F3 Knoxville

Tag: Pinocchio

FOCUS

THE SCENE: 50’s and quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Negative Merkins x 10 on Q
  • Negative Diamond Merkins x 10 on Q
  • Negative Werkins x 10 on Q

We were pretty smoked and ready for coffeeteria after the warm-up.

THA-THANG:

Trail of tears with CMU. Slow mosey turned more into a walk with short bursts of mosey.

Stop 5 times for

  • Derkins x 20
  • Goblet Squat x 20
  • OH Press x 20
  • Flutter Kicks (CMU overhead) x 20
  • Plank Tri Ext x 20 (We only did one set of these for fear of face smashing on CMU and switched to overhead tri ext)

Stop at the Educator for Escalator. Bernie up, CMU overhead on the way down x 2

Mosey to playground at Elementary School

Dora

  • 300 Lying CMU press
  • 200 Door Frame Pulls switch arms each 5
  • 100 Burpees (darn, ran out of time to complete these)

P2 is doing 20 leg crunch on swings

Mosey back to grinder. We carried the CMUs for about 2 miles.

MARY:

  • In and Outs x 15
  • Bicycles x 15
  • Scissors x 30

COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:

We only did about half of the crazy stuff I had planned. As you can tell my mind was all over the place. The average human has an eight-second attention span–less than that of a goldfish. That number has shrunk over the years due to our digital connectedness and the fact that the brain is always seeking out what’s new and what’s next. Focus is a muscle, and you can build it. It’s possible to set up an environment that fosters focus. Here are eight tips for eliminating distractions and paying attention to what you need to do:

  1. PREPARE YOUR BRAIN

Before a task, calm your brain.

  1. UNDERSTAND WHERE YOUR FOCUS NEEDS TO BE

Taking time to identify what deserves your focus for the year, for the month, for the week, and for the day.

  1. UNPLUG FOR 30 MINUTES

If you need to focus, log out of email and social media.

  1. GRAB SOME COFFEE

French physiologist Astrid Nehlig identifies a connection between caffeine and cognition.

  1. CHECK THE THERMOSTAT

If it’s too hot or too cool in your environment, it could impact your focus.

  1. TURN ON SOME MUSIC

Having music playing helps you focus on your own thoughts.

  1. TAKE SHORT BREAKS

Vigilance decrement is losing focus over time. Taking a short break in the middle of a long task reenergizes the brain.

  1. DOODLE

Doodling aids in cognitive performance and recollection.
MOLESKIN:

ANNOUNCEMENTS:

Slowest Indian Run Ever

THE SCENE: About 32, but we warmed it up pretty quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x IC SSH (10slow10fast)
20 IC Boxer Jacks (i.e. high knees with a clap under each knee)
10x Tempo Merkins
20x IC Mtn Climbers (10s10f)
20x IC Tempo Squats

THA-THANG:
Two single-file lines on the grinder.
Everyone is SSHoping while the people in the back bear crawl to the edge of the Grinder and then to the front of the line.
When you get to the front, plank up and do shoulder taps until it’s time to go. When you go, lunge to the side of the grinder and then to the front of the line. Then repeat

  • SSH + Bear Crawl
  • Plank Shoulder Taps + Lunges

Switch the exercises half way

  • Al Gore + Crab Walk
  • Table Top Plank + Frog Hops

Final Stretch

  • Squats + Crab Walk
  • Slow Merkins + Frog Hops

10 Slow and 10 Fast Cycle (as many as you can in 5 minutes)

  • Dips
  • Calf Raises
  • Decline Merkins
  • Squats

Bear Crawl Indian race

  • Planks + Bear Crawls
  • SSH + Bear Crawls

MARY:

  • Protractor
  • Box Cutter
  • Peter Parker (Spider Man)
  • 20x IC LBC
  • ATM

COUNT-OFF & NAME-O-RAMA
Also had Cable Guy and FNG (Now called Rehab)
CIRCLE OF TRUST/BOM:
A lot of times we are going to fast to see the good in the things we are going through or studying. We all need to take the time to slow down and really dig deep to find the wisdom that is there for us to find in ever situation, whether that’s in the things we are reading or in the people we are meeting or just in the situation we are going through.

Take the time to slow down and really see/learn what wisdom is here to be had.

SSHs help when you can’t feel your fingers

THE SCENE: Clear, dry and cold. Felt like 20 but probably around 27 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20, Burpees x5, this and thats, rockettes x10

THA-THANG:

Mosey to the CMU pile stopping at walls for some:
Dips x10
Box jumps x 10
Declines x10
Reverse monkey humpers x10
Inclines x10
Repeat till it’s time to mosey again (2-5mins)

Once at rock pile:
Take paver and do
10 curls, 10 presses, 10 tris, 10 rows and run it to top of steps where you do 9 of each. Back down then 8,7,6,5,4, stop for some SSHs to help us feel our fingers again

Mosey to the hill
Rd 1: reg mericans, wide, diamond x5 do lap up around and down hill.
Rd 2: do Rd 1 exercises AND reg squats, squat jumps, smurf jacks x5
Rd 3: Do Rd 1 and Rd 2 exercises AND dry docks, inch worms, dips x5, repeat till time.

Mosey to AO-long way around

MARY:
Boat canoes, flutter kicks, stutter kicks, pickle pounders, monkey humpers…pretty much all the awkward exercises for the FNGs
COUNT-OFF & NAME-O-RAMA
11 total, 4 FNGs (Homer, Wolverine, pigskin, Joe Dirt)
CIRCLE OF TRUST/BOM:

I went to my daughters lacrosse game last night and it was a very close one. There were some questionable calls during the game to which one of the parents attending is very vocal and condemning of the referee. It was quite embarrassing to be sitting next to someone that was acting in such a manner. The way they were talking about The referee and the opposing team was uncalled for. My father always taught me to keep my mouth shut to referees and not to complain or put someone else down. I am not perfect and fail in that sometimes. My father’s advice was a great example for me as I became a man. My mother also backed that up with the “if you can’t say something nice about someone don’t say anything at all“.   I found myself criticizing the referees in the car ride home with my daughter listening intently. When I got home this scripture was waiting on me…..Ephesians‬ ‭4:29‬

“Do not let any unwholesome talk come out of your mouths, but only what is helpful for building others up according to their needs, that it may benefit those who listen.”

Another lesson learned in my adult life. MOLESKIN:
Great group this morning, great to see Booster out there working hard even though he could not run. T-claps to my man Mr. Rogers for bringing out 4 FNGs! He is an early lead for the EH award this year!
ANNOUNCEMENTS:
3rd F gathering , Hardship Hill race

The 300

THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15
  • Monkey Humpers x 20
  • Drydocks IC x 10

THA-THANG:

  • The 300 (with CMU)- 50 Merkins, 50 pull-ups, 50 OH Press, 50 squats, 50 dips, 50 rows
  • Do 10 of each exercise, then do lunges with CMU to cones and back. CMU press every time you come up from lunge. When down at other end of cones, 5 CMU burpees

 

  • CMU Dora – 100 Merkins, 200 Squats, 300 BBS
  • Partner farmer carries while other exercises

MARY:

  • Ring of Fire
  • 1 min plank
  • LBC’s until end

COUNT-OFF & NAME-O-RAMA
12 Total – 1 FNG (Cable Guy)
CIRCLE OF TRUST/BOM:
Defining Manhood

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.” -Hebrews 10:24-25

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” -1 Timothy 4:8

“Rejoice in your sufferings, because you know that suffering produces perseverance; perseverance, character; and character, hope.” -Romans 5:3-4 (EMBRACE THE SUCK!)

Being a man isn’t about showing off or outdoing others, it’s about staying humble and uplifting to others. Being there for other people will get you much more gratitude than any object can.

MOLESKIN:

ANNOUNCEMENTS:

Simple but effective

THE SCENE: 46 w Drizzle my nizzle
F3 WELCOME & DISCLAIMER
WARM UP

RUN A LAP
THA-THANG:
last year we did a February challenge that Capn started. It was really good and especially when traveling. The challenge was simple. Do 2017 reps of merkins, big boys, squats, burps, dry docks, pull ups in the month of February. This averaged out to just over 70 reps a day of each exercise to reach the goal of 2017 reps of each. Based on such, I did mine in sets of 20 (10 on the burps)for 7 rounds. Between each round, I ran roughly a 1/4 mile. It’s a great , simple, triedsbd true workout that takes about 45 minutes. This morning, we modified a little and went like this;

  • 7 rounds w a lap between each round
  • Each round consisted of , 20 merkins, 20 big boys or other AB, 20 over head presses w CMU(replaces dry docks) 20 rows w CMU(replaces pull ups), 20 squats, 10 burps and added 20 cmu curls .
  • When running the lap, we moseyed, we did Indian run for a lap abs a few laps of reverse Indian run.
  • We completed 6 rounds

Was this this workout a ball buster, NO! Was it cray cray creative, NO! Did we sweat, yes! Did we get some reps in, yes! Did we get cardio in , yes!! Did we stay together and get better together, YES! Sometimes, a good workout is keeping it simple and effective.

MARY:
Part of the thang
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I was out all week last week resting my hamstring. It killed me not to be in the gloom w my F3 brothers. I needed the rest but I also felt myself slipping to the dark side. I know that I need accountability. I need to be in the gloom w my brothers from another mother. I am not the type of guy that will go 100% alone as it’s too easy to take a break and walk when I should run . Long story short, I need to be surrounded by positivity (F3), I am a glass is half full guy but still need the accountability and the positivity that F3 has to give. So, if your injured, rest up and get well but don’t let yourself slip out of the positivity and consistency that F3 offers.

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