F3 Knoxville

Tag: Veep

Counting to 31 very slowly

THE SCENE: Cool but clear morning at the bombshelter

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up was integrated into the beatdown
THA-THANG:

Extended cadence count, warm up style of tempo exercises. Two moseys in between, with SSH in cadence at the church parking lot. Each exercise done for 31 reps, one for each year QIC has been alive.

  • Tempo Merkins
  • Tempo Squats
  • Tempo Curls
  • Tempo Rows
  • Tempo lunges (each leg with own count)
  • Tempo heel raises
  • Mosey to church parking lot and SSH IC
  • Tempo leg raises
  • Tempo side lunge
  • Tempo chest press
  • Mosey around fountain and back
  • Tempo Jimmy Hendrix

MARY:
PAX took turns naming off exercises

Hello Dolly

Flutter kicks

LBCs
COUNT-OFF & NAME-O-RAMA
17 including 1 2.0 and 1FNG. Welcome Tiger King

CIRCLE OF TRUST/BOM:
I have always been a competitive person. Some of this is my nature, but some has also been more of a vain attempt to appear more successful. Over the past few months I have been focusing on focusing more on what’s truly important and being a better man, husband, and father. My M told me of a quote a few days ago, paraphrased as such “gratitude is having enough of where you are, even if you are working for more” Work on being grateful while bettering yourself
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Arsenal launch 3/6 at 7am. Be sure to follow Covid guidelines

Racket on the Courts

THE SCENE: Warm, overcast, ground was a little damp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 10 Merkin pumpers, 10 boxer jacks, warm up lap: butt kicks, high knees, side lunges, sprint, hold plank.
THA-THANG:
Part 1: tennis courts | 25 min

Start at baseline. Crab walk 1 court, 5 reps. Bear crawl 2nd court, 10 reps. Crab walk, 15. Bear crawl, 20. Run back to start.

  • Merkin pumpers all the way down
  • Then single count side lunge all the way down
  • Bear hops
  • Rinse and repeat

Indian run long lap back to grinder. 5 min

Part 2: grinder | 25 min

Now, do all exercises in a row. 5 reps, then 10, 15, 20. When you need a break, run to pull up bars and 2 pull ups. Be sure to fully extend your arms.

  • Up and over merkins single count
  • Iron squat leaps (Iron squat where you jump over the cmu)
  • CMU curl/overhead press
  • Rince and repeat after 20 reps (i.e. back to 5 reps)

MARY:
20 ankle touches in cadence, 10 six inch crunches, 20 shoulder taps, 10 six inch crunches, 10 super man swims, 10 six inch crunches. Calf raises for time.
COUNT-OFF & NAME-O-RAMA
8 PAX including 1 2.0


CIRCLE OF TRUST/BOM:
You never know what someone is going through. There is still a lot of bad out in the world. And even when you look at someone, you don’t know what is going on inside for them. So reach out. Connect. Find that one small good thing you can do today, and do it. Maybe in March you can raise some awareness for the hurting people of the world. Do 100 reps of something every day, and show your willingness to reach out and connect with the hurting. Invite them in even if it makes your day a little harder. You might need them as much as they need you.
MOLESKIN:

 

ANNOUNCEMENTS:
Arsenal Launch on Saturday March 6! Let’s keep the covid guidelines in mind to help any new folks feel good about coming.

Press Your Luck Along the Kraken

THE SCENE:

55 and nice, maybe 1 or 2 raindrops
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 8

LBAC IC x 51 forward

LBAC IC x 3 reverse

CMU overhead press IC x 10
THA-THANG:

Mosey with CMU to Kraken alongside Crumpit. 7 stations set up along Kraken with deck of cards. Battle buddy up and 1 buddy performs exercise listed based on card drawn while 2nd buddy runs loop. Once buddy returns, trade off. All exercises done AMRAP unless otherwise specified. Once station completed move on with CMU to next station. Cards with exercises listed below:

2- blockees

3- thrusters

4- merkins

5- CMU swings

6- squats

7- OH press w/ CMU

8- iron mikes

9- flutter kicks with CMU

10- bent over row with CMU

J- body builders

Q- Both partners lunge ahead to next station with CMU

K- Partners run up Crumpit, 5 burpees at top and move to next station

Ace- Partners bear crawl to next station. Get CMU to next station as well.

Joker- Partners bear crawl up Crumpit, crawl bear down and move to next station

Mosey back to Grinder with CMU.

MARY:
Iron Cross with OH claps IC x 30ish

COUNT-OFF & NAME-O-RAMA
12 HIMs and 1 2.0.
CIRCLE OF TRUST/BOM:
I’ve been struggling this week. Negative self thoughts, mental and physical fatigue with work, and frustrations with unanswered prayers have filled me up. It’s good to be out here together with this group and recharge my batteries.

Yesterday, I got a text from a fellow HIM after a long day checking on me. It gave me strength and refocused me. Don’t forget our 2nd F. Check on each other, offer words of encouragement, and send text messages/ make phone calls. You never know what someone is going through internally based off how they appear on the exterior. Reach out to someone today whether text message or phone call. We are called to be a brotherhood and while fitness and faith are integral pieces, fellowship amongst us ties it all together.

MOLESKIN:

Remove some cards from decks next time as a lot of repeats (too many iron mikes)

Ecclesiastes 4: 9-10

”Two are better than one; because they have a good reward for their labour. For if they fall, the one will lift up his fellow; but woe to him that is alone when he falleth; for he hath not another to help him up.”

ANNOUNCEMENTS:
Coffeeteria after beat down Saturday.

Meeting to distribute flyers at Arsenal AO this Saturday at 6.

Launch of Arsenal AO following Saturday 3/6/21 at 7 AM sharp.

Embrace the suck

THE SCENE: A cool but clear morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSHx15

THA-THANG:
Make laps around basketball court. On baselines, walking lunges, bear crawl on sidelines. Burpees in each corner, increasing count each lap. After lap 5, start to count back down

MARY:
Flutter kicksx15

bicycle x 20

LBC for 1 minute to close out
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:
This was a combination of my least favorite exercises. I did this to steer into the skid of workouts that I don’t like. Embrace the suck instead of running from it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Official AO launch 3/6

Monday Warm UP

THE SCENE: Heat Wave 48 and a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey past the pavilion to the lollipop in the trail. Performing warm up movements along the way
THA-THANG:
Run to the top of the hill perform 30 Air Squats
Run back to the bottom and perform 30 Hand Release Merkins
Rinse and Repeat

*Every time you pass a Pax heading in the opposite direction stop and perform 5 Burpees with them and then continue running

MARY:
Performed Mary movements on the mosey back to the AO for the 6 to keep up with Rabbits.
Mary at the AO:
Box Cutters
30 sec LBC
30 sec Butterfly Big Boys
COUNT-OFF & NAME-O-RAMA
5 including (1) 2.0 Warthunder!
CIRCLE OF TRUST/BOM:
3 Quotes from Michael Jordan that could just as easily be mine:

I’ve always believed that if you put in the work, the results will come

Some people want it to happen, some wish it would happen, others make it happen

I can accept failure, but I can’t accept not trying.
MOLESKIN:

ANNOUNCEMENTS:
Arsenal Launch Flyer Distribution This Saturday the 27th at 6:00pm.

Arsenal Launch March 6th!