F3 Knoxville

Tag: Shooter

Carry the Weight

THE SCENE:  Mostly clear with some chalk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x 15 IC
SSH x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
Mountain Climbers x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
THA-THANG:
“Gunny”
For time: SCALE AS NECESSARY
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
Wear a ruck, weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
MARY:
Mary didn’t show as the workout tapped out the PAX
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.  He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

The take-away here today was leave your burdens here – the PAX together can bear them.
MOLESKIN:
We had some initially apprehensive PAX, but the shouldered the weight and surprised themselves with how much they could carry.   I left impressed!
ANNOUNCEMENTS:

  • 2F on 11Aug18, “The Outlook” downtown 08:30
  • Kickball tournament 18Aug18
  • Truckin’ to the Pound 25Aug18
  • 3rd Anniversary of F3 in Knoxville – early November

Colonel Forbin Ascends Again…. and will be again later

THE SCENE: 70 or summthin Clear skies
WARM-O-RAMA:
SSH x 15 IC
Little Baby Arm Circles Forward and Back x 10 IC
Tempo Squat x 10 IC
Cherry Pickers x 10 IC
5 Burpees OYO
OYO Stretch
THA-THANG:
1/2 Ran up Jucomanjaro while the other half did exercises at base camp
Base camp exercises- 30 Merks, 30 squats, 30 4 ct. Flutter kicks
Little swimmin in there with some other ab stuff before we made our way to the AO
Boxcutters IC x 30
Merkins IC x 15
Mosey to nearby lot
7s
BBS and 4 ct. Monkey Humpers
Merkins IC x 15 to finish it off
MARY:
Mary was there in bits
COUNT-OFF & NAME-O-RAMA

10 PAX
CIRCLE OF TRUST/BOM:

Frankl writes from Man’s Search for Meaning-
“Let us first ask ourselves what should be understood by “a tragic optimism.” In brief it means that one is, and remains, optimistic in spite of the “tragic triad,” as it is called in logotherapy, a triad which consists of those aspects of human existence which may be circumscribed by: (1) pain; (2) guilt; and (3) death. This chapter, in fact, raises the question, How is it possible to say yes to life in spite of all that? How, to pose the question differently, can life retain its potential meaning in spite of its tragic aspects? After all, “saying yes to life in spite of everything,” to use the phrase in which the title of a German book of mine is couched, presupposes that life is potentially meaningful under any conditions, even those which are most miserable. And this in turn presupposes the human
capacity to creatively turn life’s negative aspects into something positive or constructive. In other words, what matters is to make the best of any given situation. “The best,” however, is that which in Latin is called optimum—hence the reason I speak of a tragic optimism, that is, an optimism in the face of tragedy and in view of the human potential which at its best always allows for: (1) turning
suffering into a human achievement and accomplishment; (2) deriving from guilt the opportunity to change oneself for the better; and (3) deriving from life’s transitoriness an incentive to take responsible action.”
This is why I love F3 and all of you men. It seems that all of this applies to my time with you all.

Link to the pdf of the book is below. http://www.fablar.in/yahoo_site_admin/assets/docs/Mans_Search_for_Meaning.78114942.pdf
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Kickball tourney ~18th
Anniversary Nov 3rd + 4th will be a picnic
Truckin to the Pound is ~ 8/25

Spinnin the HIITs in Mt. Juco

THE SCENE: warm and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
.Baby arm circles forward

Baby arm circles Back

Hurdlers stretch

Quad stretch

Mercans

Bboys 

Superman banana

Hurdlers and quads again

Mercans

LBCs

Mercans

Box cutters

Hurdlers and quads

THA-THANG:
moseyed over to mighty Mt  Jucomanjaro for 8 reps of high intensity interval training up the hill.  Performed 3 times a week this type of workout can improve many physiological parameters of fitness and only takes 18 minutes of your time.   It can be done in many forms including elliptical machine, the dreaded burpees etc .

  • 30 second sprint up the hill
  • Like being chased by a rabid dog
  • 90 second recovery walk back down
  • Repeat 8 times
  • moseyed back to the AO.

COUNT-OFF & NAME-O-RAMA
booster

speedo

trolley

snaggletooth

rocket

stye

shooter

waxjob

pinkeye

CIRCLE OF TRUST/BOM:
Living in God’s presence:  What we consider sin is not really sin but the symptoms of our sinful state. The essence of sin is the willful turning away from God.  And the opposite of this is repentance, or turning back to Him.  Left to our own devices we tend to  pull away but the Spirit draws us back . God is always calling us to Him and we have the gift of His presence and the option to turn away.
MOLESKIN:

ANNOUNCEMENTS:

 

Circuits

THE SCENE: 70, lower humidity, VERY NICE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

10 Cherry Pickers

10 Baby arm circles forward and back

10 Tempo squats

10 Merkins OYO
THA-THANG:
Circuit around the AO on the outer paved loop.  1 lap = 1 mile

Exercises along the loop;

  • 25 werkins
  • 25 CDD
  • 30 Squats
  • 20 dips
  • 20 merkins
  • 20 lunges – 10/leg
  • 20 easy ups
  • 20 flutter kicks, 4 count
  • 20 derkins
  • 40 step ups – 20/leg
  • bear crawl parking lot to the flag (~40 yards)

some Pax got 3 loops, some got 2-1/2 loops

MARY:
LBC

Box Cutters

Squat jumps
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Cosmo got 3 laps!
ANNOUNCEMENTS:
Trucking to the pound CSAUP

F3 anniversary and family picnic

11’s

THE SCENE: Low 70’s I think…pretty nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Cherry pickers x 7
  • Burpees x 3
  • Tempo Merkins x 10
  • Burpees x 3
  • Tempo Squats x 10
  • Burpees x 3

 

THA-THANG:

  • 11’s on tennis court.   Bear crawl forward, crawl bear backward.  Dry Docks/Merkins
  • 11’s with pee rocks.  Lunge across & back with rock.  Flamingos/Goblet Squats
  • 11’s running across row of parking spaces.  Burpees/4-ct shoulder taps

MARY:

Tried a new exercise….it was a bust….plus it was 6:15

COUNT-OFF & NAME-O-RAMA
16:  Wagon Wheel, Flute Loop, Ratchet, Snitch, Shooter, Abacus, Waxjob, Booger, Wallball, Ribbed, Onesie, Junk, Mayberry, Frosty, Scooter, Bartman

CIRCLE OF TRUST/BOM:

Change.   It’s inevitable.   The question is how are you going to handle it?

MOLESKIN:

ANNOUNCEMENTS:

Guardians for Garrett kickball tournament coming up

Truckin to the Pound coming up

F3 Olympics / convergence event coming up