F3 Knoxville

Tag: Toto

No Degrees Today

THE SCENE: Clear skies and crisp out at JUCO.  “Cs” may get degrees, but there are zero degrees C this morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Let’s get going quickly to generate some heat! Mosey around the parking lot while Q spouts disclaimer from Bernie.  Pax kindly alerts Q to the impending curb and embankment…
Next we have:
Cossack Squats x10 IC
Hindurkins x10 IC, keep plank for:
Alternating shoulder taps x15 IC
Al Gore Tuck Jumps x8 IC (most reps yet for this exercise… Literally fell to the ground on last rep)
Somewhere between 5 and 10 burpees. These were mainly to rest the quads for:
Monkey Humpers x15 IC!

THA-THANG:
Mosey to the drainage ditch and pick up 2 hand-size coupons.
Dang, these are friggin’ cold!
Side raise IC x15
Forward raise IC x15

Keep the coupons and mosey toward the fitness center.
Stop at the long parking lot.
“Cat on a hot tin roof” (bear crawl, but extend arm and leg fwd/back) for 2 parking spaces, 2 Raise the Roof. 2 more spaces, 4 Raise the Roof
Dang, these coupons are still friggin’ cold! And slippery. Audible to standard bear crawl. Continue to 20 Raise the Roof.

Get rid of still-frozen coupons at a different drainage ditch.

Team up for Dora 1,2,3 with 100 Merkins, 200 Big Boys, 300 squats, partner runs up the hill and back carrying larger 2-handed coupon.
Ran out of time during squats, mosey back to AO:
Airplane mode (run with arms out to the side)
Zombie mode (arms straight out),
Praise the Lord (arms up straight)

MARY:
Sneaked back into the AO with just enough time for a minute of boat/canoe
COUNT-OFF & NAME-O-RAMA
8 PAX, no FNGs this morning.
CIRCLE OF TRUST/BOM:
Brief Word this morning… This weekend was a but hectic as we had my niece and nephew for a visit. They lost their mother unexpectedly last July. Just a reminder to pour yourself into the lives of others, and especially cherish that time with your loved ones. Only God knows how long they will be with us. Don’t miss an opportunity to tell them you love them.
MOLESKIN:
Not sure my fingertips have ever been colder than when holding those coupons this morning. Great teamwork by the PAX on the Dora 1,2,3!
ANNOUNCEMENTS:
No announcements this morning

You just thought it was bad, then Paula showed up

THE SCENE: 32, cold & clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH IC x 20
  • Merkins IC x 6
  • Tempo Squats IC x 10
  • This/that stretch
  • Good morning stretch

THA-THANG:

  1. Reverse Ladder
    • Do the following exercises in descending order.  Once you’re finished box jump up the concrete bleachers & run to the top of the hill.   Rinse & repeat eliminating the lowest number exercise until you’re left with only calf raises.
      • 15 calf raises
      • 14 superman swims
      • 13 decline merkins
      • 12 squats
      • 11 American hammers (4 ct)
      • 10 thrust merkins
      • 9 reverse lunge (each leg)
      • 8 box cutters
      • 7 burpees
      • 6 squat jumps
      • 5 side crunch (each side)
      • 4 incline merkins
      • 3 iron mikes (4 ct)
      • 2 big boy situps
      • 1 ultimate merkin
  2. Paula Abdul (2 steps forward, 1 step back)
    • Line up in parking lot.
    • Bear crawl 2 parking spaces forward, do 10 Carolina dry docks
    • Crawl bear 1 parking space backward, do 10 Carolina dry docks
    • rinse/repeat until you get to the basketball goal
      • audible was quickly called and we backed it down to 5 CDD each time….shoulders were on fire!

MARY:
No mary today….plenty of ab work throughout the main workout.

COUNT-OFF & NAME-O-RAMA
13 PAX:  Mayberry, Choir Boy, I-Beam, Booger, Toto, Swirlie, Shooter, Showcase, La-Z-Boy, Tank, Junk, Mr Clean, Bartman

CIRCLE OF TRUST/BOM:
I recently heard something on the radio that absolutely pierced my heart.  The speaker asked the following question:  If God answered every one of the prayers you’ve prayed over the past few months and gave you everything you’ve asked for, who’s life would be changed other than your own?  That hit me hard because I can be extremely selfish in my prayer life and focus on only myself and my problems.  As a Christian man I need to be more intentional about praying for Gods will in other people’s lives.  Who are you praying for intentionally?  Your wife?  Your kids?  Your boss?  Co-workers?  Missionaries?  When you pray is there a selfish motive behind what you’re asking for?  Christ tells us to pray for His will to be done.  My goal is to remember that when I come before the Lord in prayer.  Also to remember who I’m talking to and that there is a much bigger world out there that needs a loving savior the same as I do.

MOLESKIN:
Paula Abdul may have become the most hated woman on the planet this morning.   She really brought out the mumblechatter!

ANNOUNCEMENTS:
3rd F event at the Outlook

GoFastTurnLeft

THE SCENE: 35 and damp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 15x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
ISO Squats 20x
Burpees 10x
Ice Skaters 20x
Hand Release Merkins 20x
Mosey to the track…

THA-THANG:
Buddy up and do laps around the track…stopping at 6 stations for some good livin’

50x Carolina Dry Docks
100x Big Boy Situps
60x ‘Merkins
50x Toilet Seats
50x Plank Jacks
50x Burpees

MARY:
Flutter Kicks 27x

Hello Dolly! 15x

Little Baby Crunches 20x

COUNT-OFF & NAME-O-RAMA
16 PAX (and NO FNGs)
CIRCLE OF TRUST/BOM:
Manage Up and Manage Down.

Good leaders manage up the chain of command. They understand the perspective of their commanders. They ask questions. They provide information and build confidence. Engage with your higher-ups; keep them in the loop–especially when they frustrate you. Leading down the chain of command means being able to convey the overall strategic mission to everyone downstream, while also giving people ownership of certain decisions, which leads to higher buy-in.
“If your boss isn’t making a decision in a timely manner or providing necessary support for you and your team, don’t blame the boss. First, blame yourself. Examine what you can do to better convey the critical information for decision to be made and support allocated.

CSAUP Event Truckin To The Pound

Men of Knoxville, this Saturday October 28, 2017 you are invited to attend a Completely Stupid and Utterly Pointless (CSAUP) event.  #TruckinToThePound #TTTP

This event was created by the men of F3 Knoxville’s Dog Pound crew as a way to have a longer event such as a Ragnar Relay, Spartan, Tough Mudder, etc. without the added expenses of entry fees, travel expenses, and most importantly the time away from family and friends.

As busy men, just like you we wanted to do something bigger but not have to travel to another city/State/province to complete the event.

So this Saturday instead of wishing you could get out there and do a crazy race come do one with us!  At 0600 we will gather at the Truck Stop aka Bob Leonard Park and we will mosey to the Dog Pound located at Concord Park.  The course is 9ish miles, with 4 stops for mini-Qs or workouts along the way. With some added bonus features if you wish to think of them that way.

 

This event is free!

 

This event is for the High Impact Men (HIM)s of Knoxville to challenge themselves and each other, and help one another get better.

It is a CSAUP event, there are no trophies, medals, prizes or awards. We are all going to go out and get better together. #IronSharpensIron

Start together finish together.  For more information contact Mayberry via DM

 

Okay, What Now?

THE SCENE: 50 Degrees with a nice breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Mosey a couple laps around the parking lot
  • SSH (IC x 43)
  • BAC (IC x 10 F&R)
  • Imperial Walkers (IC x 15)

THA-THANG:

  • Mosey to The Sophomore
  • 11’s: Plank-Tuck Merkins and Bobby Hurley’s
  • Mosey to the coupon pile
  • Curls x 10, Squats x 10, Overhead Presses x 10, Run the Steps.  Rinse and Repeat x 3
  • Mosey to the courtyard walls
  • Dips x 10, Declined Merkins x 10. Rinse and Repeat
  • Mosey back to the Flag

MARY:
BBS for the jack rabbits.

COUNT-OFF & NAME-O-RAMA
17 HIM’s this morning including 1 FNG.  Welcome Bologna!

CIRCLE OF TRUST/BOM:

We are going to have times in our lives when we feel like hitting the reset button.  Times when we need to stop, take stock of our current situation, and then find the direction and motivation to move forward.

Galatians 6:9-10  So lets’ not get tired of doing what is good.  At just the right time we will reap a harvest of blessing if we don’t give up.  Therefore, whenever we have the opportunity, we should do good to everyone – especially to those in the family of faith.

MOLESKIN:
What a great way to start my 44th year on the Big Ball.  The PAX showed up ready to burn some goo; mumble chatter was high and the effort was amazing.