F3 Knoxville

Tag: Taco

Dirty Dancing

THE SCENE: About 72° and dry, perfect weather for some dancing! 17 PAX total, 1 FNG (Wake Up)
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Little Baby Arm Circles (10)
  • Reverse LBAC (10)
  • Cherry Pickers (10)
  • Booty Bounce Pops (10)
    • In a squat position, knees go out(1), in(2), out(3) and then lift right leg(1), Knees go out(1), in(2), out(3), then lift left leg(2) etc…

THA-THANG:
Setup on the Grinder in a Dora Style workout. Stuck with the dirty dancing theme and listened to the soundtrack during the workout. 3 sets of exercises per round with 2 rounds. Ran a small lap between rounds all completed with a partner. Wrote in chalk at the starting line what the exercises were and how many reps per exercise. Partners had to complete the total amount of reps combined before moving to next exercise.

Round 1:

  • 100 Dry Docks – Lunges to the end of the Grinder and run back
  • 150 V Ups – Crab walk to end of the Grinder and run back
  • 200 Jump and Tucks – Dirty Dancing Crawl to the end of the Grinder with CMU and carry back
    • Dirty Dancing Crawl – Push CMU on ground while listening to Dirty Dancing Soundtrack

Run to road and back around

Round 2:

  • 100 Merkins – Farmer Carry 2 CMUs to end of the Grinder and back
  • 150 Rise and Shines – Karaoke to the end of the Grinder and back
    • Rise and Shine – Similar to put it on the shelf. Take a CMU and make it act like a sunrise and sunset.
      • Single count from one side to the other
      • Also acted as if you were lifting your dance partner as they jumped into your arms
  • 200 Big Boys – Sprint to end of the Grinder and run back

MARY:
Alphabet Mary (A-Z) and Finish on a Superman hold ~45sec
CIRCLE OF TRUST/BOM:
Recently I have been thinking about relationships, both with my wife and with my friends. I once heard some of the best relationship advice I think is out there. “Don’t keep score on favors, just do nice things for each other because you care about them.” My wife is in graduate school currently and she gets tired and exhausted by the end of the day like most of us. Even when we both are sitting on the couch, if she asked if I can get up and get her something, I don’t hesitate. I don’t really know what it is like to be in graduate school but I do know it takes a toll on her. Even tho I am tired too, I care about her enough to jump off the couch and get what she asked. I don’t keep count on how many times this happens because I don’t do it to have her do it for me later. I know she cares about be that when I am having a bad day, she will do the same.

Just do nice things for others because you care about them and because you are a nice person. Don’t do things for others so they will do things for you later. DON’T KEEP SCORE!! IT’S NOT A GAME TO WIN!!
MOLESKIN:
Keep Moses in your prayers on Saturday that him and his soon to be wife have a beautiful, stress-free wedding

Bottle Up and Explode

Ooo THE SCENE: Not too bad out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
High knees
OH claps
Windmills
THA-THANG:
Mosey w/ CMUs to the Educator.
Under construction so we audibled to the field across the street.
Suicide the cones then run the loop back in between rounds.
5 rounds of 20 reps each.
Derkins
Thrusters
BBS w/ CMU
Curls
Tris
MARY:
CMU up flutters x 20
COUNT-OFF & NAME-O-RAMA
13 brothers
CIRCLE OF TRUST/BOM:
Asking for help is ok. Emotionally as men we may bottle up our feeling because if we ask for help we think there is something wrong with us. Just like we need help from our brothers out here to get better physically we need to rely on our brothers and significant people in our lives to get better emotionally.
MOLESKIN:
ANNOUNCEMENTS:

50 reps of just about everything

THE SCENE: Nice and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Tempo Merkins
THA-THANG:

Divide the PAX evenly at 4 stations. After completing each station go for a run down to the point and back to the AO. Take the long road.
Station 1
-50 Merkins
-50 CMU Chest Press
-50 Dry Docks
Station 2
-50 Squats w/ CMU
-50 Step Ups w/ CMU (25 per leg)
-50 Lunges (25 per leg)
Station 3
-50 CMU Curls
-50 Tricep Extensions
-50 Lawnmower Pulls (25 each arm)
Station 4
-50 WW2’s
-50 LBC’s
-50 Big Boys

MARY:
Mosey for a while, Overhead Claps and more Merkins

COUNT-OFF & NAME-O-RAMA
Neighbor, Moses, Taco, Tin Man, Snorkel, Fins, Iceman, Flopper, RadioShack, Goldfinger, Pinnochio, Cable Guy, ESPY
CIRCLE OF TRUST/BOM:

Hot Spots, we all have them. These are areas of insecurity or a nerve that gets touched. Maybe it’s anger in relation to a familiar trigger, maybe its self-doubt or a habitual sin.  When they show up, it’s never pretty. The devil can take a hold of you in these moments because you allow yourself get so wrapped around the axle when they pop up. Each time that hot spot gets lit up you can’t love others the way you were created to. You stop showing up as the best version of yourself because you are focused on the sin/insecurity/fill in the blank.
Stop in those moments and listen to the truth about yourself:  You were created in His image and He doesn’t make mistakes. You are a well-loved and cared for son of an Almighty God.
Take that hot spot and lay it down at the foot of the cross, leave it there. Pick up the Truth about yourself and refer back to it in your heart and mind when and if that hot spot ever pops back up.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
T-shirt order is complete, they sent me the spreadsheet with who ordered what. I’ll let ya’ll know when the box ships fro distribution at the AO

The Assembly Line

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Played text to speak, side straddle hops, little baby arm circle, and cherry pickers.
THA-THANG:
The Assembly line:

  • One man at each CMU setup in a line.
  • One extra man at the F-Bomb (60 pound over sized bag about 50″ wide)
  • While the one pax carries the F-Bomb down to the road and about 100 yards roundtrip.
  • The rest do one of 10 exercises(listed in pic below), once he returns, he goes to the end of the line and everyone moves up a space.
  • Switch to the next exercise.

MARY:
Flutter kicks and box cutters
CIRCLE OF TRUST/BOM:
I have been treating some of my daily life like an assembly line.  There are large task that I need and want to finish and by setting aside a little time every day, I have started to complete some of these things.  Nothing is too large to accomplish or overcome.  Sometimes it takes a whole assembly line of support, or you learn how to do the next part of the assembly line and you keep moving.  Eventually you get a finished product.
MOLESKIN:

F3 Workout

The Narrow Road

THE SCENE: Felt a little hot, but nice overall.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs x20 IC
LB Arm Circles x12 each side IC
Michael Phelps for a bit
Cherry Pickers x8 IC
THA-THANG:
Four cones were set up in a rectangle across the grinder. Each person started at a different cone and did the first exercise there. Then they moved clockwise to the next cone by either bear crawling (shorter side of the rectangle) or doing a defensive slide (longer side of the rectangle). They then did the first exercise at the next cone and so on until they finished the first exercise at all four cones. Each time we completed four exercises, we ran up the troll bridge and did 10 bodybuilders before going back and moving on to the next set of exercises.

Exercises at each cone:
Cone #1

    • Goblet Squats – 20
    • Overhead CMU Lunges – 20 each leg
    • One Leg Deadlifts – 20 each leg
    • Step Ups – 20 each leg

Cone #2

    • Three Part Merkins – 10
    • CMU Chest Presses – 30
    • Hand Release Merkins – 20
    • Wide Merkins – 20

Cone #3

    • Bent Over Rows – 25
    • Tricep Extensions – 20
    • Curls – 30
    • Chest Ups/Pull Ups – 15

Cone #4

    • WWII BBS – 30
    • Boxcutters – 20 4 Count
    • Flutter Kicks – 20 4 Count
    • V-Ups – 20

MARY:
We did a little ring of fire holding an Al Gore while each person did a burpee. For round 2 we each did 2 burpees before time ran out.
COUNT-OFF & NAME-O-RAMA
16 PAX Strong today
CIRCLE OF TRUST/BOM:
Matthew 7:13-14 says “Enter by the narrow gate, since the road that leads to destruction is wide and spacious, and many take it, but it is a narrow gate and a hard road that leads to life, and only a few find it.”

I feel like this verse is applicable to anything we do in life. As F3 men, we walk a narrow road each day when we decide to wake up early and workout. We have to strive to take the narrow path in each and everything we do. Comfort and ease are the barriers to happiness and success.
MOLESKIN:

ANNOUNCEMENTS: