F3 Knoxville

Tag: Pinocchio

Just 80

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

  • Arm circles x10 IC
  • Cherry Pickers x8 IC

THA-THANG:
Jog over to the oval office. 4 cones were spread out around the track. Do 80 reps at each cone, and then run another lap around the track when complete. Start over with 60 reps, then 40, 20, etc. Exercises are:

  • Merkins
  • Squats
  • LBC’s
  • Heel Touches

MARY:
No time for Mary!
COUNT-OFF & NAME-O-RAMA
4 PAX to do exercise
CIRCLE OF TRUST/BOM:

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

K.I.S.S

THE SCENE: 70and humidity was still high!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the valley of death. Some Hamstring scoops, quad stretchers, frankenstines and LBAC on the way.
THA-THANG:
Thang 1- this was kind of a Cooper but not really .

Pax started at the base of No Mercy Hill and Spaghetti Hill. Pax did 10 reps of the following exercises: Burpees, Squats and Merkins.

We then ran from the base to the top of No Mercy Hill and then down and back up Spaghetti hill to the next check point and then back to the valley. Repeat for time

Total distance of the run was about .30 miles. Goal was to complete 10 rounds. Most pax got about 4 -5 rounds done. Q called an autoball and told the pax to cut reps down to the corresponding reps for rounds if this had been a ladder i.e if you were on round 4 you started round 4 with 6 reps of all exercises and then moved to 5,4,3,2,1.

Pinniocio and Q decided that a weighed vest was a good idea. While we got that butt kick we also realized we need to give Walt one or a restrictor plate!

We went about 30 min then headed back to the AO. One the way back we had a stretch of road with lots of light post. Pax Bernie from one light post to the next than switched back to run and back and forth for the stretch of road. A wagon wheel was needed because Walt again was blowing us all away.

When we got to the AO we started to do two walking lunge’s ( one on each leg) and a squat till the Q told the pax to finish with a run into the grindstone

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The world is shifting, we can see it and based on historical or biblically context we are seeing a changing world. In times of change strong virtuous leaders are born. Regardless of what you think of the direction of the world its clear that virtuous men will be needed to stand up and lead. Ask yourself what is that line for you? What will you be willing to make sacrifices for? Leaders don’t put their head down, they don’t take a knee and they don’t shy away from challenges.
MOLESKIN:
Q saw his daughters BF driving by us and heading away from Q’s house ( were were around the corner from my house). Never during a beatdown did i think i was going to have to think why my daughters BF was leaving my house! i think its time to bring him out to the PAX!
ANNOUNCEMENTS:
Build Party on Tuesday for HHH> Location will be at Butterfingers place.  Please be ready to donate time and money to help.

Three for Wednesday!

THE SCENE: 69 Degrees and  Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles, Toe Touch Sweeps, Wind Mill, SSH’s

Tabata Warm Up:

  • 1 Round / 6 Cycles / 45 Seconds on 15 Seconds Off
  • Mtn Climber, Lunge Left Leg, Lunge Right Leg,  Jackknife Crunches, Burpee, Peter Parker
  • Run Loop

THA-THANG:

(A,B,A,B) Then Run Loop

  • Set 1: 20 Peter Parker, 10 Turkish Getups
  • Set 2: 20 Lunge Single Leg, 10 Burpee
  • Set 3: 20 Mtn Climbers, 20 Jackknife Crunches

Rinse and Repeat  ( We made Through 5 Sets)

MARY:
15 4ct Flutter Kicks, 10 4ct Glute Bridge March, 10 4ct Pick Pounder, 10 4ct Flutter Kicks, LBC’s 30 seconds
COUNT-OFF & NAME-O-RAMA
Butterfingers, Pinocchio, Smuggler
CIRCLE OF TRUST/BOM:

12 Rules for Life – Jordan Peterson (Summary)

  1. Fix your posture
  2. Care for yourself the way you care for others
  3. Stick with people who want the best for you
  4. Improve your own game instead of playing others’
  5. Teach your children to abide by society’s rules
  6. Get your house in order before criticizing others
  7. Focus on a higher purpose, not instant gratification
  8. Find & live your personal truth
  9. Learn to be a good listener
  10. Define your problem precisely to make it manageable
  11. Accept that inequality exists
  12. Take time to appreciate the good things in life

ANNOUNCEMENT:

Inspiration 4 Launch tonight @ 8pm est

https://inspiration4.com/

Didn’t Have A Clever Name

THE SCENE: Mid 60s, quite a lovely morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Tempo Squat x10; LBAC x10

THA-THANG:
Workout determined by cards drawn by each PAX member. 2 Blockee buy in before each new card. For the number cards you would do the number of reps at the prescribed location and for the Ace you would do 15.

  • Hearts = Tennis Court – Hand Release Merkins
  • Diamonds = Baseball Field – Squat Jumps
  • Spades = Apex Point – Big Boy Sit Ups
  • Clubs = Troll Bridge – Side Straddle Hops (4-ct)

Cones set up for the face cards. There was some mumble chatter about them being too far apart.

King = Bear Crawl CMU Drag out and Crawl Bear CMU Drag back

Queen = Inchworm Merkin out and Burpee Broad Jump back

Jack = Murder Bunny out and Resurrection Bunny back

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 HIMs this morning

CIRCLE OF TRUST/BOM:
Shared a story from someone I know about his experiences on 9/11.

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

Card Roulette

THE SCENE: 65 and a bit humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop

-Good Mornings

-Windmills

-Cherry Pickers

-Mosey a lap to the pavilion

THA-THANG:
Card PT: 1-10 complete that number of reps, suit determines movement. Aces are 11 reps

  • Hearts= Blockees
  • Diamonds= Thrusters
  • Clubs= 2 counts CMU American Hammers
  • Spades= 4 Count bent rows
  • Kings= Bear Crawl around court
  • Queen= Lap around pavilion
  • Jacks= Overhead CMU Suicide
  • Jokers= Burpee Broad Jump across grindstone

MARY:
No time for Mary, flipped cards until time expired
COUNT-OFF & NAME-O-RAMA
12 PAX and a 2.0
CIRCLE OF TRUST/BOM:
Had a rough morning forgetting my CMU and the Shovel Flag. Confessing my lack of preparation, I shared the lessons learned from this morning. Success is where Preparation and Opportunity meet. Also, said my “see you later” to these brothers
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Work continues to gather material and build the obstacles for HH. Need all hands-on-deck to get these obstacles finished and then assembled for the race.