F3 Knoxville

Tag: Snorkel

Happy New Year!

THE SCENE: 55 Degrees and Soggy…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop x25, Little Baby Arm Circles 4 Count x (10 Fwd) x (10 Bwd), Cherry Pickers x 10

THA-THANG:
Sea Biscuit Time!

  • Burpee Box Jumps x 10, 15, 20, 25
  • Squats x 20, 25, 30, 35
  • Big Boy Sit Ups x 20, 25, 30, 35
  • Round 1 ( Run 1 Lap), R2 (2 Laps), R3 (3 Laps), R4 (4 Laps), R5 (3 Laps), R6 (2 Laps)

MARY:
Ab-Kraken; LBC’s x 20, (4 Count) Captain Thor’s x 5,  (4 Count) Box Cutters x 10, Big Boys x 20

COUNT-OFF & NAME-O-RAMA
Seven men greeted the new year with some hard work! (Butterfingers, Drifter, Fins, Mr. Rogers, Proton, Snorkel, & Wood Shack)
CIRCLE OF TRUST/BOM:

The new year is here and by now we are already making those New Year’s Resolutions.  To help inspire you and make those choices a little easier I want to share a couple of quotes.

“Don’t ask yourself what the world needs. Ask yourself what makes you come alive and then go do that.  Because what the world needs is people who have come alive.” (As told to Gil Bailie by Howard Thurman)

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”

-Theodore Roosevelt

In summary, I hope you each of you live this year with passion and enthusiasm, and find what makes you come alive.

 

Kraken of the Fountain

THE SCENE: Mid-low 40’s, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x 10 IC
1 burpee
Squats x 10 4-count IC
2 burpee
Squat touch jumps x 10
3 burpee
Tempo merkins
4 burpee
Merkins x 10 4-count IC
5 burpee
Clap merkins x 10
6 burpee
THA-THANG:
Kraken of the fountain
2 different sets of exercises to alternate each round:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
1. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Door frame pulls 8. Plank jack
Most of us got 3-4 laps around.
Sprints across the field x 7 with 20 LBCs at the end of each.
MARY:
Side v-ups 15 each side
Hello angel x 15 4-count IC
Repeat x 2
40 seconds of LBC
COUNT-OFF & NAME-O-RAMA
10 men woke and slayed the kraken of the fountain. Welcome to Huey from Rwanda!
CIRCLE OF TRUST/BOM:
Only those who risk going too far can possibly find out how far one can go – T.S. Eliot

This is my mantra for 2019. I want to push myself way past my comfort level and break that voice in my brain that tells me to stop. This is mostly about physical endurance for me but if I can break through that wall in my brain I see it bleeding over into work and relationships. At work I want to push myself to be the most productive I can be in my time there. With my wife I want to push my vulnerability to her past my comfort level to the point we are one person in mind.
MOLESKIN:
ANNOUNCEMENTS:

6 is Magical

THE SCENE
54 and Raining

 

THE THANG
Run a loop for warm up, stop half way for 20 & 20 (1.5 mile)

Assemble at the pavilion.  Perform 3 sets of 6 exercises, 6 rounds each with rucking between.

6 Rounds with a ruck:

  • 6 Burpees
  • 6 Lunges (each leg)
  • 6 Push Ups
  • 6 Squats
  • 6 Thrusters
  • 6 Bent Over Rows

Ruck Lover’s Lane loop

 

6 Rounds with a ruck:

  • 6 Sit-Ups (ruck on chest)
  • 6 4ct Flutter Kicks (holding ruck overhead)
  • 6 Leg Lifts (holding ruck overhead)
  • 6 Crunches (holding ruck overhead)
  • 6 2ct American Hammers (ruck to chest)
  • 30 second Plank (ruck on back)

Ruck two (2) Lover’s Lane loops

 

6 Rounds with a ruck:

  • 6 Ruck Curls
  • 6 Ruck Ground-to-Overhead
  • 6 Overhead Tricep Extension
  • 6 Ruck Swings
  • 6 Ruck Dips
  • 6 Ruck Upright Rows

Ruck three (3) Lover’s Lane loops

 

Assemble for prayer and crush the day!

Circuits

THE SCENE: It was 40ish with some cloud cover.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH
10 LBAC fwd/bkwd
Micheal Phelps
High knees
Partner up and sling shot with CMU OH run to the educator, P2 10 iron Mike’s per leg
THA-THANG:
At the Educator
Bernie up, 15 Bobby Hurley’s
Plank walk curb to cone, 15 merkins
Lunge down to cone, 15 burpees
Repeat
Mosey back swapping who carries the CMUs every 2-3 light poles.
MARY:
BBS x 15
CMU up Leg lifts x 15
Repeat
COUNT-OFF & NAME-O-RAMA
7 men won’t need their legs today.
CIRCLE OF TRUST/BOM:
I missed hearing the Christmas story read this year so I read it to the group.

Luke 2:1-20 New International Version (NIV)

The Birth of Jesus
2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.) 3 And everyone went to their own town to register.

4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

14 “Glory to God in the highest heaven,
and on earth peace to those on whom his favor rests.”
15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”

16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told
MOLESKIN:
We did about 3 laps of the circuit on the Educator and 3 of the abs circuit.
ANNOUNCEMENTS:

Not Cardi-B…We Talkin Cardi-O

THE SCENE: Low 40’s and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Windmills
Tempo Squats
Indian Run to SuckMore with Active Stretching Along The Way.
THA-THANG:
SuckMore Hill Sprints Together x10

Circle around Playground = .13 mile
Begin with:
5 Burpees
10 Murkins
15 Squats
Run 2 Laps
Walking Lunge 1 Lap
Run 2 Laps
Rinse and Repeat – *2nd Round Burnie Instead of Walking Lunges*

MARY:
Flutter Kicks x14
LBC x30
30 Seconds of BBS

COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Use past accomplishments as building blocks. Don’t get stuck on what you HAVE done or what you HAVE accomplished.  How will you continue to strive forward and conquer new achievements? What’s next for you to accomplish?!
MOLESKIN:
Safe Travels for all our brothers this holiday season!