F3 Knoxville

Tag: Pup

1K…. And Then Some

THE SCENE: 30’s, a little windy, dry and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH -IC x 15

Tempo Merkins-IC  x 10

Tempo Squats -IC x 10

Cherry Pickers-IC  x 10
THA-THANG:
Partner up. Partner 1 does the first exercise while partner 2 does the second then the partners switched when partner two got back.

  • 50 Burpees/CMU Lunge to first cone.
  • 200 Overhead tricep extensions/Bear-crawl to second cone then crawl-bear back
  • 200 Merkins/Farmer walk to third cone.
  • 200 LBC’s/Plank Walk to first cone.
  • 150 Bench Pres/ Overhead CMU lunge to first cone.
  • 150 Reverse Curls/ Suicide to third cone and back then fourth cone and back.
  • 100 CMU Squats/Wrestler Walks to first cone.

MARY:
25 BBS on your own.

Slutter Kicks-IC x 20

Flutter Kicks-IC x 20

One Minute hold with feet six to twelve inches off ground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There are 2 different mindsets, fixed and growth. Someone with a fixed mindset for example would fail a test and say “I’m stupid” or “I’m not good enough” or something of that nature because it’s very very easy to make excuses for failure.  A person with a growth mindset for example would fail a test and ask their self what they have to do to make sure it does not happen again or why they failed the test.  A growth mindset is almost mandatory to succeed.
MOLESKIN:

ANNOUNCEMENTS:

Sound the ALARM

THE SCENE: 54 Perfect degrees, partly cloudy and still a little moisture from the overnight storms
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little of this/Little of that, Michael Phelps, Big Arm circles, Cherry Pickers x 9, Easy jog to middle of parking lot, then high knees to the other side, Butt-kickers to middle, easy jog to the curb.

THA-THANG:
Started with a bear crawl CMU drag from one end of the grinder to the other.  The CMU was then used in the following circuit:

Round 1 – 20 curls, 20 dips

Round 2 – 20 goblet squats, 20 lunges (10 per leg)

Round 3 – 20 BBS, 20 2-count flutter kicks

Round 4 – 20 Rows, 10 pull-ups

Round 5 – 10 Merkins, 20 CMU bench presses

Between each round, PAX ran an approximately 1/4 mile loop.  At the end of Round 5, start over again with Round 1

MARY:
We cashed out today to the Cupid Shuffle.  During the verse, PAX would perform Mtn. Climbers, during the “down” part of the song, Pax would perform Merkins, during the “to the left” and “to the right” parts PAX would kick their feet in that direction from a plank position.  Continue through the song (4:39 in length).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
One year for Christmas a kid in my neighborhood got a 10-speed bike.  We all had BMX bikes with the old school coaster brakes and Mike Benson was the first in our neighborhood to get a 10 speed.  There was a large hill we called Denton’s Hill that ended into a cross street.  You had to go left or right at the bottom, straight was a field with a picket fence.  We were riding down the hill and got near the bottom and Mike went flying past us, eventually crashing through the fence and into the field.  Turns out he didn’t fully understand how the brakes work on a 10-speed bicycle.  He got away from the fundamentals.  Often as men, we over-complicate things.  In our jobs, with our wives, with our kids and our friends. I have found that if I keep 2 simple, basic fundamentals in mind, everything else just kind of falls into place.  Those are:  love God and love my neighbor.  That is it.  If I am doing those things correctly, I treat my co-workers, my wife, my parents, my kids and my friends the way that God has called me to treat them.  My challenge to myself and the PAX is simple, get back to the basics; love your wives the way you did when you first started dating, be present in your kid’s lives, be the kind of friend that God wants you to be.  Get back to the fundamentals.
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: