F3 Knoxville

Tag: Nair

Mog Mile

THE SCENE: Warm but comfortable morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office
THA-THANG:
19 reps of each of the following  rinse and repeat for time with a goal of 4 rounds to complete a mile. The CMU cannot leave your body at any time or you have to restart your round

  • Ground to overhead
  • Front squats
  • Hand offset Merkins (19 each side)
  • 400 meter run

MARY:
No time
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:
The Mog Mile is a workout designed in honor of the Army Rangers and Delta Force soldiers who fought through the streets of Mogadishu following a helicopter crash. The armored convoy that was supposed to provide cover for them went too fast, leaving them on foot. Despite being left without the help they wanted and needed, they put their heads down and went to work. The 19 reps today were in honor of the 19 who died during the mission

 MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
We need to have ideas for the rope obstacle for hardship hill

Ultimate Frisbee

THE SCENE: It was okay. Finally had cooled off a little, but still hot. Does that make sense? It was overcast. Maybe that is more descriptive? I digress
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 20 LBAC, warm up lap, Bring Sally Up… yeah… sorry
THA-THANG:
Run to the soccer field. Tried to pick a word in the song to do a tuck jump. Failed at first, but adjusted.

Everyone throws a disc. Farthest throw gets to run to the disc. Everyone else lunges. (Nair got to hold a squat in the sprinkler lol!) Farthest 2 throws pick Ultimate Frisbee teams.

Play Ultimate Frisbee inside the 18 yard box. Every time the Frisbee hits the ground, 5 burpees (later merkins, and then BBS).

When you score, 5 monkey humpers. When you’re scored on, 2 body builders.

Run back to AO, Mary on the way.

MARY:
15 box cutters, 15 V-Ups, indian run, hold squat.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Life is short. We don’t know how long we have, but we know it is limited. Do we spend our time in alignment with what we say we value? Spending a little bit of time on the right things over a long period of time has a cumulative effect. You don’t have to spend 8 hours a day on building relationships or whatever is important to you, just 20 or 30 minutes consistently can make a difference. For me, fun with friends is something I value, so I encorporated it into today’s workout. Find those things you can spend your time on and spend it wisely.
MOLESKIN:
Mentioned “In Time” movie as an example.
ANNOUNCEMENTS:
3rd F opportunity on the 15th at Swerve’s church. Drifter speaking. Also CSAUP coming on the 21st!

2.0 Workout

THE SCENE: Beautiful day could not ask for better weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata warm up: 4 rounds 30 seconds on 30 seconds off.

  • Squats
  • Merkins
  • BBS
  • SSH

THA-THANG:
Thang 1:

Relay Race

Split PAX and 2.0s into even teams. Give each team an equal number of bricks. put at opposite ends of the court. Each team must do 5 reps of the following expereices befoe they run across and steal bricks. First team with each team emmeber to complete the exercices and has the most bricks wins.

  • SSH
  • Merkins
  • Gas Pumps

Thang 2

Tug of War.

We did two rounds of 2.0 v 2.0 round. Winner had 1/2 age burpees, not winners had to bearcrawl up and back for set distance. All HIM’s did the reward with their 2.0

HIM v HIM- one round. Same penalty for winner and loser but 10 burpees and bear crawl the same

Dad’s + 2.0 V Dad’s + 2.0

This was a lot of fun! The 2.0’s really enjoyed getting to compete with their dads.

Thang 3

2.0’s v Dads race- end to end of grindstone

Dads Berrine, 2.0’s run.

The 2.0’s gave the dads everything we could take and beat the dads. They had some real burners!

 

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Espy left everyone with a great message. Life is full of challenges, even when things look scary or hard, if your not afraid of them and work hard and are dedicated you can be successful.
MOLESKIN:
ANNOUNCEMENTS:
We look forward to the next 2.0 work out to come next month.

Modified Murph

THE SCENE: 67 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short mosey to show the run course of the workout
THA-THANG:
Modified Murph workout, replacing pull ups with sit ups. Broken into 10 sets for the pt with a run at each end. The run totaled a little short of a mile each time

  • 10 big boy sit ups
  • 20 merkins
  • 30 squats

MARY:
Those who finished the thang early started another round. No time for Mary
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:
A man was traveling India when he stopped at a village that used elephants for travel and other purposes. The elephants were tied up with ropes they could easily have escaped.

The man asked the villagers about this and was told that the same ropes were used from when the elephants were babies. They learned that the rope was too strong and by the time they were grown they accepted their limits and didn’t try to pull the rope anymore

Far too often we do the same. We accept limitations that we could overcome if we tried. It’s important to keep pushing ourselves and not accept limits

MOLESKIN:
Thoughts are with Postpone and Pinocchio’s family as well as with Nair’s friend Viktoriya
ANNOUNCEMENTS:
2.0 workout 8:30am Saturday at Arsenal

Today was the day

THE SCENE: 70’s & cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x31, Imperial Squat Walkers x8, Overhead Claps x20 something, Tempo Merkins IC x8

THA-THANG:
Dora 3-2-1. One battle buddy does workout while the other moseys to 3rd light post for 5 burpees. We modified during the merkins to Iron Mike 2CT.

  • 300 Squats
  • 200 Merkins
  • 100 V Ups

Round The Fountain: partners start at the same point & bear crawl to opposite side until meeting again.

  • Around the world lunges (1 lunge =1) x300
  • BBS x200
  • Diamond Merkins x100

Q had brain fog from Taco’s Q how long the beat down takes & all groups were somewhere in Round 2 when Recover was called.
MARY:
20 BBS OYO, Hello Dolly 4 CT IC x1
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:

If you want the life you want, it will cost you the life you have.

Proverbs 13:19- A longing fulfilled is sweet to the soul, but fools detest turning from evil.

New Living Translation- It is pleasant to see dreams come true, but fools refuse to turn from evil to attain them.

All change starts with telling the truth about how things are now. Observe your habits- what do you tell yourself, where are you or what are you doing when you mess up your goals. You live on brain patterns. We don’t know that we’re checked out until we check back in. It’s amazing what change you can drive when you do check in.

“You step in 0% of the dog poop that you see.”

  • Practice is a process, not a destination. Did you know self guided missles miss there target 90% of the time? They have an algorithmic called course correction.
  • Who do you want to be on November 20th? Set goals for your work, biological, and family self. Identify one goal for each that you can do this week

MOLESKIN:
ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal. Not stated but Special thanks to Moses for giving us a platform to practice the 2nd F.