F3 Knoxville

Tag: Pinocchio

Turn Your Eyes

THE SCENE: 62 degrees F, with soaking rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Knees to Chest, Cross Arm Swings, Quad Stretch, Reverse Lunge, Imperial Squat Walkers

Run to AO end and back to pavilion

Bernie to AO end

Skip back to pavilion

THA-THANG:

Tabata 60 seconds/20 seconds – 2 Rounds

Incline merkins

Flutter kicks

Dips

Box cutters

Tempo Squats

Merkins

WWII Sit-ups

Bulgarian Split Squat

Shoulder Taps

Step Ups

Burpees

Run to AO end and back to pavilion

Bernie to AO end

Skip back to pavilion

MARY:
Freddie Mercury, LBCs, ABCs

COUNT-OFF & NAME-O-RAMA
12 Total, no FNGs but Lactose joined us

CIRCLE OF TRUST/BOM:

Most of you have probably heard about Advocare, a dietary supplement company.  You may know that this multi-level marketing company was determined by the U.S. Federal Trade Commission to be operating as a pyramid scheme. Subsequently, Advocare switched from multi-level marketing to single-level direct selling.  Many highly compensated Advocare employees were released in July 2019.  Julie and I knew a few of those impacted and it could have been a devastating  blow to their well being.  Suddenly $30,000 to $60,000 per month income was gone.  Think about that.  Yes, that’s more money than most of us imagine to ever earn on a regular basis but losing it would certainly be traumatic.

I remember talking to one of those involved and I will always remember her words, “You know there’s a reason the windshield is bigger than the rear view mirror.  You need to focus your attention on what’s ahead of you … not what’s behind you.”

Those words fit very well with a present I bought Julie for her birthday last year.  In black script letters, printed on a white 20″ x 30″ canvas poster are the chorus lyrics from a 1922 hymn by Helen Lemmel.

“Turn your eyes upon Jesus

Look full in His wonderful face

And the things of earth will grow strangely dim

in the light of His glory and grace.”

MOLESKIN:
Prayers for Taylor, Snorkels niece.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Spin Fun Knowin’ Ya

THE SCENE: 60 an Sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Seal Claps
Overhead Claps
Michael Phelps
Cherry Pickers
Temp Squats
Hand Release Tempo Merkins

THA-THANG:
Kraken at the Elementary School Including Mt. SuckMore. Once Pax Complete the Movement Run Around Kraken and up SuckMore for 10 Incline/Decline Merkins Before Coming Back Down and Completing Loop to Next Movement.

  • 20 V-Ups
  • 20 BBS
  • 20 X’s & O’s
  • 20 American Hammers (2 ct.)
  • 20 Pickle Pointers
  • 20 Iron Mikes
  • 20 Tempo Squat Jumps
  • 20 Monkey Humpers (4 ct.)

MARY:
Pax Roulette with LBC Cash Out.
COUNT-OFF & NAME-O-RAMA
9 Hims
CIRCLE OF TRUST/BOM:
Times are tough and people are finding themselves in foreign places. Don’t fall away from the circle, but lean in and find the shoulder of the HIM to your right/left. Reach out, open up and be honest…your not in this alone, I promise.

MOLESKIN:
Was great to see Rain Check back to the grind this morning.
Shout out to Fins getting nearly 8 miles in this morning! Amazing Brother, Stick with it!

ANNOUNCEMENTS:
Movin’ To Slack for Communication.

100 Rep Rounds

THE SCENE: Mid 50s. Quite pleasant.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 Burpees
Low Plank Jacks IC x 20
2 Burpees
Catalina Wine Mixer IC x 10
2 Burpees
High Plank Toe Touches IC x 20
2 Burpees
Superman/Banana on Q
THA-THANG:
As many rounds as possible
10 Burpee Box Jumps
20 Derkins
30 Knee Tucks
40 Dips
Run down to troll bridge and right to the road to make a loop.
Repeat
MARY:
Butterfly Sit-ups x 20
Kick Out and Pulse x 20
Low Plank Spider Knees x 20
Toe Touches x 20
Repeat
COUNT-OFF & NAME-O-RAMA
18 including two 2.0s
CIRCLE OF TRUST/BOM:
The Wise Man

People have been coming to the wise man, complaining about the same problems every time. One day he told them a joke and everyone roared in laughter.

After a couple of minutes, he told them the same joke and only a few of them smiled.

When he told the same joke for the third time no one laughed anymore.

The wise man smiled and said:

“You can’t laugh at the same joke over and over. So why are you always crying about the same problem?”

Moral of the story:

Worrying won’t solve your problems, it’ll just waste your time and energy.

MOLESKIN:
was shooting for 5 rounds. If you got there, you’re welcome. 500 reps to start the day. Plus however many rounds of Mary we did.
ANNOUNCEMENTS:

13 monkeys

THE SCENE: 40 on the dot w a half moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MH= monkey humpers on the 4ct
MH x2
SSH x10
MHx4
Imperial walkers
MHx6
Squats xx
MHx8
Imp squat walkers
MHx10
8 count plank merkin
MHx12

THA-THANG

One group
burpee dans on the grinder or field

 

2nd group go to crumpit
11s w monkey humpers and merkins . Monkey humpers at the bottom on the 4 ct starting w one and 10 merkins at the top of crumpit
Groups will switch once completed

MARY:
Lots more monkey humpers mixed in with Lbcs, flutters, calf raises and end with ……monkey humpers
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
let obstacles be opportunities
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

It’s not a burpee

THE SCENE: Crisp n full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 20

tempo squats

merkins

gas pumps

body builders
THA-THANG.

  • 20:1 of 3 exercises
  • Bodybuilder, froggie squat, gas pump
  • Start with 20 reps of each until you get to 16 reps of each , then run 1/4 mile loop
  • Repeat exercises w reps from 15-11, run
  • We got to 11 and time was up but w time permitting , you would go to 1 rep of each …

MARY 

no time
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Being grateful . What are we grateful for during this time?
MOLESKIN:
As promised , no burpees….
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.