F3 Knoxville

Tag: Smuggler

Tri-Hop

THE SCENE: 65 and we can tell its getting close to summer. The pavement isn’t cold no more! Veep showed up about 15 min into the Thang Thang and despite being told the grueling road head still parked his truck and joined the beatdown!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey with you CMU. Stopped at check point #3 for 5 good mornings before heading back on the mosey to pad at the oval office to drop of the CMU’s and then finished the mosey down to the tennis courts.
THA-THANG:

Three areas to work in- Tennis Court, Pad at oval office/ track, road beside track.

Start at the tennis court complete:

  • 10 Burpees at all four corners of the tennis courts, not using inside corners of two courts. Bear crawl up side of courts, lunge back and front side of courts to get from corner to corner
  • Mosey to cone place on The Hill and reverse back to the Pad at the Oval Office.
  • 20 CMU Curl to Press at the Pad
  • Side shuffle halfway down front side of track and switch direction at the mid way cone till end of front side. go down the stairs to the road
  • Run to cone and complete 10 Dive Bombers and 10 Broad Jumps
  • Run back to Tennis Courts and repeat.

Most of the PAX completed One and 2/3 rounds, Avocado finished 2 because he is a beast. Q realized that we can shorten the course up next time.

MARY:
CMU carry back to the Grindstone. We did about 100 ft of OH Carry and then 100 ft of Goblet hold carry. Mosey before and in-between.

Held straight arm plank for 45 seconds once back at Grindstone
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I have been struggling with my relationship with my daughter recently. it has caused a lot of frustration and challenges at home. I shared some of the struggles I’m dealing with but also shared with the pax the importance of remembering that our words matter to our kids and that often mimic our words and actions. Be mindful of what you say, words can not be taken back.
MOLESKIN:
We held our first OTB PM PT at the Arsenal Wednesday night ( Ok YHC was the only one there BUT there is a huge opportunity for us to have a regular PM PT session for the Arsenal)

More CMU’s have been delivered to the new stash, located behind field two in the bushes that line the bridge. Veep personalized some of them for us.
ANNOUNCEMENTS:
Where are we at with the kickball team? lets not let this slide by. If you read this let me know if you’re wanting to play.

Making Some Progress

THE SCENE: 45ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Windmills x10 IC
  • Arms circles x10 IC (both directions)

THA-THANG:
Mosey over to the track

8 cones were spread out around the track. Use these 8 cones as markers to run a suicide around the track. Every time you reach your next cone, it’s 10 burpees. Every time you return back to the start:

  • 20 Merkins
  • 20 Iron Mikes
  • 20 V-ups

MARY:

Finish off with the after burner…

4 sets of Overhead Claps x25 IC (4 count) = total of 200 OH claps

  • Flutter Kicks x20 IC
  • 20 BBS OYO

COUNT-OFF & NAME-O-RAMA
9 got it done!
CIRCLE OF TRUST/BOM:

“Progress means getting nearer to the place where you want to be. And if you have taken a wrong turning, then to go forward does not get you any nearer. If you are on the wrong road, progress means doing an about turn and walking back to the right road; and in that case the man who turns back soonest is the most progressive man.”

Make sure the progress you are aiming to achieve in life is the progress that you need, not the progress you think you want.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7 Legged Kraken

THE SCENE: Cool and Clear (38˚F)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circle 10 Fwd/Bwd, Tempo Squats 10, Side Squats 6, Lunges Across Court and back

THA-THANG
The Kraken

8 Stations of Pain

  • Station 1: Face Melter (10 each leg)
  • Station 2: Burpee Squat Jumps (10)
  • Station 3: Decline Merkin (15)
  • Station 4: Dips (15)
  • Station 5: Quad Pushups (20)
  • Station 6: Incline Merkin (15)
  • Station 7: WW2s (20)

MARY

Flutter Kick 15, Pickle Pounder 10, Flutter Kick 15, Pickle Pounder 10, LBC’s for time
CIRCLE OF TRUST/BOM:

5 HIM’s conquered the 7 Legged Kraken!  Smuggler, Pinnochio, Rep Sleepy, Walt

As a Man Thinketh

Into your hands will be placed the exact results of your own thoughts; you will receive that which you earn; no more, no less. Whatever your present environment may be, you will fall, remain, or rise with your thoughts, your Vision, your Ideal. You will become as small as your controlling desire; as great as your dominant aspiration.  – James Allen

https://www.gutenberg.org/files/4507/4507-h/4507-h.htm

All that we are is the result of which we have thought. The mind is everything. What we think, we become. – Buddha

Your disposition will be suitable to that which you most frequently think on; for the soul is, as it were, tinged with the color and complexion of its own thoughts…

Your life is what your thoughts make it. – Marcus Aurelius

 

 

 

 

This is my block

THE SCENE: It would be nice to be done with the below 50 weather, 45 outside but rain held off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators 5-1. Q did get mixed up but we got the work in
THA-THANG:
Thang 1:

Mini Totem pole- Complete first exercise and bear crawl up the “hill” ( it really is more like a steep embankment, Q initially wanted to do a crawl bear up and bear crawl down but in the name of safety we stitched) , Move on to 1 and 2 + bear crawl, repeat same till all exercises done than start over at 1.

  • Grave Diggers- 10 each side
  • CMU Swings- 15
  • Curls 3way ( bottom to mid, mid to top, full) – 10 each way
  • CMU clean/split press – 10 ( 5 each leg)

Thang 2:

Murder Hornets

  • Murder Bunny 10 yards
  • 10 Manmakers
  • 10 CMU Lunges on each leg- static
  • 10 BBS
  • Repeat every 10 yards for 30 yards
  • OH Carry back to start and repeat

MARY:
No time today
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Difference between cows and Rino’s. Rino’s are driven, audacious, focused and consistently charging towards success. Cows are content sitting in the field chewing their cud. F3 is about building leadership. Leaders are not cows they are Rino’s. Be a Rino.
MOLESKIN:
ANNOUNCEMENTS:
Pint night tonight @ 5 Causal Pint.

War Against A Bear

THE SCENE: Low to mid 40s, perfect morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH (4-ct) x20; Cherry Pickers (4-ct) x8; Little Baby Arm Circles F/R (4-ct) x10 both directions; Imperial Squat Walkers (4-ct) x10

THA-THANG:
Grab CMU and mosey to the tennis courts

Battle Buddy up to fight the WAR this morning

One man bear crawls two widths of the tennis courts than sprints the other two widths, does 10 Burpees, than Bernie back two widths and crawl bear back two widths.

Other man spells WAR with his exercises. Doing WW2 Situps, American Hammers (holding CMU), and Release Merkins. Rep count starts at 10 per exercise and increases by 5 each time around until reaching 30 than stays there. Battle Buddy picks up where other man left off when he gets back.

Mosey back to the Grinder

MARY:
PAX Roulette for 10 minutes

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Have you not known? Have you not heard? The Lord is the everlasting God, the Creator of the ends of the earth. He does not faint or grow weary; his understanding is unsearchable. He gives power to the faint, and to him who has no might he increases strength. Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the Lord shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint.” Isaiah 40:28-31

We may be physically weary after a workout but these verses are talking about a weariness of the mind, spirit, and our emotions. There are many things that could have us weary, maybe it is our work, our boss, our children, our spouse, or something else. Waiting on the Lord is the answer to all these things that cause us to be weary. We wait on the Lord by spending time reading His Word, just like we are consistent in working out we should be consistent in reading the Bible every day. We wait on the Lord by spending time in prayer. we should pray about the things that have us weary and for others that need to know God. We wait on the Lord by being in fellowship with other believers. We need to have men around us to encourage us and hold us accountable. We need to be part of a local church.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.