F3 Knoxville

Pre season b-ball practice

THE SCENE: Stormy but dry in the gym !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SsH x 20, squats x 20 , merkins x 10 all IC on the 4 ct

perimeter court drill . Run the sidelines , shuffle the baseline , and run, shuffle, back pedal around free throw areas . We did this 3 times
THA-THANG:

  • 2 games of knock out. If you got knocked out , do iron mikes until we have. Winner
  • Lay up relay. 2 teams on opposite ends of the court . Each team has one player sprinting to the other end while dribbling the ball for a lay up. Once you make the lay up, sprint back and pass it to the next guy. So and so Forth until one team wins . Winner does 10 ssh ic . Loser does 10 burpees. We played 3 rounds
  • 11s w box jump burpees and alternating Superman’s on the 4ct
  • 3 man weave drill until we perfected the pass without dribbling or taking more than 2 steps . We did this about 4 or 5 times
  • Wall sits for a minute while doing morracan night clubs
  • triceps dips and extensions on the 4 ct on the benches
  • 2 full court suicides

MARY:
Flutters x 10 ic

LBC X 20 ic
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Life shrinks or expands in proportion to ones courage
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Coupons n Such

THE SCENE: Mid 50’s, a little damp but not bad
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Ran the loop
THA-THANG:
20 reps of:
Merkins
OH Presses
Leg Lifts
Burpee Thrusters
Grab a coupon and touch the brick at the front of TJ’s
Repeat
Backwards loop with interval running
Another round of PT and coupons up to TJ’s
One last loop with just the jugs and the 80lb sandbag. Switch when the guy with jugs says.
MARY:
COUNT-OFF & NAME-O-RAMA
4 men got a jump on the day.
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

Thanksgiving Pi

THE SCENE: Mid 60s. On the first day of November. Really?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

In honor of the first day of Thanksgiving season, today’s beatdown is brought to you by the number “pi”…
31 SSH IC
4 Cherry Pickers IC
15 Crabettes IC
9 Failure to Launch IC
26 Mtn Climbers IC
5 8-Ct Body Builders IC

THA-THANG:
Head to the scrapyard for a 3-exercise circuit:
3 Pullups
5 Dips (full weight on parallel bars)
8 Merkins
9 Repeats

793 yard Indian Run through the park and around the fountain to the base of Mt Crumpet
Pair up for Dora-style. One partner exercises, other runs up the hill, around the tree, and back.
23 Burpees
84 BBS
62 Iron Mike
64 8-ct Body Builders

338 yard easy mosey back to the grinder

MARY:
3 cycles of Row your Boat
27 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
15 PAX this morning.
CIRCLE OF TRUST/BOM:
As you know, pi is a number whose decimal representation has infinite digits. Today’s beatdown worked through just 32 of them, but it’s been calculated out to over 22 trillion digits and of course it just keeps on going. Just as we could never work out through the entire representation of pi, we could never comprehend or experience the entire fullness of God’s love and grace toward us. If you get a little twinge of sore muscles at some point today, let that remind you to be thankful we didn’t go to 22 trillion digits, but even more to be thankful for His infinite goodness.
MOLESKIN:
Apologies to Squiggly and Moses… I didn’t feel on my game much this morning and they did just about all the Dora reps. Hopefully just coming down off the Halloween sugar high.
ANNOUNCEMENTS:
F3 Olympics/anniversary. Also, check GroupMe for service project info. Weekend of 11/17, Habitat project: demo and rebuild a deck.

Blocks in The Path

THE SCENE: 40°, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 curls
10 tricep extensions
10 upright rows
10 blockees
THA-THANG:
Route 66 style CMU OH run together through park with doing exercises at every other light pole going up to 11 then back down again.
Curls
Tricep extensions
Upright rows
Blockees
MARY:
CMU flutter kicks x 25
CMU hammers 2-count x 20
COUNT-OFF & NAME-O-RAMA
10 mighty men
CIRCLE OF TRUST/BOM:
9 unconscious beliefs blocking our path to inner peace:
1. “I Need to be Doing Something Right Now.”
Though our ego tricks us into believing we need this feeling to get things done, when we can let it go we see a lot of our anxiety dissolves and our relaxation deepens. We’re also much more likely to enjoy what we need to do without the constant internal pressure of feeling that what we’re doing in this moment is never enough.

2. “When I Get What I Want I Will be Happy.”
When we see we’re doing this we can practice letting go of that need, even if only for a brief moment. The more capable we become at doing so, the more we will naturally experience happiness in the present, and the less our minds will fixate on ideas of the future for fulfillment.

3. “Finding Inner Peace Is Difficult.”
Often it is letting go of the belief that what we want is so far away, and understanding that when you stop striving so aggressively you will start to see the calm you’re looking for.

4. “If I Express My Emotions Honestly People Will Think I’m Weak.”
The irony in this is that as everyone is dealing with the urge to be authentic, those that actually do so are often met with respect and admiration.

5. “If People Knew the Real Me, They Wouldn’t Like It.”
We hide certain aspects of our personality, defining ourselves publicly by what we show and privately by what we’ve hidden. The reality is that you are a lot more than either of those stories, and people will gravitate toward the real you because they appreciate honesty.

6. “I Should be Happier Right Now.”
Happiness isn’t something you need to have all the time; it comes and goes, like any experience, but it’s not a prerequisite for being human.

7. “Not Being the Best Me Isn’t Good Enough.”
When you can strip yourself of this idea you’ll soon realize that the chase to being your best self is infinite and anxiety-inducing.

8. “I Owe the World.”
Though gratitude is important, it doesn’t mean we should walk around with the feeling that we’re in debt to the universe. When we let go of the deep feeling of debt and obligation, we can then really start to give people what we have to offer.

9. “There Was a Time in My Past That Absolutely Sucked.”
Often we become so identified with bad times in our past that they get in the way of us enjoying the present. When we come to realize that they are far less significant than we initially thought, we stop feeling like imposters and we let old memories fall away.

– From Tiny Buddha
MOLESKIN:

ANNOUNCEMENTS:
BrOlympics Saturday!

Slow & Heavy Wins the Race

THE SCENE: Cool and Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x30 IC, Baby Arm Circles Forward x10 IC, BAC in Reverse x10 IC, Stretching OYO
THA-THANG:
20 Minute AMRAP: With a Battle Buddy PAX Completed the Following with a Ruck/Sandbag/ or CMU

  • 20 Curls
  • 20 Presses
  • 4 Ct. Flutter Kicks
  • Squats
  • Coupon Carry to the end of Parking Lot and Back

DORAS

  • Partner A Bear Crawls to fence and back while Partner B begins with the following exercises and reps:(Swap when partner A returns and the reps are cumulative between the two partners)
    • 200 Rows
    • 150 Coupon Swings (Just like kettle-bell swings)
    • 100 Tricep Extensions

MARY:
60 second Hello Dolly Burnout
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Something that I have been struggling with as of late is speaking too much and not listening nearly enough. Challenge for the day is to listen more and talk less and see how much it steers our day on a more fruitful and prosperous path for everyone. God gave us two ears and one mouth for a reason. 
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.