F3 Knoxville

Tag: Smuggler

Cardio Half Pipe

THE SCENE: typical gloom. 50’s soggy and some rain to finish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH- Q had to recall the exercise because the energy on the first go round was blah
  • Cherry pickers
  • OH claps
  • Front claps
  • mosey through park toward valley of death- on the way we did some
  • Frankenstein
  • Bernie
  • heel kicks
  • lunges
  • arrive at valley

THA-THANG:

Totem pole

6 cones-start at 3 Rep, increase by 3 each cone

1st cone at top of Anderson Ave hill, 6th cone top of Spaghetti hill. 2 at valley between both. 3-5 located along Spaghetti hill leading towards top.
1- burpees

2-HR Merkins

3- 4 ct bear crawl- up 2 back 2- up hill

4- Peter Parker’s- up hill

5- BBS- up hill

6- 2ct  frog hop-1 up 1 back

Most pax finished round 6. Held plank at 2 for 6. Pax ran Anderson Hill together, 3 burpees to finish. Before mosey back to grindstone.
MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I had a quarterly leadership review last week at work. It was a fine meeting but I failed at the leadership improvement aspect. I’ve currently been occupied with supporting my team that I’ve not invested the time to improving as a leader. I’m asking the pax to help hold me accountable for investing time daily into my development. Including reading and take notes on my reading. Also organizing my learning materials to take better advantage of them.
MOLESKIN:
Shout out to KY. He shared with us that he recently has been able to reduce his blood pressure medication by half and has lost a good amount of weight  ( I apologize KY I want to say 15 lbs but I’m not certain.)since he has come back to F3. Amazing work!!
ANNOUNCEMENTS:
Come support Rep Sleepy and Grouch as they help get Speedway up and going with some OTB workouts. Tue/Thur 5:30. Pick up a Q in the slack chat.

Good Friday from the Arsenal

THE SCENE: 48 Cool and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills 4 count 10, Tempo Squat 4 Count, LBAC’s 4ct 10 fwd, LBAC’s 4ct 10 rev
THA-THANG:

  • Lap 1 (3) Merkins each light post – After last light post Bear crawl back to flag from trail
  • Lap 2 (3) Squats each light post – After last light post Lunge back to flag from trail
  • Lap 3 (3) Burpees each light post – After last light post Bear crawl back to flag from trail
  • Lap 4 (3) Iron Mikes each leg each light post – After last light post Lunge back to flag from trail

Repeat

  • Lap 1 (3) Merkins each light post – After last light post Bear crawl back to flag from trail

MARY:
LBC’s  30 seconds oyo
COUNT-OFF & NAME-O-RAMA
Butterfingers, Smuggler, Veep, Walt
CIRCLE OF TRUST/BOM:
This is my fourth winter at F3 and I always love the beginning of Spring. It is a time of rebirth and a well deserved rest from the cold and darkness of the winter.  Over the last few months I have watched each man here grow stronger and more confident. Now is the time to pour that strength into new endeavors.  To commit more time to your families. To take advantage of those few extra hours of daylight, and to start those projects you’ve been putting off.  And as always it’s time to grow and to expand the PAX.

Welcome to the platue

THE SCENE: Final cold weather beatdown for a while.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 reps
  • Good mornings- IC
  • High knees- 4ct IC
  • Grady Corns- 4ct IC
  • Dive bomber merkins- OYO

THA-THANG:
Thang 1

Wheelbarrow down GS switch at cone

Hold plank for 6

Burpee- bodyrow tabatta- 8 rounds 30sec on 10 rest

Partner carry back down

Switch at cone

Face scrapes- Bulgarian ss- 8 rounds 30 on 10 off

Thang 2

Mosey to platue of pain

Murder hornets up platue

Murder bunny 10yrd

10 manmakers, 10 lunges, 10 bbs

Repeat for 30 yards

Bearcrawl down and drag CMU

Repeat for 30min


Mary

Crunchy frogs IC- got like 10 in
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The importance of this group is so profound. It’s amazing to see the new pax step in and continue to build something special. We are having impacts on mens lives even when they don’t realize it.
MOLESKIN:
ANNOUNCEMENTS:
Flag hand off on 4/30

There’s No Crying In Baseball

THE SCENE: Clear, calm, mid-50s?
F3 WELCOME & DISCLAIMER

No Running today!

WARM-O-RAMA:
SSH, little baby arm circles, windmills. Mosey to ball field.
THA-THANG:
9 exercises (20 reps each) all using CMUs for the 9 positions in baseball plus some base “running”.

  1. Grave Diggers
  2. CMU Curls
  3. Jump Overs (jump over CMU)
  4. Thrusters
  5. CMU burpees
  6. CMU swings
  7. decline merkins
  8. CMU squat
  9. Big boys

Can start at any position but once you complete the infield or outfield you must murder bunny around the bases.

MARY:
Our mary was 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:
I went to a conference last week where one of the speakers made a point that a good leader knows how to say “no”.  We need to say “no” at times in order to maintain high quality in the things we say “yes” to.  Another level of learning how to say “no” is actually learning the art of saying “no”.  Just saying the word “no” isn’t always the most effective way.  I encourage everyone to do more research on this but my point was to focus your time on the few things in life that really matter and devote your time to that.  Don’t me a jack of all trades and a master of none.  Steve Jobs spoke about this to NIKE CEO, Mark Parker.

“Do you have any advice?” Parker asked Jobs. “Well, just one thing,” said Jobs. “Nike makes some of the best products in the world. Products that you lust after. But you also make a lot of crap. Just get rid of the crappy stuff and focus on the good stuff.”

According to Steve Jobs, “People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully. I’m actually as proud of the things we haven’t done as the things I have done. Innovation is saying ‘no’ to 1,000 things.”

MOLESKIN:
Some HIMs were able to do infield twice and outfield once with 3 rounds of murder bunnies.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Death by Dora part 2

THE SCENE: Chilly but clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm circles ICx10. Warm up mosey
THA-THANG:

Dora style workout with Death By Merkins going at the same time. Merkin EMOM timer, increase reps by one until you can’t complete the set in a minute and then reset to 1 rep and restart. Dora exercises as follows

  • 100 CMU squats
  • 200 CMU curls
  • 300 monkey humpers

MARY:
Flutter kicks, LBCs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The other day my daughter was asking to pick what she wanted to watch after school. I was expecting Octonauts or some other childrens show. But instead she asked to watch Star Wars, one of my favorites. She had never seen it before, but knew I like it. This goes to show how much the kids watch us and model after us and the importance of being a good role model.
MOLESKIN:
Safe travels to Avocado as he heads back to Egypt
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.