F3 Knoxville

Tag: Nair

Death by Dora part 2

THE SCENE: Chilly but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles ICx10. Warm up mosey
THA-THANG:

Dora style workout with Death By Merkins going at the same time. Merkin EMOM timer, increase reps by one until you can’t complete the set in a minute and then reset to 1 rep and restart. Dora exercises as follows

  • 100 CMU squats
  • 200 CMU curls
  • 300 monkey humpers

MARY:
Flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The other day my daughter was asking to pick what she wanted to watch after school. I was expecting Octonauts or some other childrens show. But instead she asked to watch Star Wars, one of my favorites. She had never seen it before, but knew I like it. This goes to show how much the kids watch us and model after us and the importance of being a good role model.
MOLESKIN:
Safe travels to Avocado as he heads back to Egypt
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg day at the landing strip

THE SCENE: A little chilly. Summer can get here whenever it wants to
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Classic Nair warm up. A lap to the pavilion to the starting point for the beatdown
THA-THANG:
Three stations along the greenway, along the stretch from the pavilion to the bridge. We need a name for this area. Nasir’s runway has been suggested before, but I’m thinking the landing strip fits. Anyways, back to the back blast. At each station, do the exercise and continue on to the next. At the end, run back to the beginning and do another round. Repetitions increase each round, going from 2 to 4 to 6, etc. exercises as follows

  • Squats
  • Step ups
  • Monkey humpers

MARY:
Thigh masters x10 incase anyone didn’t get enough legs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“A disciplined mind leads to happiness. An undisciplined mind leads to suffering” the Dalai Lama
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just Another Pinochle Monday

THE SCENE: calm and low-mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Mountain Climbers (IC), Moroccan Night Clubs
THA-THANG:
Indian run the long way to the track.  We used a deck of cards from one of my favorite games: pinochle.  Everyone drew a card and did corresponding reps and exercises below and then ran 100m on the track and back.

  • Hearts = Merkins
  • Diamonds = Burpees
  • Spades = Squats
  • Clubs = American Hammer (2ct)

 

  • 10s = 10 reps
  • Js = 11 reps
  • Qs = 12 reps
  • Ks = 13 reps
  • As = 20 reps

MARY:
Mosey back to grindstone.  Stretch OTO until 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:
Awhile back someone contacted me about becoming a travel agent so I sent her all the info to apply.  A few weeks later she let me know that she had decided not to pursue it because she felt she just didn’t have the time to dedicate to it.  I told her that seemed wise and that life without time isn’t truly living.

So often every minute of our lives are filled with something to do and if we don’t actually have something to do, we often find something meaningless to fill it with.  We’ve been programed to be uncomfortable with silence, with stillness.  I encourage you to be okay with silence and stillness.  Actually, I challenge you to build it into your day/week.  It might mean saying “no” to some things, even some things that are good (not F3 though).

MOLESKIN:
We made it threw the deck.  I was accused of stacking the deck.  To their credit, I only drew one burpee card and it was a 10.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death by Dora

THE SCENE: Cool but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 SSH
THA-THANG:
Dora style workout with death by squats mixed in. If you don’t finish the squats in the minute, reset count back to one and continue. Run for the Dora was across the grinder and exercises were as follows

  • 100 shoulder press
  • 200 lunges
  • 300 curlS

MARY:
Flutter kicks x15, LBCs for time

COUNT-OFF & NAME-O-RAMA

7 including a 2.0


CIRCLE OF TRUST/BOM:
“Courage is not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear” Nelson Mandela
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Arsenal 2/21

THE SCENE: Cool but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH ICx10
THA-THANG:
Go down to the greenway by the grinder.  Smuggler deemed this “Nair’s Runway” due to my habit of using this stretch. Starting at the asphalt patch before the pavilion, cycle through squats here, run to the benches and do step ups, run to the bridge and do big boy sit ups before running back to the start. First round is 2 reps, second round is 4, third round 6, etc.

 

MARY:
A little Pax roulette of thigh masters, tempo squats, flutter kicks, tempo Merkins, gas pumps and LBCs
COUNT-OFF & NAME-O-RAMA
5+1 2.0 on Webelo

CIRCLE OF TRUST/BOM:
People will forget what you said. People will forget what you did. But people will never forget how you made them feel
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.