F3 Knoxville

Tag: Veep

Keep it simple

THE SCENE: Cool and clear, then very wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and tempo merkins
THA thang

Wasn’t expecting to Q so we kept it simple with 11’s on Mt. Crumpet. Blockies at the top, and big boys with the CMU at the bottom.  Lunged, curled, and pressed out way back to the AO

MARY:
ab work

COUNT-OFF & NAME-O-

espy, swerve, RadioShack, toad, VEEP and yosemite

CIRCLE OF TRUST/BOM:
It’s a message I’ve given before but plain and simple discipline equals freedom. Hebrews 12:11
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rise & Grind

THE SCENE: Chillin at 38 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (duh)
Run down and back
Tempo Squats
Run down and back
Fancy Cherry Pickers (Pax Mumble)
Run down and back

Mosey to beatdown location

THA-THANG:
2 Beatdown locations; 1 on the street and 1 on the greenway. Pax will run from location 1 to location 2 and perform the 1st movement. They will then run back to the original location and complete the 1st movement. Continue through all movements and then rinse and repeat.

*Cones in middle of beatdown locations require 3 burpees to pass each time
*Pax bernie up the hill to beatdown location every time

  • Greenway Side:
    • (20) Merkins
    • (15) V-Ups
    • (25) Big Boys
    • (20) Merkins
      (20) Aussie Burpees
  • Street Side:
    • (30) Air Squats
    • (20) Walking Lunges
    • (20) Jump Squats
    • (40) Monkey Humpers
    • ( 30) Pickle Pointers

MARY:
KY – Flutter Kicks
Veep – WWII
COUNT-OFF & NAME-O-RAMA
7 Pax
CIRCLE OF TRUST/BOM:
ISI – Proverbs 27:17-20
Just as iron sharpens iron, friends sharpen the minds of each other. Take care of a tree, and you will eat its fruit; look after your master, and you will be praised. You see your face in a mirror and your thoughts in the minds of others. Death and the grave are never satisfied, and neither are humans.
MOLESKIN:
Take time to self reflect, check yourself and your daily habits. Are you hiding things from your loved ones, co-workers, or even yourself? Take the time today to deep dive into yourself, reflect and repent (if necessary); change the course and make things right before it goes too far. STOP attempting to fix ourselves with worldly options/solutions, they only leave us wanting more.
ANNOUNCEMENTS:

Bataan Death March in April

THE SCENE: Fantastic workout weather –  65 degrees and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers (3 count) x10 – IC

Shoulder taps (4 count) x5 –  IC

Tempo Merkins (4 count) x 5 – IC

Tempo Squats (3 count) x10 – IC

THA-THANG:

DORA Style workout. PAX A runs to the 50 yard line and performs 10 merkins and runs back to the starting line while PAX B works through the workouts below. When all groups complete station #1, PAX forms a line on the track and performs the “Bataan Death March”. Once everyone has completed the 3 burpee cycle, run back to the starting line and start on the next workout. The “Bataan Death March” was completed between each exercise category below.

  • #1 100 squats
  • #2 200 curls
  • #3 300 LBCs

Rinse and repeat.

MARY:
No time left for MARY.

COUNT-OFF & NAME-O-RAMA
Veep, Smuggler, Butterfingers, Walt, Pinnocchio, KY, and Baby Weight

CIRCLE OF TRUST/BOM:
My focus lately has been working to develop more effective time management skills. Pre-kids, this was one of my strong suits. However, this skillset has become much more challenging with two kids under three coupled with a more demanding job. Personally, I need to spend more time in prayer and in God’s word, but I continue to make the lame excuse of “I don’t have time”. Similar to my personal belief about God’s ability to provide more with 90% (or less) of our money via tithes than we can independently with 100% of our money, this same principle applies to time. It is purely about “relentlessly prioritizing” the important things in our life, and it is time for me to re-assess my priorities when it comes to how I spend my time on a daily basis.

MOLESKIN:
None
ANNOUNCEMENTS:
None

Good Friday from the Arsenal

THE SCENE: 48 Cool and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills 4 count 10, Tempo Squat 4 Count, LBAC’s 4ct 10 fwd, LBAC’s 4ct 10 rev
THA-THANG:

  • Lap 1 (3) Merkins each light post – After last light post Bear crawl back to flag from trail
  • Lap 2 (3) Squats each light post – After last light post Lunge back to flag from trail
  • Lap 3 (3) Burpees each light post – After last light post Bear crawl back to flag from trail
  • Lap 4 (3) Iron Mikes each leg each light post – After last light post Lunge back to flag from trail

Repeat

  • Lap 1 (3) Merkins each light post – After last light post Bear crawl back to flag from trail

MARY:
LBC’s  30 seconds oyo
COUNT-OFF & NAME-O-RAMA
Butterfingers, Smuggler, Veep, Walt
CIRCLE OF TRUST/BOM:
This is my fourth winter at F3 and I always love the beginning of Spring. It is a time of rebirth and a well deserved rest from the cold and darkness of the winter.  Over the last few months I have watched each man here grow stronger and more confident. Now is the time to pour that strength into new endeavors.  To commit more time to your families. To take advantage of those few extra hours of daylight, and to start those projects you’ve been putting off.  And as always it’s time to grow and to expand the PAX.

There’s No Crying In Baseball

THE SCENE: Clear, calm, mid-50s?
F3 WELCOME & DISCLAIMER

No Running today!

WARM-O-RAMA:
SSH, little baby arm circles, windmills. Mosey to ball field.
THA-THANG:
9 exercises (20 reps each) all using CMUs for the 9 positions in baseball plus some base “running”.

  1. Grave Diggers
  2. CMU Curls
  3. Jump Overs (jump over CMU)
  4. Thrusters
  5. CMU burpees
  6. CMU swings
  7. decline merkins
  8. CMU squat
  9. Big boys

Can start at any position but once you complete the infield or outfield you must murder bunny around the bases.

MARY:
Our mary was Mosey back to grindstone.

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:
I went to a conference last week where one of the speakers made a point that a good leader knows how to say “no”.  We need to say “no” at times in order to maintain high quality in the things we say “yes” to.  Another level of learning how to say “no” is actually learning the art of saying “no”.  Just saying the word “no” isn’t always the most effective way.  I encourage everyone to do more research on this but my point was to focus your time on the few things in life that really matter and devote your time to that.  Don’t me a jack of all trades and a master of none.  Steve Jobs spoke about this to NIKE CEO, Mark Parker.

“Do you have any advice?” Parker asked Jobs. “Well, just one thing,” said Jobs. “Nike makes some of the best products in the world. Products that you lust after. But you also make a lot of crap. Just get rid of the crappy stuff and focus on the good stuff.”

According to Steve Jobs, “People think focus means saying yes to the thing you’ve got to focus on. But that’s not what it means at all. It means saying no to the hundred other good ideas that there are. You have to pick carefully. I’m actually as proud of the things we haven’t done as the things I have done. Innovation is saying ‘no’ to 1,000 things.”

MOLESKIN:
Some HIMs were able to do infield twice and outfield once with 3 rounds of murder bunnies.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.