F3 Knoxville

Tag: Pinocchio

Dirty Thirty

THE SCENE: A chilly mid 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15 IC
  • Cherry Pickers x8 IC
  • Tempo Squat x 10 IC

THA-THANG:
A little mosey over to the track. There are 4 sets of exercises, each containing 3 movements of 30 reps a piece. Once you complete one of the sets, burpee broadjump between cones and take off on a lap. When you return, move on to the next set.

Set 1:

  • 30 Wide Merkins
  • 30 Ranger Merkins
  • 30 Merkins

Set 2:

  • 30 Iron Mikes
  • 30 Sumo Squats
  • 30 Monkey Humpers

Set 3:

  • 30 Shoulder Taps
  • 30 Dry Docks
  • 30 OH Claps (4ct)

Set 4:

  • 30 BBS
  • 30 Bicycles (2ct)
  • 30 Hello Dolly’s

MARY:
Finish off with BBS until time.
COUNT-OFF & NAME-O-RAMA
9 showed up to get some reps in
CIRCLE OF TRUST/BOM:
“The two most important days in your life are the day you’re born and the day you find out why” – Mark Twain

Everyone reading this has already done the first one of those, but finding out “why” is what we may never officially know. I thought maybe it was when I got married or had my first kid, but I don’t know for sure.

One thing I do know is that every single person who has ever shown up to F3 didn’t do it because it’s fun to wake up at 5am to go work out in the rain and get thrashed. There was an underlying reason that made you think you should show up to this. Could have been fitness, could have been the fellowship, could have been the faith, or it could have been something else you didn’t know or understand. I came to the conclusion that my “why” could also be out there at 5:30am because for some reason I kept showing up. Someone I may not have even met yet may impact me in such a way that it changes my life forever, or maybe I do that to someone else. Or one of those things could have already happened.

You may not ever get to know your “why” but sometimes there are some things in life that let you know you may be on the right path to find it. I think F3 may be that path for a lot of us.

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

35 for everybody

THE SCENE: 50ish, cool, crisp reaalll niiicee
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
35 SSH IC

”Sally” leg warmup!
THA-THANG:
Mosey to grassy hill between two swing sets with CMU. Partner up. Every pax does 35  reps of prescribed exercise in each round while other partner goes to swing sets and AMRAP as below. Partners rotate off of man performing 35 reps on hill. Exercises as follows:

Round 1:

Shoulder press x 35

BBs with or without CMU

CMU swings

Rifle carry with CMU to tag in partner at swing set.

Round 2:

Thrusters

3 burpee, 5 blockees

Bent over row

Rifle carry to tag in partner at swing set.

Head back to grindstone. Perform bear crawl inch worm to opposite baseline. Crawl bear inch worm back to starting location.

MARY:
Catalina wine mixer IC x 10

mountain climber x 10 IC

Hold iron cross x 10 LBAC IC

protactor at 35 degrees to hello dolly IC x10

Sidewinder over and back leg rolls x 10 IC

finished with pax roulette: leg raises IC, World War II, ankle taps, LBC for time

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
I was listening to sermon recently and it was about coveting and wanting more in your life than what you have. Be careful with these thoughts as they will steer you away from Gods plan. Be thankful for what you have. As my birthday comes this year, I have a peace and sense of thankfulness for all God has blessed me with. Although sometimes I want more, I have to sit back and realize what I have and what has been provided for me. Be aware today of those negative thoughts of coveting and wanting more in this life. Realize that God may have other plans for you than your own wishes.

MOLESKIN:
“For where your treasure is, there your heart will be also.” Matthew 6:21
ANNOUNCEMENTS:
None to mention

B-DAY Q

THE SCENE:
Cool, crisp morning!
F3 WELCOME & DISCLAIMER

All were noted by the Q.

WARM-O-RAMA:

  • Cherry Pickers – x10 IC
  • Monkey Humpers – x15
  • Motivators – 5,4,3,2,1
  • Butt-Kicks (~20 yards – down and back)
  • Karaoke (~20 yards – down and back)
  • Bernie (~20 yards – down and back)

To avoid Burpees during the beatdown, PAX was challenged to obtain four of six total receptions with a nerf football. Epic failure, BUT in their defense, it was dark and wet outside….

THA-THANG:
Six stations laid out around the Oval Office. Each PAX started at a specific station with a relay format. The stations are listed as followed:

  1. PAX #1 ran a “go route” on the football field while PAX #2 threw him the nerf football. If catch was successful, PAX #1 completed LBCs on the field; if unsuccessful, then BB sit-ups.
  2. After throwing the football, PAX #2 completed 34 merkins on the track while everyone else completed the following exercises (AMRAP) at their respective stations. Once merkins were complete, PAX ran to the next station on the oval office and in relay form, the PAX went around the horn to change stations.
  3. CMU Curls
  4. Sandbag – 3 OH throws and then 4 squats with sandbag on shoulders
  5. Burpees
  6. Air-Squats

RINSE and REPEAT

MARY:
LBCs for time (~30 seconds)

COUNT-OFF & NAME-O-RAMA
Baby Weight, Butterfingers, Crop Dust, KY, Pinocchio, Shrimp Net, & Smuggler
CIRCLE OF TRUST/BOM:
“Great leaders are not the best at everything. They find people who are best at different things and get them all on the same team”. Great leaders aren’t know-it-alls who constantly try to outshine everyone. They admit when they are wrong and genuinely want to learn from others. At the end of the day, it’s not about being the smartest person in the room. It’s about building a team with the smartest people you can find.

7/11’s

THE SCENE: mid 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X5

TEMPO LUNGES X8 PER SIDE

WINDMILLS X10
THA-THANG:
7’S IRON MIKES AND MONKEY HUMPERS (8CT) RUN THE STAIRS IN BETWEEN. ONCE DONE, WORK YOUR WAY BACK IN REVERSE ORDER

 

11’S

10 CONES ACROSS FIELD

CONE 1: 10 MERKINS 1 BURPEE

CONE 2: 9 MERKINS 2 BURPEES

CONTINUE TO 10TH CONE THEN WORK IN REVERSE ORDER

RUN TO CONE 10 IN BETWEEN SETS

MARY:
FLUTTER KICKS 4 CT X10

PICKLE PECKERS X10

PICKLE POUNDERS X10
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:
CHAMPIONS DON’T GIVE UP. THEY TURN IT UP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Labor Day Hill Ladders

THE SCENE: Warm and Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4ct Windmills, 10 Frog Squats, 10 Jet Stars
THA-THANG: Hill Ladder Circuit

Drill 1 – 5 rounds

  1. Walking lunge up hill – walk/slow run back down
  2. Then at the bottom of the hill:
  • 15 mountain climbers (each leg)
  • 10 Peter Parker Merkins

Drill 2 – 4 rounds

  1. Do 20 squats
  2. Sprint to your cone on the hill – walk back down

Drill 3 – 3 rounds

  1. At the bottom of the hill:
  1. Bernie Up Hill – walk down

Drill 4 – 2 Rounds

  1. Broad jumps up hill just half way to assigned cone – walk down
  2. 15 WW2s

MARY:
Slow Mosey and Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Moses, Peach, Pinocchio, Shrimp Net, Smuggler, Walt


CIRCLE OF TRUST/BOM:
There is a perennial nobleness, and even sacredness, in work.  Were he ever so benighted, forgetful of his high calling, there is always hope in a man that actually and earnestly works.  In idleness alone there is perpetual despair.

Know they work and do it.  An endless significance lies in work. A man perfects himself by working. Foul jungles are cleared away, fair seed-fields rise instead, and stately cities.

Blessed is he who has found his work; let him ask no other blessedness.  He has work, a life purpose; he has found it, and will follow it….Labor is life.

Thomas Carlyle

 

ANNOUNCEMENTS:
9/10 Beer Mile, 9/22 Webelo’s Eagle Scout Ceremony 10/22 Rebel Run, Iron Pax Continues Week 1