F3 Knoxville

Tag: Taco

Sloppy DORA

THE SCENE: It was like 60° and raining.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Indian run big loop on this side of the park.

THA-THANG:

DORA

P1 400 Decline Merkins

P2 Bear Crawl past bathrooms

P1 400 Water Pumps switching every 5

P2 Lunge past bathrooms

P1 AMRAP SSH

P2 Burpee Broad Jump past bathrooms

Repeat last round for the 6.

After KY and I and Drifter and Taco finished the 400 Derkins we dropped it to 300 reps on both exercises.

MARY:
COUNT-OFF & NAME-O-RAMA
6 HIMs
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
ANNOUNCEMENTS:
Talked about all my injuries. Arm. Groin. How I set big goals for the year, and needed to switch focus from growth to recovery. It’s been tough getting through my thick skull that I have to give everything great amounts of time and rest. Sometime I push too hard, unceasingly that it takes me way longer than it should to bounce back from injury.

Substance

THE SCENE: Cool and clear (nice sunrise before the snow)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • High knees, butt kicks, toys soldiers
  • 20 t-merks IC
  • Length of the grinder: 4 broad jumps forward, 2 inchworm Merkins back
  • Caterpillar half the Grinder

THA-THANG:
7 of Diamonds at the tennis courts

  • 7 Burpees (bounding between corner)
  • 14 Monkey Humpers ( 4ct.) (Mosey)
  • 21 CMU Curls (Carioca)
  • 28 Thrusters (Mosey)
  • 21 CMU Bent Rows (Mosey, Lunge short sides)
  • 14 CMU Kettle Bell Swings (Burnie)
  • 7 Body Builders (Mosey)
    • Options while waiting on the Six: Block jog, Peter Parkers, Mtn Climbers, Star Gazer, Shoulder Taps, Flutter Kick

MARY:

Roasters: Low Planks, rotating every 30-40 secs, 5 leg lifts at each position
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

Tony Dungee- “Succeed with substance, don’t succumb to style”. In a world that often favors style over any substance, be a man that others can count on. Don’t worry about the flash or the the approval of others based on outward appearances.

MOLESKIN:

Thrusters in the rain

THE SCENE: Soggy but warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-5 Cherry Pickers

-10 Merkins OYO

THA-THANG:

-Mosey to the church parking lot for suicide run. Stop at each parking island for 5 burpees, head back to the AO.

-February Thruster Challenge! Times ranged from mid-4’s to 15:00. EVERYBODY pushed through a tough challenge, some lost some skin in the process but the PAX got stronger for sure.

-Dora style 100 WW2’s and 150 American Hammers with a CMU while your partner runs to the grinder for 25 SSH

MARY:
Hold CMU’s in an overhead resting position and execute slooooooowwww squats until time was up
COUNT-OFF & NAME-O-RAMA
Butterfingers, Snorkel, Fins, Drifter, Moses, Woodshack, Pinnocchio, Taco, KY, Espy
CIRCLE OF TRUST/BOM: 
The moment when your young children wake up in the morning and come out of their rooms to embrace you is a special time. I’m usually in my recliner, drinking coffee and as soon as I hear their door open I stop whatever I am doing and open my arms to embrace them. Our heavenly Father desires the same time with us – So instead of grabbing your phone and getting busy checking email, social media or whatever – Just stop, pause for a moment – and realize that God is there waiting on you to come and be with him just like you wait for your kids. It can be short, 5 minutes being quiet, studying his word, listening.  Can you imagine if your kid walked out of his/her bedroom and saw you waiting with open arms and said.. “hold on dad, I’ve got to reply to this person or see what happened while I was sleeping.” Seems kinda silly right?
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Lightning HIIT

THE SCENE: Low 60s. Thunder! Lightning! Oh my!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH X 20

Squat Walkers x 15

10-1 Burpees
THA-THANG:

Tabata

30 sec on 10 sec off

HR Merkins

Clap Merkins

Get-Ups

Jump Tucks

Single Leg V-Ups

Mtn Climbers

Run to scrapyard and back. If lightning do SSH for 2 minutes under pav. I think we did 6 or 7 rounds. We saw lightning once so did the 2 minutes of SSH that time. Espy said he would rather risk the lightning than do that again.

MARY:
COUNT-OFF & NAME-O-RAMA
5 HIMs
CIRCLE OF TRUST/BOM:

16 rules for simple living:

  1. Believe in yourself , but be aware of your limitations
  2. De-clutter and simplify 
  3. Use everything in moderation
  4. Keep things in perspective
  5. Treat others how they want to be treated
  6. Family first
  7. Pay attention to the moment
  8. Have a positive mindset
  9. Educate yourself
  10. Be passionate about something
  11. Always be reflective
  12. Surround yourself with supportive people
  13. Banish the word “perfection”
  14. Fix it, or deal with it, but stop whining about it
  15. Remember things that you are grateful for
  16. You can have it all, just not at the same time

MOLESKIN:
ANNOUNCEMENTS:

Fun Run

THE SCENE: 61 degree, perfect workout weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 IC
Cherry Pickers x8 IC
Windmills x10 IC
THA-THANG:
We ran a loop with exercises along the way and repeated until time. Everyone got at least three full laps. The first lap we did together and then everyone went at their own pace after that.

  • Run from the grinder up the troll bridge –  30 squats
  • Run to the road – 10 Burpees
  • Run to Mt. Crumpet – Sprint up the hill
  • Run to the Fountain – 20 BBS
  • Run to the road – 20 Merkins
  • Run back to the grinder – 5 blockees, 10 thrusters, 15 tricep extensions, 20 curls

MARY:
One round of Guantanamo (or duck, duck, goose)
Boxcutters x 15 IC
LBCs for the final 30 seconds

COUNT-OFF & NAME-O-RAMA
8 men this morning
CIRCLE OF TRUST/BOM:
“The only person holding you back is you. No more excuses. It’s time to change.” – Tony Robbins

We have the power to change our own lives. There is another quote that says something along the lines of change what you can change and accept what you cannot change. A pet peeve of mine is when some of my employees come in on Monday and start talking about how terrible Mondays are and how they don’t want to be there. Then on Friday, they’re all excited because they don’t have to be at work the next two days and they just can’t wait to get out of there. To me, they need to change jobs if they have that attitude. If you dislike 5 days of your week, then change it. If you’re not willing to change it, then accept it. This is one step on the road to happiness. We need to constantly re-evaluate our situations and how we feel about them and we need to take action in our lives when necessary.
MOLESKIN:

ANNOUNCEMENTS: