F3 Knoxville

Tag: Tweet-E

Mr. Spectacular and the Victory Lap

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THE SCENE: 71 and muggy but we did not get mugged! Saw a Fox on the Ruck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Everything based on OCHO! Team OCHO won the HHH 10 hr race so why not celebrate it with reps of 8!

SSH x 8 iC

Rockettes x8 IC in a circle with Tank calling the cadence

Squats x 8 IC

Merkins x8 IC

Shoulder taps x8 ic

Mr. Spectacular x8 OYO . Mr. Spectacular is easy if you do one, but do LOTS and LOTS of them and they suck!. Put the CMU on the ground, feet on either side of the CMU, bend over and put your hand son the ground in front of your feet, walk your hands out until you are in the push up/plank position, do a MERKIN and walk your hands back to your feet, pick up the CMU and do a thruster. repeat that about 100 times and let me know how you feel, spectacular! Not……..
THA-THANG:

  • Partner up  and make a victory lap to the Matterhorn. Partner one Farmer Scurries(run or fast walk) with 2 CMU while P2 stays behind and does 8 merkins and 8 squat jumps. Once done P2 runs to catch P1. P1 hands off CMUs to P2 and P2 takes off while P1 stays back for 8 merkins and 8 sq jumps. You get it? Do this all the way to the Base camp of Matterhorn.
  • We had 28 so we stayed with our partner. P1 ran halfway up Matter horn and does 8 Big boys(incline) while P2 stays at the bottom and does 8 Mr. spectaculars. Switch out when P1 runs back. P1 now does Mr. Spectacular and P2 runs up and does 8 big boys
  • We do this with the goal of running up the matterhorn 8 times…imagine that, 8 times!
  • Well, due to time, I think we ran up the hill 5 times. Some may have ran 6 and some may have run 4. Either way, we kept moving and NO ONE stopped! Way to work men!
  • You all are Spectacular!
  • Partner up and complete the victory lap back to the AO. Again with P1 cmu farmer scurry and P2 does exercises. then run to catch and switch up….

MARY:
Just under 5 mins left for mary…

LBC x8 ic

Flutters x8 ic

Dollies x 8 IC

Proton Parkers x8 IC

Box cutters x8 IC

Plank the last 20 seconds

COUNT-OFF & NAME-O-RAMA
28 MR> SPECTACULARS where on hand for the Celebration of Team Ocho! 2 FNG, Fax and Flashback, welcome!
CIRCLE OF TRUST/BOM:
HIM ( High Impact man) or as Detention puts it. Humble Invest Mental. The acronym that I love and used it on TANK. he exuded ALL three this past weekend and really, the past several months, planning for the Hardship Hill event. Tank put himself last and his HUMBLE disposition was apparent(by the way, I know Tank pretty well and he is a SMARTASS too, LOL!!). He INVESTED himself for the sole purpose of raising money for OEW by dedicating a tone of time and effort into the Hardship Hill race. With the stresses of putting on such an event, he showed MENTAL toughness through out and never waivered on his attitude. Not to say deep down(like all of us) he was stressing a little, but he NEVER burdened anybody with his stresses about the event. He was always positive. Truly a HIM and I am proud to call him my F3 brotha but more importantly , my friend!
MOLESKIN:
Don’t be like Tank, be your self but take the “HIM” and apply it to your everyday actions. I know I need to! Love you guys!
ANNOUNCEMENTS:Tank, when the hell is the next one!? LOL!

The Importance of Battle Buddies

THE SCENE: 60s…warm

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Merkins IC x10
  • Tempo Squats IC x10
  • SSH IC x 20
  • This/that/these/those/Michael Phelps

THA-THANG:

  1. Grab a battle buddy & mosey to the tennis court
    • DORA:  100 Burpee, 100 Iron Mike, 100 Big Boy Situps
    • Running partner bear crawl forward across the court & crawl bear back
  2. Mosey to hockey rink – keep your battle buddy
    • DORA:  100 Merkin, 100 Squats, 100 Little Baby Crunches
    • Running partner runs to the other side of the rink & back, stopping for 2 burpees each time they cross the center line
  3. Mosey to Pee Rocks – same battle buddy
    • DORA:  100 Curls, 100 Overhead Press, 100 Tricep Press
    • Running partner runs to the grass & back

MARY:

  • Box cutters x 25
  • Freddie Mercury x 25

COUNT-OFF & NAME-O-RAMA
16 total:  Ratchet, Onesie, Respect, Frosty, La-Z-Boy, Shooter, Tweet-E, Bowflex, I-Beam, High Heels, Sparky, Squirt, Flute Loop, Toto, Abacus, Bartman

CIRCLE OF TRUST/BOM:

Proverbs 13:20 – Walk with the wise and become wise, for a companion of fools suffers harm.

Who are you walking with?  Who are you spending time with?  The proverb isn’t saying you always have to be with people who are smarter than you….it says to associate with those who are wise.  These are people who are seeking Christ in their life.  These are people who lift you up and edify you, rather than tear you down.  These are people who are honest enough to tell you when you’re wrong.  So….who are you surrounding yourself with?

MOLESKIN:

ANNOUNCEMENTS:

Hardship Hill is 2 days away.  Pray for safety for the teams and for a good time to be had by all.

A Thumb on the Scale

THE SCENE: 68, clear, and smelling sweetly of honeysuckles.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25x SSH IC
10x Hindurkins IC
Outhouse Run
8x Al Gore Tuck Jump
15x 4ct Crab Kicks

THA-THANG:
Mosey up to the upper parking lot at the top of Baby Everest.
A balance is set up there, so fill one side with some number of stones.
Gather at the bottom of the hill, each man does 15 reps of one exercise, then takes one stone up the hill to the balance, then mosey down the long way.
Once the balance tips, all the PAX move on to the next exercise.

Exercises:
Merkins
Star Jacks
Decline Dry Docks
4-ct Mountain climbers
4-ct Hello Dolly
Burpees! (10 instead of 15)

MARY:
10x 4ct LBC
15x 4ct Left/Right LBC
25x 4ct Flutter Kicks.
15x 4ct Monkey Humpers
Just a few seconds of shoulder taps to close it out.

COUNT-OFF & NAME-O-RAMA
8x HIMs this morning
CIRCLE OF TRUST/BOM:
In life, we have a lot of things that we have to try to keep in balance.  Work/home, food/exercise, cost/benefit, etc.  But there’s one area in which, there’s no way to pile enough on one side to balance the other, and that’s the sin/righteousness balance.  No matter how much good we try to do, there’s nothing we can do in our own strength to tip that balance in our favor.  Titus 3:5 says, “Not by works of righteousness which we have done, but according to his mercy he saved us, by the washing of regeneration, and renewing of the Holy Ghost”.  He put His thumb on the scale when he sent His Son to take the penalty for our sin through His death.
MOLESKIN:
My precision calculation of the number of stones to put in the balance ended up a little high.  But that’s OK, as someone decided to accelerate the filling of the other side by a bit.  Ended up adding burpees at the end, so it all worked for the best!.
ANNOUNCEMENTS:
Hardship Hill is THIS WEEKEND!  Can’t wait!  .

Tenzies

THE SCENE: Warm about 70 degrees. Pollen is everywhere.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20, 10 odd count merkins, 5 Cherry Pickers

THA-THANG:
Do 10 of each exercise at each cone along the big loop.

  • Inch worms
  • Smurf jacks
  • One arm up planks
  • diamond mericans
  • 10 sec one legged stands
  • Run to top of hill at restaurant
  • Burpees
  • Squats
  • Reg mericans
  • squat jumps
  • wide mericans
  • bobby hurleys
  • iron mikes
  • shoulder tap mericans
  • lunges

Flutter kicks x 30 till 6 joins then Mosey to AO
MARY:
Ring of fire-leg lifts x3
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Talked about example of doing a mud race with my wife and being too self centered and wanting to run it and do it fast. My wife is not in the shape I’m in and really struggled. I got irritated and she could sense it and along with the fact we got there late and she hates the shape that she is in, ended up having a small panic attack. It litterly took that for my dumb ass to figure out that the day was not about me running a race but about spending time with my wife and the mother of my children.

so…..when you spend time with your family, BE THERE for them mentally as well.
MOLESKIN:
Good chatter this morning and some new guys are adding some good energy to the PAX
ANNOUNCEMENTS:
Hardship Hill, prayers for Tanks wife

Blimps

THE SCENE: BEAUTIFUL
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Cherry Pickers

Rockets

Mosey around outhouse
THA-THANG:
Mosey to track around soccer fields.  Do a BLIMPS then run a lap around the track repeat 4 times

B – Burpees x 5

L – Lunges x 10 each leg

I – Imperial Walkers x 15 each side

M – Merkins x 20

P – Plank Jacks x 25 single count

S – Squats x 30

Mosey to parking lot at skate rink for more BLIMPS.  5 reps for all exercises

B then run to end of parking lot (75 yards?), L then run back

I, run to end, M run back

P, run to end, S run back

Mosey to AO

MARY:
Ratchet – Elbow Dolley

Crossbar – Boat/ Canoe
COUNT-OFF & NAME-O-RAMA
Lone Wolfe, Squirter (FNG), Farva (FNG)

CIRCLE OF TRUST/BOM:
Be enthusiastic in whatever you are doing

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill May 19th