F3 Knoxville

Tag: Peach

The Magnificent 7 Doing 67

THE SCENE: Cool, about 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20.

LBAC x 10 (both ways)

Overhead claps x 27.
THA-THANG:

Partner up, because no soldiers should ever fight alone. We did a modified Dora, so here we go. While one partner does the exercise, the other partner will melungeon to the cones and back. Challenge: other than for the blockees, you will not set your block down.

  • Exercise 1 – Thrusters x 67.
  • Exercise 2 – CMU Big boys x 67.
  • Exercise 3 – Curls x 67.
  • Death round – Blockees x 67.
  • Rinse and repeat.
  • All pax completed one round and were deep in the second when recover was called.

MARY:
We worked right up until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For today’s workout, I wanted to honor Bill Barnfield, my wife’s grandfather. This past weekend, I preached the funeral of his wife of 67 years. Bill is a committed man. He served as a medic in the Korean War, and saw heavy action that he still can barely talk about. After returning from the war, he married, raised four kids, and worked, worshipped, and honored his family. In the last few years of her life, he served his wife in a way that should humble each of us. He loved, cherished, and served her even when the pandemic hastened here dementia, and she no longer knew who he was. He meant what he said in his vows, and he completed his mission of loving her until death do us part. I believe he got his commitment and grit from the example of his Savior, who also had a mission. Philippians 2:5-8 says, “Have this mind among yourselves, which is yours in Christ Jesus, who though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.” We ended on a challenge to examine where we needed to step up our commitment.
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

5 minutes of pain

  • THE SCENE: Cold and breezy made for supreme gloom
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 2 laps around the grind stone with some Frankenstein and worlds greatest stretch
    THA-THANG:
    Mosey to top of blind man’s hill.
    4 different pieces of equipment
  • Sandbag, CMU, Weight plate, your legs
  • each equipment is a different suit of cards
  • Hearts- sandbag, spades-CMU,Clubs- Weight Plate, Diamonds- legs
  • draw a card and complete the exercises and then complete the cardio portion of that suit
  • Hearts- Carry sandbag.2 walking lunges and one squat till first light post heading up the hill. Carry back to start and repeat.
  • Spades- 10 CMU swings 10 Curls. Bear crawl to first light post, run back to start
  • Clubs- 10 Squirrels, 10 Al Gore with a plate push press, run to stop sign up the hill.
  • Diamonds- run to very top of Mt. Wombo, 10 Iron Crosses run back to start
  • pax works for 5 min and then draws a new card. Repeat for time

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My gratitude for F3 and more specifically the men of our paxs continues to become greater and grater. I recently started reading the Bible with a group that Drifter put together. I was skeptical at first and still find myself questioning things but what I have started to discover is that the pain, weakness and struggles I go through are no different than Abraham or anyone else. I’m fact it’s through those struggles that God makes us better if we are willing to listen. Without F3 i would not be strong enough to face my own personal failures and challenges like I am now. And through my devotion and bible study I’m learning to be at peace with myself.
MOLESKIN:
ANNOUNCEMENTS:
Lunch Friday 1/28 at noon at BWW

10-15-20

THE SCENE: Clear skies, balmy 28 degree
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

30 SSH IC

10 thighmaster IC bilateral

10 jump squats OYO

5 burpee OYO

THA-THANG:
Mosey around the loop used for beatdown.

6 cones laid on benches along running path with one starting at grindstone. 5 burpee buy in before running loop. At each bench perform the prescribed exercises:

incline merkin

split squat

decline merkin

Rep count for first loop is 10. Second loop is 15. Third is 20. Once all loops completed, move on to next exercise.

MARY:
Ring of fire, sent squats around circle while pax hold Al gore with increasing rep count

Ring of fire, sent tempo merkin around circle while pax hold high plank with increasing rep count

hold iron cross to hello dolly IC x 10

Alphabet abs spelling I LOVE F3!

Heel taps IC x 20

LBCs to close

COUNT-OFF & NAME-O-RAMA
7 HIMs with special guest Espy at the Arsenal
CIRCLE OF TRUST/BOM:
I’ve been reading a few more books these days trying to invest in myself and grow in areas where I need it. I recently read a great book entitled Wild at Heart where the author John Eldredge talks about how men have lost themselves in this world. He uses words like freedom, adventure, and passion to describe things that men long for but are unable to attain due to mainly self limitations. The book really challenged me to find passion in things again and take chances in this life. Here is one of my favorite quotes from the book:

I have studied many times

the marble that was chiseled for me—

A boat with a furled sail at rest in a harbor.

In truth it pictures not my destination

But my life.

For love was offered to me, and I shrank from its disillusionment;

Sorrow knocked at my door, but I was afraid

Ambition called to me, but I dreaded the chances.

Yet all the while I hungered for meaning in my life

And now I know we must lift the sail

And catch the winds of destiny

Wherever they drive the boat.

To out meaning in one’s life may end in madness,

But life without meaning is the torture

Of restlessness and vague desire—

It is a boat longing for the sea and yet afraid.

– Edgar Lee Masters

MOLESKIN:
Had to audible d/t too many reps for each exercise, was initially pyramid of 10 15 20 15 10
ANNOUNCEMENTS:
Avocado care package sent at end of week. Attend a beatdown to sign card/ deliver goods

Holiday Sea Biscuit

THE SCENE: 52 Degrees for a great start to the week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Oval Office. Arm circles forward and backward with a few other arm motions while on the mosey to the track.
THA-THANG:
Sea Biscuit. Movements (PT): 10 Burpees, 20 Merkins, 30 Walking Lunges.

  • Complete PT
  • Run 1 Lap around track
  • Complete PT
  • 2 Laps
  • Complete PT
  • 3 Laps
  • Complete PT
  • 2 Laps
  • Complete PT
  • 1 Lap
  • Team up with 6 and work through for remainder of time.

MARY:
BBS OYO
Flutter Kicks (IC x 18)
COUNT-OFF & NAME-O-RAMA
5 Pax
CIRCLE OF TRUST/BOM:

MOLESKIN:
Speak life in every situation. Be the person that says “hey, it’s going to be ok.” or “You know what, it’s really not that big of a deal and we can make it work.” Be positive, and speak life into everything!
ANNOUNCEMENTS:

Triple Dora again

THE SCENE: 55 and a lil’ wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x8 IC
  • Arm Circles x10ea IC

THA-THANG:
Going for the triple dora… never finished it before so why not this time.

Round 1:

  • Traverse Exercise – CMU Farmer Carry
  • 100 Merkins
  • 200 Flutter Kicks (4ct)
  • 300 Monkey Humpers

Round 2:

  • Traverse Exercise – Lunge, lunge, broadjump down to the end (run back)
  • 100 CMU Hammers (2ct)
  • 200 CMU Swings
  • 300 Curles

Round 3:

  • Traverse Exercise – CMU OH Carry
  • 100 Thrusters
  • 200 Chest Press
  • 300 Squats

MARY:
Ain’t go time for that
COUNT-OFF & NAME-O-RAMA
6 on this damp morning!
CIRCLE OF TRUST/BOM:
We’re all training for something every day. Some of us are out here training for fitness, and some of us are training for ourselves and our lives. We all have things that we need to train into our lives (relationships, jobs, etc.) and things that we also need to train out of our lives. Use your time in the mornings with F3 to physically and mentally get stronger so you can train the things you need in your life outside of it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Tomorrow 12/18 Ugly Sweater Christmas Walk-about!