 55 clear skies, fall is here
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Set the mood with some pump up jams to be continued during tha thang

SSH IC x 21

Thighmaster IC x 10

monkey humper IC 4ct x 10

OH press IC x 10

THA-THANG:

Mosey with CMU to circular track (somewhat) adjacent to picnic pavilion. 6 stations arranged in circle. Once beeper starts, perform murder bunny around circle. Stop at nearest cone and perform AMRAP for prescribed exercise for 30 seconds. The next movement around the cones was OH lunge with CMU around. Trade off every round between murder bunnies and CMU lunges. Rinse and repeat around circle to pump up jam playlist. Exercise stations as follows:

CMU OH press

Thrusters

Swings

Burpee up and over

Monkey humper

Ground to OH with CMU

 

MARY:
Hold iron cross with LBAC forward and reverse IC x 8
COUNT-OFF & NAME-O-RAMA
7 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
I thought about what I was going to say and the word that kept coming to my mind was PATIENCE. Over the past few years, I have kept a lot close to the vest regarding my own struggles in life. In growing older and joining groups like F3, I’m learning the need to get these things off the chest and have the support of men around me. My wife have been struggling a few years trying to have a child. I often get irked and frustrated when I meet people and they say that I ought to have children at this point in my life. I’ve tried to turn those frustrations over to God as of recently and it has helped me. I pray for Gods timing on matters and realize that it may not align with my own wants. So whether it is meant to happen or not, I will find a purpose for how God wants to use me in the future— child or not. Patience is very difficult for all of us. With whatever you are waiting on/ hoping for/ wanting, I pray that you find the bigger purpose in timing that may or may not go your way.

MOLESKIN:
Tight back after that one!!
ANNOUNCEMENTS:

Sandbag workout

THE SCENE: Beautiful morning at bombshelter. Rain held off until after the beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to the fountain

THA-THANG:

One 60lb sandbag was dropped at the road on the way in, other carried to the fountain. PAX ran clockwise laps from fountain to road, with the HIM with the sandbag going counterclockwise. Whenever a runner met up with a sandbag carrier, the runner did 15 Merkins before continuing. Once the sandbag reached opposite end of loop, it was dropped until the next person reached it, when they picked it up. Repeat for time
MARY:
More merkins

box cutters

hello dolly’s
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:
Seek first to understand, then to be understood
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Combined FiA/F3 Halloween 2.0 workout on Oct 30th. Please bring candy for the children if you plan to attend. FiA will cover food and coffee

Ultimate – Rain Edition

THE SCENE: wet…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, Run to the soccer field

Everyone hold squat in a circle. Pass the Frisbee one person to the right. Stand up. Step back. Hold squat. Rince and repeat around the circle 4 times.

  • 1st droppped Frisbee = 10 Burpees
  • 2nd = 20
  • 30
  • 40

THA-THANG:
Play ultimate Frisbee with a few modifications.

Every time the disk touches the ground do one of the following (depending on what the Q says it is time for)

  • 3 Burpees
  • 5 groiners
  • 5 monkey humpers
  • 5 monkey groiners
  • 5 beast merkins

Scoring team does 5 star jumps

Opponents walk to far end and do 10 merkins

Q is all time offense if you have an odd number and does both exercises each score.

MARY:
Run back to the AO. Couple of beast merkins and a failed attempt at a triangle merkin prompted by the song “lean on me”
COUNT-OFF & NAME-O-RAMA
7
CIRCLE OF TRUST/BOM:
Had a someone whom I consider to still be my friend walk away from our friendship due to unrepentant sin. Wanted to keep lying to me about it and would not show any repentance. Made me reflect on my own struggle with pornography when I got to a similar breaking point. I’m so glad that I had the men of F3 to lean on while throwing myself at God’s mercy to help me heal from that addiction. I still struggle with temptation and there are even moments of failure in the recent past. But I’m done hiding that struggle. I will continue to throw myself at the mercy of God and confess my sin openly so that I might be washed clean. I am praying my friend will get to that point. That he will take the hard step to get out in the rain of God’s mercy. And that he’ll allow me back into his life.

ANNOUNCEMENTS:
Fia 2.0 coming up on the 30th at Bomb-Shelter! All welcome.

Ladder of Fun

THE SCENE: A nice Fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, and a little of this and a little of that
THA-THANG:
Ladder of sorts.  We used several locations at the park.

  • Started with 10 CMU thrusters and ran to location 2
  • 20 merkins run to location 3
  • 30 CMU curls run to station 4
  • 40 dips run back to station 3
  • 30 CMU curls run to station 2
  • 20 merkins run to station 1
  • 10 CMU thrusters
  • From here on out we did the same order with reps but someone different called out the exercise

MARY:
We did BB sit-ups, box cutters, hello Dollys and LBC
COUNT-OFF & NAME-O-RAMA
8 got the work in with 1 being an FNG named Bait
CIRCLE OF TRUST/BOM:
What’s your priorities?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.