F3 Knoxville

Tag: Napster

Stand on the Rock!

THE SCENE: 65 Degrees cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop (15 in cadence -4 count)

-Feet Together Leg Stretch (20 Seconds)

-Cherry Pickers (15 in cadence – 4 count)

-Michael Phelps (30 seconds)

-Arm Circles

THA-THANG

-Indian run with CMU to the Educator

-Partner Workout – 300 curls with CMU/Run/Bear Crawl Hill/ 10 air squats

-Partner Workout – 200 overhead press with CMU/Run/Bear Crawl Hill/10 air squats

-Mosey back to grinder

MARY:
Led by Snorkel

-Armstrong’s, heel touches, hello dolly, scissors, and superman/banana
COUNT-OFF & NAME-O-RAMA

  •  Spartan
  •  Snorkel
  •  Drifter
  •  Fins
  •  Emeril
  •  Napster
  •  Bumblebee
  •  Neighbor
  •  Chief
  •  Hammy
  •  Tin Man
  •  Butterfingers
  •  Squiggly
  •  Gecko
  •  Happy
  •  Flash

CIRCLE OF TRUST/BOM:
Psalms 18:2 – The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ancient Path, September 25

THE SCENE: Cloudy and began to rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Side straddle hops x 20
  2. Tempo squat x 10 (3 count down)
  3. Tempo push up
  4. Tempo Good mornings

THA-THANG:

Tha-Thang #1

Mosey to the wooden bridge

  • Stride (75%) to next bridge
  • 1st bridge: 20 Dry Docks (hold plank)
  • Stride to next bridge (all run together)
  • 2nd bridge: 30 diamond Merkins (hold squat)
  • Stride to the road
  • 3rd bridge: 40 lunges (20 each leg) (fire hydrant)
  • Stride to fountain
  • Fountain: 50 squats (Big boys)

Indian Run back to the grinder

Tha-Thang #2

Kraken reps of 20:

  1. Pullups
  2. Goblet Squat
  3. Diamond Merkin/Plyo pushup
  4. Sumo DL high pull
  5. Mr. Spectacular
  6. Swings
  7. Dips
  8. Good mornings

MARY:

  • V ups x 15 
  • American Hammers x 20

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:
Several years ago I started to pray, very innocently and ignorantly, that God would remove anything that comes between he and I. I prayed that he would take this decade of my life and tear me down to the foundation if he needed to.  He has since and is still dismantling me and humbling me and teaching me and at times it is down right painful. Asking him to show me my agreements (lies that come out of my hurts and woundings) is one way he is teaching me. Another is through images that he gives us in scripture.  I like to hunt and be in the woods so this image I have been given lately that I can’t get out of mind takes place perhaps in the wilderness. Iit comes from Jeremiah 6:16 “Stand by the roads, and look, and ask for the ancient paths, where the good way is and walk in it”. In my mind I am looking around and I am so busy that I can’t see what is right in front of me, what has been there the whole time.  I can’t see this slightly hidden but well beaten path unless I slow down and take my time, unless I engage, unless I remove the unnecessary things from my life. I am reminded that there are no short cuts. I have to push back the agreement that I make that says, “You are 35 and what do you have to show for it. Work harder, worry more, prove yourself” and believe that this time in my life is a time to take the low seat at the table. To purposefully choose what sometimes looks backwards to the world because I am not fighting for the top spot at the table. I am in search of the narrow gate Matthew 7:13 “Enter by the narrow gate. For the the gate is wide and the way is easy that leads to destruction, and those who enter by it are many.  For the gate is narrow and the way is hard that leads to life, and those who find it are few”. I want to find and take the ancient path to the narrow gate. I want to be led to life. There is a way that has been made for me. I am pleased and honored to be on this path with you.

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

Eminence Front

THE SCENE: 68 degrees, 100% heavy humidity (aka rain).  Prelude music “Riders on the Storm” by the Doors which happened to be the last recording of Jim Morrison.
F3 WELCOME & DISCLAIMER  (Check)  You break it you buy it.
WARM-O-RAMA:
SSH, Imperial Squat Walkers, Overhead/Out Front Straight Arm Hand Claps
THA-THANG:
Mosey to Mt. Crumpet for 11’s (2 run assaults, 1 Bernie, etc. to get total 10 accents)

Merkins at the base, Dry Docks at the summit.

Indian run back to the Grinder

Dora on the Grinder

Under the Pavilion (6 laps by each HIM):  Lap 1. Step Ups;  Lap 2. Derkins;  Lap 3. Dips;  Lap 4. BBS;  Lap 5. Pull ups;  Lap 6. SSH  (As many as possible while partner runs to the far end and does CMU work as follows.)  Lap 1. Lunge Dead Lifts, x10/arm;  Lap 2. Squats, x20;  Lap 3. Bent Rows, x20;  Lap 4. Kettle Bell Swings, x10;  Lap 5. Overhead Lifts, x20; Lap 6. Curls, x20

MARY:
LBC’s; Box cutters, x25; Protractors, various;  Twisting BBS, x20 (ouch); Superman/Banana
COUNT-OFF & NAME-O-RAMA
Actually had 12 for most of the beatdown but only 10 recorded.  Overnight (Jeremy Acuff) is not in the database yet.  Drifter head locked a guy (Able ?) but he walked away before the end.
CIRCLE OF TRUST/BOM:
Music theme was “Eminence Front” by The Who.  Here are some of the lyrics to explain Pete Townshend’s meaning of the term:

People forget
Forget they’re hiding

Behind an eminence front
An eminence front, it’s a put on
It’s just an eminence front
An eminence front, it’s a put on
An eminence front
An eminence front, it’s a put on
Eminence front
It’s an eminence front, it’s a put on
It’s a put on, it’s a put on, it’s a put on

I admit that there are times (and some of them are not short periods of time) that I have been a put on, a fake, not who I really am.  Sometimes I had to be in order to fulfill a role/position/job that I was in or was assign to perform.  It may not always be a bad thing but it can lead us to believe we are something we are not intended to be.  It is particularly harmful when we hide behind a façade and try to make ourselves better than we are or better than someone else.  Pride isn’t good and leads us to hurt others.  We think we have to do this to conform to the world but Paul reminds us in Romans 12:2  Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.

Periodic self assessment or “real” conversation with someone that knows us well can help each of us realize when our eminence front is going in the ditch.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Weekend rucks involving numerous HIM’s

All Beef Patty

Scene: Crisp morning air
Welcome and disclaimer
Warm o rama:

• 10 Derkins
• 10 OH Press
• 10 Leg Lifts
• 10 Goblet Squats
The thang:
Mosey over to Crumpet.
Quarter pounder w/ cheese (CMU) at Mt Crumpet
Run 25 yds, derkins, bears and blocks back
Run 50 yds, OH press, bears and blocks back
Run 75 yds, leg lifts, bears and blocks back
Run 100 yds, goblet squats, bears and blocks back
Make it a double quarter pounder with cheese with reverse ingredients.
100 derkins, 75, OH press, 50 leg lifts, 25 goblet squats

PAX

8 men including Terminator whom I couldn’t tag.

BOM:
Nothing really to say but Bumblebee said his wife is feeling good and that she even went to FIA Friday.
Moleskin:
What a wicked workout. It was rough. I’ll break a variation of it out again soon.

Agility and What Not

THE SCENE: 70ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Phelps/Little this&that
  • Cherry Pickers x10 IC
  • Various Leg stretches
  • TN Rocking Chair x10 IC
  • 50% Mosey across lot
  • 100% Sprint across lot

THA-THANG:

  • One side of grinder – 5 Burpees, 10 BBS, 20 Dancing Bears
  • Run through chalk ladder
  • Sprint to first cone, karaoke, over to next, sprint up to next cone, karaoke back across
  • High knees up to first light pole
  • Sprint it out to the end
  • At other side of grinder – 5 pullups, 10 Merkins, 20 Step ups

 

  • 4 corners – start with 4 reps and increase by 2 each time around
  • Ranger merkins, Box cutters, Dry docks, Bobby Hurley

MARY:

  • Guantanamo
  • Captain Thor (up to 5)

COUNT-OFF & NAME-O-RAMA
24 came out to get better! 2 FNG’s – Overnight and Gecko. Welcome!
CIRCLE OF TRUST/BOM:
Lately I’ve been trying to focus on my mental strength. There’s a difference between your body giving up and your mind giving up. Push yourself, learn the difference. This applies to not only our exercising, but to our daily lives. Its much easier to give up than it is to focus and push through a difficult situation. Work on your mental strength, push yourself.

“When someone tells me no, it doesn’t mean I can’t do it, it simply means I can’t do it with them.”

“Always be yourself and have faith in yourself. Do not go out and look for a successful personality and try to duplicate it.”

“We love being mentally strong, but we hate situations that allow us to put our mental strength to good use.”

“Attitude is 100% under your control.”

“If your mindset is defeated, the results will be the same no matter how often you put up a physical fight.”
MOLESKIN:

ANNOUNCEMENTS:
F3 Olympics coming up in November