F3 Knoxville

Tag: Walt

A frozen ladder

THE SCENE: Cold 28 degrees felt like 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, and a little of this and a little of that.
THANG

Simple. Just 4 exercise: Merkins, BigBoy sit-ups, CMU curls, and CMU OH press.  Start off with 5 a piece and run a lap.  Add 5 more and an extra lap up to 25 reps and 5 laps and then work your way down.  That’s it, nice and simple.

 

MARY:
Last 5 minutes did dealer’s choice
COUNT-OFF & NAME-O-RAMA
4 HIMS got the work in.
CIRCLE OF TRUST/BOM:
Leave your problems at work and don’t bring them home.  The problem will be there when you get there in the morning.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

LBCs in the cold

THE SCENE: A balmy 20 degrees with some snow on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the Oval Office. Supine straddle hops (snow angels) in cadence in the football field.
THA-THANG:

  • 100 LBCs, run a quarter mile
  • 75 LBCs, run half a mile
  • 50 LBCs, run three quarters of a mile
  • 25 LBCs, run a mile
  • When finished, circle back to the 6 and pick up where they’re at

MARY:

Gas pumps, Peter Parker’s x10 each
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:
It’s hard to beat someone who doesn’t stop
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

You’re the best around

THE SCENE: Chilly morning in the mid 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little Baby Arm Circles X13

Jab Cross Squat

add Front Kick

add Jump Front Kick
THA-THANG

Pt. 1

suicide set up (3pt, half court, 3pt, baseline) bear crawl there and crawl bear back.

Each stop: Hand release merkins X7, Squat Front kicks 4 count X7, Burpee jump front kicks X7

Pt. 2

Punching and kicking combo X5 in the middle. After doing the combo 5 times run to 1 of the 4 corners.

50 hop Kicks

30 decline push-ups

30 box jumps

100 plank Jack’s

Repeat on left side until you’ve it all the corners then switch to right side

MARY:
Partner Hamstring Stretch
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:
Went through the similarities between F3 and Martial Arts
MOLESKIN:
I’ve trained for 11 years in Martial arts, and for me it’s always been about life skills and the people I train with. The same is true with F3
ANNOUNCEMENTS:
Lunch Maryville Corner Market at noon

Triple Dora again

THE SCENE: 55 and a lil’ wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Pickers x8 IC
  • Arm Circles x10ea IC

THA-THANG:
Going for the triple dora… never finished it before so why not this time.

Round 1:

  • Traverse Exercise – CMU Farmer Carry
  • 100 Merkins
  • 200 Flutter Kicks (4ct)
  • 300 Monkey Humpers

Round 2:

  • Traverse Exercise – Lunge, lunge, broadjump down to the end (run back)
  • 100 CMU Hammers (2ct)
  • 200 CMU Swings
  • 300 Curles

Round 3:

  • Traverse Exercise – CMU OH Carry
  • 100 Thrusters
  • 200 Chest Press
  • 300 Squats

MARY:
Ain’t go time for that
COUNT-OFF & NAME-O-RAMA
6 on this damp morning!
CIRCLE OF TRUST/BOM:
We’re all training for something every day. Some of us are out here training for fitness, and some of us are training for ourselves and our lives. We all have things that we need to train into our lives (relationships, jobs, etc.) and things that we also need to train out of our lives. Use your time in the mornings with F3 to physically and mentally get stronger so you can train the things you need in your life outside of it.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Tomorrow 12/18 Ugly Sweater Christmas Walk-about!

Full Dash Effect

THE SCENE: 33 degrees — gloomy and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers IC – 3 ct x 10
  • Temp Merkins IC – 3 ct x 10
  • Flutter Kicks IC – 3 ct x 21

THA-THANG

  • Indian run to the track/field (long way around).
  • Partner workout, DORA style. Cones set up at 10 yard line, 20 yard line, 30 yard line, 40 yard line and 50 yard line. One HIM runs a 100 yard dash to the opposite end and then completes 20 frog jumps and Bernie back to the starting point while the HIM completes the following workout:

10-yard line – 100 merkins

20-yard line – 200 squats

30-yard line – 300 mountain climbers

40-yard line – 400 gorilla humpers

50-yard line – 500 jump ropers

Mosey back to the grind.

MARY:

  • 1 minute plank
  • 1 minute air wall sits w/ 4 squats at 15 seconds intervals
  • LBCs for time

COUNT-OFF & NAME-O-RAMA

  • 8 HIMs

CIRCLE OF TRUST/BOM:

  • As I was preparing remarks for my first Q, I went back to my first day in F3 as an FNG and appreciated the infamous “Baby Weight” nickname, which was derived from an embarrassing story of mine. Personally, I think this approach was a great way for me to check my pride at the front door on day one and make myself extremely vulnerable in front of a group of strangers. It was certainly a humbling moment and that’s what I briefly touched on this morning — humility. In my opinion, humility is an extremely important aspect of being a Christian man in this world. Our Lord and Savior Jesus Christ was the poster child for humility. One of my favorite verses in the Bible is from Philippians 2:3-4: “Don’t be selfish; don’t try to impress others. Be humble, thinking of others as better than yourselves. Don’t look out only for your own interests but take an interest in others, too.”
  • Also, any time I think of humility, I always think of John Maxwell’s quote: “Around other people, don’t try to be interesting or impressive, but rather be interested and impressed. “
  • It’s really a matter of attitude. The people with charisma, those who attract others to themselves, are individuals who focus on others, not themselves. They ask questions of others. They listen. They don’t try to be the center of attention. And they never try to pretend they’re perfect.
  • I challenged each HIM (including myself) today and every day to die unto yourselves and adopt the humbling attitude of Jesus Christ in all aspects of your life.

MOLESKIN:
None

ANNOUNCEMENTS:
None