F3 Knoxville

Tag: Smuggler

Cold as Ice

THE SCENE: 28 feeling like 10
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

SSH IC x 31

Tempo squat IC x 15

Monkey humper IC x15 (4ct)

CMU Up and Over Merkin OYO x 5

THA-THANG:
Mosey with CMU around parking lot to wall at side of building near hill. Grab battle buddy and complete as follows:

One completes 15-20-25 monkey humpers on 4 CT, run down and up hill and trade places with wall sit CMU battle buddy.

3 rounds of wall sits and humpers for each member of PAX.

When done, hold high plank in parking lot mountain climbers IC courtesy of Drifter.

When six up, headed to tennis court with CMU. 4 stations at corners. Reps done as follows each time around square: one round at 8reps – 12reps – 16reps – 20reps – 16reps – 12reps – 8reps. Exercise stations were:

– Thrusters

– Blockees

– CMU up and over merkin

– Big boys w/ CMU

Mosey back to Grinder with CMU.
MARY:
CMU flutter kicks IC x 10

CMU dolly IC x 10

CMU protractor

LBCs to close
COUNT-OFF & NAME-O-RAMA
13 HIMs including 1 FNG, welcome Clothesline!
CIRCLE OF TRUST/BOM:
Ash Wednesday is tomorrow. Let’s prepare of hearts and mind for the beginning of Lent as we progress toward Easter and the Resurrection.

As I thought about what to say today, the word sacrifice was on my mind. Growing up, many people made sacrifices for me including coaches, parents, teachers, pastors to get me where I am today. What can you sacrifice today to better yourself, others, or draw closer to God during this time. Things like greed, self doubt, addictions, or a relationship drag us down in this life. Maybe it’s time to let these things go.

We see sacrifice throughout the Bible. Abraham willing to sacrifice his son Isaac is a prime example of trust in God’s plan and putting his needs/ wants aside. The ultimate sacrifice is Jesus’s crucifixion for all of our sins so we can live with him for all eternity. While we may not be called to sacrifice these things in our lives, think about what you can sacrifice over the course of these next few months in this time of Lent. Try to better yourself, your neighbor, and draw closer to God in the process.

MOLESKIN:
Ash Wednesday and beginning of Lent tomorrow.
ANNOUNCEMENTS:
Launching of the Arsenal next month.

Double Elevens

THE SCENE: Chilly day at The Arsenal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm Circlesx10 in cadence

THA-THANG:
2 rounds of elevens

  • Merkins at the baseline of basketball court and Swing Groiners on play ground. Step ups on bench until 6 is up
  • Bench dips and squats on Greenway with about 100 yards between. side step ups on bench until 6 is up

MARY:
Dealers choice on Mary:

Peter Parkerx20
LBC’sx30
Shoulder tapsx20
WWII until 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:
Over the weekend I had a friend I hadn’t talked to in a long time reach out. I hadn’t realized how important having friends reach out can be and how much it meant to me. Reach out to friends/family who you may not have reachec out to in a while.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal official launch coming March 6th

Love is Kind – Unlike this Beatdown

THE SCENE: At least it wasn’t windy… 37 and rain…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 fast SSH IC

Warmup lap: butt kicks, high knees, lunge, side shuffle.

Mosey over to Home Run Hill, stop at each stop sign. 5, 10, 15, and 20 jump squats

THA-THANG:
At Home Run Hill:

  • 5 dimond merkins run down hill
  • 5 mountain man poopers run to monkey bars
  • 5 pull-ups run to swings
  • 5 groiners run back to top

Repeat with 10, 15, and 20. Alternate 10 mountain climbers and 10 star jumps for the six.

  • 5 wide merkins run down hill
  • 5 iron squats run to monkey bars
  • 5 monkey climbers run to swings
  • 5 reverse groiners run up hill

Repeat with 10, 15, 20. Alternate 10 mountain climbers and 10 star jumps for the six.

  • 5 merkins
  • 5 squats
  • 5 toes to bars

Ran out of time to repeat. Run back to AO. Stop for some PAX picks at each stop sign.

MARY:
20 Shoulder taps in cadence. Ladder climbers for time.

COUNT-OFF & NAME-O-RAMA
4 HIMs

CIRCLE OF TRUST/BOM:

We all have different things we are called to do, but we all must love. Love is not a feeling but a choice. Sometimes a hard choice like getting up early to workout in the cold and rain. So go love others.

Now you are the body of Christ and individually members of it. And God has appointed in the church first apostles, second prophets, third teachers, then miracles, then gifts of healing, helping, administrating, and various kinds of tongues. Are all apostles? Are all prophets? Are all teachers? Do all work miracles? Do all possess gifts of healing? Do all speak with tongues? Do all interpret? But earnestly desire the higher gifts. And I will show you a still more excellent way. If I speak in the tongues of men and of angels, but have not love, I am a noisy gong or a clanging cymbal. And if I have prophetic powers, and understand all mysteries and all knowledge, and if I have all faith, so as to remove mountains, but have not love, I am nothing. If I give away all I have, and if I deliver up my body to be burned, but have not love, I gain nothing. Love is patient and kind; love does not envy or boast; it is not arrogant or rude. It does not insist on its own way; it is not irritable or resentful; it does not rejoice at wrongdoing, but rejoices with the truth. Love bears all things, believes all things, hopes all things, endures all things. Love never ends.
1 Corinthians 12:27‭-‬31 and 13:1-8a
https://bible.com/bible/59/1co.12.27-31.ESV https://bible.com/bible/59/1co.13.1-8.ESV

ANNOUNCEMENTS:
Fins B-Day Q on Thursday!

Tempo Corners and Moseys in the Park

THE SCENE: Arsenal, 39 degrees, misty, and moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC

10 LBCs t-up/t-down

10 Good Mornings
THA-THANG:

Four corners workout with laden mosey in between rounds, mosey length expands with each round.

Corners exercises based on time-under-tension concept.  Slow burn makes for a long burn.  

Pax carry CMU to each corner, and mosey with it in between rounds.

Round 1

  • 10 Tempo Merkins
  • 10 Tempo Squats
  • 10 Tempo Curls
  • 10 Tempo Thrusters
  • CMU Mosey to middle playground, 5 blockees, return to grinder

Round 2

  • 20 Tempo Bent CMU Rows
  • 20 Tempo WW2s
  • 20 Al Gore Pogos w/CMU (hold the CMU, assume Al Gore, pulse up/down in the squatted position) <this became choose your own adventure because Q typoed more WW2s and couldn’t remember what should’ve been here>
  • 20 American Hammers w/CMU
  • CMU Mosey to far playground, 10 blockees, return to grinder

Round 3

  • 30 Tempo Dry Docks
  • 30 Tempo Goblet Squats
  • 30 Tempo Upright Rows
  • 30 Broad Jumps
  • CMU Mosey to Greenway Crosswalk, 5 blockees, return to grinder

Begin again if time allows

MARY:
Plenty-o-beatdown to leave Mary out of the party
COUNT-OFF & NAME-O-RAMA
Smuggler, Doubletap, Warthunder(2.0)
CIRCLE OF TRUST/BOM:
A missionary friend told me a story about another missionary who visited Israel and took a bus trip to see the countryside.  As they drove, he saw a man in a pasture pushing a sheep.  He asked the driver to stop so he could watch the shepherd.  The driver laughed and said, “That’s not a shepherd, that’s a butcher!”  My friend is a real life shepherd on his homestead, and explained that sheep follow other sheep, who follow the shepherd they trust.  True shepherds earn that following because they take care of their sheep, and the sheep can sense the shepherd is doing things for their good.  This is a tangible manifestation of love as an action, and parallels directly to leadership.  Leaders can’t gain an effective or lasting following by forcing activity (like the butcher pushing the sheep to the killing floor).  Effective leaders care about their people, do what’s good for their people (act out love, in other words).  In turn, people want to follow because they see the goodwill in the leader’s eyes, hear it in his words, and know it by his actions.  Be like the Good Shepherd, serve your people, love them, and give yourself for them.
MOLESKIN:

ANNOUNCEMENTS:
Arsenal Official Launch 6 March.  Get Some!

Play Ball!!

THE SCENE: Balmy 45 degrees, perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH                                                                                                                                            15 Tempo Squats                                                                                                                              8 Cherry Pickers

THA-THANG: 

Partner Workout:

3 Rounds per field of play-

  • Rd1-Start on basketball court under goal
  • Start- 5 Burpees
  • Partner A -CMU Duck Walks up and down court while Partner B completes
    • 10 Merkins
    • 10 Bobby Hurley’s
    • 20 Starfish- 2 count
  • Switch once B completes exercises- complete same exercise for partner A
  • End-5 Burpees
  • CMU Mozey to softball field
  • Start- 5 Burpees
  • Partner A -lunges around bases as partner B completes exercises at pitchers mound
    • 20 Up right Rows
    • 10 CMU overhead squats
  • Switch once partner B completes exercise- Partner A completes same exercise while B lunges.
  • End- 5 Burpees

Rd2- Same process- reps increase

5 Burpees to start

    • 20 Merkins
    • 20 Bobby Hurleys
    • 30 Starfish- 2 count
    • 5 Burpees to end
  • Mosey to SB Field
  • 5 Burpees to start
  • Partner A -Rev Lunge- Switch once B completes exercises
    • 40 UP Right Row
    • 20 CMU OH Squats
  • 5 Burpees to end

Rd3- Same as two prior

  • 5 Burpees to start
    • 40 Merkins
    • 30 Bobby Hurleys
    • 50 Starfish- one count
  • 5 Burpees to end
  • CMU Mosey to Softball Field
  • 5 Burpees to start
  • Partner A – Bear Crawl- Switch once B completes exercises
    • 60 Up Right Rows
    • 30 OH Squats
  • 5 Burpees to End

MARY:

  • LBC for time X 2- 45 sec
  • Merkin Plank hold- 30 sec, lower to half plank hold – 20 sec, up to full plank hold 20 seconds.

COUNT-OFF & NAME-O-RAMA
Moses, DoubleTap, Warthunder, Nair, Scoutmaster, Pinnocchio, KY
CIRCLE OF TRUST/BOM:
Fixed Mindset vs Growth Mindset- Important as leaders we realize we are not defined by are abilities. Fixed mindsets tell us that our abilities, traits and intelligence is fixed, we have a certain amount and that’s it. Growth mindsets tell us those abilities, talents can be developed through effort, teaching and PERSISTENCE. Fixed mindsets can often prevent important skill development and growth. this can sabotage your health and happiness. Commit to the process of training like a champion don’t worry about winning the championship. Its not about the results, its about building the identity of the type of person who gets to enjoy those results.

MOLESKIN:
Keep Swerve in your thoughts and prayers for a speedy recovery.
ANNOUNCEMENTS: