F3 Knoxville

Tag: Smuggler

The Road Not Taken

THE SCENE: Just a nice balmy 22 Degrees. Clear skies.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the Road Not Traveled
THA-THANG:

Work out- partner

2 CMU Farmer carry around park starting at grindstone towards track .If you put the blocks down 10ssh as a team, increasing 10 every time CMU’s are put down.

Exercise at checkpoints.

-The base of track stairs- block toe taps- 20 2ct- partner holds bear crawl

-End of track – 10 burpees- partner static fat man hold

-Tennis court – Elf on the Shelf  15 on each side- partner pushup plank

-Bottom of bridge- 15 burpees- superman hold

-Halfway down walk way – 10 block jumps. Stack for challenge – 10 each way -squat hold

-Base of bridge- 20 burpees- 6in leg raise hold

-Turn before grindstone – 25 CMU swings- BBS

6 line suicide at grindstone

repeat loop add 10 reps to all exercises

MARY:
Nothing today.
COUNT-OFF & NAME-O-RAMA
4 HIM’s
CIRCLE OF TRUST/BOM:

Most of us have heard this poem before. The Road Not Taken- By Robert Frost 

“Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;……

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I—
I took the one less traveled by,
And that has made all the difference.”

Building off of last Friday’s talk about leaving no regrets. It take a special man to travel down the road no one wants to go. Often that takes courage to find the opportunities others are afraid of. Getting up to work hard, being leaders in our homes and communities is not for everyone. The road taken by many is the easy road. Don’t be afraid to travel down the road others tell you is not passable.

As men in todays society  we carry a lot of the blame and burden for the challenges our world faces. From toxic masculinity to not being man enough. However its important that we all take time to pat ourselves on the back and give yourself some self love for not being afraid to take The Road Not Taken.

MOLESKIN:

ANNOUNCEMENTS:
CSAUP ASLUM starting at 6:30 Am this Saturday

Maryville beer ruck 6Pm Saturday.

Spaghetti Maker | OTB at the Arsenal

THE SCENE:

About 37 and foggy. Really good gloom

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15 IC
Inchworms x 10 OYO
Shoulder Taps x 10 IC
Goofballs x 10 IC
Abe Vigoda x 10 IC

THA-THANG:

Catch me if you can w Burpies and Indian Run to the Spaghetti hill.

-Broad Jump from start to check point. Run to next checkpoint at top.
-Dive bomber pushups X 10
-Run back to base of Spaghetti hill.
– Angle Grinder x 10
– repeat for time

– mosey back to the AO

MARY:

– American Hammer X 20 IC
– Freddie Mercury X 15 IC
-Heels to Heaven x 20 OYO

COUNT-OFF & NAME-O-RAMA
6 HIMs and 1 2.0

CIRCLE OF TRUST/BOM:

5 secrets you must discover before you die- John Izzo- interviews with 235 people nominated as wise elders.

2nd secret- leave no regrets.
“ to leave no regrets we must live with courage, moving toward what we want rather than away from what we fear. To leave no regrets we must overcome the inevitable disappointments that life hands us”

Being leaders in our family, work and community requires us to face challenges and risk . Must see the positive that can happen not the negative.

We will inevitably make mistakes. “ perhaps what often determines our happiness in life is the step we take after a setback.”

Provides 4 questions to ask every day.
“ did I act out of fear today or this week? How do I want to be more courageous tomorrow or next week?”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.

ANNOUNCEMENTS:
CSAUP on the 30th!

Helen’s Twisted F3 Sister

THE SCENE: Low 40s and feeling warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pax begun with a mosey to secure remaining supplies from across the street (4 more CMUs were needed and not pre staged). Continued the mosey stopping along the way for warm-up movements and new Pax picked up the supplies each time.
1st Stop – At supply dump 10 SSH
2nd Stop – 10 Tempo Squats
3rd Stop – Walking Lunges across bridge
4th Stop – 10 Tempo Merkins
5th Stop – 5 Cherry PIckers, 5 Windmills

THA-THANG:
Helen’s Twisted F3 Sister:
3 Rounds (for time):

  • 400 Meter Run
  • 30 CMU Swings
  • 15 CMU Thrusters

MARY for the 6:
Rinse & Repeat for the 6

  • 5 V-Ups
  • 10 Peter Parkers
  • 15 BBS
  • 20 Ankle Touches

6 Up! Continus Work:
Rinse & Repeat 4 Time:

  • 5 Burpees
  • 5 Jumping Air Squats
  • 5 Walking Lunges
  • Run 200 Meter

Return supplies to dump location

MARY:
Nearly cut the men short on work but noticed 2 min remaining:
10 Merkins IC
LBC for Time
COUNT-OFF & NAME-O-RAMA
10 Men for another pre-launch Arsenal beatdown!
CIRCLE OF TRUST/BOM:
Never stop doing good.
MOLESKIN:
Galatians 6:9
Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.
ANNOUNCEMENTS:
F3 Knoxville – Asylum CSAUP 1/30/2021
Maryville Rucking Beer Tour! 1/30/2021
KY organizing F3+M’s & 2.0s for fellowship at the camp! March 13th (rough date) Includes a gym, rock climbing, basketball, bouldering, dodgeball and outdoor activities as well!

Sunday School on a Tuesday Morning

THE SCENE: 37 degrees, dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 25

Tempo squat IC x 10

Tempo merkin IC x 10

THA-THANG:
PAX grabbed a CMU and headed to church parking lot. Pick a battle buddy and 1 person completes exercise count as follows below as other buddy runs to end of parking lot, returns and bears crawls to first median/ crawl bear back to start. Running buddy picks up exercise count. Rinse and repeat until all rep counts completed.

200 squats

200 CMU swings

200 OH press

200 merkins

100 blockees (no one got here)

PAX moseyed back to grinder with CMU.

MARY:
Hold the iron cross LBACs forward/ reverse IC x 10

Protractor game around PAX hold for 5 count until recover.

COUNT-OFF & NAME-O-RAMA
13 HIMs, 2 2.0s, 1 FNG
CIRCLE OF TRUST/BOM:
Been fartsacking a lot lately both with my fitness and with relationships/ being diligent in my faith.

“Don’t talk about it, be about it.” – Goggins

If I am to label myself a Christian, I am meant to put in the work every day. Consistency is key. Live into the Word and act on it daily.

MOLESKIN:
1 John 2:4 “He that says I know him, and keepeth not his commandments, is a liar, and the truth is not in him.”

ANNOUNCEMENTS:
CSAUP upcoming on 1/30/20.

Pizza in the morning, pizza in the evening, Pizza at Sandy Springs

THE SCENE: OTB, 38 degrees with 8 mph winds
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops

Little Baby Arm Circles

Cherry Pickers
THA-THANG:
Start at the crust of the pizza.  8 slices of pizza form the circle.  Do the posted exercise for that slice.  Run to center do 5 burpees, proceed to the next slice.

  • WW2
  • Merkins
  • Squats
  • Peter Parkers
  • Squats
  • Hand Release Merkins
  • Mtn. Climbers
  • Big Boys

Repeat for each size of pizza.

Small pizza x5

Medium pizza x10

large pizza x15

XL pizza x20

XXL pizza x25

MARY:
20 (4ct) – Flutter Kicks

LBCs for 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:
Consistency is key, stop talking yourself out of doing things that appear difficult, start talking yourself into doing those things.  The reward you receive is worth so much more when you accomplish the things you originally thought you could not do.