F3 Knoxville

Tag: Walt

7/11’s

THE SCENE: mid 70s and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X20

CHERRY PICKERS X5

TEMPO LUNGES X8 PER SIDE

WINDMILLS X10
THA-THANG:
7’S IRON MIKES AND MONKEY HUMPERS (8CT) RUN THE STAIRS IN BETWEEN. ONCE DONE, WORK YOUR WAY BACK IN REVERSE ORDER

 

11’S

10 CONES ACROSS FIELD

CONE 1: 10 MERKINS 1 BURPEE

CONE 2: 9 MERKINS 2 BURPEES

CONTINUE TO 10TH CONE THEN WORK IN REVERSE ORDER

RUN TO CONE 10 IN BETWEEN SETS

MARY:
FLUTTER KICKS 4 CT X10

PICKLE PECKERS X10

PICKLE POUNDERS X10
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:
CHAMPIONS DON’T GIVE UP. THEY TURN IT UP
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Labor Day Hill Ladders

THE SCENE: Warm and Moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4ct Windmills, 10 Frog Squats, 10 Jet Stars
THA-THANG: Hill Ladder Circuit

Drill 1 – 5 rounds

  1. Walking lunge up hill – walk/slow run back down
  2. Then at the bottom of the hill:
  • 15 mountain climbers (each leg)
  • 10 Peter Parker Merkins

Drill 2 – 4 rounds

  1. Do 20 squats
  2. Sprint to your cone on the hill – walk back down

Drill 3 – 3 rounds

  1. At the bottom of the hill:
  1. Bernie Up Hill – walk down

Drill 4 – 2 Rounds

  1. Broad jumps up hill just half way to assigned cone – walk down
  2. 15 WW2s

MARY:
Slow Mosey and Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
Butterfingers, Cropdust, Moses, Peach, Pinocchio, Shrimp Net, Smuggler, Walt


CIRCLE OF TRUST/BOM:
There is a perennial nobleness, and even sacredness, in work.  Were he ever so benighted, forgetful of his high calling, there is always hope in a man that actually and earnestly works.  In idleness alone there is perpetual despair.

Know they work and do it.  An endless significance lies in work. A man perfects himself by working. Foul jungles are cleared away, fair seed-fields rise instead, and stately cities.

Blessed is he who has found his work; let him ask no other blessedness.  He has work, a life purpose; he has found it, and will follow it….Labor is life.

Thomas Carlyle

 

ANNOUNCEMENTS:
9/10 Beer Mile, 9/22 Webelo’s Eagle Scout Ceremony 10/22 Rebel Run, Iron Pax Continues Week 1

Iron pax week 0 2022

THE SCENE:  

pretty nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm circles
THA-THANG:
Iron pax week 0. 5 rounds of 20 thrusters and 20 merkins followed by 3 rounds of bear crawl 100 ft with burpee broad jump back and 5 more rounds of thrusters and merkins. Recovery lap and then pick up with another pax for time

MARY:
No
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:
“Your actions speak so loud, no one can hear your words”
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

Beer mile next Saturday

Miles 4 Maryville October 22

Sprint Work

THE SCENE: 70 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog 3 Rounds of the stairs up to the Oval Office
Cherry Pickers
Windmills
Quad Stretch
Jog 7 Rounds of the stairs up to the Oval Office
THA-THANG:

Sprint Work with a Suicidal Rest:

  • 5 Rounds:
    • 10 Air Squats
    • 20 Yard Sprint
    • Walk Back to Start
  • 5 Rounds:
    • 5 Iron Mikes (2ct)
    • 40 Yard Sprint
    • Walk Back to Start
  • 50 Yard Suicide
    • 10 Merkins
    • 20 BBS
    • 30 Shoulder Taps
    • 40 Ankle Touches
    • 50 1 Leg Line Jumps
  • Complete the Following:
    • 5 Air Squats
    • 10 Yard Sprint
    • 10 Iron Mikes
    • 20 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Squat
    • 10 WWII
    • 40 Yard Squat
    • 5 Burpees
    • 50 Yard Sprint
    • 5 Air Squats
    • 50 Yard Sprint
    • 10 Iron Mikes
    • 40 Yard Sprint
    • 5 Bobby Hurleys
    • 30 Yard Sprint
    • 10 WWII
    • 20 Yard Sprint
    • 5 Burpees
    • 10 Yard Sprint
  • Pax mosey 400m

MARY:

Stretching:

  • Feet together hamstring stretch
  • Slow cadence cherry pickers
  • Inner thigh stretch with elbows between legs

COUNT-OFF & NAME-O-RAMA
7 Men
CIRCLE OF TRUST/BOM:

Practicing the ability to emotionally remove myself from a high stress situation by preparing myself through focusing on alternative ways to influence and build people up. A few bullet points to meditate on for ways to alter attitudes and behaviors you may encounter during your day-to-day activities:

  • Begin with praise and honest appreciation
  • Call attention to people’s mistakes indirectly
  • Talk about your own mistakes before criticizing the other person
  • Ask questions instead of giving direct orders
  • Let the other person save face
  • Use encouragement. Make the fault seem easy to correct

MOLESKIN:

ANNOUNCEMENTS:

  • Moses Beer Mile Saturday 9/10 5pm parking and pre game, 5:30 Run. Add your name and party size to the Smartsheet or reach out directly to Moses for headcount.
  • Miles for Maryville 10/22 5K & 10K options

Poker in the Park

THE SCENE: Calm as a card shark.  Hot as the black jack table you’re not sitting at.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, little baby arm circles, jog to other end of bb courts and back.  Butt kicks to end of one court.  High knees back.  Karaoke down and back.
THA-THANG:

Divide up into 2 teams for some poker in the park.

5 Card Draw: each team does step ups on picnic tables while one HIM for the team runs up blind man’s hill to draw a card from the deck.  Do the corresponding exercise that matches the suit (merkins, plank jacks, big boys, Bobby Hurley) and the number on the card (keep counting up for face card, i.e. J = 11, Q = 12, etc).  Best 5 card hand wins.  Teams can keep drawing cards to make best hand.  Must discard before running for another card.  Once a team feels they have the best hand, they place their hand on the other team’s table.  Losing team does 10 burpees.

Drag the pot: each team must crawl from one sideline of the tennis court to the opposite side of the opposite court to retrieve one chip to return (via bear crawl) back to their side of the chip case.  Ended up modifying to allow teams to run the chip back and modified again to only crawl the width of one court for time sake.  No losers this game because everyone collected more chips than they lost, which is rare when gambling…

MARY:
cherry pickers, flutter kicks, big boys, more flutter kicks, cash out with LBCs
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:
My wife and I often feel stretched due to both of us having full time jobs, side hustle travel business, and 2 kids.  Sometimes the stress builds to where we are no longer enjoying the beautiful things of life.  My wife shared with me that the other night she was starting to lose her cool because it was late, the boys needed to be getting ready for bed, but instead, they were playing and laughing together.  She looked at me with a defeated look and said, “I was mad because our boys were having fun together.”  She realized that her expectations had taken over to where she could not enjoy the moment of joy our boys were having with each other.  This was a great reminder to me that sometimes we need to reevaluate what is truly important in the moment.  Life without moments of joy is not life.  It’s just surviving.  We were made to do more than just survive.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:

  • Shirt orders due by 8/27
  • Beer mile 9/10: sign up using google sheet in Slack
  • Ironpax starts next week: there’s a form to fill out to participate and a separate channel to plan out meet ups
  • Miles for Maryville 5k/10k on 10/2: there’s an F3 team