F3 Knoxville

Tag: Pinocchio

I’d Call That a Bargain

THE SCENE: 62 degrees F, 95% humidity, clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x21; Cherry Pickers x12; Little Baby Arm Circles x15 (forward and backward)

Samson’s x10 with 3 second hold followed by parking lot jog (repeat)
THA-THANG:
Stating at the grinder:

  • Merkins x12; BBS x12; Dry docks x12; Dips x24; Step ups x12 per leg
  • Bear Crawl 25 yards to CMU’s
  • With CMU’s: Dead lifts x12 per arm; Bent Rows x12; Upright Rows x12; Squats x12; Swings x12; Curls x12
  • Run 175 yards to road; Burpees x6; run 175 yards to CMU’s
  • Lunge 25 yards to Pavilion
  • (Repeat Above As Time Allows)

Everyone completed 3+ reps

MARY:
Assorted leg lifts with box cutters and flutter kicks added.
COUNT-OFF & NAME-O-RAMA
10 PAX present
CIRCLE OF TRUST/BOM:
The music today was from Who’s Next, an August 1971 album by the Who.  The workout title comes from the Bargain track.  Many people believed Townshend was writing about pursuing a woman.  The lyrics are below:

Bargain

I’d gladly lose me to find you
I’d gladly give up all I had
To find you I’d suffer anything and be glad

I’d pay any price just to get you
I’d work all my life and I will
To win you I’d stand naked, stoned and stabbed

I’d call that a bargain
The best I ever had
The best I ever had

I’d gladly lose me to find you
I’d gladly give up all I got
To catch you I’m gonna run and never stop

I’d pay any price just to win you
Surrender my good life for bad
To find you I’m gonna drown an unsung man

I’d call that a bargain
The best I ever had
The best I ever had

I sit looking ’round
I look at my face in the mirror
I know I’m worth nothing without you
And like one and one don’t make two
One and one make one
And I’m looking for that free ride to me
I’m looking for you

I’d gladly lose me to find you
I’d gladly give up all I got
To catch you I’m gonna run and never stop

I’d pay any price just to win you
Surrender my good life for bad
To find you I’m gonna drown an unsung man

I’d call that a bargain
The best I ever had
The best I ever had

Songwriter: Peter Dennis Blandfor Townshend

When asked about the song and the inspiration for it, Pete Townshend stated, “The song is simply about losing one’s self ego as a devotee of Meher Baba. I constantly try to lose myself and find him. I’m not very successful, I’m afraid, but this song expresses how much of a bargain it would be to lose everything in order to be at one with God.”

I look at the words differently.

I’d gladly lose me to find you
I’d gladly give up all I had
To find you I’d suffer anything and be glad

I’d pay any price just to get you
I’d work all my life and I will
To win you I’d stand naked, stoned and stabbed

I’d gladly lose me to find you
I’d gladly give up all I got
To catch you I’m gonna run and never stop

I’d pay any price just to win you
Surrender my good life for bad
To find you I’m gonna drown an unsung man

Although using different words, this is what Jesus said … and did for me.  All He asks is “Follow me.”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just Keep Pressin

THE SCENE: In the 60’s and felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
LB Arm Circles x12 front and back IC
Cherry Pickers x10 IC

Mosey to brick wall for 11s with derkins and BBS, then mosey back to AO.

THA-THANG:

We did four corners with CMUs. 20 reps of each exercise except the sand bag clean and press (only 10 of those). On the short sides of the rectangle, we did bears and blocks. On the long sides we did a mosey with the CMU. After completing the merkins, run up to the guard rail and do 20 dips, then run back down and continue on.

Exercises:

  • CMU Merkins
  • CMU Burpees
  • Sand Bag Clean and Press (60lb bag, modify with CMU if needed)
  • Curl, press, tri (changed to just curls after the first round)

MARY:

Our Mary was led by Snorkel.

Captain Thor 5×20
Franklin Flutters x20
Superman Banana xa lot

COUNT-OFF & NAME-O-RAMA
13 PAX strong with two men joining us from out of town! Speedo and Quami!

CIRCLE OF TRUST/BOM:
Kinda reused a Bomb Shelter BOM here:

Don’t be scared to live your life. Growth and true happiness occurs outside of your comfort zone. We have to push ourselves in every aspect of our lives to step out and do something different. Don’t shy away from something just because it is scary or unknown. Just do it. It’s better to try and fail than to never know what could have been.

MOLESKIN:

ANNOUNCEMENTS:

Delayed Gratification

THE SCENE: 60 and nice

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial squat walker x 12
  • Tempo merkins x 12
  • Jump squats x 12

THA-THANG:

Sprints across grinder with 10-1 burpees

Tag

Half start on one side as “it”.

Other half start on other side of grinder must broad jump. “It” must bear crawl. When you get tagged 10 burpees. No tag backs. Those being chased can only move 10 broad jumps at a time. 10 merkins to earn 10 more broad jumps.

We changed this to 2 burpees and probably only played about 5 min. Too much standing around. Next time maybe the broad jumpers need to be doing air squats while waiting to get tagged. Also, merkins were a death sentence so maybe just 5 of those next time.

Bear crawl suicides with burpees each direction change

Sprint across grinder 5 times with 20 squats each pass

Plank walk across parking lot and back

Sprint across grinder 5 times with 20 merkins each pass

MARY:
ATMs

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Putting in the work first makes the reward that much sweeter. In all things in life, delaying those feel good brain chemicals conditions your body to accept it must work to earn that reward. 

MOLESKIN:
At least we didn’t count up in the burpee sprints…

ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’. Bring the Ms, no 2.0s. 5.0% + ABV beer. BYOB and side dish. Grilling and chillin after.

Riskit For the Seabiscuit

THE SCENE: 70 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x10 IC
  • Side lungey things x10 IC (4 count)

THA-THANG:
Seabiscuit

  • 10 Pullups, 20 Merkins, 30 Squats
  • Run 1 lap (~0.25miles), repeat exercises, run 2 laps, repeat exercises, run 3 laps, repeat exercises, run 4 laps, repeat exercises, and start working your way back down.

MARY:

  • Captain Thor
  • 30 BBS
  • 20 Flutter kicks

COUNT-OFF & NAME-O-RAMA
10 Strong!
CIRCLE OF TRUST/BOM:
Too many times do we ask God to solve our problems for us rather than asking for the strength to battle it on our own. Sometimes the trials we are put through are to make us better men and leaders for our community, and it is our duty to make our way through what is put in front of us. God will always lend us his strength.

Isaiah 41:10

So do not fear, for I am with you; do not be dismayed, for I am your
God. I will strengthen you and help you; I will uphold you with
my righteous right hand.
MOLESKIN:

ANNOUNCEMENTS:

Sunshine and Rainbows

THE SCENE: 70°ish humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo Squat x 10
  • Fast Squat x 10
  • Tempo Merkin x 10
  • Fast Merkin x 10

THA-THANG:

One-handed block burpee each side (burpee with one hand on a CMU) then 2 lunges holding the CMU all the way down the grinder and back. Brutality!!

Mosey to Mt Crumpet and buddy up.

P1 Lt Dan halfway up and back down twice while P2 is doing 4x4s (burpee with 4 merks and 4 mt climbers at the bottom) at the halfway point. P1 then man carries P2 to the tree. Mosey back to start and repeat each man twice.

Mosey back to grinder.

Merkin/Squat Max. Merkin until form suffers then deep squat until form suffers. Keep alternating for 5 minutes. We all suffered.

MARY:
Iron boys x 50

Iron boys again x 50
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Nothing much to say. Remember travelers this weekend and the reason for Memorial Day.
MOLESKIN:
Made this all up on the fly because my original plan didn’t seem intense enough. This definitely fixed that.
ANNOUNCEMENTS:
Murph tomorrow at 630 am

21 gun workout at Asylum Monday at 530 am.