F3 Knoxville

Tag: Slappy

Togetherness

AO: shamrock
Q: Crawlspace
PAX: Baby Boomer, Crawlspace, Caveman, slappy, Skidmark, Snaggletooth (Elijah Tafao), Dumpster Dive, Mermaid, Macgruber
FNGs: None
COUNT: 9
WARMUP:
All Exercises in Cadence or in unison

– SSH (15)
– Arm Circles (15)
– Little of this/that/these/those
– Imperial squat walkers (slow cadence count) (10)
– Toe Merkins (20)
– Quad stretch
– Forward Fold
– Lunges (slow cadence count) (10)
– Inner thigh stretch left and right
– Merkins (10)

On your 6

– Freddie Mercury’s (15)
– Hello Dolly’s (15)
– Heels to Heaven (10)
– LBC’s (15)

THE THANG:

Single file line – mosey to CMU pile

Circle up:

– curls (5)
– Overhead press (5)
– Reverse Row (5) L+R

Split in 4 groups: repeat above exercises with each line doing a different exercise from the next.

Mosey to Football Field

– line up across goal line (KEEP IN STEP/LINE WITH EACH OTHER)
– Jog to 30, jog back
– Jog to 30, Bernie back
– Flip half of PAX, half jog other half Bernie in sync down and back
– Flip PAX every other one and repeat
– Bear crawl to 20, bear crawl back
– Mosey back to start

MARY:

– Mountain Climbers (25) in cadence
– Freddie Mercury’s (20) in cadence
– Hello Dolly’s (15) in cadence
– Heels to Heaven (10) in cadence
– LBC’s (20) in cadence

ANNOUNCEMENTS:
– brolympics in a few weeks (we are 2 time defending champs)

COT:

Togetherness. This workout was a “Together” workout. All exercising, counting, and moving in sync with each other. Progressing together. It’s easy to go solo, to not ask for help, to be alone as a man. It can result in us struggling alone, or winning in private. Neither is as enjoyable as the alternative. Life is just better together…it’s not always easier, but it’s better. We were made to experience life interactively amongst peers, friends, and spouses…each has their place.

I have a personal struggle with my relationship with food. It’s something that’s been demonstrated over decades that I cannot control. I’m not sure what woke me up on it, but this month is a month to fight back for me. To involve others, cause I know what failure feels like alone, and I cannot imagine any victory without accountability and involvement from others. My encouragement is to lean in to being around other trustworthy guys, invite them into some things you are enjoying or some things you may be processing through.

Short Circuit

AO: shamrock
Q: Butterknife
PAX: Voodoo, Base Salary, Mermaid, slappy, Stitch, Butterknife
FNGs: None
COUNT: 6
WARMUP:
SSH
WINDMILLS
ARM CICLES FORWARD & BACKWARDS
TEMPO SQUATS
CHERRY :cherries: PICKERS
Walking high kicks
Walking quad stretch
Bear 🐻 crawl in hi 👋 five bear 🐻 crawl out

THE THANG:
Mosey to the CMU pile and grab a CMU. Take it with you to the circuit.

Circuit:
45 seconds at each station running the stations in between. Mixed in some skipping, shuffles, lunges, and high knees as well.

Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mt Eveverest
SSH
BBS
Man makers w/ 20 lb dumbbells
Lt Dans

MARY:
Pass it on… We formed an assembly line to stack the CMUs.
Cashed out with 5 burpees

ANNOUNCEMENTS:
Guardrail is passing the JUCO flag to Mailbox 10/16. Would love to have you guys join us!

COT:
NMTA Not Meant To Arrive
There are 4 Pillars of arrival:
Can’t arrive. This is a negative mindset. You don’t believe in yourself and we need to fix that immediately.

Has arrived. You’ve made it, now what?
You’re not trying anymore. Afraid to take chances, because you might lose the title. Do not stop. Continue to set goals!

Will arrive. Once XYZ happens, then I’ll be happy. There are people sitting in nursing homes right now, still waiting on XYZ.

Not meant to arrive. This is where we should all strive to be! Become the next best version of yourself. Enjoy the journey just as much if not more than destination.
My development has no end. There is always more to learn, always more to do, and you can learn from every situation and everyone.

Be “Blissfully Unsatisfied!” Brothers!

”Take delight in the Lord, and he will give you your heart’s desires.“
‭‭Psalms‬ ‭37‬:‭4‬ ‭NLT‬‬

I don’t remember signing up

AO: shamrock
Q: Mermaid
PAX: Dumpster Dive, Crawlspace, Stitch, slappy, Flower Pot, Mermaid
FNGs: None
COUNT: 6
Q SIGNUPS had me down for the day, but I did not sign up, so we went with the calendar.

We warmed up and did a revised version of the no glove love workout, that focuses on lunges and wall squats. 10-1.

Then we did three rounds of 20 heels elevated squats, and split squats.

Next we grabbed blocks and repeated 3x the following:
20 good mornings
50 bench press
20 Curls

Finally we moseyed back to the flag where we did an ab exercise with 10 merkins in between until time expired. We all called one exercise and did 60 total merkins.

IPC Week 1

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Eliza, Gringo, LeBling, Mermaid, Skidmark, slappy, Stitch, Commission
FNGs: None
COUNT: 9
WARMUP:
Mosey to CMU pile

THE THANG:
3 burpee buy in and 3 burpees every 4 minutes throughout workout.

11s Workout:
– Do 10 thrusters, travel 30 yards, 1 hand release merkin travel back.

The mode of transportation changes for each round.

– bear crawl
– Lunge walk
– Burpee broadjump
– Run
– Murder Bunny Down, Redrum Bunny Back

Repeat travel order 2x

MARY:
– various dealers choice an workouts

ANNOUNCEMENTS:

COT:

Ephesians 4

– God put a measure of Himself in all of us, giving gifts to men. Everyone has something of God that the others of us don’t. We can reach more of our potential as we engage in community.

Fitness Time in Tennessee

AO: shamrock
Q: Stitch
PAX: slappy, Eliza, Anchorman, Bed Wetter, Band Camp, Dumpster Dive, Mermaid, LeBling, Haggis, Squatter, Crawlspace, Lightweight
FNGs: None
COUNT: 13
WARMUP:
Warm O Rama:
Moroccan Nightclubs
Grady Corns
Tempo Squats
Imperial Walkers
SSH

THE THANG:
Football handoff run to the back parking lot. Ball works it’s way back through the line and last person sprints to the front, hand off starts back down the line.

Blind draw from each category. One on each corner:

CORE
CARDIO
LEGS
UPPER BODY

Reps =
Card # + 10
Royal = 25
Ace = 100

Got at least 24 exercises in, including 25 Burpees.

COT:
Reading through Proverbs recently and it’s humbling. It’s really a manual for everyone and it challenges our thoughts, attitudes, and actions. It really encompasses every aspect of our lives and just how much of it we offer to God.

I was reminded about anger and what that does to a man. What that does to ME! There’s a lot of anger out there and it’s very easy to let that seep into you. I don’t watch the news anymore. I used to watch it religiously and then I just realized that it was making me…angry. And, there was very little, if anything, I could do about any of it. I can feel the tension in the world around me, today.

How do we respond? There are over 900 verses in Proverbs. Here are two:

1. Hatred stirs up strife, but love covers all offenses. That’s 10:12.
2. The vexation of a fool is known at once, but the prudent ignores an insult. 12:16

Which one of these do we represent? Are we snapping back at others to expose and tear them down or are we seeking to put them in a better light? Tim Keller said that “anger is energy released to defend something you love. When you are in a dispute, stop releasing your anger against the other person in order to defend your ego. Release your energy against the problem (not the person) that is dividing you.”

So my challenge today is to step away from the tv. Take a breathe! If we claim to be followers of Jesus, then we shouldn’t look like everyone else. You don’t have to compromise your beliefs to bite your tongue, offer kindness and show love to someone you disagree with. And when you do that, who gets the glory? It’s not you.