F3 Knoxville

Tag: Simmons

What’s your “Why”

THE SCENE: Overcast clouds, 59°F, Feels like 58°F, Humidity 87%, Wind 1mph from NW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little baby arm circles, forward (10x) to large arm circles, forward (10x), to LBAC reverse (10x) to large arm circles reverse (10x)
  • 15x Overhead claps
  • 15x Seal claps
  • 10x Tempo Squats
  • 20x SSH

THA-THANG:

Deck of Cards

  • Hearts – Dead bugs
  • Diamonds – Superman Merkins
  • Clubs – Captain Thor
  • Spades – Squats

MARY:
Didn’t finish the deck

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I reading through School of Grit: Unlock Your Potential Through Purposeful Adversity right now. The following passage really hit me when I was reading it.

Your “Why” is the reason you are doing anything at any given time. It’s your fallback when things get tough. If you can’t answer that question, you will likely fail. Similarly, if your “Why” is extrinsic versus intrinsic, and you find yourself in a truly adverse situation, your likelihood of making it to the other side is slim to none. Your going to need a bucket full of “Whys” throughout your life depending on the various situations you find yourself in.

Brad Ritter –  School of Grit: Unlock Your Potential Through Purposeful Adversity

We do so many things in our lives without a good “Why”. We do it because we are expected to or because we think we need to. What is your “Why”? Don’t stop at the first “Why” dig deep and answer the question to as deep a layer as needed until you get to the depth you need to answer the question.

MOLESKIN:

ANNOUNCEMENTS:

VQ at the Brickyard, CMUs Required

THE SCENE: 50s, extra gloomy and wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH , Toy soldiers , Temp Squats, OH & Front Claps and Mosey
THA-THANG:

  • 20 Grave diggers, 20 Lunges out , Bear Crawl back (all w/ CMUs) repeat series w/ 10 reps then 5 reps.
  • Partner split exercise count while one partner marches 50yrd and back shrugging 2 CMUs. – 50 Burpees, 100 Merkins, 200 Mountain Climbers (single count)
  • Black Snake – Indian run but back man weaves his way to the front
  • 11’s – Box jumps/ step ups and CMU Curl Press

MARY:
Flutter Kicks, Hello Dollies & Froggers
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
vs Rom 8:28 Lets stop grumbling and complaining in the little things that we so often do. Our attitudes and perspective need to constantly be in check. Remember that God works ALL things to a Christians good. It’s easy to not pay attention to the little things when relating this verse but be mindful that our lives are made up mostly of the little things.

MOLESKIN:
Gmail will work on his counting in cadence skills. The double CMU shrug carry was harder than anticipated and distance was shortened after first march.
ANNOUNCEMENTS:
None from me.

The backyard is open

THE SCENE: 60 degrees and cloudy with a chance of meatballs
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 27 IC, T-Plank arm circles x 10 (B) both directions, Prone all-4’s hip circles x 8 bi-directional IC (B), Donkey Kicks prone x 8 (B) IC, Chinooks x 10 (B) IC, Seal Claps x 20 (B) IC, Manly Arm Rotations x 5 (B) IC
THA-THANG:
Mosey jog to the outer school wall and perform 20 Australian Nut Knockers x 20 IC followed by 10 Squat Jumps IC..then to the track

  • 1 lap around track to EZ bear crawl 15 yds do 15 MKNS
  • 2 laps around track to EZ duck walk 20 yds do 20 BBS
  • 3 laps around track to EZ crab walk 30 yds do 30 plank jacks
  • 4 laps around track to EZ lunge  40 yds do 40 SQTS

MARY:
10 supermans IC, 20 Box cutters IC, 20 Gas Pumps IC, 20 Crab reachers IC
COUNT-OFF & NAME-O-RAMA
A-Rod, Biohazard, Hamm, Herbie, Geppetto, Spellcheck, Natty, Simmons
CIRCLE OF TRUST/BOM:
The golden Rule
MOLESKIN:
Natty was a little miffed today and made some comments he regrets, asking for forgiveness
ANNOUNCEMENTS:
CSAUP 2/26

The Frozen Brickyard

THE SCENE: Light Snow and 18 Degrees with a bitter North Wind @ 12mph
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, Cherry Pickers, Wind Mills, Miscellaneous Stretches, LBACs, Mosey to Powell Station Park

THA-THANG:
1. Mini Brickyard Seabiscuit:

  • 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 3 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 2 Lap around Powell Station Park
  • 5 Burpees, 10 Merkins, 15 LBCs, 1 Lap around Powell Station Park

2. All HIM’s to the Rock Pile

  • While One Him Throws the Sandbag 5 parking spaces and back the other HIM’s grab a medium size rock.
  • AMRAP: Curl to Overheads, Rows, Merkins
  • HIM’s perform the AMRAP Exercises with Rocks while HIMS cycle through the Sandbag Throw.

3. Bear Crawl 7 Posts and Back to the Start with 7 Merkins performed at the post and then down to 6 posts,        5  posts, etc.

4. Mosey to Football Field and line up at the Back of the End Zone, Lunge to 5 yard line, 5 Squats, Sprint Back to starting point, Then R&R to 10, 15, 20.

5. One Lap Around the Track

MARY:
We took turns calling out: Flutter Kicks, Hello Dolly’s, Etc. Etc.

COUNT-OFF & NAME-O-RAMA
Simmons, F&E, Herbie, SpellCheck, Switchgrass, Hamm on Q
CIRCLE OF TRUST/BOM:
We have Exiles (The experience of afflictive emotions usually as a youngster i.e. shame, anger, etc.)

We Develop Protectors (Managers as socially acceptable ways of compensating or keeping unwanted emotions exiles and Firefighters reactive ways of dealing when the exiles are triggered) Both can be unhealthy ways of not facing our feelings or learning how to cope effectively with life and all it’s difficulties)

Then we have our self or the part of us connected to God that is able to live in reality and on life’s terms. We can use this self energy or connectedness to God to reach our exiles and help our protectors to not be so extreme in their ways.

ANNOUNCEMENTS:
CSAUP next Month was discussed.

Play to Win

THE SCENE: Cool, clear, perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 IC, SSH x 25 IC, Tempo SQT x 25 IC, ManMakers x 5 OYO, Bird Dog Hip Circles x 5 IC (B), ALL the next with BRIX & IC x 20 each (no rest b/w): Bicep Curls, seal claps, shoulder press, OH triceps, OH claps
THA-THANG:
Run to Norm Hill and pick up a rock at the tracks, partner up:

Bottom of hill partners do 300 BBS with rock while other partner runs to top of hill with their rock and do 10 jump thrust “rock”ets then run back and swap with partner until BBS complete.

  • all together now, run to top of hill and down the road to the next stop sign and do 30 Bonnie Blairs
  • run to old coffee house lot and perform 10 Burpees OYO
  • Run to mile marker 0.00 and perform 25 MKNS
  • Run to carwash and perform 50 SQTS
  • Run and RTN to AO

MARY:
10 Supermans IC, 15 Gaspumps IC, 20 Flutter kicks IC, 20 Bruce Lees IC, 20 Hello Dollies IC, Captain Thors (led by Fast n Easy) x5
COUNT-OFF & NAME-O-RAMA
The return of Sparkles & Biohazard, Fast n Easy, Hamm, Simmons & Natty
CIRCLE OF TRUST/BOM:
Galatians 6:9 Let us not be weary in doing good for at the proper timewe will reap a harvest if we do not give up.  Stand tall my bruthas through these challenging times, lead and stay driven to turn others into leaders, stay the course!  Be confident because we have the ultimate leader by our sides
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.