F3 Knoxville

Tag: Pinocchio

Bataan Death March in April

THE SCENE: Fantastic workout weather –  65 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (3 count) x10 – IC

Shoulder taps (4 count) x5 –  IC

Tempo Merkins (4 count) x 5 – IC

Tempo Squats (3 count) x10 – IC

THA-THANG:

DORA Style workout. PAX A runs to the 50 yard line and performs 10 merkins and runs back to the starting line while PAX B works through the workouts below. When all groups complete station #1, PAX forms a line on the track and performs the “Bataan Death March”. Once everyone has completed the 3 burpee cycle, run back to the starting line and start on the next workout. The “Bataan Death March” was completed between each exercise category below.

  • #1 100 squats
  • #2 200 curls
  • #3 300 LBCs

Rinse and repeat.

MARY:
No time left for MARY.

COUNT-OFF & NAME-O-RAMA
Veep, Smuggler, Butterfingers, Walt, Pinnocchio, KY, and Baby Weight

CIRCLE OF TRUST/BOM:
My focus lately has been working to develop more effective time management skills. Pre-kids, this was one of my strong suits. However, this skillset has become much more challenging with two kids under three coupled with a more demanding job. Personally, I need to spend more time in prayer and in God’s word, but I continue to make the lame excuse of “I don’t have time”. Similar to my personal belief about God’s ability to provide more with 90% (or less) of our money via tithes than we can independently with 100% of our money, this same principle applies to time. It is purely about “relentlessly prioritizing” the important things in our life, and it is time for me to re-assess my priorities when it comes to how I spend my time on a daily basis.

MOLESKIN:
None
ANNOUNCEMENTS:
None

CMU Biscuit

THE SCENE: Cool and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side lunges Tempo 5ea side, Lunge Pulse 4 Count 5 each Side, Cherry Picker 4 count 5

7’s – Burpees at the Bottom Big Boys at the Top (From Trail taking path up to road)

THA-THANG:
Sea Biscuit – Each exercise and then 1 lap around basketball court on trail and side wall, 2 laps, 3 laps, and back to 1 lap.  Rinse and Repeat

  • 20 CMU Overhead Press
  • 20 CMU Row
  • 20 Single Count CMU Overhead Lunge
  • 20 Big Boys w/ CMU

MARY :
20 4ct Flutter Kick, 10 oyo Jack knife crunch,
COUNT-OFF & NAME-O-RAMA
Avocado, Butterfingers, Pinocchio, Hot Squat, Walt
CIRCLE OF TRUST/BOM:

“When you wake up in the morning, tell yourself: the people I deal with today will be meddling, ungrateful, arrogant, dishonest, jealous and surly. They are like this because they can’t tell good from evil. But I have seen the beauty of good, and the ugliness of evil, and have recognized that the wrongdoer has a nature related to my own – not of the same blood and birth, but the same mind, and possessing a share of the divine. And so none of them can hurt me. No one can implicate me in ugliness. Nor can I feel angry at my relative, or hate him. We were born to work together like feet, hands and eyes, like the two rows of teeth, upper and lower. To obstruct each other is unnatural. To feel anger at someone, to turn your back on him: these are unnatural.”
― Marcus Aurelius, Meditations

Seabiscuit with extra sauce

THE SCENE: ‘Bout 40
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some actual stretching! Get those hammies pulled out and the shoulders warmed up.
THA-THANG:
Run over to the track for a little Seabiscuit action.

4 cones were laid out along a straight, creating 3 “zones”. Every time you get to the cones – burpee broad jump from 1st cone to the 2nd, lunge from 2nd to 3rd, burpee broad jump from 3rd to 4th.

Exercises for the stops were:

  • Dry Docks x10
  • BBS x20
  • Calf Raises x30 (4ct)

MARY:
Only had about 20 seconds to get in some crunches at the end

COUNT-OFF & NAME-O-RAMA
7 got it done!
CIRCLE OF TRUST/BOM:
The only thing that’s always consistent in your life is that you always have yourself. Wake up and show up for yourself, even when there are no results to motivate you. You always have yourself and can be there for you. You have the choice every single morning and decide whether or not you want to get better, and no one can decide that for you nor can they stop you from doing it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Run Heavy

THE SCENE: Perfect for a run and some merkins
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bigger than normal arm circles, tempo squats.
THA-THANG:

-Mosey to the Duck Pond, Squat breaks were included. Do reps listed below, run a .45 mile
lap in between. Thank to Pinnochio for running heavy w/ me! I think most PAX made it to incline merkins, Drifter may have made it farther.
-10 Merkins
-15 HR Merkins
-20 Wide Merkins
-25 Incline Merkins
-30 Decline Merkins
-35 Inchworm Merkins
-40 Diamond Merkins

MARY:
Plank, merkins and squats!
COUNT-OFF & NAME-O-RAMA
You know if you were there
CIRCLE OF TRUST/BOM:
A ward from author Jocko Willink, backed up with some biblical context. Discipline=Freedom. Hebrews 12:11
MOLESKIN:
See Drifters note in slack about Blount Co. leadership going forward. Handmade espresso and breakfast at his place on Saturday
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t Look Up

THE SCENE: A little chiller than was expected but the sky was clear which at our AO makes for a beautiful gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby arm Circles 8 2ct, shoulder stretches, mosey with some frankenstein’s and knee hugs. Bernie up Blindman’s hill 5 squats at top, bernie up the next hill to stop sign. hold plank for the 6. mosey to top of Heartbreak hill
THA-THANG:’

  • Thang 1
  • Clockwork Merkins- at top of Heartbreak hill
    • Feet stay in same spot, start at 12 o’clock ( head up hill) – 5 merkins
    • Rotate to 3 o’clock – 5 Merkins
    • 6 o’clock- 5 Merkins
    • 9 o’clock- 5 Merkins
  • Thang 2
    • Jacobs ladder up Heartbreak hill
    • start at bottom of hill. run to top
    • Increasing reps of burpees at top of Heartbreak hill- 1-7
    • BBS till 6 finished
  • Thang 3
    • Spaghetti Hill repeats
    • pax paired up  (one group of three)
    • Pax A- Run to top of Spaghetti hill – starting at intersection with Heartbreak hill
    • Pax B- 5 Freddie Mercury and 5 Peter Parkers- both on 2ct till Pax A gets back to start
    • Switch and go for time- got three rounds in for each pax
  • Mosey back to the AO. Some high knees between light post and then Bernie between light post because we did not do enough running.

MARY:
Stepped foot on the grindstone right at 6:15 perfect timing no time for mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
My message to the HIM’s today was its ok to be vulnerable.

I took time to share some challenges i have had over the past few weeks and how those struggles reminded me of a time in my life where i was in a very dark place due to my own faults and failures and was looking to end my life.

No matter what you are going through, there has probably been a man at F3 that has been through a similar struggle. Don’t hold it in and let it boil over. Share, be vulnerable, and lean on the brothers around you. I’m grateful i found f3 but had i found it 10 years ago i may have a different life story.
MOLESKIN:
Thank you Walt for helping me name todays beatdown. Great words when you’re running up hills all morning, “Don’t look up”

Also it was nice when you’re at the top of Spaghetti Hill and you just take a moment, while catching your breath, to look out over the city. Even in the dark, a clear sky and the lights really reminded me how beautiful our city is.
ANNOUNCEMENTS: