Shrimp Net – F3 Knoxville

Wall-O-Rama

November 18, 2022 Butterfingers

THE SCENE: Clear and Crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops x 15, Tempo Squat x 10, Cherry Pickers x7, Tempo Merkin x 10, BDACs Fwd/Bwd x10
THA-THANG:
Wall Biscuit – 15 Pistol Squats each Leg, 15 Incline Merkins, 15 Dips, 15 2x Step ups or 15 x Jump Squats…then

1 Lap & Repeat Circuit, 2 Lap & Repeat Circuit , 3Lap & Repeat….

MARY:
Bring Sally Up and Bring Sally Down (Hollow Hold to Tuck)
COUNT-OFF & NAME-O-RAMA
Butterfingers, Domino, Grouch Smuggler, Shrimp Net
CIRCLE OF TRUST/BOM

Show Up Every Day

Marcus Aurelius says: ‘’ You must build up your life action by action and be content if each one achieves its goal as far as possible and no one can keep you from this’’. Even after a solid purpose and a practical plan, almost 95% of us fail to achieve our goals. We fail because we fail to be consistent. We need to show up, every day, and put in the work. The simple act of showing up and immersing yourself in your craft does wonders for mental endurance. You build focus and come to terms with the arduous process that it takes to achieve anything great. You have to put in countless hours of work before you reap any of the benefits. Self Discipline is nothing more but the habit of consistency. Finding the motivation to do something again and again until you start seeing results. Even if you fail or don’t succeed, if you didn’t exercise, it doesn’t define your character. Your ability to keep going is what moulds you into a disciplined and strong person. A bad day doesn’t have to become a bad week, a bad week doesn’t have to become a bad year. The moment you wake up, remember, that the new day is a new life and move forward by opening your eyes and focusing on what is in front of you, which is life itself.

Man in the Arena

November 16, 2022 Shrimp Net

THE SCENE: 40 Degrees, humid~ish

F3 WELCOME & DISCLAIMER

Found Yourself at F3
- Free Work out
- Open to all men
I am Shrimp Net
I am not a professional, I do not know your injuries, if you need to please modify
I am not being paid to be here
You are not paying to be here

WARM-O-RAMA:

Smo-tivators: Start @ 7 Each, work down
5x Cherry Pickers
10x Imperial Walkers

THA-THANG:

Mosey #1: (to Stairs @ oval office)- Stop to Blockee

Team Up
- Pax #1 overhead carry up/down the stairs, while Pax #2 does CMU Thrusters for time, switch to do 3 reps each.

Mosey #2: To baseball Field #1

Pin-Wheel- 5 Stations with center exercise W/ Partner (Overhead carry from Hub to Spoke)
- Center Exercise- (For time while partner Pax does Spoke Exercise)- Goblet Squat
- Station #1- 10x;15x;20x Curls
- Station #2- 10x;15x;20x Overhead Press
- Station #3- 10x;15x;20x Crossover Lift
- Station #4- 10x;15x;20x Merkins
- Station #5- 10x;15x;20x CMU Swings

MARY:
25x Flutter Kicks

10x Hello Dolly

LBC for Time!

COUNT-OFF & NAME-O-RAMA
8 Showed up for a Balmy November Morning!

Hot Squat; Domino; Smuggler; Butterfinger; Baby Weight; Walt; KY; Shrimp Net
CIRCLE OF TRUST/BOM:

Man in The Arena

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

The “Ultimate” Beatdown

November 9, 2022 Walt

THE SCENE: Cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to oval office (track) with some leg stretches along the way.
THA-THANG:

Since this was acting as my birthday queue, we did one of my favorite things….played ultimate frisbee! It was dark of course so we played on the Middle School football field where the most lights are. It worked but was a challenge to catch dew (see what I did there?) to the wet grass and when the disc was coming from the direction of the lights (since they are only really on one side of the field).

When the disc was dropped we did merkins for awhile but ended up modifying to keep game play moving. The team that was scored on had to do 10 burpees.

MARY:
cherry pickers, overhead claps, little baby crunches
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The day before I lost my patience and control when it was time for the boys to get in the car for school. It ultimately ended up well as I was able to model apologizing and talked with my son about how I could have handled the situation better. I have continued to reflect on the situation and come to realize that I lost control of myself because I felt like I lost control of the situation. My main takeaways from the experience were:

It’s okay to not be in control of a situation but it’s not okay to not be in control of yourself
In order to be able to respond in a better way, I need to work on myself outside of those moments. It’s much like sports, you get better outside of games. That’s what practice is for.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Sevens and Strength

November 9, 2022 Baby Weight

THE SCENE: Another beautiful morning in November!
F3 WELCOME & DISCLAIMER

All disclaimers noted by Q.

WARM-O-RAMA:

Cherry Pickers IC – x10
Wind Mills IC – x6
Tempo Squats w/Jump Squat @ the top IC – x10
OH claps – x10

THA-THANG:
1) Sevens on Church Hill

Squats at the top
Merkins at the bottom

2) (5) station exercises in the form of a Power T on the b-ball court

– 10, 15, 20 reps / per round; OH CMU carry between stations. Once PAX finished 20, then start going back down.

CMU Curls
CMU Chest Press / Extensions
CMU Squat Sits (on the bench)
CMU BBS
CMU Good Mornings

MARY:

Flutter kicks IC – x35
Ankle Touches – x20
Hamstring stretch – Q countdown
Arm stretches for remaining time

COUNT-OFF & NAME-O-RAMA
@Baby Weight, @Butterfingers, @KY, @Pinocchio, @Shrimp Net, @Smuggler, @Swerve

CIRCLE OF TRUST/BOM:
Never underestimate the importance of quiet time with our Lord and Savior; ” As the deer pants for streams of water, so my soul pants for you, my God. My soul thirsts for God, for the living God.” Psalm 42:1-2

11/2/2022 Arsenal

November 2, 2022 Nair

THE SCENE: Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to track.
THA-THANG:
Thang 1: partner up and run opposite directions around track. When you pass each other, do exercises in a pyramid manner

10 BBS
20 merkins
30 squats

Thang 2

Back at basketball courts. Walking lunge the sideline, bear crawl baseline with burpees in the corners. Every round, increase burpees by 1. After 10 min, switch to reverse lunge and crawl bear

MARY:
Pax Roulette
COUNT-OFF & NAME-O-RAMA
9 including FNG Lab Rat and DR member Nightlight. Welcome!
CIRCLE OF TRUST/BOM:
If you never taste a bad apple, you will never appreciate a good apple
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.