F3 Knoxville

Tag: Tank

Perfect East Tennessee Morning

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
forward arm circles x5 IC
reverse arm circles x5 IC
Michael Phelps x5 IC
Imperial Walkers x 10 IC
Squat x 15 IC
Lunge Matrix
Plank Matrix
Merkins x 10 regular
Sun Dial x 20 IC

Grab CMU, Battle Buddy and circle up.

Battle Buddy CMU Circut
– 100 Bench press with CMU (P1 does 10 while P2 holds over chest)
+ Modify: Merkins
– 100 LB crunches (P1 does 10 with P2 holds sun dial)
– 100 lunges (P1 does 10 while P2 holds Al Gore. Every step counts as 1)
– 100 shoulder press with CMU (P1 does 10 while P2 holds CMU at chest)
+ Modify: Carolina Dry Docks/SSH

Mosey to hill in front of Asylum

10s
1 rep at bottom, 9 at top; then 2 at bottom 8 at top…
burpees at the bottom
sprint up hill
squat at top of hill

Do core work OYO while group finishes

Mosey towards Mt. Fuji (I named it today). Along the way:
– Derkins (merkin w/ feet on curb) x10 IC
– Dips (hands on CMU) x20 IC

Mt. Fuji w/Battle Buddy
R1: Run up hill. Partner does CAROLINA DRY DOCKS. Switch. Repeat for 1 minute.
R2: Run up hill. Partner does flutter kick. Switch. Repeat for 2 minutes.

Mosey to base of Everest

At the base of Everest, X-Factor x 10 IC (on your 6 with arms and legs spread out like an X. right arm touching left shin, down then V up again left arm touching right shin.)

Everest Sprints
Sprint up Everest. Jog down. Do 1 merkin. Repeat, adding 1 merkin each time. 5 minutes AMRAP.

Mosey back to the flag.  Along the way, stopped for Sun Dials OYO, and a little plank combination to help keep the PAX together.

MARY
LB crunch with CMU overhead x20 IC
American Hammer with CMU x20 IC

COT
CountORama // NameORama

BOM
I’ve recently been listening to The Minimalists’ podcast. I’m guilty of cluttering my life with things. Consumerism isn’t the problem. We must consume. Food. Clothes. Gasoline. Air. Impulsive consumption is the problem. Buying things we don’t need with money we shouldn’t spend. Someone important said something like that, I think.

Last night I watched The Minimalist’s documentary with some friends. We watched it on our big TV. With surround sound. I downloaded it on my laptop. Tried mirroring it from our iPad. When that didn’t work, we streamed it from our AppleTV. At one point I had 5 devices within arms reach, trying to get a documentary about simplicity to work. The irony was thick. And healing. Like a Heimlich to my conscience.

Goal for the Week: Eliminate ONE THING from your life that doesn’t add value to your life.

For example, you might walk around the rooms in your house. Look at the items you have stacked in the corners. The sofa no one ever sits on. The chair whose only purpose is to hold pillows. Look in your closet. Consider the items of clothing that you don’t wear because A. they don’t fit, or B. you don’t like them. Consider any habits or routines in your life that are a drain on your time or energy. Do you really need to check emails at 11:30pm? Are you honestly that important to the world? Probably not.

“Love people, use things. The opposite never works.” http://www.theminimalists.com/people-things/

 

Merkin Merkin Merkin!!

THE SCENE 60s and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x10 (IC)
Chinooks x 21 (IC)
Merkins x21 (IC)
Arm Circles Forward x10 (IC) & Backward x10(IC)
CMU Burpees x 10 (OYO)

Pick a Battle Buddy
Mosey to Mini Everest with CMU above head

11s
11s at Mini Everest
Diamond Merkins at BottomMerkins at Top

Dora
50 CMU Burpees
100 curl / press
200 Merkins
Audible due to time

Mosey back to start

MARY
Flutter kicks x 20 IC
Hold feet 6 inches off ground
Hello Dolly’s x 20 IC
Hold feet 6 inches off ground
Reverse crunches x 10 OYI
Hold feet 6 inches off ground
Merkins x 20 OYO
LBC x 20 IC

COT

Count off and Name-o-Rama

BOM
“Dreams is what I want to do. My mission is what God put me on my his berth to do.”  Inky Johnson

What is your mission in life?

MOLESKIN
The PAX pushed hard today. Busting out some good mumble chatter as we pushed through lots of Merkins and CMU Burpees. Shoutout to Mayberry going all beast mode.

Son of Matterhorn

THE SCENE
76 and humid

F3 Welcome and Disclaimer

THE THANG
COP
SSH IC x15
LB arm circles IC (forward x10, reverse x10)
Big Arm swims IC x20
Michael Phelps IC one count x5
Tempo Squats IC x 10
Cherry Pickers IC x10
Merkins 25 oyo
Calf raises IC x20

Pick a battle buddy and mosey to the coupon pile (2 buddies = 1 pair of coupons)

Mosey past the tavern to the base of the Matterhorn

MATTERHORN
15 Merkins together as a pair at every station (Mod = 10 Merkins)

4 segments: keep doing them while you wait for your partner
1) Base camp – coupon curl, press, tricep
2) Stage one – coupon kettle swing
3) Stage two – reverse crunch, facing down hill
4) Summit – Domo Ari-squato

A stays at base camp doing exercise while B runs to stage one, calls for A to ascend, and starts that exercise. When A arrives, 15 Merkins together, then A progresses to stage 2 while B resumes exercise. Slingshot up the hill together. Once both reach the summit, 15 Merkins and run back to base camp together. Start over with A ascending stage one, continue.

Mosey Back

Abs
Hello Dolly’s x20 IC
LBC’s x60 IC

COT
Number off and Name O Rama

BOM
“Give to everyone who begs from you, and from one who takes away your goods do not demand them back. And as you wish that others would do to you, do so to them.”
‭‭Luke‬ ‭6:30-31‬ ‭ESV‬‬

Today was my oldest daughter’s fifth birthday, and after going to Dads camp this weekend and seeing so many other PAX and their children I came away with a few observations about being a father.

It occurs to me that frequently we influence our children based on our tendencies, our desires, or our need for others to see them a certain way. In doing so, we teach them to act like us (not often very desirable) or we drive them to perform a certain way – success academically, or socially or mostly athletically.

I proposed that the so-called “golden rule” extends beyond being a nice person. I rephrased it to suggest, “teach your children to be the way you would like others to be toward your child.” We should focus on their Christ likeness and less on their genius-ness or studliness. In doing so, hopefully we will see Christ’s reflection when we look at them as opposed to so much of our own.

MOLESKIN
That hill is awful, but the men attacked it and dominated it despite the humidity. We did this once before and it was tougher this time, life is like that sometimes. I was proud of the men for submitting to the workout and pushing each other along.

10+1

THE SCENE
71 and Gloomy

F3 Welcome and Disclaimer

THE THANG
COP
SSH x 11 IC
Cherry Pickers x 11 IC
Rockettes x 11 IC
These right here and Those Right There
Baby Arm Circles x11 IC
Merkins x11 IC

Parking Lot Eleven’s
Do 10 push-ups then run to the other side and do 1 BBS
Descending and Ascending

Mosey over to playground

Playground Eleven’s
10 Derkins & 1 Box Jump

Mosey over to Cardic Hill

Cardiac Hill – Circuit of 11’s
Start – 11 squat jumps
1st turn – 11 Diamond Merkins
2nd turn -11 Hello Dolly
Top of the hill- 11 American Hammers

Rinse and Repeat

Mosey to coupon pile

Gone in 60 Seconds
Each exercise done for 60 seconds w/ coupons
Rd 1 – Front Shoulder Raise
Rd 2 – Shoulder Press
Rd 3 – Curls

COT
Count off & Name-o-Rama

BOM
“Anyone who has never made a mistake has never tried anything new.” – Albert Einstein

Be bold this week men!

MOLESKIN
Gloom on Gloom on Gloom… This morning was hot and gloomy but together we prevailed and conquered the gloom. Have a great day men!