F3 Knoxville

Tag: Shooter

Konquer the Kranky Kraken

THE SCENE: 35 degrees with a slight breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 17 IC
  • Cherry Pickers x 10 IC
  • Mosey to CMU Pile and take it to the center of Kraken

THA-THANG:
While running in place, the PAX was instructed to keep moving for the entire workout. Running in place, moseying, and SSH were the only acceptable forms of rest. If you were called out by another PAX for being stationary, a 10 burpee penalty was assessed. (Side note: no burpee penalties were needed. Well done, gents!)

The Kraken consists of 8 cones in a circle. Each cone had an exercise & number of reps on it. The PAX was instructed to complete the exercise, run to center for 20 CMU overhead presses, Bernie Sanders back to the cone and perform the exercise a second time. Each PAX then completes a lap around the circle to proceed to the next cone. Lap 2 was performed in reverse order.

Exercises were as follows:

  • Smurf Jacks x 30
  • Star Jacks x 30
  • Reverse Lunges x 30
  • Dry Docks x 30
  • Flutter Kicks x 20 (4 ct.)
  • Hello Dolly x 20 (4 ct.)
  • Alternating Shoulder Taps x 20 (4 ct.)
  • Narrow Squats x 30

Return CMU to pile and circle up for MARY.

MARY:

  • Plank Jacks x 30 IC
  • Mountain Climbers x 30 IC
  • Ring of Fire (Merkins) until time expires

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be intentional with every action you make.  

Recently my M and I were rushing to get out of the house on time for Easter Sunday with her parents. The added 1 hour commute to their church adds some extra effort towards an already busy morning with a 2 year old that really doesn’t understand the concept of “hustle”. We were already 15 minutes late and still not on the road when my increasing frustration boiled over. My patience was shot and I let her know it using a tone that, quite frankly, I wouldn’t like if someone else used towards my M.

What did I accomplish with that action?

My goal that morning was to help her, yet my actions didn’t reflect that. I reacted to a situation (poorly) rather than making an intentional effort towards getting us out of the house. What difference did I make by showing my frustration? If anything, it slowed our departure rather than speed it up. It certainly didn’t set a good example for daughter and it did not show my wife that I loved her. Even if I was right to be frustrated, my actions weren’t intentional. The only thing I accomplished was hurting her feelings and that was definitely not on list of goals for the day.

What should I have done instead?

Take a second before you act and make sure those actions are an intentional step towards your goals. Hasty reactions rarely yield the intended results, and if you aren’t moving forward towards your goals you probably aren’t being a good leader.

Be intentional with every action you make.  It sounds simple. We probably learned it in kindergarten, but we have to apply the lesson.

MOLESKIN:
I’m really glad 10 other knuckleheads showed up to work out this morning because the fartsack was tough to climb out of this morning. Thanks, PAX!
ANNOUNCEMENTS:
Sign up for Hardship Hill if you’re able to participate and/or volunteer!

No Phish at JUULCO

THE SCENE: Wet and Cold

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

MikeyiP

Merks x 10 IC

Imperial Walkers IC x 15

5 Burpees

THA-THANG:

  • Blimped our way to sophomore hill
  • Dora at sophomore hill (100 burpees, 100 merks, 100 squats)
  • 1/2 Aiken Legs (10 Box Jumps, 10 Lunges, 10 Squats, 10 Smurf Jacks)
  • Mosey toward AO
  • Couple Sets of Sprints
  • We did some flutters IC and superman swims in there a few times

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recently met an old friend for dinner. It was good to catch up with him. I reflected on our time together and the moments where we began to take different paths. My friend certainly had a rough time for a few years. Maybe I did not fulfill my duty has a friend to be more open and willing to be supportive when I suspected something was going wrong. I do not mean to say that we should be very assertive, but rather we should ask them if everything is alright. Just reaching out to someone can be enough.
MOLESKIN:
Read what Cap’n posted

https://f3nation.com/category/q/
ANNOUNCEMENTS:
Hardship Hill get on yo team playa

BLIMPS with a side of Aiken Legs

THE SCENE: warm and breezyF3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 10 baby arm circles (forward and backwards)
  • Michael Phelps
  • 15 tempo squats
  • 15 tempo merkins
  • 10 rockettes
  • 10 windmills
  • THA-THANG:
  • BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks, 30 squats
  • BLIMPS on way to soccer field and run 2 sprints
  • BLIMPS on way to steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 Iron Mikes
    • 20 squat jumps

BLIMPS to soccer field and run two sprints

Merkin, Squat, BBS and CDD suicide ladder
MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Rest – find time to rest.  Find time to recharge so you can lead your family, lead at work, and lead your friends well.  Don’t get burned out.  Whatever it is that recharges your batteries, go and do it.
MOLESKIN:

ANNOUNCEMENTS:
Find a team for Hardship Hill

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page

Krak a lakin

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

Big circle of 8 cones about 30yd diameter
1) 30 CMU CURLS
2) 30 CMU squats
3) bear crawl to center and back x2
4) get ups with the CMU X5
5) 10 blockies
6) 20 squat high pulls
7) 10 one arm rows each
8) 20 merican R-L swaps
Run a lap around the circle after completing each exercise
(completed two rounds)
run 5 laps around circle

MARY:
Flutter kicks x30, Superman’s, iron mikes, Tweet-E inspired one armed Spider-Mans

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Give your best to God and others. Example of a friend staying at the house and putting them up in a nice bedroom as opposed to the basement floor.

MOLESKIN:
Teeet-E is a beast. One armed everything. Also, word for the wise. If you have a son and he wants to date his daughter. He will meet with him before and explain to him that he knows he as a penis.