F3 Knoxville

Tag: Pinocchio

Fully Known

THE SCENE: Clear skies, 58 degrees F, 89% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers, Imperial squat walkers, Baby arm circles, Tempo merkins.
THA-THANG:

7’s on Waxjob Hill

1 to 6 Hand release merkins

Bear Crawl UP

6 to 1, Eight count Body builders

Crab Crawl DOWN

Bobby Hurley’s till 6 up

AMRAP Circuit

  1. Box Jumps x20 or Step Ups x20/leg (Run across AO)
  2. Derkins x20 (Run across AO back to pavilion)
  3. Squat Thrusts with CMU x20 (Run across AO)
  4. Pull Ups x10 (Bernie across AO back to pavilion
  5. Mower Pull with CMU x20/arm (Run across AO)
  6. Box Cutters x20 (4 CNT) (Run down hill on the 1/4 mile loop to Stops 7 thru 10.
  7. Burpees x10
  8. Bear Crawl x20
  9. SSH x20
  10. WWII Sit Ups x20 (Run back to pavilion)

Repeat as time allows

 

MARY:
LBC’s to cash out (so little time, so much Mary needed)
COUNT-OFF & NAME-O-RAMA
Total of 11 HIM’s
CIRCLE OF TRUST/BOM:
I added a short thought for the day as I was driving in this morning.  Motivation was a problem for me as I’ve just completed two exercise related goals – Goruck Light and Hardship Hill.  It reminded me of 35 years ago when I hit my goal of a sub 40 minute 10K run on my first attempt.  Took me several days back then to be motivated to continue my training regimen.  The lesson is to always have a goal or goals.  As Snorkel said, “Always have a WHY.”

The second thing I originally planned is based on a Christian song with the words, “fully known and loved by You.”  The you is capital and it is amazing that our God is so loving that He loves us, yet He is really the only One who truly knows everything about us.  Everything.  He knows me more that my wife after almost 45 years of marriage.  He knows me more that any child, grandchild, friend, neighbor, … anybody.  Yet He loves me.  What a gift!  What grace!  What an example for us all!  As Jesus said, all the law is summed up in two commandments.  Love God. Love each other.

MOLESKIN:

ANNOUNCEMENTS:
2nd F at Hardrock Pizza next to JUCO at 11:30 am today.  Breakfast at Drifters after the beat-down this Saturday.

Lucky 7s

THE SCENE: 60’s and clear with a KILLER sunrise!
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:
SLOTH CRAWL(5 feet)

jog the grinder, squats,baby arms circles, SLOTH PLANK, merkins, Skipping, TOy soldiers, and Rocky balboas

CMU curls, CMU tris and CMU rows for BROS
THA-THANG:
Insert information about the workout.

  • LUCKY 7 at Crumpit
  • Partner up and head to MT Crumpit VIA Sling shot.
  • Partner 1 stays back and performs 10 squats and 10 merkins, then runs to catch P2 which is Farmer Carrying the CMU. Switch back and forth until we arrive at the Base of Crumpit
  • Lucky 7s Partner 1 at the base doing a MINIMUM of 7 Mr. Spectaculars while P2 runs up Crumpit and does 7 Big boys, P2 runs back down and switch up. Do this for 7 rounds.
  • Sling shot back to AO

MARY:
Dealers choice. Flutters, Box cutters, ABCs, and Alternating Supermans. Snorkel, Hammy, Drifter and Neighbor each led an exercise
COUNT-OFF & NAME-O-RAMA
14 Pax including one FNG, Soy bean
CIRCLE OF TRUST/BOM:
WORRY can cast a BIG shadow on small things.
MOLESKIN:
Why worry when its not in your control? Why worry when it is in your control?
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Butter Biscuit

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), High Knees – 1 Minute, Mtn Climbers (20), Squats (20), Groiners (10)

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 50 Side Straddle Hop
  • 40 High Knees
  • 30 Mtn Climbers
  • 20 Squats
  • 10 Groiners

MARY:
Something new from Pinocchio…Thanks,  Box Cutters, LBC’s to cash out

COUNT-OFF & NAME-O-RAMA
15 HIM’s tackled the Butter Biscuit; Butterfingers, Henhouse, Neighbor, Snorkel, KY, Hammy, Graceland, Espy, Goldfinger, Sake, Pinocchio, Dreamer, Drifter, Moses, Cable Guy
CIRCLE OF TRUST/BOM:

I have gained more than friends over the last two years with F3.  Through constant sacrifice and suffering I have found brothers within this circle of men.  I’ve have learned so much from each of you.  Your strength, compassion, and generosity have change my life.  Thank You!

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

Ever felt you were going backwards in life

THE SCENE: Warm for upper 60s. A bit windy too
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Reverse arm circles, tempo squats, tempo merkins , SSH in reverse  start at 20 and go to negative 5. Pax fell apart at 0…..which is funny due to all the smart/engineers at the BS. Pinocchio was the only one I believe to keep counting from 0- negative 5.

Bernie the grinder , reverse sumo walk halfway back then Bernie back to start.

5 burpee penalty for the FNG that kicked the cone
THA-THANG:
EVERYTHING WE DO TODAY IS IN REVERSE OR BACKWARDS

  • RT 66 starting at 11 and working down to one. 11 burpees, Bernie to next light pole, 10 burps, always running backwards between light poles
  • Once we made it to mt Crumpit , 7s . At the base , do one monkey humper , Bernie up to Crumpit and do 6 WWII sit-ups with your head downhill , Bernie back down . Rinse n repeat until reps of said exercise are flipped
  • Bernie back to AO
  • Bearway to heaven or Way bear to heaven !  Instead of bear crawl, we crawl bear the whole time. Pretty brutal !
  • over a mile of running and crawl bear backwards today!

MARY:
No time
COUNT-OFF & NAME-O-RAMA
12 pax incl one FNG- ESPY
CIRCLE OF TRUST/BOM:
Ever felt like your going backwards in life and just can’t succeed? Well, I have but I think that’s ok and part of life. I believe if you always succeed in all that you do, you are not trying hard enough or challenging your self enough. You don’t know your limits until to take yourself to the limit and fail. Don’t be afraid of failure , embrace it when it comes and become stronger from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Abridged tonight . Go for fellowship and support for hardship hill and OEW!

Cinco de Seveno

THE SCENE: A crisp, beautiful morning between 45 and 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 side straddle hops, 15 arm circles forward, 15 backward, 8 body-builders, indian run with CMU

THA-THANG:
1st exercise: Unbroken sets of 30 (not for speed, good form)

2nd exercise: work until partner is finished with 1st (Plyometric exercise – explosive)

Switch

After each round switch who goes first.

Exercises:

  1. Deadlift- 2 CMUs
  2. Pistol Pete
  1. Floor Press with CMU
  2. Star Jacks
  1. Bent rows
  2. Iron Mike
  1. Thrusters
  2. Box Jumps
  1. Curls
  2. Plyo push-ups

1.Tricep extension

2. Body-builders

MARY:
One partner farmer carry two CMUs while the other Big boys. Switch. 20 box-cutters, 20 heels to heavens, LBCs cash-out

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am hard on myself. I expect a lot out of me and the way that I know is because of my frustration, anger, or dismissal for myself when things don’t go my way.  I put my faith in a lot of things, including myself.  I have a lot of faith in my body because I think if I eat right and work out that my body will be transformed.  I expect the same to happen in my spiritual life.  When it doesn’t then I get frustrated and either blow up or hide or double down on my efforts.  2 Corinthians 3 says that I am being transformed into the image of Christ and the only prerequisite for that is my faith in Jesus.  Not in my efforts, not in how well I’m doing, not in how others see me, not in my position at work, home, with friends.  I want to put my hope and faith in the Truth that I am being transformed into Christ’s image, in His time, in His way, not my own.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.