F3 Knoxville

Tag: Rep Sleepy

Stretch

THE SCENE: 69 degrees, 95% humidity, mostly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Plank walkouts, Imperial squat walkers.

Mosey across the AO and then skip back.
THA-THANG:

Mosey with CMU toward Mt. Crumpit, drop off CMU, and head to the fountain.

Progressive Light Pole Workout

Do these reps of the following exercises. (6-9-15-18-21)

WWII’s at Base

Merkins at Poles

Mosey back to the CMUs at Mt. Crumpit.

Partner 138’s

Modified Dora where one starts the doing 138 reps with CMU while partner run to back side of Christmas tree, does one burpee, and heads back down to pick up where partner left off.

Curls

Thrusters

Floor Presses

Bent Rows

Russian Swings

Triceps Extensions

Lawn Mowers (Each Arm)

Upright Rows

Note:  Most made it to the Russian Swings before heading back to AO.  138 Thrusters were a little much.

MARY:
Box Cutters, Flutter Kicks, LBCs.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
Heard a song from 1969 on the way to the beatdown, “And When I Die” by Blood, Sweat, and Tears and my watch recorded 69 degrees during our workout.  That’s appropriate because today is my 69th birthday.  The reps commemorated my milestone with a total of 69 merkins and WWIIs.  Divide the partner workout reps by 2 and that’s also 69.

The concept of goals came to mind as a topic to discuss.  I worked for a company for 42 years, 35+ full time and then another 6+ off and on after “retirement.”  We lived, breathed, and died by objectives – setting goals.  We had goals, stretch goals, super stretch goals, short term goals, long term goals, etc.  By and large goal setting and working toward them is good.  Personal goals are good too.  I’m not talking about New Years resolutions.  They are goals, but seldom do people, especially me, put much thought or dedication toward meeting them.

I remember a personal goal back around 1978.  I ran 5 or 6 days a week; mostly with two other guys. One was about 15 seconds faster per mile than me and the other about my speed.  I had a goal of running a 10k in under 40 minutes with my daily runs of around 3.5 miles at a pace of 7:30 +/-.  My first race, the second running of the Knoxville Expo 10K in 1979, I beat that goal with a 39:31 time.  My problem was that I did not have a goal set for myself after that.  I quit running for two or three months until I realized that I had set the wrong goal.  It should have been something like miles per week or runs per week.  Once I got my head right, I got back into it until plantar fasciitis put an end to serious running a few years later.

As I said, goals are good if we put thought into them, make them reasonable, make them a target that is tough to meet.  Our faith needs them, too.  They can be centered around Bible reading, quiet/prayer time, attending church, being an active volunteer in church, putting our faith into actions.

What goals do you strive to attain?  Give it some serious thought.

MOLESKIN:
Remember Kim, Dan, and their children as they face Kim’s losing battle with brain cancer.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Long Way Around

THE SCENE: Hot and humid

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x15; LBAC X10 (forwards and backwards)

THA-THANG:
Indian run carrying Dwayne (a 19 pound rock) the long way to the Gravel Pit. (Turn right off grinder, left on Best St, and left on Montvale Station)

Partner up where one partner runs down the hill to the street and Bernie back up hill while other partner works through a series of exercises with 100 reps per excersise.

  • WW2 Sit Ups
  • Shoulder Taps (2-ct)
  • Mountain Man Poopers
  • Hello Dolly
  • Merkins
  • Jump Squats
  • Boxcutters
  • Mountain Climbers (2-ct)
  • Iron Mikes (2-ct)

MARY:
Mosey back to the Grinder

COUNT-OFF & NAME-O-RAMA
8 HIMs including guest, Cockpit from F3 Greenville, SC

CIRCLE OF TRUST/BOM:
A few quotes from Dwayne “The Rock” Johnson this morning:

  1. “Success isn’t overnight. It’s when every day you get a little better than the day before. It all adds up.”
  2. “Success isn’t always about ‘greatness,’ it’s about consistency. Consistent, hard work gains success.”
  3. “All success begins with self-discipline. It starts with you.”
  4. “Success at anything will always come down to this: focus and effort. And we control both.”
  5. “The single most powerful thing I can be is to be myself.”

MOLESKIN:
Pray for Fins as they will be closing on their house soon and leaving to travel in their RV for a year on the 18th.

ANNOUNCEMENTS:

Thing 1 & Thing 2

THE SCENE: 65 degrees, clear, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 x SSH IC

10 x arm circles IC (forward and back)

10 x tempo squats IC

5 x tempo merkins IC
THA-THANG:
Mosey up the greenway to the highest point in Springbrook Park.  Longer mosey than usual.

Thing 1:  4 Exercises with 100 reps each.  Break up the exercises any way you want, but no rest.  Go from one to the other:  Merkins, Big Boy Sit Ups, Squats, Flutter Kicks (2ct).  When complete run to wooden bridge and back.

Mosey down the greenway to Mt. Crumpet.

Thing 2:  Run up Mt. Crumpet, around the Christmas Tree, and back down.  5 Jumping Squats at the bottom.  Repeat….over and over again, then one more time.

Mosey back to the grinder as a group for Pax Roulette:  Many exercises called including: Alphabet, little baby crunches, catalina wine mixers, merkins, protractor, bicycle crunches, and others that I’m forgetting.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
A big part of F3 is to develop leadership.  One way to develop leadership is to read about great leaders from the past.  Great leaders were not perfect all the time.  They often experienced great failures, but we tend to just remember the good things.  One example that I learned recently was about Winston Churchill.  Most remember the great leader of the UK during WW II.  However, during WW I he was in charge of the British Navy and he presided over a huge failure.  The British and their allies attempted what was at the time the largest sea invasion in history at Gallipoli, Turkey.  The campaign lasted months and ended in 10’s of thousands of deaths and defeat for the British and their allies.  Churchill resigned his leadership position and in a short time enlisted in the army…and went to the front lines.  This was a rich man who was essentially born in a castle.  But he owned his failure and set about doing what he could to move forward.  The men on the front lines recognized Churchill’s ability to lead men and over time his career and reputation recovered.  Today we know him as the prime minister of the UK who stood up to Nazism.
MOLESKIN:
Praying for healing for F3 brothers with injuries.
ANNOUNCEMENTS:

Really more SSH???

THE SCENE: Nice fog had set in, the humidity was as thick as pea soup. Q tired to get some music going, but the mumble chatter filed the air!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • High Knees down and back
  • Side Shuffle up left back right
  • High Skip – down back
  • Heel Kicks- down back

THA-THANG:
Circle circle Circle-

PAX forms a circle, size of the circle increased with each round. RD 1 arms length, Rd2 3 body distance Rd 3 hells on edge of the court. PAX used cones to mark their spot.

Each pax moves a 50 lbs ruck around the entire circle using the method prescribed by the Q. Once they get back to their start spot they will deliver the ruck to the next pax using the movement prescribed.  Rest of the PAX is doing exercise prescribed till the ruck gets to them.

  • RD1- Ruck is moved by Bernie around the circle; rest of pax is doing squat jumps. Forward lunge to deliver ruck to next pax
  • RD2- Ruck is moved using side shuffle to the right; rest of pax is doing SSH’s. Side Lunge to deliver the ruck to next pax
  • Rd3- Ruck is moved doing side shuffle to the left; rest of pax did plank holds, squat holds, and SSH’s. Reverse lunge to deliver the ruck.

MARY:

5 Min EMOM- Burpess and suicides.

  • Rd 1 – 2 burpess, three line suicide ( foul line, three point line, half court)
  • Rd 2- 3 Burpee’s , three line suicide ( same as RD1)
  • Rd 3 – 3 Burpees , Three line suicide ( Same as last two)
  • Rd 4- 3 Burpees, 4 lines ( Foul line, three point, half court, opposite three point)
  • Rd 5- 3 Burpees, 4 lines

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership starts with asking questions. The best leaders understand that we empower those we lead by asking questions and being though proving leaders not demanding leaders. I shared an exert from an article on Socratic Leadership. The goal is use questions as a powerful leadership tool. ” Questions can also be used to communicate beliefs, set cultural norms, and push the edges of peoples thinking.”
MOLESKIN:
We recently discovered that my 11 yr old step son has been looking at pornography. As parts this is never an easy conversation. I ask that we have the strength to approach this in a manner that encourages our son to come to us to ask questions not to push him to be afraid.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mouth breather

THE SCENE: 72 degrees, 110% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers. Hold a low plank, last man to touch the ground gets first spot in the Indian Run.
THA-THANG:
Indian run around the AO, arrive at the best/worst hill at the Bomb shelter (Corner of Nobel and Alcoa). Complete 11’s (WW2’s and Bodybuilders) running between the aforementioned intersection and the stop sign at the top of the hill.

MARY:
CMU curls and tricep extensions for time
COUNT-OFF & NAME-O-RAMA
13 PAX and one FNG. Welcome Mouse! Good to see Cable guy back out in the gloom for a second day this week! We also enjoyed hosting Sand Wedge from F3 Augusta.
CIRCLE OF TRUST/BOM:

Shared a quote by philosopher Dave Chapelle: “Our culture has accepted two huge lies. The first is that if you disagree with someone’s lifestyle, you must fear or hate them. The second is that to love someone means that you agree with everything they believe, say or do. Both are nonsense. You don’t hace to compromise convictions to be compassionate.”

Shared this quote for two reasons: One because it resonated with me and we could all stand to be a little more compassionate. Two, I wanted PAX that have not lead b/c they may be intimidated by the COT to know that it doesn’t have to be profound and encourage them to lead.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.