F3 Knoxville

Tag: Pogo

My final Q

THE SCENE: Cloudy, cool, with a few snowflakes drifting into view… Ratchet and Bowflex to name a couple.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x10 IC
LBAC x20 each way IC
Russian Dance x10 each leg (holding squat, alternate forward heel taps)
Outhouse Run, Bernie back
Shoulder Taps x20 IC
Plank Twist with reach through – x10IC each arm

THA-THANG:
Form 2 lines and Indian Run over to where the boats were for 11s on the hill.
Box jumps at the bottom, Ranger merkins at the top.
First and last trip up the hill are backward bear crawl.
Other trips alternate sprint and Bernie Sanders.

Finish up at the top, mosey across the parking lot and down the path and stairs for
10 burpees at the bottom
20 BBS between staircases
30 Merkins at the top of the hill
20 BBS betweeen staircases
10 burpees at the bottom
Gas pumps or other ab work until 6 up

Mosey around to the base of the Matterhorn, circle up for Tempo Sumo Squats – x20 IC

2 lines Blacksnake back to the AO

MARY:
Bicycle x20 IC
Side Crunches x20 IC each side
Row your Boat a few times
Superman Swim x15 IC
AMRAP Merkins for the last minute.

COUNT-OFF & NAME-O-RAMA
18 PAX representing! (sorry, Pirate… working on your tag)
CIRCLE OF TRUST/BOM:
Nothing extremely profound today. It was my final Q… for the month of January. February is a new month with a bunch of opportunities to step up and lead!
Over January I snagged a Q at each of the 7 Knoxville AOs. Getting out and working with men from all the areas of town was a real joy and privilege. If your AO’s slots get filled up, grab a Q or two at another AO. You’ll be glad you did!
MOLESKIN:
Apparently box jumps on the big rocks by the hill are deemed a bit risky by most of the PAX. Something about not wanting to fall down a cliff or something? I dunno. Some of them managed to not jump all the way over their rocks…
ANNOUNCEMENTS:
3rd F opportunity this Sunday delivering basketballs and leading 2.0 workout at Wesley House, Alcoa CSAUP

Heavyweight

THE SCENE:  mid 30’s but the wind made it feel much colder

F3 WELCOME & DISCLAIMER

 WARM-O-RAMA:

  • Around the worlds
  • Figure 8’s
  • Halos
  • Outhouse run

THA-THANG:

Today’s goal was to lift a heavier weight than usual with less reps.  Ratchet brought out the big boy KBs.  Reps listed below were a suggestion only….the goal was to choose a weight that was heavy enough so that you fail somewhere close to the suggested rep count.  PAX worked through the list as many times as possible.

  • 2 Arm OH Press x 10
  • KB American Hammers x 20
  • Sumo High Pull x 10
  • Box Jumps x 10 (choose a higher section of the wall than you usually use)
  • KB Merkin with Row x 10
  • Curls x 10
  • Goblet Squats x 10
  • Calf Raises x 20
  • Tricep Extensions x 10

MARY:
2 mins of alternating American Hammers & Big Boy Situps

COUNT-OFF & NAME-O-RAMA
6 HIMs:  Ratchet, Pogo, Scooter, Tank, Shooter, Bartman

CIRCLE OF TRUST/BOM:
In the beatitudes Jesus speaks about giving to the poor, praying and fasting (Matt 6: 1-6, 16-18).  In each of these areas he says that we should go about our actions humbly, NOT seeking public praise or attention in the matter.  He goes on to say that the Father, who sees all things, sees what we do in secret will reward us accordingly.

One of my favorite characteristics of F3 is that the group has a high level of humility.  I don’t see a lot of bragging or chest pounding or self promotion.  Rather, I see men who strive to get better each day, who encourage each other, who accept the day’s challenge.  I see men giving 100% effort and also cracking jokes with each other.  I see men who always give the credit to their battle buddy.  I see men who take the workouts seriously, but don’t take themselves too seriously.  Today I offered the group a simple ‘thank you’ for so faithfully demonstrating this Godly characteristic of humility.

MOLESKIN:
Great to see Tank out today, walking boot and all!

ANNOUNCEMENTS:

Ribbed 66

THE SCENE: It was a balmy 49 degrees with a little mist as 18 men gather together for a BOM
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15X
Tempo squats 15X
Baby Arm circles (forward and backward) 15X
Some of these and those

THA-THANG:
Two lines and we Indian ran to the middle of the parking lot around the restaurant. We stopped at the break that runs down to the boat ramp and started with 11s. 10 Carolina Dry Docks and run to the other side of the split and do 1 Big boy sit up and rinse and repeat all the way down.

  • Ribbeds 66
    • lunges to the next light pole
      • 10 Burpees
    • Berny sanders to the next light pole
      • 10 Star Jaxs
    • Reverse Lunges to the next light pole
      • 10 Burpees
    • Sprit to the end of the parking lot
      • 10 tempo squats
  • Mosy to the AO stopping to do incline merkins 15X
    • 20-yard increments we did the following:
      • Bear Crawl to one side then 10 Big boys situps
      • Bunny hope to one side then 10 tempo squats
      • lunges to one side then 10 stare jax

Circle up

  • 10 Burpees
  • 10 Box cutters

COUNT-OFF & NAME-O-RAMA
18 men: LaZyBoy, Bartman, Butters, Scutter, Pogo, Frosty, junk, waxjob, Mayberry, sparky, detention, compost, abacus, shooter, Frenchie, ibeam, booger, ribbed.

Thank you all for your example and faithfulness. It’s been a year since I started working out with F3, its because of all you men that keep asking me where you been, that I keep coming. As I look to goals for 2018 I look to lead at f3 at least once a month.

Day 2 – 4 Rounds

THE SCENE: Low 40s, but hot compared to the 7 we had last week.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Outhouse
Around the Worlds
Figure 8s
Halos
American Swing
Russian Swings
‘Merkins

THA-THANG:

4 Rounds for Time

23 Russian Kettlebell Swings (1.5/1 pood)
23 Box Jumps
23 Big Boy Sit-Ups
23 Kettlebell Snatches (single arm)
23 Goblet Squats
69 Single-Unders
5 Sandbag Cleans 60#

MARY:
2 min plank
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Every action has an equal and opposite reaction.  Consider the other side’s viewpoint before pushing your agenda!
MOLESKIN:
Screeching tires and Shooter pulls up 10 minutes late – but made the most of it and jumped right in!  Welcome FNG Man Hands!

The Dog Pound Sea Biscuit

THE SCENE: 34 degrees, dark, with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the top of the hill about a quarter mile from the AO.
THA-THANG:
A tribute to P-Nut with the Dog Pound version of the Sutherland Sea Biscuit.

Starting at the top of mader-horn hill:

  • 1 loop around the Concord Marina and up mader-horn hill (30 Merkins, BB Situps, Squats)
  • 2 loops around the Concord Marina and up mader-hornhill (30 Merkins, BB Situps, Squats)
  • 2/3 loops around the Concord Marina and up mader-hornhill (30 Merkins, BB Situps, Squats)
  • Mosey back to the AO
  • Modified scissor kicks (25)
  • 3.88+ miles covered (Great job men)

COUNT-OFF & NAME-O-RAMA
(16 Strong) Ratchet, Froot-Loop, Snith, Sparky, Wax Job, Showcase, Lazy-Boy, Booger, Toto, Mayberry, Frosty, Pogo, Abacus, Smoker, Scooter, Hydro
CIRCLE OF TRUST/BOM:

  1. When life seems so tough, go on. When things go wrong, move on. Bear in mind that God gives you strength to persevere, not to surrender. Take care!
  2. Wake up! Exercise your faith. Do sit-up with prayer. Do push-up to release stress. Go! Jog to the Lord and send the good news! Good morning!
  3. Don’t think too much of the problems in life, they are just test papers given by God to see how much we are learning in His subject called “Life”. If you think you failed, don’t worry because He is always ready to give remedial classes. So, review through prayers and have the perfect score of “Happiness”.
  4. Treat everyone with politeness, even those who are rude to you, not because they are not nice, but because you are nice.
  5. Before you sleep, just gently lay every troubled thought away. Drop your burden and your care in the quiet arms of prayer because God never sleeps. Good night! Sweet dreams.
  6. We are like pencils, the best part in us is inside, we make marks as we touch other’s lives. When we make mistakes, we can erase and we become better as we are sharpened.
  7. Stay humble, be faithful, offer hope, work diligently, fight fairly, live simply, love deeply, and give generously.
  8. Prayer is a perfume to our soul and a fragrance that pleases God. Wear your prayer everyday and let it freshen you anytime, anywhere you go. Have a blessed and sweet-scented day!
  9. The more silently love is expressed, the more it is deeply bound to impress. No wonder God loves us in silence and gives us the miracles of having friends.
  10. Life is a continuous challenge, a constant struggle from womb to tomb. We are not made rich by what is in our pockets, but by what is in our hearts.
  11. The person meant for you is the person who will love you even when there’s no more reason to love you. For in your nothingness, the one meant for you will find what’s lovable in you.
  12. Forget the things that made you sad and remember those that made you glad. Forget the troubles that passed away and remember the blessings that come each day. Good morning!
  13. Have you ever experienced a time in your life when you felt so empty for no reason? Have you ever felt so down but you just can’t tell why? Have you ever felt like the world suddenly spins around you, and you are caught in the middle going nowhere? Weird, isn’t it? But that’s the beauty of being human… it is knowing that there is a purpose for each existence, and whatever that may be, it is also the reason why we still wake up breathing each morning, to discover that missing piece of puzzle that would make our lives complete. Have a nice sleep!
  14. Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it or work around it. Good morning!
  15. Some won’t appreciate what you say or do, but as long as you speak honestly from the heart, you’ll be fine. This is not a perfect world. This is not a perfect life. But life loves the person who dares to live it by being real. Bon Jour!
  16. 18. Sometimes in life, we tend to run so fast that we don’t notice God running with us. We only notice Him when we fall, yet He stops, carries us and says, “Finish the race my child.” Good day!
    MOLESKIN:
    Be great today and inspire someone either through your words and/or actions. Show someone encouragement and be the light. Be thankful for the gifts that you have and don’t even think about (I.E. Gift of moment, breath in our lungs, working arms and legs, functioning brain, etc…
    ANNOUNCEMENTS:
    If anyone is interested in additional free running groups, then check out www.865running.com

Note: I emailed 865running and asked them to put a link on their site to www.knoxvillef3.com