F3 Knoxville

Tag: Stripped

Oh my Quad! or What the Quad? Take your pick

THE SCENE: 70 degrees with 95% humidity
F3 WELCOME & DISCLAIMER : Standard welcome with COVID recommendations
WARM-O-RAMA:
SSH x 20 IC, Tempo Squat X 10 IC, LB Arm Circles x 10 IC both directions, This ‘n That, 20 High Knees x 2 Count OYO

THA-THANG:
Mosey to bottom of AO parking lot for Bearicides. PAX does Bear Crawl to first parking spot line and sprint back to start. Rinse & Repeat for all lines (9 or 10 I think). Hold Plank until 6 finishes.

Mosey to Flag Pole for 11’s with Jump Squats and Dips as exercises. (Used benches for dips)

Mosey by way of winding past Out Houses up to Splash Pad for Lungicides. PAX does lunges to first parking spot line and sprint back to start. Rinse & Repeat for all lines (15 or 16 I think). Hold Plank until 6 finishes.

Mosey around Splash Pad to Picnic side for 11’s with BBS and Merkins as exercises.

Mosey by way of winding past Out Houses back down to Tennis Courts. PAX held Wall Sit & Plank to failure.

MARY:
Only had about 30 seconds left so we did Flutter Kicks x 20 IC 4 Count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today’s workout was about the value of making Trade-offs in life. We all have opportunities to make a change and need to know when to do so. Recently I had a Trade-off given to me when I unexpectedly lost my job. This caused me to evaluate my life and recognize the things that have kept me from reaching my potential and to see where I need to make some additional Trade-offs. I reminded the PAX of what they may have felt while doing the workout today. At first during the Bearicides it may not have seemed like a big deal to trade the crawl for the sprint, but on the longer crawls they were happy to get to stop and sprint back. The same was true later on with the Lungicides and that part of the workout was also a lot like the mundane monotony of life that we get used to and do it at the same pace as those around us. Even the 11’s brought Trade-offs that appeared to be good, but sometimes making a change for the sake of a change can wear you out. So the idea is to know and understand when we need to make Trade-offs and what are good Trade-offs to make. The perfect example of a great Trade-off is how these HIMs trade the early morning sleep to be in the Gloom with the PAX to grow and get better! What a way to start the day! The challenge this week is to evaluate your life and see if and/or where you can make some Trade-offs that will allow you to reach your potential.
MOLESKIN:
Pray for Sargent Slaughter’s wife’s family. They lost Grandfather and need wisdom for taking care of Grandmother with Dementia. Also, pray for my wife as she had a strange Vertigo incident yesterday.
ANNOUNCEMENTS:
CSAUP July 18th at the Dog Pound. Reminder about Saturday morning workouts at the Truck Stop.

Thankfulness at the equalizer

THE SCENE: warm with Choir Boy present.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Some of those
  • some of these
  • 3 cherry pickers
  • 1 squat
    THA-THANG:
    Mosey around the feild to the playground
  • 11s
    • pullups and run to the top of triangle
    • burpees
  • After group finished mosey to splash pad
  • 11s
    • BBS run to the top of Triangle
    • V ups
  • Mosey back to AO for some cool down stretching
  • butterflies
  • on your 6
    • left leg over your right
    • right leg over your left
    • Cobra ki
    • Downward dog
    • right over left
    • left over right
  • cherry pickers

MARY:
LBC

Carolina dry docks

sizer kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Thankfulness – it’s something I’ve been pondering and dwelling on this week. I want to grow in thankfulness this year. God sent Christ of us in our lives and died.

Father’s Day Six-Pack

THE SCENE: 70°. 90% humidity. Gloomy, but not gloomy enough.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Not quite warm yet. Did some 7s on the basketball courts: Box Cutters & Hand-Release Merkins

Brought my dad bod & a six-pack of stations at the splash pad to celebrate Father’s Day. PAX rotated through stations and completed AMRAP of the prescribed exercise until the man at the BBS/Dips station completed 20 reps & called “next”. Rinse & repeat. Few miles, many smiles. Stations included:

  • BBS | Dips
  • Calf Raises | Mtn Climbers
  • Flutter Kicks | Merkins
  • Squats | SSH
  • V-Ups | Burpees
  • Box Jumps | Dry Docks

MARY:

  • American Hammers IC
  • LBCs IC

STRETCHES:

  • Groin
  • Hamstring

COUNT-OFF & NAME-O-RAMA

6 PAX

CIRCLE OF TRUST/BOM:

Offer Forgiveness – Seek Forgiveness  – Model Forgiveness

MOLESKIN & ANNOUNCEMENTS:

As a man thinks

THE SCENE: A perfect 60 degree morning
F3 WELCOME & DISCLAIMER: Standard disclaimer with COVID provisions

WARM-O-RAMA:

SSH IC  x 20

ROCKETTES IC x 20

CHERRY PICKER IC X 5 slow

Baby Arm circles IC x 10 forward then reverse

Mountain climber IC x 20

THA-THANG:
Mosey to tennis courts:

Cavalier Crawl (modification of Lt. Danger) base lines: Lunge, Lunge, Squat, Inch worm to Plank, Merkin (diamond, normal, wide and leg squat matches)

Bear Crawl side lines

Abs at 4 corners (add 5 reps each round):

  • American Hammers x 10
  • LBCs x 10
  • Flutter kicks x 10
  • Box Cutters x 10

Run up to rocks near boat dock (add 5 reps each round):

  • Curl x 10
  • Upright Row x 10
  • Overhead Press x 10
  • Triceps x 10

HIMs got in 3 complete rounds doing plank hold at end until 6 arrives.

Group Indian Run around by Flag Pole back to AO.

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I intentionally combined exercises today in a fashion to make the HIMs think. So much of what we do is subconscious and it is rare that a man takes time throughout the day, week or even month to really think. A study conducted on thinking found that 95% of people don’t take time to think, 3% think they take time to think, but in reality only 2% take time that they set aside daily to creatively think. We were made in the image of the Great Creator and so my challenge to the HIMs is to take time to seek what God would have them think about and become what He has called them to be as they creatively think about their future. I quoted “ALL THAT a man achieves and all that he fails to achieve is the direct result of his own thoughts… A man’s weakness and strength, purity and impurity, are his own, and not another man’s; they are brought about by himself, and not by another; and they can only be altered by himself, never by another. His condition is also his own, and not another man’s. His suffering and his happiness are evolved from within. As he thinks, so he is; as he continues to think, so he remains.” (James Allen) The conclusion is that every man is the master of their own mind and therefore their results. Take time to think and see what a difference it will make.
MOLESKIN:
Prayer of Driftwood’s daughter as she takes some final exams and Yo-Yo requested prayer for our front-line responders. Also prayed for our Nation.
ANNOUNCEMENTS:
Upcoming CSAUP at the Dog Pound in July. Get on a team and have some fun.

Monday Morning Ladder at the Equalizer

THE SCENE: Mid sixties & gloomy.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry-picker IC
  • Tempo Squats
  • Windmills IC
  • Baby Arm Circles IC
  • SSH IC

THA-THANG:

Dusted off an old Mouthwash beatdown & tweaked it just enough to pretend it was my own.

Mosey to Splash Pad. Descending Ladder.  Do ten exercises, take a lap, and drop the top one. Do 9 exercises, take a lap, and drop the top one.  Etc…

  • 10 — Pickle Pounders (4ct)
  • 9 — Lunges (each leg)
  • 8 — Diamond merkins
  • 7 — Jump squats
  • 6 — CDD
  • 5 — BBS
  • 4 — Iron Mikes (each leg)
  • 3 — Ultimate merkins (4-ct)
  • 2 — Step-Ups w/ Knee Raise (each leg)
  • 1 — Burpee

MARY:

No time for that this morning. Having too much fun with the ladder.

COUNT-OFF & NAME-O-RAMA

8 PAX

2 FNGs: Yo-yo & Road Trip

CIRCLE OF TRUST/BOM:

We’re living history right now; our kids or grandkids will read about 2020 in their history books. They’re going to ask you what it was like to be alive in 2020? And you’ll tell them. Then they’re going to ask, “what did you do”?

And so the question I’m wrestling with, that I think we should all be wrestling with is how do we want to be able to answer that question? I want to be able to tell them I did more than eat a lot of frozen pizza, like some tweets, and go to bed early. I think we should all aspire to more.

MOLESKIN:
Great effort today & great to have two FNGs.

ANNOUNCEMENTS:
Let’s get that Q calendar filled up!