F3 Knoxville

Tag: Pinocchio

Sprint Work

THE SCENE: 70 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog 3 Rounds of the stairs up to the Oval Office
Cherry Pickers
Windmills
Quad Stretch
Jog 7 Rounds of the stairs up to the Oval Office
THA-THANG:

Sprint Work with a Suicidal Rest:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
  • Complete the Following:
    • 5 Air Squats
    • 10 Yard Sprint
    • 10 Iron Mikes
    • 20 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Squat
    • 10 WWII
    • 40 Yard Squat
    • 5 Burpees
    • 50 Yard Sprint
    • 5 Air Squats
    • 50 Yard Sprint
    • 10 Iron Mikes
    • 40 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Sprint
    • 10 WWII
    • 20 Yard Sprint
    • 5 Burpees
    • 10 Yard Sprint
  • Pax mosey 400m

MARY:

Stretching:

  • Feet together hamstring stretch
  • Slow cadence cherry pickers
  • Inner thigh stretch with elbows between legs

COUNT-OFF & NAME-O-RAMA
7 Men
CIRCLE OF TRUST/BOM:

Practicing the ability to emotionally remove myself from a high stress situation by preparing myself through focusing on alternative ways to influence and build people up. A few bullet points to meditate on for ways to alter attitudes and behaviors you may encounter during your day-to-day activities:

  • Begin with praise and honest appreciation
  • Call attention to people’s mistakes indirectly
  • Talk about your own mistakes before criticizing the other person
  • Ask questions instead of giving direct orders
  • Let the other person save face
  • Use encouragement. Make the fault seem easy to correct

MOLESKIN:

ANNOUNCEMENTS:

  • Moses Beer Mile Saturday 9/10 5pm parking and pre game, 5:30 Run. Add your name and party size to the Smartsheet or reach out directly to Moses for headcount.
  • Miles for Maryville 10/22 5K & 10K options

Ropes and Bells

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmill x 10 4ct, Cherry Pickers x 7 4ct, Tempo Squat x 10, Temp Merkin x 10, Imperial Squat Walker x10
THA-THANG:
E2MOM Ropes and Bells (End at Ropes and Broad Jump to Beginning)

At 30 minutes and at 38 minutes 2 min “Recovery” Run

Lane 1 Left

  • Rope Wave
  • Swing (30 lb Kettlebell)
  • CMU Row
  • Kettle Bell OH Lunge
  • Burpee

Lane 2 Right

  • Rope Outside Waves
  • Sandbag Goblet Squat
  • CMU Row
  • Kettle Bell OH Lunge Right
  • Burpee

MARY:
Ring of Fire- Hollow Hold with 20lb Ruck Plate Pass
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Loafers, Halfday, Smuggler, Shrimp Net, Pinnochio, Veep
CIRCLE OF TRUST/BOM:

I want to leave you guys with a simple mantra today.
Amor Fati
Latin phrase meaning : love of fate : the welcoming of all life’s experiences as good

Basically, it didn’t happen to you, it happened for you. Make something of it!

“A fire turns everything into fuel and brightness.” — Marcus Aurelius

ANNOUNCEMENTS:
Saturday Clown car to cerebral palsy center workday.  Leaving at 5:30 am from the Arsenal (Waffle House on the Way?)

Wise and Shine Murderous Block Bunnies

THE SCENE: Gloomy and Moist. The Warm-O-Rama fired up the sauna for Tha-Thing. There was some lighting far to the North but not enough to cause concern.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x15 4ct ic

Windmill x10 4ct ic

Plank toe touches x10 4ct ic

THA-THANG:

Pax grab their blocks and mosey to the baseball practice outfield where we met Dora again!  We got to work with the “Wake Up Happy” playlist for background.

P1:       Murder Bunny to marker, do 5 Plank Jacks, then OH Carry CMU back. Flapjack

P2:       CMU Thrusters x200

Imperial Walkers x150

Austin Ass-kickers x200

Blockies x100 -Avacado/Walt may have made it this far. The Q was too winded to tell.

<<6:08am Plank till P1 rep complete (For future revise to continue till P1 complete)>>

 

MARY:

Flutter Kicks x10 4ct ic

Hold Leg lift 30 seconds

LBC x20 OYO

Cherry Pickers x10 4ct ic

Q-had 2 minutes remaining. We finished hard with Merkins / Plank OYO & star gazers

COUNT-OFF & NAME-O-RAMA


CIRCLE OF TRUST / BOM: Wisdom is in the work and in accepting feedback. I am learning that if I start my day the hard way the rest of the day goes way better. I am grateful for a brotherhood in the gloom.

MOLESKIN:

PROVERBS 9 – NIV

1 Wisdom has built her house; she has carved its seven columns.

2 She has prepared a great banquet, mixed the wines, and set the table.

3 She has sent her servants to invite everyone to come. She calls out from the heights overlooking the city.

4 “Come in with me,” she urges the simple. To those who lack good judgment, she says,

5 “Come, eat my food, and drink the wine I have mixed.

6 Leave your simple ways behind, and begin to live; learn to use good judgment.”

7Anyone who rebukes a mocker will get an insult in return. Anyone who corrects the wicked will get hurt.

8 So don’t bother correcting mockers; they will only hate you. But correct the wise, and they will love you.

9 Instruct the wise, and they will be even wiser. Teach the righteous, and they will learn even more.

10 Fear of the Lord is the foundation of wisdom. Knowledge of the Holy One results in good judgment.

11 Wisdom will multiply your days and add years to your life.

12 If you become wise, you will be the one to benefit. If you scorn wisdom, you will be the one to suffer.

 

Folly Calls for a Hearing

13 The woman named Folly is brash. She is ignorant and doesn’t know it.

14 She sits in her doorway on the heights overlooking the city.

15 She calls out to men going by who are minding their own business.

16 “Come in with me,” she urges the simple. To those who lack good judgment, she says,

17 “Stolen water is refreshing; food eaten in secret tastes the best!”

 

ANNOUNCEMENTS:

July 30th Flag Handoff. bomb-shelter will meet with Arsenal for beatdown.

August 6th Cerebral Palsy Center work day starting @ 7am

September 10th Beer Mile @ Moses’

 

Where’s the mumblechatter

THE SCENE: Classic summer morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No need for a weak warmup. Grab the CMU and get going
THA-THANG:
Start at the base of the bridge on the greenway. 20-to-1 using the 10 light poles as markers on where to run. Halfway point between lightpoles also counts as a turnaround point.

Start by running to 20th point and return. Upon return, do 20 double-merkin-burpees and 20 sumo squat good mornings. Run to the 19th turnaround point and return to do 19 of each exercise.. You get the point. The farthest point and back was around 1/3 mile.

Most made it to round 16ish +/- a round.

MARY:
20 BBS and 20 Flutter kicks (4ct) until time
COUNT-OFF & NAME-O-RAMA
12 showed up to get in the work
CIRCLE OF TRUST/BOM:
Sometimes you aren’t exhausted because you spent all your time doing something. But instead you realized that you spent no time doing something else and you’re out of time.

Every second you spend doing one thing is a second you also could’ve spent doing something else. Use your time for what’s important and what makes you and other’s around you better.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The “No Running” Workout

THE SCENE: ~68 degrees; humid, but certainly bearable.
F3 WELCOME & DISCLAIMER

  • Explicitly notated.

WARM-O-RAMA:

  • Motivators from 5 – IC
  • Monkey humpers – IC (10x)
  • Tempo Squat Jumps – IC (5x)
  • A little bit of this & a little bit of that

THA-THANG:

DORA style workout – Partner up:

  • Pax 1: works through the following exercises 1) 300 CMU curls 2) 250 CMU OH press 3) 200 CMU rows while Pax 2 is completing the following station:
  • Pax 2: CMU OH carry to the cone: 5 burpees, 10 jump squats, 15 SSH; CMU OH carry back to the starting line. Once complete, PAX 1 & 2 alternate and Pax 2 begins with current rep count. Rinse and repeat.

MARY:

  • Al Gores – 30 second hold + 5 SSH + 30 second hold
  • Flutter Kicks – IC (4 CT – 20x)
  • 10 Big Boys (OYO)
  • Little baby arm circles (for time)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Learn to take care of your things, and they will always take care of you”. A simple lesson my meticulous father taught me as a young boy. As most teenagers are, I was careless with anything I owned or used. For example, I would use my father’s tools and always failed to put them back where they belong. Then, they would get left outside, rust, and no longer function as desired, OR I could never find them whenever I needed them again.

Although it is a general adage, it is extremely relevant and a great reminder as men and leaders. Whether it is your mental or physical health, your family, your career, your employees, or anything else in life you are responsible for, it is important to take time to give them TLC and be intentional with everything you do. Take time to care for your things in life, and they will always care for you.

MOLESKIN:
– Potential opportunity to serve and work with True Purpose Ministries, an addiction treatment center in Blount County. This is an all-male facility that provides housing, job training, food, clothing, transportation, and bible discipleship training to men recovering from drug and alcohol addiction. This could be a great opportunity to support this organization and our local community.

ANNOUNCEMENTS:
– Beer Mile @ Moses – September 10th