F3 Knoxville

Tag: Smuggler

ChristopherIZED Charles Bronson

THE SCENE: 45, cloudy but no rain!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 SSH – IC
  • walking hamstring scoops from sideline to sideline of GS first court
  • 10 SSH- IC
  • Frankenstein’s back to Sideline
  • 5 CMU BB
  • CMU mosey to parking lot by tennis courts
  • THA-THANG:
  • Charles Bronson w CMU w partner. Each partner keeps track of their own reps.
  • Partner A starts at starting spot, hill sprint to cone 2, Bernie to cone 3, sprint to cone 4, mosey back to start. Switch once A gets back to Start
  • Partner B Exercises
  • 50- CMU Toe Taps- 2 ct
  • 50- Merkins
  • 50 CMU Swings
  • 50 Tempo Peter Parkers- 2 ct ( 2ct is to long)
  • 50 Jump Squats

Keep going for time.

MARY:

  • Mary was done on the way back to Grindstone
  • 20 flutter kicks with CMU hold- 20 IC- 4ct
  • OH CMU Farmer Carry to next spot ( no defined distance trying to go far enough to feel the burn)
  • 20 CMU’s WW2- OYO- squat hold till the 6 finishes
  • right arm CMU suitcase carry (no defined distance trying to go far enough to feel the burn)
  • 20 LBC’s OYO
  • Left Arm CMU suitcase carry (no defined distance trying to go far enough to feel the burn)
  • 15 CMU flutter kicks – IC -4ct
  • CMU 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 was struggling this week, both physically and mentally. Body had been pushed, mind had been worked. I did not want to workout today, but every time i think about not going i feel more regret. F3 has been such a blessing to my life. it has pushed me to new heights and challenged me more than i could ever expect. You can go to a gym and hit some reps, but we are strengthening and stretching our bodies, mind’s, and souls.

We have to remember that the challenges in front of us are just that challenges. Luckily the sun rises the next day and we have a chance to make it the best day possible. As i was preparing for the Q i was looking over a book of leadership quotes and i found this from FDR

” The only limit to our realization of tomorrow will be our doubts of today. Let us move forward with strong faith”

Don’t let today’s challenges hold you back from making tomorrow the best day possible.
MOLESKIN:
I want to thank the PAX for pushing me to be better every day. Keep Charging!! There are great things coming for F3 Maryville!!
ANNOUNCEMENTS:
Arsenal official launch on 3/6 at 7am sharp!! Flyer hand out 2/27 @ 6pm at the Arsenal, if you can come help spread the word!!

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6

Monday Warm UP

THE SCENE: Heat Wave 48 and a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey past the pavilion to the lollipop in the trail. Performing warm up movements along the way
THA-THANG:
Run to the top of the hill perform 30 Air Squats
Run back to the bottom and perform 30 Hand Release Merkins
Rinse and Repeat

*Every time you pass a Pax heading in the opposite direction stop and perform 5 Burpees with them and then continue running

MARY:
Performed Mary movements on the mosey back to the AO for the 6 to keep up with Rabbits.
Mary at the AO:
Box Cutters
30 sec LBC
30 sec Butterfly Big Boys
COUNT-OFF & NAME-O-RAMA
5 including (1) 2.0 Warthunder!
CIRCLE OF TRUST/BOM:
3 Quotes from Michael Jordan that could just as easily be mine:

I’ve always believed that if you put in the work, the results will come

Some people want it to happen, some wish it would happen, others make it happen

I can accept failure, but I can’t accept not trying.
MOLESKIN:

ANNOUNCEMENTS:
Arsenal Launch Flyer Distribution This Saturday the 27th at 6:00pm.

Arsenal Launch March 6th!

Battle against the Four Horsemen

JTHE SCENE: 22 degrees, clear skies and the sun starting to break.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 plank jacks- IC
  • mosey to troll bridge
  • 6 SL DL, each leg – oyo
  • mosey to playground behind pavilion
  • 10 forward LBAC- IC
  • 10 back LBAC- IC
  • Mosey to tennis court
  • 10 cherry pickers- IC

THA-THANG:
This is a circuit workout with 4 stations. 3 Rounds.  Each Round begins at the grindstone by pavilion. Reps increase with each round, exercises stay the same.

  • Stations: #1 Grindstone, #2 crosswalk past troll bridge, #3 play ground behind pavilion, and #4 tennis courts.
  • Each Round begins with a CMU OH Lunge from the pavilion to the cone by the first basketball goal
  • RD1
  • 10- Squat Hold w CMU curl to press
  • 10- CMU swings
  • 10- Woodchoppers
  • CMU carry back to start at pavilion

Mosey to end of troll bridge to station #2

  • 10- Jump lunges- 1ct
  • 10- clap push ups
  • 10- Apollo Onos
  • 10- SLDL to Sl Jump- 1ct

Mosey to Station #3 playground

  • 20- decline swing push ups
  • 20 incline bench push ups
  • 20 pull ups/ BW Rows

Mosey to station # 4 tennis courts

  • 4- burpees
  • Agassi from sideline- forward run, Bernie back
  • 4 burpees

Mosey back to Grinde Stone

  • RD 2
  • Station #1
  • 20 squat hold/ CMU curl to press
  • 20 CMU swings
  • 20 woodchoppers- each side
  • CMU carry back to start at pavilion
  • Station #2 reps increase to-
  • 20-Jump Lunges- 1ct
  • 20 Clap Push ups
  • 20 Apollo ono- 1ct
  • 10 SLDL to SL Jump- 1ct
  • Station #3
  • 30- decline swing push ups
  • 30- bench push ups
  • 30- pull ups/ bw row
  • Station # 4
  • 6 burpees
  • Agassi
  • 6 burpees
  • RD 3
  • Station #1
  • 30 squat hold/ CMU curl to press
  • 30 CMU swings
  • 30 woodchoppers- each side
  • CMU carry back to start at pavilion
  • Station #2
  • 30 Jump lunges one count
  • 30- clap push ups
  • 30- Apollo ono- one count
  • 15 SL DL to Jump- 1ct
  • Station #3
  • 40- decline push ups
  • 40- bench push ups
  • 40 pull ups/ BW rows
  • Station #4
  • 8 burpees
  • Agassi
  • 8 burpees

If you finish all three rounds start at RD#3 and work back.

MARY:

  • 30 flutter kicks- IC
  • 10 tempo peter parkers- 4ct
  • leg hold w crunch for time – 45 sec

COUNT-OFF & NAME-O-RAMA
FNG 2.0 Miracle- Welcome to the PAX!
CIRCLE OF TRUST/BOM:
the ideal team player, Patrick Lencioni- leadership fable

  • model is someone who is humble hungry and smart
  • Humble- “Humility is the single greatest and most indispensable attribute of being a team player”
  • Hungry- ” Hunger people almost never have to be pushed by a manager or leader to work harder because they are self motivated and diligent”
  • Smart- Lencioni says this is the hardest and most important to define. ” Smart simply refers to a persons common sense about people”  They ask good questions, listen to what oters are saying and stay engaged in conversation intently.
  • ” What makes humble, hungry and smart powerful and unique is the the individual attributes themselves but rather the required combination”
  • this apply to our lives outside of our professional lives. As HIM’s we have roles in our family, community,  and in the PAX that we can demonstrated values of an ideal team player.
  • Lencioni closes the book applying these principles to life outside. He says “A humble , hungry, and smart spouse, parent, friend, or neighbor is going to be a more effective, inspiring, and attractive person- one that draws others to them and serves others better” ” But I must admit that apart from the other two virtues humility stands alone. It is, indeed, the greatest of all virtues and the antithesis of pride, which is the root of all sin, according to the Bible. The most compelling example of humility in the history of mankind can be found in Christ, who humbled himself to share in our humanity. He attracted people of all kinds when he walked the earth, and continues to do so today, providing an example of humility that is as powerful as it is countercultural.”

MOLESKIN:

ANNOUNCEMENTS:
Launch of Arsenal March 6- 7 AM!!

Just keep moving

THE SCENE: Beautiful 20 degrees, no rain or snow!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH
  • 10 2ct hip opener’s
  • hill kicks down and back of grindstone
    THA-THANG:
    Run with pain points- totaled 2.8 miles around AO neighborhood. Pain points started at park entrance: all PAC did 10 Mountain Climbers and 10 Goofballs till 6 arrived and till 6 finished exercise at pain point.
  • 25 Bench Dips – park entrance
  • 5- burpees – start of walk way
  • 25 HR Merkins- Pearson spring pavilion
  • Indian Run to bridge at end of walk way
  • Lunges over bridge to 4 light post than run to end of walk way. Finish with 5 burpees
  • Bernie up Mize Ln hill than 10 swing groaners and 10 swing extensions
  • Indian run to Sunrise
  • 25 – WW2
  • 35- LBC
  • broken in to two groups- Indian run up sunrise hill to Leconte
  • 40 flutter kicks
  • 20 up hill groianers- Cardinal st
  • 50 OH claps – bottom of Cardinal st
  • Indian run to AO
  • 50 Bench Dips
  • finish run to grindstone
  • Mary
  • 30 SL toe touches
  • 30 2 ct Hill touches

bike crunches for time- 45 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Consider a parent who says, “Look at the sacrifices I’m making so you can have a better life.” Contrast that with another parent who demonstrates living a great life every day. Self-sacrifice is not a virtue. Living a great life and sharing that life with others is the noble way to live.
– Jonathan Lockwood Huie

This is something I have struggled with especially as a young parent. I often find myself feeling disrespected by my daughter and my initial reaction is to say “look what I’ve done for you”. We have to remember as leaders of our family and community, sacrifice is not spoke it’s an action. Those around us will see that action and follow our lead of it is right. Make that sacrifice in your life not by speaking but by doing.
MOLESKIN:
Keep Avocado and his family in your prayers as he prepares for his next deployment. Also keep drifter in your prayers as he continues to find the light.
ANNOUNCEMENTS:

Fins B-Day Q Thursday at the Bomb Shelter.