Rep Sleepy – Page 41 – F3 Knoxville

Not the Typical Merry Go ‘Round

July 23, 2021 Avocado

THE SCENE: upper 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, inch worm, high kick toe touch, high knee, butt kicks, mosey around the pavilion
THA-THANG:
PAX started at the pavilion and completed 1 rep of each exercise:

CMU DL, CMU Clean/Jerk, CMU OH Squat (complex, all movements make 1 rep)
Burpee Box Jump (bench)
CMU Flutter kick and press
Body Builder
CMU Lunge and Twist
CMU Thruster
CMU Big Boy

Run a lap around the pavilion and increase reps by 1 each lap

MARY:
Flutter kicks x10, CMU American Hammers x10, CMU Flutter kick/ press x10, LBC for time.
COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
John 15:13 “There is no greater love than to lay down one’s life for one’s friend.” We’ve all heard the verse and understand the sacrifice. It is the ultimate act of love and service for our fellow human. But Jesus calls us to love everyone, we are all brothers, friends, neighbors. I need to have that kind of love for people I don’t like or am indifferent to, the same as I have for those I love.

ANNOUNCEMENTS:
2.0 workout tomorrow (24 July 21) 8:30am @ Arsenal

Modified Murph

July 22, 2021 Nair

THE SCENE: 67 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short mosey to show the run course of the workout
THA-THANG:
Modified Murph workout, replacing pull ups with sit ups. Broken into 10 sets for the pt with a run at each end. The run totaled a little short of a mile each time

10 big boy sit ups
20 merkins
30 squats

MARY:
Those who finished the thang early started another round. No time for Mary
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A man was traveling India when he stopped at a village that used elephants for travel and other purposes. The elephants were tied up with ropes they could easily have escaped.

The man asked the villagers about this and was told that the same ropes were used from when the elephants were babies. They learned that the rope was too strong and by the time they were grown they accepted their limits and didn’t try to pull the rope anymore

Far too often we do the same. We accept limitations that we could overcome if we tried. It’s important to keep pushing ourselves and not accept limits

MOLESKIN:
Thoughts are with Postpone and Pinocchio’s family as well as with Nair’s friend Viktoriya
ANNOUNCEMENTS:
2.0 workout 8:30am Saturday at Arsenal

Today was the day

July 20, 2021 Limbo

THE SCENE: 70’s & cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x31, Imperial Squat Walkers x8, Overhead Claps x20 something, Tempo Merkins IC x8

THA-THANG:
Dora 3-2-1. One battle buddy does workout while the other moseys to 3rd light post for 5 burpees. We modified during the merkins to Iron Mike 2CT.

300 Squats
200 Merkins
100 V Ups

Round The Fountain: partners start at the same point & bear crawl to opposite side until meeting again.

Around the world lunges (1 lunge =1) x300
BBS x200
Diamond Merkins x100

Q had brain fog from Taco’s Q how long the beat down takes & all groups were somewhere in Round 2 when Recover was called.
MARY:
20 BBS OYO, Hello Dolly 4 CT IC x1
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

If you want the life you want, it will cost you the life you have.

Proverbs 13:19- A longing fulfilled is sweet to the soul, but fools detest turning from evil.

New Living Translation- It is pleasant to see dreams come true, but fools refuse to turn from evil to attain them.

All change starts with telling the truth about how things are now. Observe your habits- what do you tell yourself, where are you or what are you doing when you mess up your goals. You live on brain patterns. We don’t know that we’re checked out until we check back in. It’s amazing what change you can drive when you do check in.

“You step in 0% of the dog poop that you see.”

Practice is a process, not a destination. Did you know self guided missles miss there target 90% of the time? They have an algorithmic called course correction.
Who do you want to be on November 20th? Set goals for your work, biological, and family self. Identify one goal for each that you can do this week

MOLESKIN:
ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal. Not stated but Special thanks to Moses for giving us a platform to practice the 2nd F.

May The Odds Be Ever In Your Favor

July 19, 2021 Rep Sleepy

THE SCENE: Low 70s and approximately 1000% humidity

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x25; LBAC x10 both directions; Imperial Squat Walkers x10

THA-THANG:
Grab your CMU and mosey to the Oval Office. Deck of cards on the track at the top of the stairs. Each man would draw a card that determined what exercise he would do then after completing it would run about halfway down the straightaway and back before drawing another card.

2-5 – Run Splash Mountain that many times (stairs)
6-10 – Do double that number of burpees
Jack – Chest Press x25
Queen – Goblet Squat x25
King – Lion King x25
Ace – Thruster x25

MARY:
Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs tested their luck this morning

CIRCLE OF TRUST/BOM:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6

We need to make sure that our integrity is more important than gaining earthly possessions. Taking a shortcut or cheating someone is never worth getting ahead in our job or any part of our life. It will eventually lead to our downfall so hold on to your integrity.

MOLESKIN:
Swerve in his time management this week as he gets back into his normal routine. Smuggler’s wife in a possible job promotion.

ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal at 8:30 – Open to boy and girl 2.0s

Not that song again!

July 16, 2021 Smuggler

THE SCENE: 87% humidity felt like 71 and clear skies, best and worst of both worlds.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tabata- 2 min- 4 rounds- 30 Sec on 5 off

change exercise after each round – Squats, Merkins, BBS, Plank hold

THA-THANG:

Q had set a timer for 12 and 30 min into beatdown, at that time Q stopped the beat down and Chumbburpee was held. The pax anticipated the first time which occurred right at the end of Thing 1 but the second time was a pleasant surprise which happened in the middle of thang 3 .

Thang 1

11’s- Grindstone Sidewalk Hill – Star Jumps and Apollo Ono’s SC

Thang 2-under pavilion

Super set- of Lat Step ups with knee drive on benches 10 on each leg and Dwight Howard for 20
After each set pax went to the wall under the pavilion and did ascending testacies, 10 derkins IC, up the wall a few steps 10 more derkins IC, than 20 seconds hold.
on round 3 pax did a 30 second hold instead of derkins

Thang 3- 21’s at the hill behind the Grindstone- SL Lunges and American Hammers

MARY:
Tabata – 4 min- Leg raises and starfish crunches
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
” Do not pray for an easy life. Pray for the strength to endure a difficult one.” Bruce Lee
MOLESKIN:
Please keep walts friends family in mind as the deal with passing of a loved ones. recovery for Walts coworker. Please keep my cousin in your prays as he handles some challenges in life.
ANNOUNCEMENTS:
Moses house tomorrow at 5. 2.0 work on on the 24th!