F3 Knoxville

Tag: Smuggler

Hot Mile

THE SCENE:

Mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

LBCS X10

CHERRY PICKERS X7

MOSEY OVER TO OVAL OFFICE
THA-THANG:
PYRAMIND COUNT WITH LAP IN BETWEEN 5, 10, 15, 20

BLOCKEES

GOOD MORNINGS

THRUSTERS

SWINGS

MARY:
MOSEY BACK TO GRINDSTONE
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:
WE CANT CONTROL WHAT’S GOING ON AROUND US. WE CAN ONLY CONTROL HOW WE REACT
MOLESKIN:

I HAD TO HAVE THIS CONVERSATION WITH A 14 YEAR OLD STUDENT, AND IT WAS A GOOD REMINDER OF THIS LESSON
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Naircase

THE SCENE: Beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

sshx2

mosey around park to show the stations

THA-THANG:
Dora style with a twist. One partner rolls a die to determine their exercise, the other does step ups until the partner returns. Exercises as follows

1) 5 sandbag over shoulder at grinder

2) 15 merkins at road

3) 5 burpees at pavilion

4) 10 BBS at bridge

5) 10 swing groiners at play ground

6) skip your turn, back to your partners roll

MARY:
No
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:
It takes discipline to be out here consistently. I’ve been lacking when I haven’t been on Q. Asked for help with accountability on this
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Failing forward

THE SCENE: Humid, dew on the grass but this really the best gloom time of the year. The sun rise right at 6:15 is sublime.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • jog one end of grindstone to other. Frankenstein half way back jog rest way to start
  • jog to other end, knee hugs half way jog back to start
  • deep lunge half way, jog to end
  • heel kicks half way back
  • carioca rest of way back
  • THA-THANG:
    Mosey to small softball feild
  • Partner circuit- three areas.
  • #1-partner Wheelbarrow/Burpee Gantlet. 6 cones lined up about 20 ft between . Partners wheelbarrow to cone 1. One burpee IC Switch partner, wheelbarrow to 2 cone. Two burpees. Keep switch and increase burpees each cone till end.
    mosey back to grindstone  
  • #2- Mike Tyson- each pax takes 10 playing cards, lay them down on ground in line about 4 in apart. Everything is done IC pax will squat down and pick up first card using good form (chest up butt dropped- if done right it’s a deep squat)- after picking up first card walk to card 2 with card one in your hand. Squat down lay down card 1. Stand up. Squat down pick up top card, squat down again pick up card 2. Move to card 3. Repeat process, laying down each card separately and then pick up each card separately, working all the way to card 10
  • #3- Run to top of Mount Wumbo- this is running along trail to bridge, up Blindmans hill, keep running to top of Wumbo. Mosey back down Wumbo and to grindstone. Stay attached to your partner the whole time up and down. Push each other to keep running.
  • you will start circuit over after run but start at Mike Tyson, then move to Wheelbarrow/ Burpee gauntlet starting at 6 working back to 1. If time allows move to Mike Tyson again and then run to top Mt. Wumbo. We got through the 2nd rd of Wheelbarrow/Burpee Gauntlet

 

MARY:
1 min plank hold, 10 two arm Superman’s OYO, 1 min plank hold, 10 Alt Arm Superman’s OYO, hamstring stretch, quad stretch
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
From The Difference Maker by John Maxwell

Guillaume Apolllinaire- “Come to the edge. No, we will fall. Come to the edge. No, we will fall. They came to the edge. He pushed them and they flew”

John Maxwell- “If you want to seize an opportunity, you must take a risk. If you want to grow, you must make mistakes. If you want to reach your potential, you will have to take a chance. If you don’t , you will be resigned to a life of mediocrity. The people who don’t make mistakes end up working for those who do. And in the end, they often end up regretting the safe life they lived.”
MOLESKIN:
Just happy to lead such amazing

Announcements:

grouch Bday Q on Saturday.

EMOM Kraken Wednesday

THE SCENE: Cool and clear 55F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Side Lunges x 10, SSH’s 10, Cherry Pickers 4ct x 10, 3 Burpees, 3 Burpees, 3 Burpees, 3 Burpees

The real-life origins of the legendary Kraken

THA-THANG: Kraken EMOM

Every minute on the minute work move to the next exercise.  After completing all 8 exercises run 1 lap and begin the Kraken again. (We made it through 3 1/2 rounds)

  • 1- Rope Throws
  • 2- Power Clean 50 lb sandbag
  • 3- Turkish Getups 20 lb kettlebell (Switch arms each round)
  • 4- Burpees
  • 5- Rope Waves
  • 6- Kettlebell Two Arm Swings 35 lbs
  • 7- Kettlebell Squat Push Pull 20lbs
  • 8- Box Jumps
  • Run a lap and start back at the beginning

MARY:
LBC’s x 20 x Crunchy Frog 4ct x 10, Flutter Kick 4ct x 20, WW2’s x 20
COUNT-OFF & NAME-O-RAMA
Babyweight, Butterfingers, Pinnochio, Smuggler, Veep
CIRCLE OF TRUST/BOM:

“The outer conditions of a person’s life will always be found to be harmoniously related to his inner state…Men do not attract that which they want, but that which they are.”

-As a Man Thinketh – James Allen

https://bookroo.com/quotes/as-a-man-thinketh

Audio book link

IP reboot

THE SCENE: Muggy spring morning . Comment was made it’s getting warmer.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

cherry Pickers much needed

Frankenstein, knee hugs

ran lap used for thang
THA-THANG:
Iron pax from last year

100 Merkins run 1/4 mile, we used the loop around the park starting at the light pole at the walk way and going up the hill

75 merkins run 2 laps

50 Merkins 3 laps- all pax finished here

25 merkins 4 lap

 

MARY:
Plank hold for 2 min
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

“Free will, though it makes evil possible, is also the only thing that makes possible any love or goodness or joy worth having.” -C.S. Lewis

MOLESKIN:
ANNOUNCEMENTS:
Grouch bday on Saturday come to his Q!