F3 Knoxville

Tag: Taco

Honeymoon Is Over

THE SCENE: Cool, breezy. Just pleasant all around.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey round the fountain to Crumpet

THA-THANG:
Deck O Cards at Mt. Crumpet

1-6 Suicides, face cards 15, ace 20, jokers 25 pickle pounder.

♥️ Burpees

♦️ Merkins

♠️ Squat

♣️ BBS

MARY:
Superman/banana for a couple minutes
COUNT-OFF & NAME-O-RAMA
9 HIMs including Smoky and Sandman
CIRCLE OF TRUST/BOM:
Talked about pushing through temporary discomfort to make improvement.

MOLESKIN:

Thank you, Moses, for showing us proper pickle pounder form 😆
ANNOUNCEMENTS:

Pick your improvement

THE SCENE: Calm and cool, 57 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH IC, LBAC x 10, Walking Knee pull to chest x10, lunge twist x10

THA-THANG:

  • Mosey to Mt. Crumpet
  • Complete set # of reps per round spread between 2 exercises. Your choices how many reps you do of each exercise but you had to do a minimum of 20 per exercise
  • Between each round, pick the way you get up Mt. Crumpet: 1. Lunge 1/2 way, run 2. Broad jump 1/2 way, run 3. Bear crawl 1/2 way, run 4. Burnie all way up. At the top, do 10 WW2 or 10 BBS or 20 LBCs
  • Round 1: 80 reps, squat jumps or Iron Mike (1 ct)
  • Round 2: 80 reps Merkins or plank leg lifts (2ct)
  • Round 3: 60 reps Burpies or walking lunges
  • Round 4: 80 reps Mountain Climbers(2ct) or Shoulder Taps (2ct)
  • Mosey back to grinder: CMU Work, run grinder and do 10 knee tucks (while holding yourself up on the bars) between each round. Same format as above: finish total number of reps spread between 2 exercises
  • Round 1: 60 reps, Overhead press or Bent Rows (minimum 15)
  • Round 2: 50 reps, Curls or Upright Rows (minimum 10)
  • Round 3: 40 reps, Squat thrusters or burpie block jump overs (minimum 10)

MARY: Flutter kicks, Swimmers, Protractors.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just like we had small choices in how we did each part of the workout today, we have choices in nearly everything that we do in our daily life. Oftentimes, however, we choose to complain and worry about the things that we have absolutely no control over. In Matthew 6, it asks who can add one inch to his stature by worrying? No one! Let’s stop complaining and worrying about those things over which we have no control and instead focus on the things we can change each day.

CMU’s and Mt. Crumpet

THE SCENE: Cool, perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH

-Little baby arm circles

-Merkins on the Q’s call for up and down

THA-THANG:

-1/2 court Melungeons with CMU, once you reach the grinder 50 squats with CMU

-Partner up and Indian Run to the Mt. Crumpet, bring along one CMU per team.

-Dora style, 100 bodybuilders, 200 WW2’s (we didn’t even come close to finishing the WW2’s)

-Indian Run with the CMU’s back to the AO

MARY:
-Flutter kicks, LBC’s and more Merkins
COUNT-OFF & NAME-O-RAMA
Mitten, Drifter, Hammy, Pinnochio, Snorkel, Flash, Espy, Swazye, Taco, Moses
CIRCLE OF TRUST/BOM:

” God won’t ever give you more than you can handle” I call BS on this often used phrase. There are numerous examples in the Bible and our own lives where He gives us more than we can handle. Cancer, death, bankruptcy, divorce, prodigal children, etc are all more than we can handle. God does not expect you to to come through these things alone, he expects you to come to him with your burdens where he will bear the burden with and for you. He gives you more than you can handle so you’ll come to learn to depend on him fully and in doing so be an example to your brothers who are walking through hard things of their own.
MOLESKIN:
Way to power through the back injury Hammy. Respect. Double respect.
ANNOUNCEMENTS:
I have t-shirts for those that ordered them and will bring them to the AO on Tuesday. Moses had some nifty biz cards to pass out, if you need some hit him up!

Anti fragile

THE SCENE: 70s n dry , very dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank hold , merkins , plank hold , Peter Parker’s while giving disclaimer. Bombshelter men do work , even during the disclaimer!

Jog the grinder and back , 10 squats IC , jog again and back, 20 imp walkers IC, jog again and back , imp squat walkers

 

 

THA-THANG:
Mosey next to the playground for DORACIDES,

  • 100 bodybuilders
  • 200 monkey humpers (4ct!)
  • 300 big boys
  • Once done , burpee dans until the 6 finishes
  • w Doracides , p1 is doing exercise while p2 suicides 3 cones w burpees at each cone . 1st cone-1 burp, 2nd cone -2 burps , 3rd cone -3 burps , rum back and switch

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
17 pax
CIRCLE OF TRUST/BOM:

Black swan is a Crazy unexpected disastrous event

What are we:

1. Fragile

2. resilient and survive

3. anti-fragile , be durable and thrive 

Thriving  in the chaos of the unpredictable. 

MOLESKIN:
Let’s strive to be anti fragile ! That does not mean we go beat our chests and become tough guys, so to speak. It means we should prepare / practice to thrive in daily life. Could be a Q you have coming up or that business proposal or family life , etc…  the point is that if we are prepared and fit to thrive in our situation , what ever it may be, we will be able to adapt in a positive way to anything unpredictable.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Groundhog Day

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Windmills x 10
Cherry picker x 10
Arm circles x 10 f/b
THA-THANG:
For cardio between rounds we will run down to the troll bridge and make the loop. MODIFY: Run down to scrap yard and do 10 pull-ups.
At the pavalon OYO:
20 derkins
20 BBS w/ CMU
20 thrusters
20 curls
20 box squats w/ CMU
20 tricep extensions
MARY:
Block hammers x 10 2-count
CMU flutters x 10 4-count
Repeated 4 or 5 times.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:

“A warrior doesn’t have to be someone who is in the military. It’s an archetype within all of us. We all need to draw upon our warrior when we need to be firm and resolved–when we are clear where we stand and we don’t want to get pushed around. But to be a warrior you need to know where you stand and what your lines of demarcation are. Because if you don’t stand for something you fall for anything. And if you don’t stand for something and some bully comes along–whether that bully is an organization or your dad or your brother or anyone else in the world, then you’re not going to have the resolve to fight back. So the warrior ethos starts with cultivating a personal ethos, which is deep clarity around these questions–What is my purpose in life? What am I passionate about and how am I going to align those? And what are my principles that are going to keep me aligned as I move towards that? And develop a very profound vision of what that looks like for you.”

Mark Divine”

I honestly haven’t really defined my passion and my purpose so I cannot connect the 2. I want to meditate on this and find them.
MOLESKIN:
Most ran the loop and some occasionally modified. I think a couple got 5 rounds in and most 3+.
ANNOUNCEMENTS: