F3 Knoxville

Tag: Stripped

Every day is chest day

THE SCENE: 78 and a little muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20, mosey to the flag.  at flag do Merkins, round the clocks and imp walkers
THA-THANG:
Start “at the playground ya know“.

6 stations:

  • Pull ups x10
  • shoulder tap merkins  x10
  • Imperial walkers x20 4-ct
  • wide/reg/narrow merkins x5
  • Round the clocks on three cones (total of 12)
  • incline merkin thrusters up the snake

mosey to the tennis courts.

suicides Burpees on each line. 10 BBS or 20 LBCs every time you hit start line.

Rolling Army merkins, lunges, bear crawls and reverse lunges across mid court.

 

MARY:
Flutter kicks and side crunches
COUNT-OFF & NAME-O-RAMA
7 pax
CIRCLE OF TRUST/BOM:

Morning // Start with Gratitude to Your Wife

They say one of the most important things you can do in the morning is to show you are grateful for what you have in life. One of the best ways to get into a positive mindset first thing in the morning is to say a prayer of thanks to God. His mercies are new every morning. One of the greatest ways to appreciate your wife is to show your wife that you are thankful for her in the mornings as well. While that’s not always the easiest thing to remember (especially before the first cup of coffee), it’s not that difficult to say a few grateful words to her and remind her why she matters to you and to God.

Do something special – something unexpected like taking care of a household chore that your wife doesn’t like doing or making sure breakfast or lunches are ready for the kids (if that is something she normally does). You can also speak kindness with a thoughtful compliment or by expressing gratitude for what she is giving you.

Freshen Up Your Thanks

The best way to reap the benefits of gratitude is to notice new things you’re grateful for every day. Gratitude journaling works because it slowly changes the way we perceive situations by adjusting what we focus on. Gratitude notes are even better.  While you might always be thankful for your wife, merely writing “I’m grateful for my wife” week after week doesn’t keep your brain on alert for fresh grateful moments. Get specific by writing “Today my wife helped me organize my office” or “My wife helped me think through that challenging situation at work.” And be sure to stretch yourself beyond the great stuff right in front of you. Opening your eyes to more of the world around you can deeply enhance your gratitude practice. Make a game out of noticing new things each day.

MOLESKIN:
Buy white chalk
ANNOUNCEMENTS:
Hardship Hill is back on for Oct 3rd

No Unicorn, No Problem

THE SCENE: Like working out in a humidor

F3 WELCOME & DISCLAIMER – oops

WARM-O-RAMA:

  • Cherry Pickers IC, Windmills IC, This & That – Led by Ribbed

THA-THANG:

5 Burpees at Starting Line

Run to Farthest Cone (#5) and perform 25 each Split Squats, Diamond Merkins, and Dead Bugs

Back to Start Line: 5 Burpeea, Cone #4 (20 reps)

Rinse & repeat | Plank to wait for the six

11s – Single Leg Glute Bridges & Single-Leg Dead Lifts

MARY:

  • Nah

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov4:7-Above all and before all, do this: Get Wisdom! 

“Every system is perfectly designed to get the results it gets.”

This has certainly been my experience–my previous plan for fitness, that centered around the treadmill in my basement and lacked any real accountability or fellowship was perfectly designed to produce a lazy, soft version of me.

When it comes to getting wisdom, I think that quote still applies: I believe there’s only one place that wisdom comes from—God—and if I don’t have as much as I’d like, I need a deeper connection with that source, but I can’t just will or wish it into being any more than I could will or wish myself into better fitness: I have to make a change. So whatever you’re seeking, whatever you’re striving for; and maybe it’s wisdom or maybe it’s connection with someone close to you or maybe it’s your nutrition or parenting or finances: whatever results your getting now, the system you have in place is going to keep producing those results. So I’m asking myself: Where in my life do I want to see different results? That’s where I need to consider a change. You can ask the same question.

MOLESKIN: Great work by the PAX. Loved the mumble chatter and appreciated the patience for a surprise Q.

ANNOUNCEMENTS: 

The equalizer of Friendship

THE SCENE: hot and grose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cheery pickers

10 wind mills

some of these and some of those
THA-THANG:
Mosey over to the flagpole

  • three set exercise than run the trail back to the start.
  • 20 V ups
  • 20 monkey humpers
  • 20 Sumo squats
  • after running the lap take the top exercise off, rinse and repeat.
  • on the last lap walk half and fellowship with your pax members

Mosey to the Splash pad

  • Rinse and Repeat the count and the run to the bathroom
  • 20 box jumps
  • 20 pull ups
  • 20 Carolina dry docks.
  • walk the last lap and fellowship

Mosey to the end of the parking lot

  • Lunge from the end to the pavilion on the left
  • burnie sanders to the bathroom
  • Bear crawl to the bottom of the Bermuda triangle.

Mosey back to the AO walking 20 seconds to discuss the theme of the morning. Fellowship.

  • MARY:
    we kept it to 20 count
  • Side merkins
  • Boat Canoe
  • burpees
  • iron mikes
  • merkins

COUNT-OFF & NAME-O-RAMA

 

I recommend everyone build some fellowship time into your workouts. Take a 20 second walk to allow the members of the PAX to build into one another’s lives. We are not meant to be alone nor workout alone.

Welsh Dragons and 7 of Diamonds

THE SCENE: Foggy and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20, Grady Corns x 15, Rockettes x 10, Cherry Pickers x 5, BAC x 10 (each way).

THA-THANG:
Indian Run to the top parking lot

Welsh Dragon:

  • Plank position the whole time.
  • Bear Crawl 4 steps
  • Do 1 merkin, 1 plank jack, 1 shoulder tap (each shoulder)
  • Bear Crawl 4 steps
  • 2 merkins, 2 plank jacks, 2 shoulder taps
  • Keep going until you get to 10 of each exercise.

Mosey to flagpole

7 of Diamonds:

  • We did laps around the track stopping at each corner for…
  • 7 burpees on lap 1
  • 14 4-ct flutter kicks on lap 2
  • 21 merkins on lap 3
  • 28 squats on lap 4

MARY:
LBC x 20 (4-ct), side crunches x 10 (4-ct), Freddie mercury x 20 (4-ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 7:33 — “But seek first the kingdom of God and his righteousness, and all these things will be added to you.”

 

Traveling Tabata

THE SCENE: Around 70 degrees, humid, no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20 (4 ct)

Baby Arm Circles Forward x 10 (4 ct)

Baby Arm Circles Backward x 10 (4 ct)

Imperial Walkers x 10 (4 ct)

Tempo merkins x 10

Tempo squats x 10

A little of this

A little of that

THA-THANG:

Mosey to the flag pole

Tabata workout – 20 seconds on, 10 seconds off, 8 rounds of each exercise, run after the 8th round to a new location for the next exercise

Merkins at the flagpole then mosey to the circle beyond the splash pad under the light

Big boy sit-ups then mosey to the circle at the dock and then back to the bathrooms

Pull-ups on the bars hanging from the bathroom building then mosey back to the flagpole

Squats at the flagpole then mosey to the tables at the splash pad

Table rows at the splash pad

Mosey to the AO

MARY:
V-ups x 10 (4 ct) courtesy of Ribbed (I should have seen that coming)

Peter Parkers with a 6-inch hold courtesy of Mouthwash

Flutter kicks x 20 (4 ct) courtesy of Snitch

COUNT-OFF & NAME-O-RAMA:

7 PAX strong, including Shutterfly who does not have a tag in the system.

CIRCLE OF TRUST/BOM:
Summer is ending and school is beginning.

This time of year always makes me sad and reflective.

This year is obviously different.

I’m actually glad to see school returning, and I think my kids are too, but they won’t fully admit it.

It will be different, and it won’t be easy.

But there is hope that we are a bit closer to better days.

And we should not let what we are going through defeat us.

Any one heard of Vikto Emil Frankl?

I read about him this week.  Apparently, he was a famous neurologist, psychiatrist, and author of about 40 books.  He died at 92.

He survived Nazi concentration camps, even though his first wife, mother, father, and brother did not.

Here is what he wrote about the importance of attitude: “Everything can be taken from a man or a woman but one thing: the last of human freedoms to choose one’s attitude in any given set of circumstances, to choose one’s way.”

Proverbs 17:22 – “A joyful heart is good medicine, but a crushed spirit dries up the bones.”

This is from the Lord of the Rings: The Two Towers: 

“By rights we shouldn’t even be here.  But we are.  It’s like in the great stories, Mr. Frodo.  The ones that really mattered.  Full of darkness and danger, they were.  And sometimes you didn’t want to know the end.  Because how could the end be happy?  How could the world go back to the way it was when so much bad had happened?  But in the end, it’s only a passing thing, this shadow.  Even darkness must pass.  A new day will come.  And when the sun shines it will shine out the clearer.”

Ecclesiastes 3:1 – “There is a time for everything, and a season for every activity under the heavens.”

Ecclesiastes 1:9 – “What has been will be again, what has been done will be done again; there is nothing new under the sun.”

Face change and challenge with a positive attitude and faith in God and his plan for your life.

MOLESKIN:
Prayers for Lillydipper’s wife, Doubtfire and his family, Stripped’s wife, Ribbed’s wife, everyone who could not join us for the workout today for whatever reason, and the kids and the new school year.

ANNOUNCEMENTS:
None mentioned, but check the weekly email