F3 Knoxville

Tag: Smuggler

How Many Hills Are There?

THE SCENE: Clear sky’s, bright eyes and humid but that’s expected
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up lap around AO. Included Mosey, High Knees, hill kicks, side lunges, lunge stretch, Frankenstein’s
THA-THANG:

The goal of this beatdown was to try and name three of the Hill surrounding the AO. You can only name something after you have experienced it

  • Thang 1-  Blind Man’s Hill ( named for the fact that not only can you barley see the top from the bottom but you also really cant see where you are running when in the gloom)
    • Hill Repeats- Straightforward, Q set a 5 min timer. Sprint up the Hill jog back. The work came from the 7.7% grade of the hill.
  • Thang 2 Second Hill -Cedar St to Anderson St ( Still needs a name possible Cardiac Hill? This was also only half of this hill, it keeps climbing)
    • Dora- 50,75,100- Hip Raises, HR Merkins, Leg Raises. The exercises were straightforward, the 7% grade put the stress on the pax.
  • Thang 3- Third Hill- Anderson St- Gut Check Hill ( Avocado so pointedly pointed out that as your sprinting and you think you are near the top you look up and realize you’re not close and its a real gut check moment)
    • Spartan- pax all starts at the bottom together, Q said go and the pax sprinted up the hill. (Q did win all three races but who is counting.) At the top 10 Merkins and hold plank for the 6. Pax walked back down the hill together, lined up and repeated.

MARY:
20 LBC during the mosey back to the grindstone
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was reading some quotes about success and motivation. There were three themes that kept sticking out to me in all the quotes. Not only did these themes show up in all the quotes, but than i started to think what all the people that gave these quotes had in common. They are all considered highly successful and respected people. Therefore what i took away is that these three themes really are the keys to success in life.

  • Not having regrets act now!
  • failure is key to success
  • don’t look for others to give you what you want
  • “Success is going from failure to failure without losing your enthusiasm” Winston Churchill
  • “I didn’t fail the test. I just found 100 ways to do it wrong” Benjamin Franklin
  • ” If you’re offered a seat on a rocket ship, don’t ask what seat! Just get on”  Sheryl Sandberg
  • “Happiness is not something readymade. It comes from your own actions.” Dalai Lama
  • “There is only one way to avoid criticism: do nothing, say nothing , and be nothing”  Aristotle
  • ” It does not matter how slowly you go as long as you don’t stop” Confucius

The last quote was very meaningful to todays beatdown. We can not stop, we cant question on direction, we must move forward regardless of the of the obstacles in front of you or the negative voices telling you its impossible.

 

MOLESKIN:
Please keep Rep Sleepy in your prayers as he helps his friends family morn their lose.
ANNOUNCEMENTS:
22nd is CSUP, Aug 28th 2.0 workout #2, October is Hardship Hill. Need to work on ideas for our obstacle.

Mog Mile

THE SCENE: Warm but comfortable morning at Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office
THA-THANG:
19 reps of each of the following  rinse and repeat for time with a goal of 4 rounds to complete a mile. The CMU cannot leave your body at any time or you have to restart your round

  • Ground to overhead
  • Front squats
  • Hand offset Merkins (19 each side)
  • 400 meter run

MARY:
No time
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 Mog Mile is a workout designed in honor of the Army Rangers and Delta Force soldiers who fought through the streets of Mogadishu following a helicopter crash. The armored convoy that was supposed to provide cover for them went too fast, leaving them on foot. Despite being left without the help they wanted and needed, they put their heads down and went to work. The 19 reps today were in honor of the 19 who died during the mission

 MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
We need to have ideas for the rope obstacle for hardship hill

800M Bear Crawl Sprint

THE SCENE: 70 with some humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 10

LBAC IC forward and reverse x 10

OH claps IC x 20

Temp Squat IC x10
THA-THANG:
Mosey to track. Bear crawl around track. If you have to stop and stand, 10 squat buy in to return to bear crawl. If injury or can’t bear crawl any longer, lunge it out. Four stations set up around track: flutter kicks 4ct x 20, big boys x20, box cutter x 20, V up x 20. Mosey back to Grindstone.

MARY:
Hold Iron cross in honor of Woodshack attendance today:

LBAC forward and reverse IC x 8ish

OH claps IC x 10
COUNT-OFF & NAME-O-RAMA
6 HIMs and Webelo!
CIRCLE OF TRUST/BOM:
It’s not often you read something insightful and motivational on Facebook these days with all the division we have in this world. I read something the other day though that really struck a chord with me.

“For a long time it had seemed to me that life were about to begin- real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, some debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life.”

Alfred D. Souza

“So stop waiting until you lose ten pounds, until you gain ten pounds, until you have kids, until your kids leave the house, until you start work, until you retire, until you get married, until you get divorced, until Friday night, until Sunday morning, until you get a new car or home, until your car or home is paid off, until spring, until summer, until winter, until your song comes on, until you’ve had a drink… there is no better time than right now to be happy.”

Happiness is a journey, not a destination.

MOLESKIN:
Walt tops the podium with Gold!
ANNOUNCEMENTS:
Drifter speaking on Saturday in a few weeks at Swerve and Rep Sleepy’s church. Please RSVP on Slack so they know how much food to make.

CSAUP coming up- check channels for details.

The Arsenal will need help building obstacle for hardship hill in early October. It will be an upper body climbing obstacle. Look for details coming from Smuggler soon.

Training Day

  • THE SCENE: 67 degrees & the smell of campfire.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

  • SSH x15

  • Swimmers x10 IC

  • High knees, side shuffle, bear crawl sidelines of basketball court

  • Tempo Dips x10

    THA-THANG: Q wanted to get some running in to recover from Drifter’s Q as well as train for Hardship Hill.

    Perform set of exercises & then run a lap. Perform exercises then run 2 laps, etc. up to 4 laps then back down.

  • 5 Superman’s  4CT (3 sec hold)

  • 10 Merkins

  • 15 Ab Blasters

  • 20 LBC’s

  • 25 Squats

MARY:
15 tempo dips & hold on 15
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Jim Rohn:

“You are the average of the five people you spend the most time with.”

It takes 6 people to lift your casket when you die. Make sure your 6 people are lifting you in life.

Ask yourself: Who are the people you most admire? Who do you spend the most time with? Are those two groups of people the same?

We become like the people that we (choose to) expose ourselves to. It follows that you can accelerate your personal growth in whatever direction you desire by spending time with people who already are who you want to become.

The Boulevard of Broken Burpees

THE SCENE: Mid 70s, muggy, dark, with a hint of lightning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Sideshuttle hops in cadence
  • Windmills in cadence
  • Little baby arm circles in cadence
  • Jog down the road to Burpee Boulevard (not actual street name)

THA-THANG:
Deconstructed Burpees combined with a hill run.  At each street with did a different part of a burpee with a full burpee at the top.  Started with a set of 5 and added 5 each around.

  • Bottom of hill: go down to merkin position and then hop back up
  • Run to the next side street: merkins
  • Run to the next side street: the jumping park of burpees
  • Run to the next side street: burpees
  • Run back down the hill and start all over, adding 5 to each set

MARY:
We just jogged back to the grindstone and didn’t have time for anything else.  I ran us up until 6:10 becasue I wanted to finish the set we were on.

CIRCLE OF TRUST/BOM:
My dad was in foster care much of his youth and he and my mom were foster parents for several years after I graduated high school.  Several years ago, I wanted to give back in a similar way so became a “Big Brother” for Big Brothers Big Sisters.  My little was Trevor.  He lived with his mom and brother and was a good kid!  He didn’t know a stranger and LOVED claw machines.  One day I took him to play putt putt but I think we spent most of our time in the arcade.  He picked the jackpot briefcase on the Deal or NO Deal game and I was frantically trying to collect all his tickets and put them in some kind of order.  After the tickets stopped spitting out and after I had them all folded neatly I handed them over to Trevor so he could go pick his prize.  When he turned around he saw a birthday party going on in the corner.  Without missing a beat he walked right passed the prize counter to the party and interrupted the celebration by asking, “Whose birthday is it?”  Everyone pointed to a set of twins and Trevor walked over and handed all his tickets to the twins and wished them happy birthday.  I thought I was the one who was supposed to lead and teach him but that day he taught be a lesson in humility and generosity.  As leaders we are often the ones teaching but it’s important to remember we can also learn from those we lead.

MOLESKIN:
Smuggler took it easy because he participated in a late night beat down that went for 2 hours last night!  He did some jogging, kept us company, and threw in some much needed mumble chatter!  We did 250 burpees between Butterfingers and I.  Smuggler might have got some bonus burpees in there too!

Prayers for Smuggler’s coworkers with family health
ANNOUNCEMENTS: