F3 Knoxville

Tag: Snorkel

1K…. And Then Some

THE SCENE: 30’s, a little windy, dry and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH -IC x 15

Tempo Merkins-IC  x 10

Tempo Squats -IC x 10

Cherry Pickers-IC  x 10
THA-THANG:
Partner up. Partner 1 does the first exercise while partner 2 does the second then the partners switched when partner two got back.

  • 50 Burpees/CMU Lunge to first cone.
  • 200 Overhead tricep extensions/Bear-crawl to second cone then crawl-bear back
  • 200 Merkins/Farmer walk to third cone.
  • 200 LBC’s/Plank Walk to first cone.
  • 150 Bench Pres/ Overhead CMU lunge to first cone.
  • 150 Reverse Curls/ Suicide to third cone and back then fourth cone and back.
  • 100 CMU Squats/Wrestler Walks to first cone.

MARY:
25 BBS on your own.

Slutter Kicks-IC x 20

Flutter Kicks-IC x 20

One Minute hold with feet six to twelve inches off ground.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There are 2 different mindsets, fixed and growth. Someone with a fixed mindset for example would fail a test and say “I’m stupid” or “I’m not good enough” or something of that nature because it’s very very easy to make excuses for failure.  A person with a growth mindset for example would fail a test and ask their self what they have to do to make sure it does not happen again or why they failed the test.  A growth mindset is almost mandatory to succeed.
MOLESKIN:

ANNOUNCEMENTS:

FOCUS

THE SCENE: 50’s and quite nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Negative Merkins x 10 on Q
  • Negative Diamond Merkins x 10 on Q
  • Negative Werkins x 10 on Q

We were pretty smoked and ready for coffeeteria after the warm-up.

THA-THANG:

Trail of tears with CMU. Slow mosey turned more into a walk with short bursts of mosey.

Stop 5 times for

  • Derkins x 20
  • Goblet Squat x 20
  • OH Press x 20
  • Flutter Kicks (CMU overhead) x 20
  • Plank Tri Ext x 20 (We only did one set of these for fear of face smashing on CMU and switched to overhead tri ext)

Stop at the Educator for Escalator. Bernie up, CMU overhead on the way down x 2

Mosey to playground at Elementary School

Dora

  • 300 Lying CMU press
  • 200 Door Frame Pulls switch arms each 5
  • 100 Burpees (darn, ran out of time to complete these)

P2 is doing 20 leg crunch on swings

Mosey back to grinder. We carried the CMUs for about 2 miles.

MARY:

  • In and Outs x 15
  • Bicycles x 15
  • Scissors x 30

COUNT-OFF & NAME-O-RAMA
9 strong
CIRCLE OF TRUST/BOM:

We only did about half of the crazy stuff I had planned. As you can tell my mind was all over the place. The average human has an eight-second attention span–less than that of a goldfish. That number has shrunk over the years due to our digital connectedness and the fact that the brain is always seeking out what’s new and what’s next. Focus is a muscle, and you can build it. It’s possible to set up an environment that fosters focus. Here are eight tips for eliminating distractions and paying attention to what you need to do:

  1. PREPARE YOUR BRAIN

Before a task, calm your brain.

  1. UNDERSTAND WHERE YOUR FOCUS NEEDS TO BE

Taking time to identify what deserves your focus for the year, for the month, for the week, and for the day.

  1. UNPLUG FOR 30 MINUTES

If you need to focus, log out of email and social media.

  1. GRAB SOME COFFEE

French physiologist Astrid Nehlig identifies a connection between caffeine and cognition.

  1. CHECK THE THERMOSTAT

If it’s too hot or too cool in your environment, it could impact your focus.

  1. TURN ON SOME MUSIC

Having music playing helps you focus on your own thoughts.

  1. TAKE SHORT BREAKS

Vigilance decrement is losing focus over time. Taking a short break in the middle of a long task reenergizes the brain.

  1. DOODLE

Doodling aids in cognitive performance and recollection.
MOLESKIN:

ANNOUNCEMENTS:

Slowest Indian Run Ever

THE SCENE: About 32, but we warmed it up pretty quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x IC SSH (10slow10fast)
20 IC Boxer Jacks (i.e. high knees with a clap under each knee)
10x Tempo Merkins
20x IC Mtn Climbers (10s10f)
20x IC Tempo Squats

THA-THANG:
Two single-file lines on the grinder.
Everyone is SSHoping while the people in the back bear crawl to the edge of the Grinder and then to the front of the line.
When you get to the front, plank up and do shoulder taps until it’s time to go. When you go, lunge to the side of the grinder and then to the front of the line. Then repeat

  • SSH + Bear Crawl
  • Plank Shoulder Taps + Lunges

Switch the exercises half way

  • Al Gore + Crab Walk
  • Table Top Plank + Frog Hops

Final Stretch

  • Squats + Crab Walk
  • Slow Merkins + Frog Hops

10 Slow and 10 Fast Cycle (as many as you can in 5 minutes)

  • Dips
  • Calf Raises
  • Decline Merkins
  • Squats

Bear Crawl Indian race

  • Planks + Bear Crawls
  • SSH + Bear Crawls

MARY:

  • Protractor
  • Box Cutter
  • Peter Parker (Spider Man)
  • 20x IC LBC
  • ATM

COUNT-OFF & NAME-O-RAMA
Also had Cable Guy and FNG (Now called Rehab)
CIRCLE OF TRUST/BOM:
A lot of times we are going to fast to see the good in the things we are going through or studying. We all need to take the time to slow down and really dig deep to find the wisdom that is there for us to find in ever situation, whether that’s in the things we are reading or in the people we are meeting or just in the situation we are going through.

Take the time to slow down and really see/learn what wisdom is here to be had.

Quarter pounder with cheese please

THE SCENE: 45 and possible chance of rain, 30% it won’t
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burp

SSH X20 ic

smurf jacks z10 ic

plank jacks x10 ic

merkins x10 ic

Surfees x 5-6

squats x20 ic

imperial sq walkers x10 ic

oh, we threw in some burpees too
THA-THANG:

  • Rt 66 to the football field w merkins , big boys, and squats along the way
  • Quarter pounder on the football field
  • Sprint to 25 Yard line 25 merkins , rum backwards back to goal line
  • Add cheese, 10 burpees
  • Sprint to 50 yd line. 50 squats , run backwards to goal line
  • add cheese, 10 burps
  • sprint 75 Yard’s , do 75 mtn climbers
  • run backwards back to goal line
  • add cheese, 10 burps
  • sprint 100 yds, 100 SSH IC , run backwards to goal line
  • add cheese, 10 burps
  • we mixed in some abs too
  • Indian run back towards AO
  • rt 66 again w froggie hops and air presses

MARY:
Flutter kicks 20 ic

slutter kicks x10 ic

box cutters x10 ic

SURFEES! Superman swim until the big wave came . Slugger was waiting for the big one!

cash out w ATMs
COUNT-OFF & NAME-O-RAMA
13 incl 1 FNG, welcome singlewide and guest from Memphis SLIK NUT!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big things will take care of it’s self

Mole skin:

put the lid up when you piss!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 300

THE SCENE: Upper 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 15
  • Monkey Humpers x 20
  • Drydocks IC x 10

THA-THANG:

  • The 300 (with CMU)- 50 Merkins, 50 pull-ups, 50 OH Press, 50 squats, 50 dips, 50 rows
  • Do 10 of each exercise, then do lunges with CMU to cones and back. CMU press every time you come up from lunge. When down at other end of cones, 5 CMU burpees

 

  • CMU Dora – 100 Merkins, 200 Squats, 300 BBS
  • Partner farmer carries while other exercises

MARY:

  • Ring of Fire
  • 1 min plank
  • LBC’s until end

COUNT-OFF & NAME-O-RAMA
12 Total – 1 FNG (Cable Guy)
CIRCLE OF TRUST/BOM:
Defining Manhood

“And let us consider how to stir up one another to love and good works, not neglecting to meet together, as is the habit of some, but encouraging one another, and all the more as you see the Day drawing near.” -Hebrews 10:24-25

“For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.” -1 Timothy 4:8

“Rejoice in your sufferings, because you know that suffering produces perseverance; perseverance, character; and character, hope.” -Romans 5:3-4 (EMBRACE THE SUCK!)

Being a man isn’t about showing off or outdoing others, it’s about staying humble and uplifting to others. Being there for other people will get you much more gratitude than any object can.

MOLESKIN:

ANNOUNCEMENTS: