F3 Knoxville

Tag: Wall Ball

More Roll-up V-ups Please

THE SCENE: Low 70s…pretty humid but not too bad

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Side straddle hops x 20
  • Cherry Pickers x 5
  • This/that stretch
  • Tempo Squats x 10
  • Tempo Merkins x 10

THA-THANG:

Mosey to Watt Rd parking lot

Descending Ladder.  Work your way down the list until you’ve completed the last exercise, then run a lap around the parking lot.  Rinse/repeat and remove the lowest number exercise each time through until you’ve completed 10 circuits.

  • 10 Burpees
  • 9 Iron Mikes
  • 8 Roll-up, V-up
  • 7 Incline Merkins
  • 6 Squat Jumps
  • 5 WWI
  • 4 Diamond Merkins
  • 3 Side Lunges
  • 2 Jump Knee Tucks
  • 1 Round the Clock Merkin

Soccer field.  6 Cones set up in rectangular shape.  Mosey from cone to cone completing 20 reps of each exercise.

  • Wide Merkin
  • Speed Skater
  • Box Cutter
  • Big Boy Situp
  • Calf Raise
  • Ranger Merkin

MARY:

Since the Roll-up V-ups were such a crowd pleaser, we ended with 1 minute of these in cadence.

COUNT-OFF & NAME-O-RAMA
10 total:  Gibbler, Tank, Cosmo, Cornhole, I-Beam, Black Lung, Sparky, Mr. Clean, Wall Ball, Bartman

CIRCLE OF TRUST/BOM:
Just a word about family & extended family.  Love them even though they drive you nuts sometimes!

MOLESKIN:

ANNOUNCEMENTS:

7-11

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir IC x 10
  • SH Taps IC x 10
  • HR Merkins IC x 10
  • Plank Jacks IC x 10

THA-THANG:
Mosey with CMU to the rink. For some Ascending and Descending 7’s/11’s

  • 7’s HR Merkins
  • 11’s Curlz
  • 7’s Hand Slap Merkins
  • 11’s Flamingo
  • 7’s Burpees
  • 11’s Bobby Brick Hurley

MARY:
A couple of Caterpillar Merkin Tapouts.
COUNT-OFF & NAME-O-RAMA
13 Strong
CIRCLE OF TRUST/BOM:
Today I get to celebrate 9 years with my bride. We’ve had a lot of highs and lows. But I am so thankful for the time we have had so far.
MOLESKIN:
SuperOcho was running through again, the PAX bucked the 7/11 concept at first, but eventually we got some good work in.
ANNOUNCEMENTS:

Run … from … the Bear Attack

THE SCENE: 72 degrees; 100% muggy; 1000% perfect
F3 WELCOME & DISCLAIMER Yes.
WARM-O-RAMA:
Single leg swings (first, right; then, left).  Lots of tipsy men.

Touch the toes (or more accurately, touch the air above the toes, or perhaps the shins)

Behind the back standing ankle pulls (first, right; then, left)

Grab a CMU and mosey to the dark side.

THA-THANG:
Modified Sea Biscuit (again)

  • Round 1: 1 Lap, Exercise 1
  • Round 2: 2 Laps, Exercise 2
  • Round 3: 3 Laps, Exercise 1
  • Round 4: 2 Laps, Exercise 2

Exercise 1: (a) Burkins 5×5 (or whatever you call them) – Burpee down to 5 merkins and up for one rep.; (b) Bear attacks x5 – Cling and press CMU overhead and down; down squat and up to a push press; finish down with CMU on the cement for one rep.

Exercise 2: (a) merkins to exhaustion; (b) Lunging curls x10 each leg –  With CMU in hands, lunge out while bringing CMU to down curl position; lunge back up, curling CMU to up position for one rep.

CMU mosey back to AO.

Total distance:3.5, with a few carrying on to 4 total.

MARY:
None.
COUNT-OFF & NAME-O-RAMA
15.
CIRCLE OF TRUST/BOM:
I encourage you brothers to go!  Find an adventure!  Do big what you don’t know or haven’t done before.

Don’t be like me – stuck in the familiar; losing my sense of adventure; forgetting the joy and power adventure brings to life.

Be “Wild at Heart” as John Eldredge describes it.

….and share it (the adventure and your wildness) with your loved ones and kids.

….so they won’t forget – your adventures together and how to be wild at heart themselves.
MOLESKIN:
Be in prayer for @Slide Rule and his family, as the Lord called his mother home this week.
ANNOUNCEMENTS:
F3 Knoxville Carl Cowen AO staring this Saturday.  Show some love; check out some new terrain.

F3 Dad’s Camp coming up Friday, August 10 – to Sunday, August 12.  A number of F3 Knoxville will be there, including your’s truly.

A mosey we will go

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Imperial Walkers
THA-THANG:
We ran some loops and did some sprint work on one of the fields

MARY:
We didn’t have time for her today.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“we are what they grow beyond, that is the true version of all masters”  – yoda

I not only spent some time with my 2.0 prepping for the 2.0 workout this weekend, but I also spent time watching Star Wars on Netflix.  This quote from Yoda really hit me because if we replace “masters” with “fathers” then that should be our goal.  That our 2.0s grow to be better people than we are.  That they grow to love one another, love God, and do more to make this rock a better place to live.  Our goal as fathers is to teach them the ways to do that and to eventually equip them to be strong enough to go out into this world and make it a better place.  I encourage you to go home, teach your kids how to be strong, how to love God, how to love others, and how to prep them for taking over the world.

ANNOUNCEMENTS:
Welcome to FNG Origami.

Some of us are trying for the Super Ocho this week.

Reminder to get your mileage in

Tank’s Kickball tournament in August.

Abdamonium

THE SCENE: Like walking through soup.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

@Shooter chose today to settle up for missing his Q on the previous Wednesday. Solid 4 second makeout session with the pee rock painstakingly selected from the pile at the Dog Pound. After that, we got after it:

  • 5 Burpees
  • 10 Cherry Pickers
  • 15 Mericans
  • 20 SSH
  • 25 Imperial Walkers

THA-THANG:

  • Mosey to running loop and commence Route 66 with Mericans at each light pole, plank til the 6 arrives
  • Continue mosey to baseball field
    • Split into 2 teams and race around the bases (Twice)
    • Home to First: gorilla shuffle, First to Second: sprint, Second to Third: gorilla shuffle, (opposite direction) Third to Home: Sprint (Second lap: sub bear crawl for gorilla shuffle)
  • Mosey to playground
    • 30 Pullups/30 Burpees (However you can get them)
  • Mosey to Upper Parking Lot
    • 8 stations, start at 5 and add 5 at each station, 2 loops
      • 1st loop: Big Boys (5+10+15+20+25+30+35+40=180 Total)
      • 2nd loop: American Hammers (2 count) (5+10+15+20+25+30+35+40=180 Total)
  • Offered 3 options for the next whoopin: 1) Dora 2) Circuit 3) Amazeballs. The PAX chose Amazeballs
  • Mosey to top soccer field, commence Amazeballs:
    • Split into 2 teams, line up on opposing sides of the same baseline
    • PAX plank while one member of each team runs to mid field and retrieves a ball with a workout written on it. Once the ball makes it back to the baseline, the teams complete the workout and one PAX goes to get the next ball. Exercises:
      • 20 Burpees
      • 40 Merkins
      • 50 Big Boys
      • Lunges (Midfield then sprint back)
      • Bear Crawl (Midfield then sprint back)
      • Bernie Sanders (Midfield then sprint back)
  • First Nation run (Indian Run) to AO to complete 1 loop of the truck stop

MARY:
Popcorn to different PAX: flutter kicks, side crunches and Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA
One visitor from F3 Memphis: @Goldilocks
CIRCLE OF TRUST/BOM:
Through my transition from individual contributor to a leadership position at work, it has required me to reconsider how I look at my output in order for the team to succeed. It is required for me to anticipate hurdles and roadblocks that may come up for my team members and support them to be successful in spite of these challenges. I encouraged all of the PAX to reach out to others around them and offer support when they are struggling physically and emotionally. #ISI
MOLESKIN:

ANNOUNCEMENTS: