F3 Knoxville

Tag: Peach

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!

Meeting Bernie at the Oval Office

THE SCENE: 65 with 98% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 51

Tempo squat IC x10

Monkey Humper IC x 10 4ct
THA-THANG:
Mosey to Oval Office. 4 cones as follows around track:

Burpee

Bobby Hurley (in honor of Bucks title)

Iron Mike 2ct

Monkey Humpers 4ct

Run track regular on odd numbered laps. With even loop, everyone bernies around. Stop at each cone and perform designated exercise. Exercises started with 5 reps per loop and increased by 5 for every lap completed. Complete as many loops as you can.

Mosey back to Grindstone.

MARY:
High plank waiting for 6.

Mountain climbers IC x 20

Catalina wine mixer IC x10

Peter Parkers IC x 10

Cataline wine mixer IC x 10

LBCs to close last 30 seconds

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
You never know what someone else is going through. God had put a friend on my heart months ago to reach out to. I never did. He stopped by my work yesterday just to say hi. We talked a little and after sending him a text later in the day I found out he was going through a really hard time. He has had some difficulties with his health as well and is in a really tough spot.

You never know what someone else is going through. If you have a gut feeling to check on your friends, then check on them. Ask them how they’re doing. Everyone is fighting their own battles even though there may be a smile on the exterior. Be kind always. Love your neighbor.

MOLESKIN:
“Everyone you meet is fighting a battle you know nothing about. Be kind.”

– Robin Williams

ANNOUNCEMENTS:
2.0 workout this coming weekend

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hops in the Hills

THE SCENE: A nice warm morning. Like 73
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Imperial Squat Walkers, 10 Tempo Merkins, 5 pull-ups, 10 balance board Squats, 15 dips.
THA-THANG:

On the way to the hills, stop and look both ways at each crossing. Aka, 10 T-Merkins

Hill 1: Home-Run Hill

Start at the top at 5 reps. 4 stations working down the hill. Come back to start and increase reps by 1. Stopped for time.

  • T-merkins
  • Iron Squats
  • Pull-ups
  • Swing thrusters

Hill 2: Mount Suckmore

11s starting with 10 burpees at the bottom.

Burpees, Bernie up, crunches, Bear crawl down. Stopped for time.

Hill 3: Bonus Hill

5 BBS at the bottom, Bernie up, 5 WW2 at the top, run down. Repeat 3 times.

MARY:
Protractor, Wide Flutter Kicks in cadence, Superman swims, hold 6 inches for time
COUNT-OFF & NAME-O-RAMA
6 HIMs!
CIRCLE OF TRUST/BOM:
This week was my daughter’s first Birthday. Had me reflecting on how everything is a first for her at this age and how much that opens my eyes to see the world with fresh eyes. I encourage you guys to look at the world with those fresh eyes. Do so with your kids or take on a mentor.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Don’t forget the Dog pound CSAUP event! Sign up asap. Also think ahead to the Hardship Hill event. Will be a good time and we are getting a team together.

A Hill of a Time

THE SCENE: 65ish absolutely beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 30

Tempo squat IC x 11

Tempo Merkin IC x11

LBAC IC x 20

THA-THANG:
Mosey to parking lot adjacent to tennis courts. Deck of cards set up. Draw a card and numerical card correlates to number of burpees completed at top of the hill next to school. Come back down and tempo squat waiting for the PAX. If a face card drawn, exercises as follows:

Jack: burpee broad jump to stop sign

Queen: Bernie up hill

King: Lunge to stop sign

Ace: bear crawl —> crawl bear

MARY:
Mountain climbers IC x 30

Catalina wine mixer IC x 11

Hold iron cross claps IC x 20

LBCs to close out last 30 seconds

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG
CIRCLE OF TRUST/BOM:
I have been lacking self discipline over the course of the past month. I have lacked motivation in all facets of my life. I returned to church Sunday and the message really stuck with me. The message was about Ananias in the Acts of the Apostles. Ananias was told by Jesus to restore Paul’s eyesight and ultimately changed the way he lived. Ananias at first questioned whether this was the right thing to do as Paul had persecuted disciples and sought to inflict harm in those early followers of Jesus. However, Ananias was obedient and put his own questions aside and intervened on the behalf of Paul. Paul later became instrumental in spreading the faith across various regions.

Like Ananias, we sometimes don’t want to do things as we all have our own opinions and beliefs. We should strive to be more like Ananias and do those things we might not want to do and reach people when it may seem like a burden to us. Sometimes the end goal is bigger than ourselves alone and can make quite an impact on others as it did in Paul’s life and all those he reached through his ministry. Who has been an Ananias to you? Who can you be an Ananias to you within your family/ work life?

MOLESKIN:
Story of Paul and Ananias in Acts
ANNOUNCEMENTS:
Welcome Sheets (Alex Hayes)!

Hops in the Hills this Saturday