F3 Knoxville

Tag: Toad

Leg day on repeat

THE SCENE: Pleasant once again
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Merkins, Cherrypickers
THA-THANG:

We did this beatdown a week ago but it was only @swerve, myself and an FNG present and there was an open Q slot, so we did it again =)

Grab a CMU and mosey to Mt. Crumpet for a Dora style beatdown.

100 Imperial Squat Walkers (2ct) and 100 Squat Thrusters at the bottom. the other PAX runs halfway up crumpet with a CMU then transitions to melungeoning the rest of the way up. 10 merkins once you reach the top. Continuous murder bunny to the road before returning to the AO

MARY:
Ab work for time
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Spoke on the diffence between reacting and responding to a situation. Reactions are gut reactions that often aren’t our best. A response allows us to separate ourselves from the stimulus and pause to consider how we want to respond. Respond, don’t react.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Didn’t Have A Clever Name

THE SCENE: Mid 60s, quite a lovely morning

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x20; Tempo Squat x10; LBAC x10

THA-THANG:
Workout determined by cards drawn by each PAX member. 2 Blockee buy in before each new card. For the number cards you would do the number of reps at the prescribed location and for the Ace you would do 15.

  • Hearts = Tennis Court – Hand Release Merkins
  • Diamonds = Baseball Field – Squat Jumps
  • Spades = Apex Point – Big Boy Sit Ups
  • Clubs = Troll Bridge – Side Straddle Hops (4-ct)

Cones set up for the face cards. There was some mumble chatter about them being too far apart.

King = Bear Crawl CMU Drag out and Crawl Bear CMU Drag back

Queen = Inchworm Merkin out and Burpee Broad Jump back

Jack = Murder Bunny out and Resurrection Bunny back

MARY:
No time

COUNT-OFF & NAME-O-RAMA
7 HIMs this morning

CIRCLE OF TRUST/BOM:
Shared a story from someone I know about his experiences on 9/11.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Core Pyraminds

THE SCENE: Nice Cool Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around playground and loop back to the field
Stopping along the way: High Knees, Butt Kicks, Lunch Switches 20 of Each
THA-THANG:
Cone Rotation: 3 Stations all workouts same # of reps for each station
Catalina Wine Mixers
Freddie Mercury
Side Crunches
Leg Raises with Oblique lift
(Pyramind 10, 20, 30, 40, 50)
Full to Side Plank to each station and Inch Worm back

MARY:
Supermans, Flutter Kicks, and Copper Squats
COUNT-OFF & NAME-O-RAMA
Smuggler, Swerve, Smoky, Water Hose, Toad, Espy, Hot Squat

  1. Bomb-Shelter
    CIRCLE OF TRUST/BOM:
    Be Comfortable being uncomfortable
    MOLESKIN:
    This was my first time being a Q, and it was great to leave my comfort zone and take the lead!

MIWOD

THE SCENE: just the slightest hint of fall in the air.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
In cadence: 20 SSH, 10 Merkings

Some planks with arm circles. Some light stretching.
THA-THANG:
Massive Inchworm of Death (MIWOD)

Line up in plank. Bear crawl to the front of the line.

Hold table top. Crab walk to the front of the line.

Hold squat. Inchworm to front of the line.

Stop for PT. Then Rinse and repeat.

PT consisted of:

  • 20 squats in cadence (so really 40)
  • 20 lunges, or 20 beast merkins, or 20 merkins
  • 20 sit ups, or 20 flutter kicks, or 10 leg lifts and hold 6 inches

A short run at the end before heading back for Mary.

MARY:
Thunderstruck came on the playlist on our way back, so we caught the tail end of that. Mountain climbers throughout and merkins on every “thunder”. 20 box cutters. 25 superman swims. LBC cash out.
COUNT-OFF & NAME-O-RAMA
8 PAX today!
CIRCLE OF TRUST/BOM:
Resilience. Just learned about creepy AI that is learning how to exploit weaknesses in human decision making. To me this means we need to have some resolve on the things that matter and be resistant. We just learned we can do this physically. But we also need to do this mentally and emotionally too. Just know that you can make it, and you have brothers right there with you all along the way.
MOLESKIN:

ANNOUNCEMENTS:
Hardship hill coordinating obstacles. Discussions started on potentially migrating some slack channels one direction or another.

Modified Murph

THE SCENE: 67 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short mosey to show the run course of the workout
THA-THANG:
Modified Murph workout, replacing pull ups with sit ups. Broken into 10 sets for the pt with a run at each end. The run totaled a little short of a mile each time

  • 10 big boy sit ups
  • 20 merkins
  • 30 squats

MARY:
Those who finished the thang early started another round. No time for Mary
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
A man was traveling India when he stopped at a village that used elephants for travel and other purposes. The elephants were tied up with ropes they could easily have escaped.

The man asked the villagers about this and was told that the same ropes were used from when the elephants were babies. They learned that the rope was too strong and by the time they were grown they accepted their limits and didn’t try to pull the rope anymore

Far too often we do the same. We accept limitations that we could overcome if we tried. It’s important to keep pushing ourselves and not accept limits

MOLESKIN:
Thoughts are with Postpone and Pinocchio’s family as well as with Nair’s friend Viktoriya
ANNOUNCEMENTS:
2.0 workout 8:30am Saturday at Arsenal