F3 Knoxville

Tag: Shooter

Lushish lunges

THE SCENE: 40 and clear

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Lushish lunges

  • mosey to the outhouse 20 box jumps OYO
  • mosey with CMUs to where the boats park
  • lunge/curls between light poles first 5 poles
  • 10 merkins at each pole
  • lunge/overhead press between light poles next 5 poles
  • 10 squats at each pole
  • increasing squats/bent over row between lights poles
  • 10 merkins at each pole
  • lunge/curls between light poles next 2 poles
  • merkins at each pole
  • mosey back to the AO

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
Welcome FNG Vegan
CIRCLE OF TRUST/BOM:
Friends, you have some you haven’t spoken to in awhile call them and check on them.  Friends in F3 hold each other accountable to workout, but we should also hold friends accountable to read the Word and spend time with our God.  Plus, we all have friends we haven’t heard from in awhile or haven’t contacted in awhile and we need to reach out and check on them.  We never know what trials and tribulations other brothers are facing and the simplest text of “hey checking on you” or “hey haven’t heard from you” can change a persons day.

“A friend loves at all times, and a brother is born out of diversity” – Proverbs 17:17
MOLESKIN:
I’m a friendly guy.  I have good stories and funny jokes.  I have many people I know.  I’m in a career field where I trust my life to my coworkers.  But…I have very few true friends.  However, since joining F3 I have not only made friends but meet my “brothers form other mothers”.  Lifelong friends are not something you have and make everyday, but I have made them through F3.  I’m talking about guys helping each other through the darkest of times, death, divorce, depression, etc, to give them a shoulder to lean on or a hand to help them up.  To guys celebrating life and birthdays and making time just to be together.  And I’m talking about guys that not only drive to Asheville when I’m on a road trip and my motorcycle breaks down, but who I share a Bible study with and who are more than willing to hold me accountable to spend time in God’s word.  Friends talk about that kind of stuff, but brothers do that kind of stuff.

EDIT: Afterwards I was told my Q seemed a little soft from my normal Qs.  I’ll have to work on that for next time….
ANNOUNCEMENTS:
Tank’s OCR race Hardship Hill

Tri-Dora

THE SCENE: 54 degrees, clear. Basically perfect
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SHH X20, Cherry Pickers x6, 5 burpees,Rockets x10 3-ct

THA THANG:

Partner up
Carry CMU to boat-1 per partner
Dora
100 curls
100 presses
100 triceps
100 bent over rows
Partner 1 does CMU work while
Partner 2 does suicide runs on 2 light poles stopping for 2 burpees at each

Mosey to Cory Hill (leave CMUs)
DORA 2.0
100 ground touching Squat jumps
100 merkins
Partner 1 does excercise
Partner 2 bear crawls up and down (forward facing) the hill.

Move to steps
DORA 3.0
300 LBCs
Partner 1 runs steps to rock while partner 2 does LBCs

10 burpees

Mosey to get CMUs
Mosey to AO

20 3-count Calf raises

MARY:
ring of fire -push down leg lifts

Flutter kicks x22

COUNT-OFF & NAME-O-RAMA
20 HIMs
CIRCLE OF TRUST/BOM:
I lost my cool yesterday with my son and wife, and I had to look for this scripture to refer to.
“My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry, because human anger does not produce the righteousness that God desires.”
‭‭James‬ ‭1:19-20‬ ‭NIV‬‬

God is very slow to anger with us. If he wasn’t, we would be gone a long time ago. How can we not do the same to our family and friends?                      MOLESKIN:
We lost a CMU today. It served us well.
ANNOUNCEMENTS: 3rd F this weekend

Sprints and Hills

THE SCENE: 40 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We stretched on our own
THA-THANG:

  • mosey the long way to the soccer field
  • sprint the length of the field and mosey back on the sidelines x a lot
  • mosey to the paved hill
  • up the hill to the bench and back down x a lot

MARY:
No Marys here, just a bunch of dudes tired from wind sprints
COUNT-OFF & NAME-O-RAMA
We really should start doing this.  If you were there and I missed you sound off.
CIRCLE OF TRUST/BOM:

MOLESKIN:
Swirlie kicked all our butts and then embarrassed us more by saying he was going home to lift.  I hate that guy.
ANNOUNCEMENTS:

Cripples

THE SCENE: ColdWetDark

WARM-O-RAMA:
Baby Arm Circles

Merkins IC

THA-THANG:

Had some serious modifications as 2/3 of the group were injured

Lunged in between medians with increasing reps of merkins up to ~8

Decided to try something else

Proceeded to do

3x

30 Dips

1 min superman swims

Core exercises (Flutter kicks, Box Cutters, Hello Dollys)

Found another spot

2x

Seated pullups

1 min superman swims

Core exercises

Limped back to the AO

 

MARY:
Rotated between calf raises and ruck sack curls
COUNT-OFF & NAME-O-RAMA
Neutron Booster Shooter
CIRCLE OF TRUST/BOM:

Currently, there is a great deal of uncertainty in the world. Much of it is pessimistic. I thought I could shed some light with the BOM. According to my statistics, the world right now may be the best it has ever been. Steven Pinker just released his book Enlightenment Now: The Case for Reason, Science, Humanism, and Progress. If you do not want to read it you can check out this link- http://humanprogress.org/blog/the-worlds-getting-better-all-the-time

 

The web page cites significant improvements made in 2017.

Despite all the doom and gloom we should remind ourselves that we seem to be doing fairly well for ourselves. In other words, doing the right things has positive results in the world.

 

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill- When you sign up, join any team. We can sort all that out later.

No Running

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

  • SSH x 10 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • LBAC fwd/bckwd
  • OYO stretches for 20-30 seconds

THA-THANG:

  1. Lunge across parking lot to the outhouse
    • PAX choice:  30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
    • Plank when finished
  2. Move to road & Forward Crab Walk up the hill to the speed bump
    • 25 Diamond Merkins at the speed bump
    • Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
  3. Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
    • 50 Calf Raises at the sign
    • Ab work until 6 finishes broad jumps – same as above
  4. Bear Crawl parking spaces to the parked Jeep.  Paula Abdul style (2 fwd, 1 back).  5 Carolina Dry Docks each time you stop to change directions.
    • Abs until the 6 finishes
  5. Duck Walk back to where we started the bear crawls
    • 50 Squat Jumps
    • Abs until 6 finishes
  6. Inchworm Merkin down the hill to the speed bump
    • 25 Superman Swims
    • Abs until 6 finishes
  7. Groucho Walk down remainder of hill to the parking lot turn in
    • No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong!  La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question:  Do you obey what God tells you to do?  If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind.  PAX did an awesome job pushing themselves.  Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19