F3 Knoxville

Tag: Pinocchio

Sky’s Out Thighs Out

THE SCENE: 70 with dampness, rainstorm a comin’
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20ish

Thighmaster IC both legs x15 per leg

Monkey humper IC x 10ish

Imperial squat walker IC 4CT x10ish

Tempo squat IC x 10

THA-THANG:
Mosey to parking lot adjacent to tennis court. 3 rounds of 11s with all leg exercises as follow. Bernie to the top at the stop sign after first exercise done at bottom of hill.

1. Monkey humper X 10 on 4CT at bottom

Squat jump x 1 at top

2. Imperial squat Walker x 10 on 4 CT at bottom

Iron mikes on 2CT x 1 at top

3. Star jacks x 10 at bottom

Smurf squat jack x 1 at top

(no one got to third round)

MARY:
Thighmasters IC x 15 both legs

Bolt 45s OYO

Speed humpers to close out minute
COUNT-OFF & NAME-O-RAMA
7 Drenched HIMS
CIRCLE OF TRUST/BOM:
I love old country music. I was recently listening to “You’ve got to stand for something” by Aaron Tippin. As I get older I realize the need for me to stand up in the things that I believe in and not waiver from them. If you died today, would people know what YOU stood for? Put your effort and energy into those things that you stand for daily.

MOLESKIN:
“You’ve got to stand for something or you’ll fall for anything
You’ve got to be your own man not a puppet on a string
Never compromise what’s right and uphold your family name
You’ve got to stand for something or you’ll fall for anything.”

Aaron Tippin

ANNOUNCEMENTS:
CSAUP tomorrow

Avocado party at Woodshack tonight

Spectacular Panini

THE SCENE: Sprinkly, 72 degrees, 1000% humdity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20.
  • Cherry pickers x 8.
  • A little of this.
  • A little of that.

THA-THANG:
The listed workout contained 3 rounds of 5 exercises.  To progress to each new exercise, the pax performed 10 Mr. Spectaculars.

  • CMU curls x 20, 30, 40
  • CMU thrusters x 20, 30, 40
  • CMU flutter kicks x 20, 30, 40
  • CMU Big boys x 20, 30, 40
  • CMU Goblet squats x 20, 30, 40
  • Most of the pax made it to the second round at least.

MARY:
Plank for time.
COUNT-OFF & NAME-O-RAMA
8 HIMs and one 2.0
CIRCLE OF TRUST/BOM:
Philippians 3:13-14 says, “Brothers, I do not consider that I have made it my own.  But one thing I do: forgetting what lies behind and straining forward to what lies ahead, I press on toward the goal for the prize of the upward call of God in Christ Jesus.” Perseverance is something that I have historically not been great at.  Yet things like F3, and most of my heroes for that matter, are great at this.  There is a “strain” that we should feel in this life if something is worth doing.  My own Dad worked swing shift at a paper mill and went to school for 18 years to earn his undergraduate degree.  It was hard.  I’m sure there were times where he wanted to quit, but he didn’t.  He stuck it out.  We will all face those types of challenges in our lives when life will get hard, and we will question, “Is it worth all this?”  It might be a particular job, a degree, a marriage, or a struggle with our kids.  However the answer is yes, yes it is.  We have to dig down and gut it out when it hurts.  We have to strain, but it is so much easier to do that together than it is to try and shoulder that alone.  God bless you men.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Heavy PT

THE SCENE: Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Merkins and the Sally song with weighted Squats
THA-THANG:
Weight vest/ruck beatdown, all movements performed under weight. Mosey around Alcoa, stopping at every other light pole for PT. We found ourselves at Suckmore and got most of the way through 7’s that included Merkins and Imperial Squat Walkers.

MARY:
Got back to the AO with just enough time for another round of Squats with Sally
COUNT-OFF & NAME-O-RAMA
Espy, Drifter, Smoky, Veep, Pinnochio
CIRCLE OF TRUST/BOM:
Shared the Message version of 2 Cor. 3

“Your very lives are a letter that anyone can read, just by looking at you. Christ himself wrote it, not with ink but with God’s living Spirit, not chiseled in stone, but carved into human lives and we publish it”

This verse is a great reminder to have your life be a letter worth reading!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
2.0 workout scheduled for the 28th at the Arsenal!

Vacation Goo Gone

THE SCENE: 70ish and a little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20 IC
  • Arm circles x10ea IC
  • Cherry Pickers x8 IC

THA-THANG:
Run over to the track, do 12-to-1 with two exercises. Each exercise is done at the top of the turns of the track.

Exercises were Burpees and the new Bobby Twirley. Just like a Bobby Hurley except instead of touching both hands to the ground in front of you, you do one in front and one behind. Alternate which is in front and which is in back each time. Forces you to use your legs to squat down rather than the back bend nonsense!

12 Burpees in one turn, 12 Bobby twirleys at the next turn. Then 11 on each, 10 on each, etc..

MARY:

  • Merkins x20 OYO
  • BBS x20 OYO
  • Flutter kicks x20 IC

Repeat two times

COUNT-OFF & NAME-O-RAMA
Just 3 this morning to get it done
CIRCLE OF TRUST/BOM:
Had to make this last minute. I just got back from a vacation of eating/drinking garbage for 5 days. I couldn’t wait to get back out and start sweating and wearing myself out again. Thankful for the PAX of F3 for creating such an awesome workout environment that makes me want to get out and exercise and push myself. I would have never done that 5 years ago.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Hill Worth Dying On

THE SCENE: 67 Degrees of Perfection
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x 10 (forwards and backwards)
  • SSH x 20
    THA-THANG:
    We picked up our blocks of woe, aka CMU’s, and moseyed to the Educator, where the pax gathered at the bottom of the hill.
  • At the bottom, we did Grave-digger steps (1 set of grave-diggers per step) to the top of the hill. Then proceeded to 5 stations on the cones.
  • CMU swings x 20, 40, 60
  • CMU curls x 20, 40, 60
  • Big boys x 20, 40, 60
  • Thrusters x 20, 40, 60
  • Goblet squats x 20, 40, 60
  • Carry CMU back to the bottom of the hill and repeat.
  • Most pax were on the 2nd round when recover was called, a few made it to round 3.

MARY:
A nice long CMU carry back to the grinder for the Mary seemed appropriate.
COUNT-OFF & NAME-O-RAMA
Hundo, Radioshack, Espy, Limbo, Hammy, Pinocchio, Veep, Rep Sleepy, Drifter, Swerve
CIRCLE OF TRUST/BOM:
Reflected on Psalm 115:4-8 where the Bible indicates that those who make idols become like them. The truth is we all have these in our lives, and we need to strive to identify them, and ask the Lord’s help in removing them.  Our families, our churches, and our communities deserve that we will be men who fight against the pull of idols in our lives.  If you want an example of a time when men didn’t care about this, just read the entire book of Judges, where “everyone did what was right in his own eyes.”  The crazy thing is almost anything can become an idol.  If you wonder what your idol is, just do a little self-diagnosis with this question, “what is the one thing that, if God took it away tomorrow, I couldn’t live without?”  The answer to that question will tell you what your idols are.  We have to put Christ first men, to be who God has called us to be.  If anything else occupies the throne of your heart, then we are headed for trouble.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
August 14th, Drifter is speaking at Mt. Olive Baptist in South Knoxville for a Men’s Meating Breakfast at 9:00am.  Join us!!!