F3 Knoxville

Tag: Snowbird

IPC Week 4 @ the Equalizer

AO: the-equalizer
Q: Blindside
PAX: Stripped, Ribbed, Bookman, Cheney, Snowbird, Smithers, Blindside
FNGs: None
COUNT: SEVEN!
Modified-ish IPC Week 4

COT:
1 year and one day; 12 months and 1 day; 367 days (thanks to the leap year).

I just completed my first year of sobriety. October 1st, 2023 was a dark day for me. One year later, I am a very different man. Thank you for all of the support and love of the past year.

Get Your Reps In

AO: the-equalizer
Q: Bookman
PAX: mouthwash (Mike), Madoff, Snowbird, Utah, Ribbed, Stripped, Smithers, Bookman, Cheney
FNGs: None
COUNT: 9
WARMUP: 10 SSHs to get to a Ribbed 7! Mosey to Splash Pad

THE THANG:
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps
5 Incline Merkins
6 Step Ups
7 Star Jacks
8 LBCs
9 Mountain Climbers
10 Squats

Lap of the ladder. Go up, go down. 10 of each in a row once you’ve completed the ladder.

MARY: Fellowship Mosey to Flag, stretch

ANNOUNCEMENTS: F3 in the Nude next year, Brolympics was mentioned. Tentative convergence date 11/17

COT: Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

BROGA

AO: the-equalizer
Q: Cheney
PAX: Madoff, Bookman, Ribbed, Swimmies (Nathan Chesney), Snowbird, Smithers, Cheney, Tropicana, Matlock (Bill Maddox), TRC/Crab legs, Stripped
FNGs: None
COUNT: 11
WARMUP: SSH, cherry pickers, random stretches

THE THANG:
Follow the Q, switch exercises every few minutes and Lap after 2 exercises.
Exercises:
– Downward Dog Knee Tucks
– Downward Dog to Chaturanga to Upward Dog (or slow dive bombers if you want to get technical)
– Boat pose with CMU Twists
– Side plank with arm raise
– Squat with CMU Curl
– Lunge with CMU tricep extensions
– Bonus burpees to mourn a CMU

MARY: stretching

ANNOUNCEMENTS: F2 at Corner 16 today

COT:
“What is the key to living such a happy life? You don’t need to follow a blueprint, you just need to live and be happy.”

There is an ultimate plan for everyone out there, but not a single blueprint (or path) that must be followed. Your path is impacted by choices you make, choices others make and by things outside of anyone’s control. So the key to enjoying today is not to put yourself down about yesterday or tomorrow.

Backblast Error

AO: the-equalizer
Q: Stripped
PAX: Blindside, Bookman, mouthwash (Mike), Smithers, Snowbird, Stripped
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Jenga with CMUs… sorta

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Bookman, Cheney, Madoff
FNGs: None
COUNT: 6
WARMUP: SSH, mountain climbers, LBACs,

THE THANG: Mosey to smokehouse, grab CMUs, head to picnic table. Jenga – pull a block out of the tower and do 11’s with the two exercises written on the block. When the tower falls, we do a lap around the tennis court doing something with our CMUs.

MARY: Arm stretches.

ANNOUNCEMENTS:

COT: Romans 5: Perseverance! When we are hit with struggles, when failures happen, when things don’t go according to plan – persevere knowing that it produces character, and character produces hope.