F3 Knoxville

Tag: Pinocchio

Christmas Is In The Cards

THE SCENE: Low 50s and clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20 IC; Tempo Squat x10 IC; Mosey to Oval Office with CMUs

THA-THANG:
Draw a card and do the exercise that matches. Keep drawing cards until recover is called. All number cards are x2.

  • Diamonds – Australian Snow Angel
  • Clubs – Elf On A Shelf
  • Spades – Dancing Polar Bear
  • Hearts – Coal Digger
  • All Jacks – Workshop Stairs x5
  • All Queens – Polar Bear Crawl
  • All Kings – Santa’s Toy Sack x15
  • All Aces – Burpees x20

MARY:
Overhead Clap x50 IC;  Seal Clap x25 IC; Grady Corn x25 IC; Boxer Jack x10 IC; Burpee x10 OYO

COUNT-OFF & NAME-O-RAMA
8 HIM for the beatdown plus a Pinocchio sighting getting some ruck work in!

CIRCLE OF TRUST/BOM:

Isaiah 9:6

“For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace.”

‭‭Keep our minds focused on Christ during this busy time of year.

MOLESKIN:
Smuggler’s mother-in-law having breast cancer surgery on Thursday

ANNOUNCEMENTS:

Maryville Christmas Parade on 12/3; Ugly Sweater Beer Ruck on 12/10

Count to 5

THE SCENE: Pleasnt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did a few things. This BB is a few days removed.
THA-THANG

Went on a mosey stopped every 5th light pole and did ascending rep counts from  5 -80ish.  Ended with PAX roulette to get to 100

MARY:
No time for her.
COUNT-OFF & NAME-O-RAMA
Bomb Shelter regulars plus Pinocchio
CIRCLE OF TRUST/BOM:
Detachment in a healthy way can be a beautiful thing. Thanks to Nailed It for explaining it better than I could
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The “Ultimate” Beatdown

THE SCENE: Cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to oval office (track) with some leg stretches along the way.
THA-THANG:

Since this was acting as my birthday queue, we did one of my favorite things….played ultimate frisbee!  It was dark of course so we played on the Middle School football field where the most lights are.  It worked but was a challenge to catch dew (see what I did there?) to the wet grass and when the disc was coming from the direction of the lights (since they are only really on one side of the field).

When the disc was dropped we did merkins for awhile but ended up modifying to keep game play moving.  The team that was scored on had to do 10 burpees.

MARY:
cherry pickers, overhead claps, little baby crunches
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 day before I lost my patience and control when it was time for the boys to get in the car for school.  It ultimately ended up well as I was able to model apologizing and talked with my son about how I could have handled the situation better.  I have continued to reflect on the situation and come to realize that I lost control of myself because I felt like I lost control of the situation.  My main takeaways from the experience were:

  1. It’s okay to not be in control of a situation but it’s not okay to not be in control of yourself
  2. In order to be able to respond in a better way, I need to work on myself outside of those moments.  It’s much like sports, you get better outside of games.  That’s what practice is for.

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

Sevens and Strength

THE SCENE: Another beautiful morning in November!
F3 WELCOME & DISCLAIMER

All disclaimers noted by Q.

WARM-O-RAMA:

  • Cherry Pickers IC – x10
  • Wind Mills IC – x6
  • Tempo Squats w/Jump Squat @ the top IC – x10
  • OH claps – x10

THA-THANG:
1) Sevens on Church Hill

  • Squats at the top
  • Merkins at the bottom

2) (5) station exercises in the form of a Power T on the b-ball court

– 10, 15, 20 reps / per round; OH CMU carry between stations. Once PAX finished 20, then start going back down.

  • CMU Curls
  • CMU Chest Press / Extensions
  • CMU Squat Sits (on the bench)
  • CMU BBS
  • CMU Good Mornings

MARY:

  • Flutter kicks IC – x35
  • Ankle Touches – x20
  • Hamstring stretch – Q countdown
  • Arm stretches for remaining time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Butterfingers, @KY, @Pinocchio, @Shrimp Net, @Smuggler, @Swerve

CIRCLE OF TRUST/BOM:
Never underestimate the importance of quiet time with our Lord and Savior; ” As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God.” Psalm 42:1-2

Ropes and Bells 10/16

THE SCENE: Cool…maybe cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
TN Rocking Chair x 10, Tempo Squats x 10, Tempo Merkins x 10

THA-THANG:
EMOM Kraken Rope Bell Thingy – 1 minute on each station – after complete all stations run a lap – 5 rounds!

  • ST1 – Battle Rope Double Waves
  • ST2 – Incline Merkins
  • ST3 – 60lb Sandbag squats
  • ST4 – Battle Rope Double Outside Waves
  • ST5 – Left Leg Drop Back Squat w/ 20lb Kettlebell overhead
  • ST6 – Kettlebell Swings 35lbs
  • ST7 – Decline Merkins
  • ST8 – Right Leg Drop Back Squat w/ 20 lb Kettlebell overhead

MARY:
Bring Sally Up – Plank Edition

COUNT-OFF & NAME-O-RAMA
Cropdust, Shrimp Net, Pinocchio
CIRCLE OF TRUST/BOM:

Trouble not thyself by pondering life in it’s entirety. Strive not to comprehend in one view the nature and number of the burdens that will fall to thy share. Rather, as each occasion arises in the present put this question to thyself : ‘ Where lies the unbearable, unendurable part of this task? Confession will put thee to the blush! Next recall to mind that neither past nor future can weigh thee down, only the present.
And the present will shrink to littleness if thou but set it apart, assign it its boundaries, and then ask thy mind
if it avail not to bear even this !

Marcus Aurelius