F3 Knoxville

Tag: Toe Box

AMRAP Bowling

THE SCENE: 21 and brisk
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 26 IC

Group Mosey

SSH x 13 IC

Group Mosey

SSH x 6-7

Group Mosey
THA-THANG:
PAX took turns bowling for exercises. # of pins knocked down had a corresponding exercise. Each exercise performed by doing AMRAP for 2 minutes. Each exercise followed by a Mosey/Sprint/Striders combination. # of pins knocked down and corresponding exercises below:

0- Burpees

1- Squat Jumps

2- Squats

3- LBCs

4- BBSU

5- Carolina DD

6- Merkins

7- Superman’s

8- SSH

9- Mts. Climbers

The dreaded gutter ball/no pins knocked down was rolled twice… Brutal.

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:
PAX encouraged to live out the AMRAP philosophy today as they loved their families, work, friends… go as hard as you can in all things!
MOLESKIN:
We prayed for Wall Ball and his wife and her pregnancy. 
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Snowpocageddonlypse

THE SCENE: Plenty of gloom. Rain and 30s, temp steadily dropping.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Mountain Parkers x15 IC
Tempo Merkins x10 IC
One-hand 6-count Body Builders (skip the pushup) x5 IC (each arm)
Ice Skaters x20 each leg OYO
Hindurkins x10 IC

Mosey back to my car because I forgot to take my wallet out of my pocket

THA-THANG:
Mosey to the base of the Matterhorn, circle up for 15x Tempo Squats IC, continue to the Pavalon
Escalator style circuit:
20 Merkins
20 Mountain Climbers
20 Squat Rolls
20 V-ups
20 Travoltas
20 Crabettes

When done, make one lap around the Pavalon doing full step-ups (watch your head!) on the picnic table benches. Left leg on the out, right leg on return.
Repeat circuit, dropping the Crabettes. Another pavalon lap, this time Groucho-walking one leg on the benches.

R&R until done, mosey back to the AO through the big wet flakes of snow.

MARY:
30x 4-count LBCs (well, Mayberry did half-Imperial Walkers holding an umbrella), enjoy the view of the falling snow!
COUNT-OFF & NAME-O-RAMA
6 PAX braved the Snowpocageddonlypse to get better this morning. Welcome back Unibrau, and congrats on the new job!
CIRCLE OF TRUST/BOM:
Isn’t it “funny” how God often brings opposites together and makes them spouses? Sometimes those differences are just that – differences that are neither bad nor good, and we learn to live and love despite them. Sometimes those differences are things that God uses to highlight something in your heart that needs to change. I have a tendency to snap judgment about people that I don’t know, with very little compassion. That guy pulling a U-turn around the median? What a moron… He should learn to drive. The guy on the news that hit a telephone pole at 100mph? Deserved it. But once I get to know someone, and they have a face and a name, I tend to give them the benefit of the doubt. My wife, on the other hand, lets me know that my snap judgements are unacceptable behavior. She has that compassion for the nameless, faceless person that I lack. But, in contrast, she has the tendency to fear the worst about the motivations of the behavior of people that she knows and loves. So take a look at yourself… If you’re like either of us, ask God to work on your heart, to give you compassion for those you don’t know, and trust and grace for those you do.
MOLESKIN:
I was definitely hoping for a bit more white and less wet, but any day that starts with HIMs like these is a great one.
ANNOUNCEMENTS:
Alcoa CSAUP on 2/9! Check GroupMe for more info.

Mist, Rain, Sleet, Snow

THE SCENE:

Dog Pound: windy, misty, rainy, sleety, snowy, coldy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, rocketts x20

THA-THANG:
Mosey to the lot for roughly 10 sprints and then mosey back to AO to pickup CMUs I forgot to get.

Mosey to the lot and partner up, DORA: one does exercise, one runs to the end of the lot and back (about 150-175 yds?)

exercises are: CMU curls 150, CMU overhead presses 150, cleans 100, merkins on CMU 100, reverse squat walk dragging CMU down and back.

Mosey to tennis courts.  Suicides at EVERY line on both courts. Then some quick twitch knee ups along the fence, bear crawl suicides that sucked and audibles to squat walks. Finished with one more round of regular suicides

MARY:
No time for her today
COUNT-OFF & NAME-O-RAMA

10 total, including visitor from Nolensville “Mic Drop”

CIRCLE OF TRUST/BOM:

How do we learn best?
By reading instructions or by watching how it is done by someone that knows the process?
Are we a study God’s word culture or are we a do God’s word culture? By doing rather that studying, we develop a culture that newcomers and the young feed off of. They learn by watching the faithful not by studying.
Lets go be a “Do God’s word” and not just a “study God’s word”

MOLESKIN:

Welcome Mic Drop from Nolensville TN.  He will be “dropping” by once or twice a month.

We went from mist, to rain, to sleet, to snow today.

ANNOUNCEMENTS:
Forgot to mention Snacks for WH till tues, WH kids workout

Counting is Hard

THE SCENE: Somewhere between 20 and 30 degrees, cloudy, and still
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Pax performed a burpee drill to get warmed up (all Pax does high knees until someone yells “down!” to perform a burpee. Pax must call out “down!” in order)

10 x Rockettes IC

10x Lunges OYO

10x Merkins OYO

Indian run to marina parking lot
THA-THANG:

PAX performed two sets of 11s with the following exercises:

Set 1: LBC (4 ct.) & Imperial Squat Walkers

Set 2: Carolina Dry Docks & Tuck Jumps

PAX sprinted two sets of stairs to touch the rock at the top and then moseyed halfway back. Two members of the group were then declared disabled and the remaining PAX had to carry them back. We rotated the disabled PAX halfway through.

MARY:
Box Cutters x 30 IC

Flutter kicks x 25 IC

2 rounds of PAX facing legs out of the circle & at 45 degree angle off the ground while one member runs around to push their feet down.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I was recently caught up thinking about my own “problems” when an acquaintance mentioned that he was heading to a doctor’s appointment to find out whether or not his daughter’s cancer was in remission. I was immediately reminded that I have no real problems in my life and should be more diligent about counting my blessings instead of worrying about the little stuff. It was a great reminder to maintain a positive perspective.
MOLESKIN:

ANNOUNCEMENTS:

Look mom, no ‘merkins

THE SCENE: low 30’s but not too cold – no wind

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x 20
  • Tempo Squats x 10
  • Upper body stretches OYO

THA-THANG:
8 stations:  7 in a circle with 1 in the middle.  Middle exercise is Turkish Getups and is the pace setter.  PAX doing Turkish performs 8 per side.  When they are done entire PAX run to the grass and back as a group and shift exercises.  Rinse & repeat as you progress around the circle.  We had time for 2 circuits.  Stations were as follows:

  • Curls
  • V up, Roll up
  • Squat Press
  • Tricep Extension
  • Side Deltoid raise
  • Slam Ball
  • Kettlebell Swing
  • Turkish Getup

MARY:
LBCs x 50

COUNT-OFF & NAME-O-RAMA
8 total:  Junk, Butters, Cosmo, Woodshack, La-Z-Boy, Farva, Toebox, Bartman.  Frosty also gets credit for the drive-by honk.

CIRCLE OF TRUST/BOM:

Short and sweet today.  Question:  Is the culture in your workplace the way you want it to be?   If not…what are you doing to change it?

MOLESKIN:

Cosmo pointed out that we may have set an F3 record of sorts….we didn’t do any merkins!  It wasn’t intentional, but that’s how it worked out.   Does it really count as an F3 beatdown if you don’t do any merkins??

ANNOUNCEMENTS: