F3 Knoxville

Tag: Pinocchio

Post-Christmas Quad Burn

THE SCENE: 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Around the world x 5 each leg
  • High Knee Skips to other side of parking lot and back
  • A little of this/that
  • Michael Phelps

THA-THANG:

DORA. No partners. Do 20 reps then traversal. 5 Sets to 100. Hold boat until all finished set then move to next exercises.

  • Sprinting & Curls x 100
  • Lateral Squat Hops to bathroom & Decline Merkins x 100
  • Bernie & Bobby Hurley x 100
  • Frog Hops to bathroom & Dips x 100

Upsidedown Pyramid 15, 10, 5, 10, 15

  • Overhead Presses
  • Calf Raises

Box jumps x 20 2 rounds

MARY:

  • Homer-Marge-Mr. Burns R/L on Q
  • Peter Parker x 25
  • Leg Climbers x 15 each
  • ABCs on Q

COUNT-OFF & NAME-O-RAMA
7 PAX including 1 FNG Larry
CIRCLE OF TRUST/BOM:

F3 is important. It helps us grow and change and get better. I’m reminded of Fight Club when the narrator is laying out the ways they have changed their lives to revolve around Fight Club. In the same way I have changed my life around F3. I clip my nails so I don’t break one on the concrete, I don’t stay out late at the bars with friends on Fridays because I don’t want to squander an opportunity at F3 the next morning, I push myself harder in my other workouts just thinking about you guys out here. F3 is an opportunity each and every time you show up. Make the most of it.

MOLESKIN:

ANNOUNCEMENTS:

Co-Workers

THE SCENE: Bizarro winter warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Woodshack’s Hungry Hippos x 2 rounds

THA-THANG:

Suicides on the Educator:
12 Wide Merkins
Run halfway up, 12 incline LBC
12 One-handed Merkins
Run all the way up, 12 thruster Merkins
Drop reps by 1 each time
Gap jumps over path x 20

MARY:
Boat for 1 minute to cash out
COUNT-OFF & NAME-O-RAMA
11 including 2 FNG Squirts and Handy
CIRCLE OF TRUST/BOM:

With some time off really take the time to appreciate the people that will surround you the next few days. Sometimes we are too rushed or stressed or self-consumed to stop and actually listen to another person. Bask in the conversations and really hear what the people closest to you have to say. Try to understand how they see the world and relate to them in a new way.

MOLESKIN:

Bomb Shelter rucking crew tore it up beforehand too with some good PT.

ANNOUNCEMENTS:

12-21 workout

THE SCENE:   40’s and warm…we sure this is late December?

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 15
  • Merkins x 10
  • Cherry pickers x 5
  • This/that stretch
  • LBAC forward & backward

THA-THANG:

Mosey to the hill by the big Christmas tree

3 trips up the hill to the Christmas tree (insert Christmas Vacation mumblechatter here….)

  1. Lunge to to tree, 10 burpees
  2. Bernie Sanders to tree, 10 burpees
  3. Groucho walk to tree, 10 burpees

Mosey back to parking lot

 

Bear Crawl 11’s

  1. line up about 15 ft from curb
  2. bear crawl to curb (diamond merkins)
  3.  crawl bear back to start point (Wide merkins)

 

Grinder time

  • start at pavalon
  • run to end with exercise bars
  • 5 pull ups, 10 squats, 20 calf raises
  • run back to pavalon
  • rinse & repeat x 5

 

MARY:

  • Gas pumps x 20
  • hello dolly x 20
  • flutter kick x 20
  • burpee ring of fire (2 rounds)
  • 1 min of LBC’s

COUNT-OFF & NAME-O-RAMA
16 strong:  Tank, Woodshack, Doubtfire, Fins, Ma’am, Snorkel, Mr. Rogers, Hammy, Drifter, Flash, Butterfingers, Raincheck, Squatter, Squiggly, Pinnocchio, Bartman

CIRCLE OF TRUST/BOM:
A reminder of how we should use what we know to share our faith.   Why do we put so much pressure on ourselves? It’s easy if we just talk about our own personal experiences.  We can’t go wrong, so don’t back away from sharing what God has done in your life with others.

MOLESKIN:
Bonus points to Fins who was dealing with a bum foot today.  He kept the pace and stayed busy with all kinds of extra credit moves while not able to run.  It was motivating to watch him not let an injury slow him down.

ANNOUNCEMENTS:
Coffeeteria at Starbucks for those who could make it.

Bringing balance to the 4s

THE SCENE: Mid 40’s and foggy enough that I missed the turn into the AO…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
LBAC x20 each F/B IC
Imperial Squat Walkers x15 IC
Tempo Merkins x10 IC
Tennessee Rocking Chairs x15 IC

THA-THANG:
Blacksnake around the Fountain of Youth to the base of One Tree Hill

Balanced 4’s:
4 count merkins IC x4, all together, both bottom of hill and top, each trip.
4 trips up the hill: AYG Sprint, Bernie, Bunny Hop, Bernie hop. Recover mosey down

Mosey to the Grinder

Balance set up 40yd from the Pavalon
Split up into 2 groups (Light side, Dark side)
Team up, one PAX does exercise, one PAX running gems to the balance
For each set of 4 you complete, run one gem to the balance when partner returns.
2:15 for each exercise:
Merkins (4ct)
BBS (4ct)
Box Cutters (4ct)
Jump Squat (4ct)
Monkey Humpers (4ct)
Burpees (single count)

MARY:
10x Step Ups on picnic table bench
10x Derkins from picnic table bench
10x Step Ups on picnic table bench
10x Derkins from picnic table top

Circle up for some ab work on the nice Pavalon floor
Row your Boat – 4 rounds
Side crunch x15 each side IC
Cash out with LBC AMRAP before time

COUNT-OFF & NAME-O-RAMA
The 4s was with 15 PAX
CIRCLE OF TRUST/BOM:
My Utmost for His Highest from yesterday (linked):

https://utmost.org/test-of-faithfulness/
MOLESKIN:
The Christmas tree at the top of One Tree Hill was a beautiful sight through the fog of this morning’s gloom.

The Balance exercises were timed and called out by an app because I’m lazy.  You can set up whatever exercises and intervals you want, and it uses text-to-speech to call them out.  Available for real phones.  I-Toy owners are SOL.  https://play.google.com/store/apps/details?id=com.hybrid.intervaltimer
ANNOUNCEMENTS:
Hammy celebrating 45 years with his wife! Inspiring!  Don’t forget CSAUP Feb. 24.  Gather at the Municipal Building instead of the Springbrook AO for the Saturday beatdown on 12/30!

Push-O-Rama Beneath That Big Beautiful Ball In The Sky

THE SCENE: Mid 20’s, beautiful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 25
  • Hillbillies x 20
  • Little of this/that
  • Michael Phelps
    THA-THANG:

Mosey to Big Ball.

Push-o-rama/Leg-o-rama:

Do Merkin and leg variant then Bear crawl out 25 yds and Bernie back. Side arm balance until all Pax return

20 each IC.

  • Merkin – Backward Lunge (1 side, then other)
  • Derkin – Alt Squat Touch (1 side, then other)
  • Incline Merkin – Jump Tuck
  • Diamond Merkin – Iron Mike
  • Wide Merkin – Balance lunge
  • Ranger Merkin – 3 way Calf raise 20 each way

11’s:

Dips

High Knees up stairs

Side Tri Rise each side

Cash out with 20 each

Lunge across Clinch Ave Bridge.

20 Pickle Pounders

20 Monkey Humpers

Mosey back to field near AO.

Monster Truck tires across field.

Single leg cross hop.

Hold table pose till all Pax done.

MARY:

  • Captain Thor 10:40
  • Superman/Banana on Q
  • Roll up V Up x 25
  • Single leg boat on Q
  • Boat on Q
  • Plank to chaturanga iso on Q

COUNT-OFF & NAME-O-RAMA
5 including FNG Partial (Kyle Holland)
CIRCLE OF TRUST/BOM:

Leaders Practice Telling Themselves the Truth

Psalm 57 gives us a beautiful picture of a leader in touch with his humanity. David composed it as he fled from Saul in the mountains and caves of Israel. The psalm expresses anxiety and fear, yet it ends with triumph: “Be exalted, O God, above the heavens; let Your glory be above all the earth” (Ps. 57:11).

Author Philip Yancey suggests that David wrote and sang the psalms as therapy for himself. Somehow, telling himself the truth enabled him to rise above his fear and see a transcendent God who remained in control.

Fortunately, few of us live with such danger. Like David, however, we all have times when nerves fail and fear creeps in. We feel surrounded by adversaries. Telling ourselves the truth, as David did, will heal and comfort us, as it did him. The truth of Psalm 57 can serve as our counselor. Successful leaders tell themselves the truth and gain perspective in the midst of volatile emotions.

Psalm 57

For the choir director: A psalm[a] of David, regarding the time he fled from Saul and went into the cave. To be sung to the tune “Do Not Destroy!”

1 Have mercy on me, O God, have mercy!
I look to you for protection.
I will hide beneath the shadow of your wings
until the danger passes by.
2 I cry out to God Most High,[b]
to God who will fulfill his purpose for me.
3 He will send help from heaven to rescue me,
disgracing those who hound me. Interlude
My God will send forth his unfailing love and faithfulness.

4 I am surrounded by fierce lions
who greedily devour human prey—
whose teeth pierce like spears and arrows,
and whose tongues cut like swords.

5 Be exalted, O God, above the highest heavens!
May your glory shine over all the earth.

6 My enemies have set a trap for me.
I am weary from distress.
They have dug a deep pit in my path,
but they themselves have fallen into it. Interlude

7 My heart is confident in you, O God;
my heart is confident.
No wonder I can sing your praises!
8 Wake up, my heart!
Wake up, O lyre and harp!
I will wake the dawn with my song.
9 I will thank you, Lord, among all the people.
I will sing your praises among the nations.
10 For your unfailing love is as high as the heavens.
Your faithfulness reaches to the clouds.

11 Be exalted, O God, above the highest heavens.
May your glory shine over all the earth.

MOLESKIN:
Started with quite a lonely ruck and some PT in Market Square. Pecan pancakes at Pete’s are life changing.
ANNOUNCEMENTS: