F3 Knoxville

Tag: Pinocchio

Just keep moving

THE SCENE: Beautiful 20 degrees, no rain or snow!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH
  • 10 2ct hip opener’s
  • hill kicks down and back of grindstone
    THA-THANG:
    Run with pain points- totaled 2.8 miles around AO neighborhood. Pain points started at park entrance: all PAC did 10 Mountain Climbers and 10 Goofballs till 6 arrived and till 6 finished exercise at pain point.
  • 25 Bench Dips – park entrance
  • 5- burpees – start of walk way
  • 25 HR Merkins- Pearson spring pavilion
  • Indian Run to bridge at end of walk way
  • Lunges over bridge to 4 light post than run to end of walk way. Finish with 5 burpees
  • Bernie up Mize Ln hill than 10 swing groaners and 10 swing extensions
  • Indian run to Sunrise
  • 25 – WW2
  • 35- LBC
  • broken in to two groups- Indian run up sunrise hill to Leconte
  • 40 flutter kicks
  • 20 up hill groianers- Cardinal st
  • 50 OH claps – bottom of Cardinal st
  • Indian run to AO
  • 50 Bench Dips
  • finish run to grindstone
  • Mary
  • 30 SL toe touches
  • 30 2 ct Hill touches

bike crunches for time- 45 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Consider a parent who says, “Look at the sacrifices I’m making so you can have a better life.” Contrast that with another parent who demonstrates living a great life every day. Self-sacrifice is not a virtue. Living a great life and sharing that life with others is the noble way to live.
– Jonathan Lockwood Huie

This is something I have struggled with especially as a young parent. I often find myself feeling disrespected by my daughter and my initial reaction is to say “look what I’ve done for you”. We have to remember as leaders of our family and community, sacrifice is not spoke it’s an action. Those around us will see that action and follow our lead of it is right. Make that sacrifice in your life not by speaking but by doing.
MOLESKIN:
Keep Avocado and his family in your prayers as he prepares for his next deployment. Also keep drifter in your prayers as he continues to find the light.
ANNOUNCEMENTS:

Fins B-Day Q Thursday at the Bomb Shelter.

Cold as Ice

THE SCENE: 28 feeling like 10
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x 31

Tempo squat IC x 15

Monkey humper IC x15 (4ct)

CMU Up and Over Merkin OYO x 5

THA-THANG:
Mosey with CMU around parking lot to wall at side of building near hill. Grab battle buddy and complete as follows:

One completes 15-20-25 monkey humpers on 4 CT, run down and up hill and trade places with wall sit CMU battle buddy.

3 rounds of wall sits and humpers for each member of PAX.

When done, hold high plank in parking lot mountain climbers IC courtesy of Drifter.

When six up, headed to tennis court with CMU. 4 stations at corners. Reps done as follows each time around square: one round at 8reps – 12reps – 16reps – 20reps – 16reps – 12reps – 8reps. Exercise stations were:

– Thrusters

– Blockees

– CMU up and over merkin

– Big boys w/ CMU

Mosey back to Grinder with CMU.
MARY:
CMU flutter kicks IC x 10

CMU dolly IC x 10

CMU protractor

LBCs to close
COUNT-OFF & NAME-O-RAMA
13 HIMs including 1 FNG, welcome Clothesline!
CIRCLE OF TRUST/BOM:
Ash Wednesday is tomorrow. Let’s prepare of hearts and mind for the beginning of Lent as we progress toward Easter and the Resurrection.

As I thought about what to say today, the word sacrifice was on my mind. Growing up, many people made sacrifices for me including coaches, parents, teachers, pastors to get me where I am today. What can you sacrifice today to better yourself, others, or draw closer to God during this time. Things like greed, self doubt, addictions, or a relationship drag us down in this life. Maybe it’s time to let these things go.

We see sacrifice throughout the Bible. Abraham willing to sacrifice his son Isaac is a prime example of trust in God’s plan and putting his needs/ wants aside. The ultimate sacrifice is Jesus’s crucifixion for all of our sins so we can live with him for all eternity. While we may not be called to sacrifice these things in our lives, think about what you can sacrifice over the course of these next few months in this time of Lent. Try to better yourself, your neighbor, and draw closer to God in the process.

MOLESKIN:
Ash Wednesday and beginning of Lent tomorrow.
ANNOUNCEMENTS:
Launching of the Arsenal next month.

02/11: Bombshelter

THE SCENE: Cozy day for February, with some lite fo drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Jumping jacks, arm circles, and a mozey
THA-THANG:

  • Merkins
  • Squat jumps
  • Shoulder taps
  • Peter parkers
  • Burpees
  • Curls
  • Rows
  • Toe taps
  • Swings
  • Thrusters
  • Lunge jumps

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
MOLESKIN:
10% better every day!

ANNOUNCEMENTS:

Play Ball!!

THE SCENE: Balmy 45 degrees, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH                                                                                                                                            15 Tempo Squats                                                                                                                              8 Cherry Pickers

THA-THANG: 

Partner Workout:

3 Rounds per field of play-

  • Rd1-Start on basketball court under goal
  • Start- 5 Burpees
  • Partner A -CMU Duck Walks up and down court while Partner B completes
    • 10 Merkins
    • 10 Bobby Hurley’s
    • 20 Starfish- 2 count
  • Switch once B completes exercises- complete same exercise for partner A
  • End-5 Burpees
  • CMU Mozey to softball field
  • Start- 5 Burpees
  • Partner A -lunges around bases as partner B completes exercises at pitchers mound
    • 20 Up right Rows
    • 10 CMU overhead squats
  • Switch once partner B completes exercise- Partner A completes same exercise while B lunges.
  • End- 5 Burpees

Rd2- Same process- reps increase

5 Burpees to start

    • 20 Merkins
    • 20 Bobby Hurleys
    • 30 Starfish- 2 count
    • 5 Burpees to end
  • Mosey to SB Field
  • 5 Burpees to start
  • Partner A -Rev Lunge- Switch once B completes exercises
    • 40 UP Right Row
    • 20 CMU OH Squats
  • 5 Burpees to end

Rd3- Same as two prior

  • 5 Burpees to start
    • 40 Merkins
    • 30 Bobby Hurleys
    • 50 Starfish- one count
  • 5 Burpees to end
  • CMU Mosey to Softball Field
  • 5 Burpees to start
  • Partner A – Bear Crawl- Switch once B completes exercises
    • 60 Up Right Rows
    • 30 OH Squats
  • 5 Burpees to End

MARY:

  • LBC for time X 2- 45 sec
  • Merkin Plank hold- 30 sec, lower to half plank hold – 20 sec, up to full plank hold 20 seconds.

COUNT-OFF & NAME-O-RAMA
Moses, DoubleTap, Warthunder, Nair, Scoutmaster, Pinnocchio, KY
CIRCLE OF TRUST/BOM:
Fixed Mindset vs Growth Mindset- Important as leaders we realize we are not defined by are abilities. Fixed mindsets tell us that our abilities, traits and intelligence is fixed, we have a certain amount and that’s it. Growth mindsets tell us those abilities, talents can be developed through effort, teaching and PERSISTENCE. Fixed mindsets can often prevent important skill development and growth. this can sabotage your health and happiness. Commit to the process of training like a champion don’t worry about winning the championship. Its not about the results, its about building the identity of the type of person who gets to enjoy those results.

MOLESKIN:
Keep Swerve in your thoughts and prayers for a speedy recovery.
ANNOUNCEMENTS:

Keeping warm with battle buddies

THE SCENE: A cold, bone chilling 23
F3 WELCOME & DISCLAIMER

Not a professional, follow COVID-19 guidelines

WARM-O-RAMA:
15 SSH, 10 Imperial Squat Walkers, 10 LBAC, 8 Cherry Pickers
THA-THANG:
PAX completed a Bataan Death March over to the church to get the blood flowing. We then met up with Dora at the church for a little fun in the parking lot. 3 sets were attempted

  • Set 1: Run to far side for 2 Imperial Squat walkers, run back while completing
    • 50 Body Builders
    • 75 Iron Squats
    • 50 4ct Flutter Kicks
  • Set 2: Run to Bernie to 2nd Median for 2 Burpees, run back while completing
    • 100 Jump Squats
    • 200 Dry Docks
    • 100 Merkins
  • Set 3: Crawl Bear to first median, bear crawl back while completing
    • 200 Monkey Humpers
    • 200 Dry Docks
    • 100 Diamond Merkins

Most Pax Pairs completed <2 sets.

MARY:
We practiced spelling our our alphabet with our legs
COUNT-OFF & NAME-O-RAMA
17 total including 1 FNG (Nado): Taco, Postpone, Espy, Moses, Pinnocchio, Nair, Drifter, Genome, Hundo, Veep, Limbo, Smoky, Scoutmaster,Toad, Hellbender, Lumberjack
CIRCLE OF TRUST/BOM:
‘Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.’ 

There’s a lot of important takeaways from this quote, but two things are shared between the lion and the gazelle that are applicable to our lives. 1) They know what they have to do every day to accomplish their goals and 2) They make the decisions every day to help them reach their goal, knowing the wrong decision can result in their demise.