F3 Knoxville

Tag: Sake

Building Thoroughbreds

THE SCENE: Absolutely Smoking Outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Cherry Pickers IC x 5

Arm Circles front and back IC x 10

Walking Hamstring/Frankenstein Stretch

Walking Quad Stretch
THA-THANG:
We did a Seabiscuit workout today.  Do the work then run 1 lap.  Work stays the same, but lap increases by 1 each round until 4.  After 4, then the laps decrease.

  • 20 Merkins
  • SS with CMU of 20 Bent Row, 20 Curls, 20 OH Press, 20 Tricep Ext.  If you sit the block down, the must do 5 burpees before picking it back up.

This was brutal, but everyone put in work and it was amazing.

MARY:
Flash led Slutter Kicks IC x 20

Woodshack led Captain Thor up to 5 and 20

Neighbor led some horizontal SSH. (Forget what he called them)

Taco led some J Lo IC

Moses led some pickle pounders to cash out.
COUNT-OFF & NAME-O-RAMA
Flash, Moses, Snorkel, Radioshack, Tin-Man, KY, Drifter, Sake. Dreamer, Neighbor, Hammy, Taco, Woodshack, Pinocchio, Espy, Napster, Con-Air (FNG)
CIRCLE OF TRUST/BOM:
Stay Focused on your goals, your life, your mission for Christ, and the Word of God.  Stop worrying about outside things that are out of your control.  Peter walked on water when his focus was on Christ, but when his focus shifted to the storm going on around him and the fact that he was on top of the water, then he began to sink.  Make sure you stay focused on you, your family, your relationship with God, and stay focused in the Word.
MOLESKI
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

No Better Time for Bearicides

THE SCENE: Hot and Soggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Merkins x 10, Tempo Squats x 10, Cherry Pickers x 10, Lunges 25 ish
THA-THANG:
Cardio: Run to the Troll Bridge from the Grinder….(X) Burpees, Run back up the Hill to the Grinder (X) Burpees (3 Rounds) (15,10,5) = X

Bearicides:  7 Markers 15ish feet apart

  • Bear Crawl to 1
  • Crawl Bear to 0
  • 5 Get Ups
  • Bear Crawl to 2
  • Crawl Bear to 0
  • 5 Get Ups
  • etc…

MARY:
Box Cutters 4 Count (20), WW2 Situps (20), Peter Parkers 4 Count (5), Pickle Pounders 4 Count (20), LBC’s 1 Minute, Protractor (10,45,90,45,10)

COUNT-OFF & NAME-O-RAMA
15 HIMs…Butter Fingers, Drifter, Hammy, Gold Finger, Moses, Napster, Pinocchio, Sake, Soy Bean, Snorkel, Radio Shack, Taco, Tin-Man, Wood Shack
CIRCLE OF TRUST/BOM:

Look to this day!
For it is life, the very life of life.
In its brief course
Lie all the verities and realities of your existence:
  The bliss of growth
  The glory of action
  The splendor of achievement,
For yesterday is but a dream
And tomorrow is only a vision,
But today well lived makes every yesterday a dream of happiness
And tomorrow is a vision of hope.
Look well, therefore, to this day!
Such is the salutation to the dawn.
                                                      -Kalidasa

 

Bomb Shelter

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Little Baby Arm Circles, SSH
THA-THANG:
CMU lunges, twistand press from half court to playground. WW2’s at one end, Merkin’s at the other.

Sudden change, Indian run with CMU to Crumpet, sprint up for 15 LBC’s, mosey down for 5 Merkins. Rinse and repeat.

Indian run back to AO for dealers choice.

MARY:
Finished time with LBC’s
COUNT-OFF & NAME-O-RAMA
13 PAX enjoyed the CMU braved the day.
CIRCLE OF TRUST/BOM:
John 14, 15-17

Defeating negative self talk. Stop and think about the conversation running through your head on any given day. Chances are that in the span of a few seconds you can talk yourself out of any positive change you want to see in your life. Small changes like setting the alarm for F3 or major life changes that you know are good for you can be easily dashed by that internal voice that say “I’m not strong enough, not smart enough, don’t have the drive or energy to make this happen.”

Bullshit.

Here is the truth, own it: You are a well loved son of God and he wants good things for you, just like you want good things for your own children. He has given you the power of the Holy Spirit to walk with you each and every moment of your time here. Grab a hold of that power, ignore the negative self talk live your life pursuing the good things your Father has set before you.

MOLESKIN:
Continue to pray for the job opportunities for the PAX and spouses
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Oh What Luck

THE SCENE: Felt steamy, a little drizzle at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

10 Windmills

8 Cherry Pickers

10 Arm Circle F/B

THA-THANG:

Grab CMUs and mosey to Crumpet.

3 rounds of 7s with CMU exercise at the tree.

Round 1:

1 Get Up

6 Mr. Spectaculars

Round 2:

1 Bodybuilder

6 Goblet Squats

Round 3:

1 2-count Iron Mike

6 Thrusters

Bonus for the 6:

10 BBS at the bottom

10 Merkins at the top

Repeato

MARY:
15 CMU up Flutters

15 Chest Presses

15 second isometric hold

Repeated twice
COUNT-OFF & NAME-O-RAMA
9 Mighty men fought the fartsack and won
CIRCLE OF TRUST/BOM:
“Only those who will risk going too far can possibly find out how far one can go.”

-T.S. Eliot
MOLESKIN:
Those get ups start to bite after a couple rounds.
ANNOUNCEMENTS:

Blockees Across the Grinder

THE SCENE: Overcast… gonna rain soon and hopefully wash away the puddles of sweat we’re about to make in this humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

0 Burpees OYO
25 SSH IC
2 Burpees OYO
8 Cherry Pickers IC
4 Burpees OYO
16 Cossack Squats IC
6 Bupbees OYO
15 Hindurkins IC
8 Burpees OYO
15 Tempo Squat IC
10 Burpees OYO

THA THANG:
One good warmup lap down the park and back
Random Tabata – 4 rounds of 20s on, 10s off for each exercise rolled on the die:
Butt Kickers
6″ Plank
Iron Mikes
Bicycles
Burpees
Squat Jumps
Iron Mikes again

Called time on the Tabata halfway through the second Iron Mikes… We need to get to the 2 minute drill:

One CMU per person on the line.
Grab a battle buddy
One PAX does the exercise called out on the timer until relieved.
Other PAX runs to the line of CMUs and does three Blockee Broad Jumps, then relieves partner.
Exercises (2 minutes each):
Merkins
BBS
Crabettes
Box Cutters
Squat Jump
Monkey Humpers
Burpees

MARY:
Squeezed in about 12 4-ct American Hammers
COUNT-OFF & NAME-O-RAMA
15 PAX this morning
CIRCLE OF TRUST/BOM:
I’m serving on the worship team at church this Sunday, and one of the songs I’ve been practicing is a lively meditation on God’s faithfulness. The bridge repeats, “I will rest in Your promises. My confidence is your faithfulness.” He is faithful, and He has proven Himself in my life as I’m sure He has in yours. Remember His faithfulness in the past, and rest in his promises for tomorrow.

MOLESKIN:
Pretty much the second time this week for the same beatdown… Figured it was good enough to repeat today since my legs were still feeling it from Monday.
ANNOUNCEMENTS:
Assfault and a few others are working on a CSAUP for Big Ball/Asylum… Keep an ear out for more details!