F3 Knoxville

Tag: Snorkel

TCOB

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbillies x 15 IC
  • Tempo Diamond Merks x 10
  • Cherry Pickers x 8
  • Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

  • Merkins
  • Thruster Merks
  • Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

  • Peter Parkers x 12 IC
  • ABCs on Q
  • Captain Thor 6:24 IC
  • Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS:

Simple but effective

THE SCENE: 46 w Drizzle my nizzle
F3 WELCOME & DISCLAIMER
WARM UP

RUN A LAP
THA-THANG:
last year we did a February challenge that Capn started. It was really good and especially when traveling. The challenge was simple. Do 2017 reps of merkins, big boys, squats, burps, dry docks, pull ups in the month of February. This averaged out to just over 70 reps a day of each exercise to reach the goal of 2017 reps of each. Based on such, I did mine in sets of 20 (10 on the burps)for 7 rounds. Between each round, I ran roughly a 1/4 mile. It’s a great , simple, triedsbd true workout that takes about 45 minutes. This morning, we modified a little and went like this;

  • 7 rounds w a lap between each round
  • Each round consisted of , 20 merkins, 20 big boys or other AB, 20 over head presses w CMU(replaces dry docks) 20 rows w CMU(replaces pull ups), 20 squats, 10 burps and added 20 cmu curls .
  • When running the lap, we moseyed, we did Indian run for a lap abs a few laps of reverse Indian run.
  • We completed 6 rounds

Was this this workout a ball buster, NO! Was it cray cray creative, NO! Did we sweat, yes! Did we get some reps in, yes! Did we get cardio in , yes!! Did we stay together and get better together, YES! Sometimes, a good workout is keeping it simple and effective.

MARY:
Part of the thang
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I was out all week last week resting my hamstring. It killed me not to be in the gloom w my F3 brothers. I needed the rest but I also felt myself slipping to the dark side. I know that I need accountability. I need to be in the gloom w my brothers from another mother. I am not the type of guy that will go 100% alone as it’s too easy to take a break and walk when I should run . Long story short, I need to be surrounded by positivity (F3), I am a glass is half full guy but still need the accountability and the positivity that F3 has to give. So, if your injured, rest up and get well but don’t let yourself slip out of the positivity and consistency that F3 offers.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Murph

THE SCENE: 50’s, rain
F3 WELCOME & DISCLAIMER
THA-THANG:

Mosey to the elementary school ball court.

5 rounds

10 pull ups

20 merkin, werkin, ranger, derkin, diamond

15 iron mikes per leg, backward lunges per leg, deadlift squat per leg, 30 narrow squat, 30 squat

Bernie up Mt. Suckmore, Bear Crawl back down between rounds

Rinse and repeat rounds for time. We got mostly through a second pass.

Mosey back to pavalon

MARY:
Single leg touch x 15 each side

BBS until time
COUNT-OFF & NAME-O-RAMA
13 Brothers
CIRCLE OF TRUST/BOM:

I’m stressed to the max about work at all times right now. I am truly thankful to let it go from my mind for a few hours a week and focus of F3. On working hard. On supporting you guys, my brothers. Probably part of why I go so hard is because it’s my only outlet for my stress. I don’t know what you all do the rest of the day, but when we come out here we are all the same. There are no ceos, there are no CPAs, there are no engineers or whatever you do 9-5. In F3 we are all brothers.

MOLESKIN:
ANNOUNCEMENTS:

The Bomb Shelter Run (C.S.A.U.P. Event)

THE SCENE: Low Mid 60’s with some light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Drifter Q:

start things off with the Disclaimer (He is NOT a professional, refers everyone to take notice of how he is dressed; clearly NOT a professional…1 PAX member commented that Drifter must have had a Blink182 concert to attend after the event…

SSH (IC) x10 slow / x10 fast
Boxer Jacks (IC) x10 slow / x10 fast
Mosey to Grinder:
Lunge forward then backwards
Inchworm Merkins w/hand release
Quad Stretch
Cherry Picker Stretch (fists on ground, walk legs out to the side and back in)
Merkin Ring of Fire, but as a Wave!
Mtn Climbers (IC) 10x slow / 10x fast

THA-THANG:
1st leg was approximately 3.2 miles of running until arriving to the Beatdown:

Mayberry Q:

21 Jump Street:

  • 21 Pull-ups (side of the Alcoa bridge)
  • 21 Burpees (middle of bridge)
  • 21 handstand push-ups (far side of bridge)
    Run back to start and drop 1 rep. (15 min time limit)

2nd leg was approximately 3.2 miles until arriving to the Beatdown:

Snorkel Q:

Split up into 2 groups and then partner up. Near side of Bicentennial Park bridge do:

  • 10 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 8 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 6 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 4 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back
  • 2 Plank Tri Ext & Derkins Then Wheel Barrel Half of Bridge Switch and come back

Far side of Bicentennial Park Bridge Partner 1 Wall Sits until Partner 2 completes 15 side to side Merkins.
Partner 2 then monster tire walks to replace Partner 1; Partner 1 bear crawls to area to complete side to side Merkins.

3rd leg….who cares how long, we were too far away to quit and had to get back to the car somehow…(another 3… something miles…felt like 10; here we go!).

Waxjob Q:

Split into 3 groups. 1st man plank, 2nd man bear crawl ahead and plank, 3rd slalom bear crawl to front. Remaining PAX continue to slalom bear crawl to the front until team reaches 50 yard line.
Reverse the process, planking person is now facing the sideline while the PAX in motion jump over the planking PAX.
Mosey to jungle gym:
15x Partner reverse-merkins/OHP on monkey bars
15x Squirkins
10x Over/Unders
15x Leg Throwdowns

4th and final leg was very short, no lies, really short…more like a mosey.

Cap’n Crunch Q:

Starting with 1 exercise, adding another exercise until all 5 exercises are completed in succession. then work back down until only the last exercise is left. 20 seconds per exercise:

  • Burpees (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec)
  • Burpees (20 sec) Dry Docks (20 sec) Narrow Squats (20 sec) Diamond Merkins (20 sec) High Knees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec) Burpees (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec) Dry Docks (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec) Narrow Squats (20 sec)
  • High Knees (20 sec) Diamond Merkins (20 sec)
  • High Knees (20 sec)

MARY:
No PAX were interested in any ladies, specifically Mary by the end of this event!

COUNT-OFF & NAME-O-RAMA
38 PAX!!

CIRCLE OF TRUST/BOM:

BOM – CSAUP – Bomb Shelter Run (Cap’n Crunch)

I ask not for a lighter burden, but for broader shoulders.

I ask not for an easier path, but for stronger feet.

I ask not for weaker enemies, but for a stronger self.

Jewish Proverb

Congratulations brothers, you did it.  You embraced the challenge and are victorious.  Take and let it sink in…you’ve earned.

I’d like to share something I’ve been thinking about for a while now.  F3 has been a life-changing experience for me.  Every morning I leave a workout I truly leave better than when I arrived.  Lately I’ve been thinking about why that is the case.  Here are my observations.

I believe there are two simple truths that we have lost as men:

  1. The opposite of manhood isn’t womanhood, it’s boyhood
  2. Manhood isn’t a destination or a journey, it’s a mindset

When we lose the distinction between boyhood and manhood our worlds begin to spin off kilter.  We become self-focused, self-protective, self-indulgent and self-reliant.  In other words, it becomes all about us.  As we reject passivity and accept responsibility for our lives we grow as men in all areas: physically, mentally, relationally and spiritually.  We begin to be others-focused, self-sacrificing and interdependent.  We begin acting like men.

In this world, three things serve as resistance to our growth as men:

  • Comfort
  • Convenience
  • Certainty

Overcoming these boils down to our mindset.  We have to daily set aside a boyhood-mindset and embrace a manhood-mindset.  We combat comfort with challenge, we set aside convenience for consistency and we abandon certainty and embrace camaraderie.  I see it as two contrasting mindsets:

A Boyhood-mindset seeks… A Manhood-mindset seeks…
Comfort Challenge
Convenience Consistency
Certainty Camaraderie

Every time we gather, the COP becomes our arena to consistently embrace challenge in the company of like-minded men.

But it’s not enough for us to do this physically.  We MUST carry this mindset to all areas of our lives, especially our relationships with our loved ones and with God.  Never stop striving for more brothers.  Keep embracing new challenges and keep any eye on the six so you can help the man who has stumbled.  Together we will make a difference!

Board to Tears

THE SCENE: Low 40s… A little foggy and super dark. New moon I guess.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
A little bit of hybrid Plank/Planche
LBAC x20 Fwd/Back IC
Tempo Squats x15 IC
TN Rocking Chairs x15 IC
Hindurkins x15 IC
Calfkiller: 20 calf raise, 25% mosey, 20 and 50%, 20 and 75%, 20 and AYG, 20 more to make 100!
THA-THANG:
Mosey on over near the base of Mt Crumpet. On one path, there’s a cone set up. On the other path, we find a pile of boards, each with an exercise.
Each PAX throws their board across the stream at the cone. Mosey around to the other side, furthest one from the cone is the exercise we do.

Exercises are:
10x Al Gore Tucks
20x Star Jacks
20x Diamond Merkins
Crab-Walk/Walk-Crab up the hill
Bear-Crawl/Crawl-Bear up the hill
30x BBS
15x Burpees
20x Monkey Humpers
35x 4-ct Mountain Climbers

First 3 throws come up AGT. Decided to retire each board after it loses!
Made it through all but Burpees and Monkey Humpers before we ran out of time.

3/4″x3″x10″ boards are surprisingly difficult to throw! Several ended up in the stream, 2 actually got stuck IN THE TREE.

MARY:
20x Flutter Kicks IC

20x Slutter Kicks IC

Row Your Boat (4 rounds until Time!)
COUNT-OFF & NAME-O-RAMA
As Pinocchio put it, 10 men discovered that their chances of surviving in the Australian outback with a boomerang are… minimal.
CIRCLE OF TRUST/BOM:
Stolen from Proton’s BOM yesterday at JUCO, ‘cuz it was that good…

It’s a common thing for us to think about the people that have influenced our lives.  Usually if someone asks you what person has had the most influence, you look externally and think of a parent, a teacher, a coach, or even Jesus Christ.  But even as much as all these influence you, the biggest influence is yourself.  The choices that you make every day both define your future path and make you who you are, action by action, for better or for worse.  Even trying to coast through life and avoid those tough choices is a choice in itself.  We can’t avoid them, so embrace them head on. Be alert for those opportunities, and make that tough choice that puts others first, that builds your character, that honors God.
MOLESKIN:
The cone was originally meant to be at the top of Mount Crumpet, but it was too dark to even see the cone, much less read what was written on the boards.  And dang, 3/4″x3″x10″ boards are surprisingly difficult to throw! Several ended up in the stream, 2 actually got stuck IN THE TREE.
ANNOUNCEMENTS:
Great job everyone who’s recovering from the CSAUP.  Prayers for Squeaker’s cousin Jill and two daughters, who just lost husband/father in a car accident.