F3 Knoxville

Tag: Stripped

Leg PT

AO: the-equalizer
Q: Madoff
PAX: Stripped, Ribbed (Joshua Sagraves), Cheney, Bookman, mouthwash (Mike), Swimmies (Nathan Chesney), Snowbird, Blindside
FNGs: None
COUNT: 9
WARMUP:
20 SSH
20 SSH (not a typo)
5 Knoxville Cherry Pickers
10 Rockettes
Mozy to Bearmuda, Bear Crawl for a bit, Mozy to Splashpad

THE THANG:
3 sets with a Run in Between:
– Single leg broad jumps (10 sets each leg)
– Single leg couch lunge hops (10 each leg)
– Skater jumps 30 (total)
– 20 – 1 leg calf raises (each leg)
– 20 – 1 leg curtesy lunges (total)
– Tempo squats until the 6
As a group – Mario jumps, Bernie, and Long lunges

Once Complete:
10 Burpee with Knee Tuck Jump
30 Squats
20 Plyo Merkins
20 Squats to Lateral Jump

Mozy around track back to AO

MARY:
15 Gas Pumpers
10 Plyo Merkins
15 Futter Kicks

ANNOUNCEMENTS: Mentioned a cancellation and to read the newsletter. Should have mentioned the January 14th State of F3 Union meeting (check emails)

COT: 2 Parts. 1 – Steady work over time produces results and I mentioned how proud I was of my Daughter for completing her PT over a few months and being back in track and cross country. 2 – The workouts we did today were things we always do PLUS a little extra and they were MUCH MUCH harder. So reminder that we can always push ourselves to be better and even a small change can make something that’s “normal” much harder and produce more results.

SEVEN working shoulders and 1 dangerous robot

AO: the-equalizer
Q: Cheney
PAX: Stripped, Ribbed (Joshua Sagraves), mouthwash (Mike), Cheney
FNGs: None
COUNT: 4
WARMUP: SSH, Grady Corns, Tennessee Rocking Chairs

THE THANG:
Round 1: Lower Body & Core (x2)
1. Madoff Squats: 20 reps
2. Lunges: 12 reps per leg
3. Plank to Push-up: 15 reps
Rest 1 minute after completing Round 1.
Round 2: Upper Body (x2)
1. Merkins: 20 reps
2. Dips: 15 reps
3. Decline Merkins: 10 reps
Rest 1 minute after completing Round 2.
Round 3: Full Body & Core (x2)
1. Burpees: 10 reps
2. Mountain Climbers: 30 reps (15 per leg)
3. American Hammers: 20 reps (10 per side)
Rest 1 minute after completing Round 3.
Round 4: Cardio & Core (x2)
1. Jump Squats: 15 reps
2. Plank Jacks: 30 reps
3. Freddy Mercury’s: 20 reps (10 per side)
Round 5: Lower Body & Core (x2)
1. Madoff Squats: 20 reps
2. Lunges: 12 reps per leg
3. Plank to Push-up: 15 reps

MARY: Stretching with Cheney, 20 LBCs, 20 Box cutters, 40 Georgia Cheerleaders

ANNOUNCEMENTS: Forgot this part

COT:
“Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill

Be Consistent

AO: asylum-daybreak
Q: CRISPR
PAX: Crawdad (Robbi Dickens), Pusher, Veggie (Rylen Huddy), Jumbo(Carter Dickens), Pac-man, High Heels (Henry Ritchie), Drum Major, Choir Boy, lebowski, Waffle House (Brady Greene), Stripped, Swimmies (Nathan Chesney), Honeydew, CRISPR
FNGs: None
COUNT: 14
WARMUP: SSH, Rockettes, Cherry Pickers, other stuff

THE THANG:
– 10 Inch Worms – Run
– 20 Apollo Ono – karaoke
– 30 Mountain Climbers – Bernie
– 40 Imperial Walkers – karaoke
– Mosey
– 10 – Reverse lunch w/ high knees – bear crawl
– 20 Squats – long jump
– 30 Shoulder tap merkins – crab walk
– 40 American Hammers – super Mario
– Mosey
– 10 Romanian deadlift – run lap
– 20 Alt Plank rows – run lap
– 30 Freddy mercury – run lap
– 40 Georgia cheerleaders – run lap
MARY:

ANNOUNCEMENTS: Hot Toddy Triple Q next week

COT:

Brad Stulbeg:
Consistency is more important than intensity. If you win at consistency, you have a good chance of winning at everything else. Consistency means:

– Showing up on good days and bad days.
– Zooming out and playing the long game.
– Focusing on the process over outcomes.

James Clear:
If you want to maintain your sanity, reduce stress, and increase your odds of long-term success, then you need to plan for failure as well as focus on consistency. Research from Stanford professor Kelly McGonigal has shown that the number one reason why willpower fades and people fail to remain consistent with their habits and goals is that they don’t have plan for failure.

Planning to fail doesn’t mean that you expect to fail, but rather than you know what you will do and how you will get back on track when things don’t work out. If you’re focused on being perfect, then you’re caught in an all-or-nothing trap.
Meanwhile, if you realize that individual failures have little impact on your long-term success, then you can more easily rebound from failures and setbacks. Being consistent is not the same as being perfect.

Q11–In the Bleak Midwinter

AO: the-equalizer
Q: Headgear
PAX: Bookman, Cheney, Madoff, mouthwash (Mike), Ribbed (Joshua Sagraves), Smithers, Snowbird, Stripped, Headgear
FNGs: None
COUNT: 9
Q11

Warm up:
SSH *25
Tempo squats *10
Grady corns *15

Mosey to Bathhouse:
1 slow pull up
1 slow hanging V up

Mosey to Tennis courts:
Merkins
Wide merkins
CDD
Imperial walkers
LBC
Box cutters
Supermans
Glute bridge
Jump squats
Lunges

Start at 5 reps and increase reps at tennis courts by 5 each time after moseying to bathhouse for another slow pull up and v up.

COT:

One of the names of our Savior Jesus Christ that I’ve been pondering is Hope of the World. These are some thoughts of the hope He gives.

Hope to be known, seen, and loved 100%, as we are.

Hope to change, hope that He who sees us as we are can help us become something better. Hope that we can overcome weaknesses so deep we may even consider them part of our personality or identity, but that we know deep down aren’t in line with our truest, divine identity. Hope that we can overcome stagnation and despair, and find peace for our guilt, relief for our regrets.

Hope that we and those we love will live again.

Hope that we can start again. And again. And again and again. Hope for second chances, clean slates, new beginnings. Hope that there is no such thing as the end.

Hope that the joy we can feel right now doesn’t depend on the circumstances of our lives, but on the focus of our lives.

Jesus Christ is that never ending source of hope and joy. May we each feel His hope this Christmas season!

New Cameos Daily

AO: the-equalizer
Q: Bookman
PAX: Bookman, Stripped, Ribbed, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 5
WARMUP: mosey’d to flagpole, did some lbacs, rockettes, twisties, and SSHs

THE THANG:
Lap full effort, 20 merkins, 30 squats, 20 mountain climbers. Repeat once

2 laps, half effort, 30 sec plank, 15 lunges each leg, 10 burpees

200m sprint, slowsy to flagpole, 50 SSHs, 30 dips, 40 squats

200m sprint, 10 merkins, 15 bbs, 15 iron mikes

MARY: stretching it out

ANNOUNCEMENTS:

Coffeteria 12/23/24
Cofeeteria/bourbonteria 12/27/24
Service Opportunities- check Slack channel
F3 Smokies convergence 1/4/25
Triple hot toddy Q 1/11/25
Emergency contact sheet to be attached to AO channel shortly- voluntary

F3 in the Nude this coming summer

Gaetz and Snookie have Cameos if you’re looking for a good, quirky Christmas gift for a loved one.

COT: make sure to rest your mind, body, and spirit