F3 Knoxville

Tag: Podium

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:

Memorial Day at the Truck Stop

THE SCENE: cloudy, humid, 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Baby Arm Circles forward and back

Michael Phelps

Mosey to the new bathrooms
THA-THANG:
11’s From bathroom to Watt Road

Easy ups (reverse merkins, merkin pull-ups whatever they are called) and Merkins

Mosey to Upper Field

6 Corners

10 burpees, jog to mid field

20 squats, sprint to corner

20 BBS, lunge across field to corner

20 merkins, jog to mid field

20 4 count mtn climbers, sprint to corner

20 4 count flutter kicks, bear crawl back to start

Repeat 2x

Line up on end line, 25% speed up to 50% speed by midfield, full sprint to end

repeat 3x

mosey to AO

MARY:
Ring of Fire Merkins (5 and 10)

Captain Thors by Bartman

COUNT-OFF & NAME-O-RAMA
Auger, Pin Wheel FNG’s
CIRCLE OF TRUST/BOM:
Earn the sacrifices made by others for Memorial Day
MOLESKIN:
prayers for safe travels for Toto and family, Tank’s ankle

ANNOUNCEMENTS:
Murph workout tomorrow (1 mile run, 100 pullups, 200 merkins, 300 squats, 1 mile run)

Ruck march (5 to 8 miles) tonight at Bearden Beer Market 7:00 PM

Fear the Lord

THE SCENE:

68 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Quick mosie around the outhouse

SSH x20 IC
Cherry Pickers x10 IC
Some o’ this, Some o’ that
THA-THANG:

Tre UP! Get a CMU and a pair of rocks

FEAR THE LORD (Dora Exercise)

Partner 1: rock/CMU exercise

Partner 2: run to the hill

Partner 3: Hill exercise

Rock exercises: 200 total each

Flys (2 rocks)
External rotation curls (2 rocks)
ABCs (Alphabet x6)
Rows (big rock)

Tricep extensions
Hello Dolly
Elf on the shelf (lift, reach across overhead)

Lazy Boy Curls (palm up grip)
Overhead Press
Reverse crunches
Dry docks

Hill exercises: 20 each
Wide Merkins
Imperial Walkers
Squats
Derkins
OPP (one armed pickle pounder)
Mountie Squats (toes out)

MARY:
Didn’t we do enough during the beatdown?
COUNT-OFF & NAME-O-RAMA
Tank,  shooter, Tweety, Bowflex, Butters, Frosty, Bartman, Farva, Fluteloop, I-beam, Respect, Snitch, Wagon Wheel, Booger, Laettner,  Abacus, Detention, Woodshack, Deadhead, Ribbed, Podium, LA-Z-Boy, Waxjob, Smoker
CIRCLE OF TRUST/BOM:

I have a colleague w/ wisdom and maturity issues. Started praying about him, and then for him to develop more maturity and wisdom. God chuckled at me. “It takes one to know one, my boy! Don’t you remember when this was you?”

Immediately I had the words of Proverbs 9 in my head. The fear of the Lord is the BEGINNING of wisdom.

I do remember, because it wasn’t too long ago and I consistently fail in these same things. The fear of the Lord is the BEGINNING of wisdom.

I don’t know where the end is, but the beginning of wisdom is fearing the Lord. This isn’t about being terrified or feeling guilt and shame for our wrong doing. This is about recognizing the natural order of things and in whose world we are living. Recognizing whose children we interact with every day and just how much He loves us…AND them! We are loved as sons, but we bear the responsibility to carry that name!

We all think we’re football experts. We’ll talk for hours about what needs to change. We’ll tweet endlessly, and even call into radio shows to second guess decisions. But none of us would walk into Jeremy Pruitt’s office and presume to tell him what he needs to do or how he could do it better. Why? ‘cuz that’s his world and we KNOW we don’t belong in charge of it.

Apply the same to God. You are not in control of half of what you think you are, and you mismanage most of what you are in control when you do it under your own steam. Recognize whose you are and in whose land you live…change that perspective and you’ll see some new wisdom come your way.

“The fear of the Lord is the beginning of wisdom, and the knowledge of the Holy One is insight. For by me your days will be multiplied, and years will be added to your life. If you are wise, you are wise for yourself; if you scoff, you alone will bear it.”
‭‭Proverbs‬ ‭9:10-12‬ ‭ESV‬‬
http://bible.com/59/pro.9.10-12.esv MOLESKIN:
This was a tough workout, but a pretty fun one. Lots of mumble chatter and sore muscles. I was proud of the men.

ANNOUNCEMENTS:
Hardship Hill registration is full!

Konquer the Kranky Kraken

THE SCENE: 35 degrees with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 17 IC
  • Cherry Pickers x 10 IC
  • Mosey to CMU Pile and take it to the center of Kraken

THA-THANG:
While running in place, the PAX was instructed to keep moving for the entire workout. Running in place, moseying, and SSH were the only acceptable forms of rest. If you were called out by another PAX for being stationary, a 10 burpee penalty was assessed. (Side note: no burpee penalties were needed. Well done, gents!)

The Kraken consists of 8 cones in a circle. Each cone had an exercise & number of reps on it. The PAX was instructed to complete the exercise, run to center for 20 CMU overhead presses, Bernie Sanders back to the cone and perform the exercise a second time. Each PAX then completes a lap around the circle to proceed to the next cone. Lap 2 was performed in reverse order.

Exercises were as follows:

  • Smurf Jacks x 30
  • Star Jacks x 30
  • Reverse Lunges x 30
  • Dry Docks x 30
  • Flutter Kicks x 20 (4 ct.)
  • Hello Dolly x 20 (4 ct.)
  • Alternating Shoulder Taps x 20 (4 ct.)
  • Narrow Squats x 30

Return CMU to pile and circle up for MARY.

MARY:

  • Plank Jacks x 30 IC
  • Mountain Climbers x 30 IC
  • Ring of Fire (Merkins) until time expires

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be intentional with every action you make.  

Recently my M and I were rushing to get out of the house on time for Easter Sunday with her parents. The added 1 hour commute to their church adds some extra effort towards an already busy morning with a 2 year old that really doesn’t understand the concept of “hustle”. We were already 15 minutes late and still not on the road when my increasing frustration boiled over. My patience was shot and I let her know it using a tone that, quite frankly, I wouldn’t like if someone else used towards my M.

What did I accomplish with that action?

My goal that morning was to help her, yet my actions didn’t reflect that. I reacted to a situation (poorly) rather than making an intentional effort towards getting us out of the house. What difference did I make by showing my frustration? If anything, it slowed our departure rather than speed it up. It certainly didn’t set a good example for daughter and it did not show my wife that I loved her. Even if I was right to be frustrated, my actions weren’t intentional. The only thing I accomplished was hurting her feelings and that was definitely not on list of goals for the day.

What should I have done instead?

Take a second before you act and make sure those actions are an intentional step towards your goals. Hasty reactions rarely yield the intended results, and if you aren’t moving forward towards your goals you probably aren’t being a good leader.

Be intentional with every action you make.  It sounds simple. We probably learned it in kindergarten, but we have to apply the lesson.

MOLESKIN:
I’m really glad 10 other knuckleheads showed up to work out this morning because the fartsack was tough to climb out of this morning. Thanks, PAX!
ANNOUNCEMENTS:
Sign up for Hardship Hill if you’re able to participate and/or volunteer!

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page