F3 Knoxville

Tag: Pinocchio

Figure Eight

THE SCENE: Temp of 30 but felt like 24 (according to my weather app)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Windmills x10 IC
Cherry Pickers x8 IC
Mosey over to the track
THA-THANG:
We did a figure eight on the track. Starting about halfway down one of the straight sides you burpee broad jump about halfway across the field. Run to the cone on the other side and go halfway around the track doing the exercises at each cone (see below). When you get back to the starting point, bear crawl about halfway across the field and run the other half of the track to start again (making a figure eight!). Rinse and repeat for time.

  • Cone #1 – 30 Ankle Touches (2 Count)
  • Cone #2 – 20 Squats
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 10 Burpees
  • Cone #5 – 20 BBS

MARY:
Mosey back to the basketball courts. That’s all we had time for
COUNT-OFF & NAME-O-RAMA
4 Men this morning
CIRCLE OF TRUST/BOM:
Self Discipline has been on my mind a lot lately. I listened to the audio book Atomic Habits by James Clear recently and he talked about changing your identity. One example for me is that I want to complete two Motus triathlons this summer. My goal should not be to finish the triathlons, but to become a triathlete. When you change your identity, it changes how you do things. Now when I go to do something unhealthy, I think about whether or not a triathlete would do that. Because I am a triathlete and a triathlete wouldn’t do whatever it is I want to do, I don’t do it. This works no matter what your goal is. Want to quit smoking? Identify as a non-smoker. A non-smoker doesn’t smoke and that’s what you are, so you don’t smoke. Want to run a marathon? Then identify as a runner and do what runners do. So far it seems to be working for me!
MOLESKIN:
Today is Good Friday. Try to take some time to think about what that means to you. Happy Easter!
ANNOUNCEMENTS:
See the service opportunities channel in slack. If we have enough interest maybe even make one for Blount County? Let’s continue being HIMs outside of the gloom.

Spring Training

  • THE SCENE: Cool and Clear
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • SSH
  • LBAC
  • Over Block Merkins
  • Imperial Squat Walkers

THA-THANG:

  • Mosey to the baseball field with a CMU
  • Practice “running the bases” to find out the workout at each base (sprint to each base, read the workout, mosey home)
  • 4 Rounds of exercises
    • Start at the pitcher’s mound every time, jog to home, sprint to first base and do exercise. Work your way around the bases before returning to the pitcher’s mound to begin the next round
    • Pitcher Mound: 5 reps, 3 Cheers Blockees
  • 1st base: 10 reps
    • 1.Clap Merkins
    • 2. Drunken Mt. Climber (4ct)
    • 3. Gorilla Humpers (4ct)
    • 4.V-ups
  • 2nd Base: 20 reps
    • 1.Gas Pumps
    • 2.Hand Release Merkins
    • 3.Starburst
    • 4.Frog Squat
  • 3rd Base: 30 reps
    • Jump Squats
    • WW2 Situps
    • Stagger Merkins 15/15
    • Tuck Jumps

Homeplate: 40 reps

  • 1. Peter Parker, 2ct
  • 2. Air Squats
  • 3. Big Boy Sit Ups
  • 4. Merkins

After finishing these round go to the dugout for 11’s

  • Dugout: 11’s
  • Orphan Annie: Clean the floor (arm circle each arm for the number)
  • Iron Mikes

MARY:

  • Planks with leg lifts
  • Flutter Kicks
  • Pickle Pointers
  • Side/Middle/Side Reaches

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Spring signs (blooming flowers,  greening trees, growing grass) are beautiful examples of a living creatures accepting a power (the Sun) that is outside themselves. They don’t work for it.
    In the same way, because of Christ’s death and rising to life again (what we celebrate this weekend at Easter!) God offers us power/salvation over SIN and DEATH, a darkness much worse than winter. All we must do is trust him for it and receive it through faith

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

Mopping Puddles in the Oval Office

THE SCENE: Rain…a lot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH, Side lunge, Frankenstein, tempo squat, Little baby arm circles

THA-THANG:

 

  • Run to stairs and descend into 5 burpees
  • Run up stairs and run lap, reps at every start and end of straightaways (4 stops).

Exercises at stops:

  • Jump Squats- 1st stop
  • T-Muricans- 2nd stop
  • Imperial Squat Walkers- 3rd stop
  • Big Boy Sit Ups- 4th stop

rep count starts at 2 and increases by 2 every lap. 2-4-6-8-10-…..

  • Indian Run back to AO

MARY:
Flutter kick until time (1:30).
COUNT-OFF & NAME-O-RAMA
Had a guest pax posting from Ohio! Welcome, Carp, it was good to have you!
CIRCLE OF TRUST/BOM:
Praise God from whom all blessing flow …even on the gloomy, rainy days.

Kracken at the Tracken

THE SCENE: Gloomy but warm at the Tracken
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 side straddle hops, since Moses asked for it

Tommy Boys OYO – Swing arms back and forth (fat guy in a little coat)

Little Baby Arm Circles forward and backward

THA-THANG:
Insert information about the workout.

  • Moseyed to the Tracken (track)
  • Began a Kracken, 8 stations, do 50 of the exercise listed, run a lap, pass the exercise you did and start over on the next one.

 

  • 50 Merkins
  • 50 Squats
  • 50 WW2 set-ups
  • 50 Burpees
  • 50 Iron Mikes
  • 50 Monkey Humpers
  • 50 Mountain Climbers
  • 50 Bobby Hurleys

MARY:
Some Flutter Kicks LBCs to finish it out.

CIRCLE OF TRUST/BOM:
Just expressed gratitude for F3 and all it has done for me, at the beatdown and out in the real world.  I will truly miss this group and will drop in every chance I get.

ANNOUNCEMENTS:
Napster is moving, last day and Q, tomorrow at the Bomb Shelter

It didn’t get easier

THE SCENE: 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up?? Just mosey to the track.
THA-THANG:
First round starts with 1 rep of each exercise. Afterwards, run a lap around the track (.25mi). The rep count increases exponentially based on what round you’re on. Round 2 = 2×2 = 4 reps. Round 3 = 3×3 = 9 reps. Round 4 = 4×4 = 16 reps….. etc. Exercises are listed below.

  • Squats
  • Merkins
  • Monkey Humpers
  • Leg Raises
  • Side-tri-rise (each side)

MARY:

  • 20 BBS
  • ABC’s
  • LBC’s
  • Flutter Kicks

COUNT-OFF & NAME-O-RAMA
7 made it out for exponential fun!
CIRCLE OF TRUST/BOM:

Ecclesiastes 10:10 – If the ax is dull and its edge unsharpened, more strength is needed, but skill will bring success.

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