F3 Knoxville

Tag: Veep

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

Today was the day

THE SCENE: 70’s & cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x31, Imperial Squat Walkers x8, Overhead Claps x20 something, Tempo Merkins IC x8

THA-THANG:
Dora 3-2-1. One battle buddy does workout while the other moseys to 3rd light post for 5 burpees. We modified during the merkins to Iron Mike 2CT.

  • 300 Squats
  • 200 Merkins
  • 100 V Ups

Round The Fountain: partners start at the same point & bear crawl to opposite side until meeting again.

  • Around the world lunges (1 lunge =1) x300
  • BBS x200
  • Diamond Merkins x100

Q had brain fog from Taco’s Q how long the beat down takes & all groups were somewhere in Round 2 when Recover was called.
MARY:
20 BBS OYO, Hello Dolly 4 CT IC x1
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:

If you want the life you want, it will cost you the life you have.

Proverbs 13:19- A longing fulfilled is sweet to the soul, but fools detest turning from evil.

New Living Translation- It is pleasant to see dreams come true, but fools refuse to turn from evil to attain them.

All change starts with telling the truth about how things are now. Observe your habits- what do you tell yourself, where are you or what are you doing when you mess up your goals. You live on brain patterns. We don’t know that we’re checked out until we check back in. It’s amazing what change you can drive when you do check in.

“You step in 0% of the dog poop that you see.”

  • Practice is a process, not a destination. Did you know self guided missles miss there target 90% of the time? They have an algorithmic called course correction.
  • Who do you want to be on November 20th? Set goals for your work, biological, and family self. Identify one goal for each that you can do this week

MOLESKIN:
ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal. Not stated but Special thanks to Moses for giving us a platform to practice the 2nd F.

May The Odds Be Ever In Your Favor

THE SCENE: Low 70s and approximately 1000% humidity

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25; LBAC x10 both directions; Imperial Squat Walkers x10

THA-THANG:
Grab your CMU and mosey to the Oval Office. Deck of cards on the track at the top of the stairs. Each man would draw a card that determined what exercise he would do then after completing it would run about halfway down the straightaway and back before drawing another card.

  • 2-5 – Run Splash Mountain that many times (stairs)
  • 6-10 – Do double that number of burpees
  • Jack – Chest Press x25
  • Queen – Goblet Squat x25
  • King – Lion King x25
  • Ace – Thruster x25

MARY:
Hello Dolly x10; LBCs for time

COUNT-OFF & NAME-O-RAMA
5 HIMs tested their luck this morning

CIRCLE OF TRUST/BOM:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6

We need to make sure that our integrity is more important than gaining earthly possessions. Taking a shortcut or cheating someone is never worth getting ahead in our job or any part of our life. It will eventually lead to our downfall so hold on to your integrity.

MOLESKIN:
Swerve in his time management this week as he gets back into his normal routine. Smuggler’s wife in a possible job promotion.

ANNOUNCEMENTS:
2.0 workout this Saturday at the Arsenal at 8:30 – Open to boy and girl 2.0s

Crazy 48s, Bomb Shelter edition

THE SCENE: Dry, but with the usual midsummer thick-as-pea-soup air.
F3 WELCOME & DISCLAIMER
Pretty sure the disclaimer happened… YHC was a bit late getting down to Alcoa.
WARM-O-RAMA:
25x SSH IC courtesy of Drifter
5x Cherry Pickers
10x Rockettes
10x Imperial Squat Walkers
10x LBAC each way

THA-THANG:
Crazy 48s on the grinder:
24 merkins at Pavalon end, 24 at the Scrapyard for a total of 48
Half-lap mosey around the park (about a quarter mile)
12 merkins and 12 iron mikes at each of the 4 corners of the grinder for 48 each
Half-lap around the park
8 merkins, 8 iron mikes, and 8 V-ups at each corner plus the midpoints of the long sides. 48 each again.
Half-lap around the park
6 each of merkins, iron mikes, V-ups, and 8-ct body builders at each corner of a figure-8 around the grinder for the last 48.

MARY:
Just finished the last 48 right on time. No Mary today.
COUNT-OFF & NAME-O-RAMA
11 came out to kick Thursday square in the jaw.
CIRCLE OF TRUST/BOM:
My mother in law passed away from Alzheimers a couple of weeks ago. As the disease progressed and took more of her mind, she forgot who anyone was. But she never forgot the Lord, and still talked to Him and about Him to all of us. At her Celebration of Life service, we played the old hymn “It Is Well”, because even until the end she knew that it was well with her soul. Ended the COT by singing that hymn.
MOLESKIN:
Terribly sorry about being late. But those 48s would have been a bit crazier if I hadn’t turned around for a pit stop.
ANNOUNCEMENTS:
So much to do! 2.0 workout next weekend, Off the Chain next month. Sign up!

Absolutely Abtastic

THE SCENE: 70 degrees.  Slight breeze, but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Arm Circles IC each way
  • 10 x tempo squats IC
  • 10 x tempo merkins IC

THA-THANG:
Mosey with CMU to Tennis Courts.  Leave CMU on parking lot side.  Run 1 lap around tennis courts with stop at each corner for 10 merkins.

Thing 1:

Partner Up.  One partner runs the width of 2 tennis courts,  5 Plank Jacks (4 ct), run back.  The other partner is doing the exercise below and then they swap.  Exercises are done for the length of time the other person is running.  Most pax did 2 rounds.

  • Flutter Kicks (CMU)
  • Gas Pumps
  • American Hammers
  • Big Boy Sit Ups
  • Hello Dolly
  • Swimmers
  • Rinse and repeat

Thing 2:

Back to the Grinder.  No Partner.  Complete the four exercises below then run to Troll Bridge and Back.  Reps for each round are 10-15-20-15-10.  Most made it up and down the ladder with a few starting back up the ladder.

  • CMU Swings
  • Bent Over Rows
  • CMU Floor Press
  • Overhead Press 

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
John 1:4-5  “4 In Him was life, and the life was the light of men. 5 And the light shines in the darkness, and the darkness did not [a]comprehend it.”  That’s how it was for me.  When I was in the darkness I didn’t understand the Light.
MOLESKIN:
Prayers for healing for family members particularly for Hammy’s and Limbo’s family.
ANNOUNCEMENTS: