F3 Knoxville

Tag: Woodshack

BBQ

THE SCENE: Mornin time – dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No
THAng 

  • Speed ruck 3 miles stopping 3 times for 20 n 20
  • Sand bag carry lovers lane twice
  • Pull ups , big boys , lunges
  • are
  • handy.

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Eat better than that

THE SCENE: Quite pleasant, actually. Clear, cool and not too humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC (last 10 or so slooow)
Cherry Pickers x5 IC
Cossack Squat x14 IC
Hindurkins x10 IC
Hand Release Merkins x10 OYO
Failure to Launch x7 IC
Asphalt Kissers x10 IC

THA-THANG:
Start out on the grinder.
Half the PAX hold Peter Parker (up position) while the other half run to the other end. Drop to 6″ while they run back.
Swap places and repeat.
Swap again, this time with other leg
And once more to round it out.

Blacksnake lap around the park

10x Tempo Squats IC upon return, then mosey to Waxjob hill

Buddy up.
Groucho walk down the hill
10 burpees each
Wheelbarrow back up.
20 Squat Jacks for the front man, 20 merkins for the back
Repeat, swapping places for the wheelbarrow.

Repeat above, mosey instead of Groucho, partner drag instead of wheelbarrow, and BBS/Monkey Humpers at the top

Back to the grinder for a miniature Let’s Make a Deal
6 cards with reps, 6 exercises. Flip top card of each. Can swap to next card (reps, exercise, or both), but if flipped you can’t go back to the first.
Ended up doing:
40 Star Jacks
30 4-ct Monkey Humpers
50 Dry Docks
25 LBCs
15 Mtn Climbers
35 Squats

We have time left on the clock! 7s: Hand Release Derkins and Pullups

MARY:
30 Flutter Kicks IC
15 Side Crunches IC
10 left-right-middle crunches IC
2 rounds of Row your Boat
20 box Cutters IC
Peter Parkers

COUNT-OFF & NAME-O-RAMA
8 strong… Not bad for fall break
CIRCLE OF TRUST/BOM:
I just installed some cabinets in my basement. I ordered online from Home Depot, and when they came in I started having second thoughts. They looked pretty flimsy, and wobbled pretty bad. However, once I screwed the six units together, they became much more solid. Then, after I anchored them to the wall studs and put a countertop on them, they were rock solid. As a PAX, we support one another, and strenghten one another as we lock shields. But our ultimate support comes from the anchor in Christ.
MOLESKIN:
I didn’t eat well or hydrate last night, and I really felt it this morning. By the end of the beatdown I could barely mosey across the grinder. Not a good feeling! Nutrition and Hydration!
ANNOUNCEMENTS:
F3 Brolympics in November, 3rd F in December!

Anti fragile

THE SCENE: 70s n dry , very dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank hold , merkins , plank hold , Peter Parker’s while giving disclaimer. Bombshelter men do work , even during the disclaimer!

Jog the grinder and back , 10 squats IC , jog again and back, 20 imp walkers IC, jog again and back , imp squat walkers

 

 

THA-THANG:
Mosey next to the playground for DORACIDES,

  • 100 bodybuilders
  • 200 monkey humpers (4ct!)
  • 300 big boys
  • Once done , burpee dans until the 6 finishes
  • w Doracides , p1 is doing exercise while p2 suicides 3 cones w burpees at each cone . 1st cone-1 burp, 2nd cone -2 burps , 3rd cone -3 burps , rum back and switch

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
17 pax
CIRCLE OF TRUST/BOM:

Black swan is a Crazy unexpected disastrous event

What are we:

1. Fragile

2. resilient and survive

3. anti-fragile , be durable and thrive 

Thriving  in the chaos of the unpredictable. 

MOLESKIN:
Let’s strive to be anti fragile ! That does not mean we go beat our chests and become tough guys, so to speak. It means we should prepare / practice to thrive in daily life. Could be a Q you have coming up or that business proposal or family life , etc…  the point is that if we are prepared and fit to thrive in our situation , what ever it may be, we will be able to adapt in a positive way to anything unpredictable.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Groundhog Day

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20
Windmills x 10
Cherry picker x 10
Arm circles x 10 f/b
THA-THANG:
For cardio between rounds we will run down to the troll bridge and make the loop. MODIFY: Run down to scrap yard and do 10 pull-ups.
At the pavalon OYO:
20 derkins
20 BBS w/ CMU
20 thrusters
20 curls
20 box squats w/ CMU
20 tricep extensions
MARY:
Block hammers x 10 2-count
CMU flutters x 10 4-count
Repeated 4 or 5 times.
COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:

“A warrior doesn’t have to be someone who is in the military. It’s an archetype within all of us. We all need to draw upon our warrior when we need to be firm and resolved–when we are clear where we stand and we don’t want to get pushed around. But to be a warrior you need to know where you stand and what your lines of demarcation are. Because if you don’t stand for something you fall for anything. And if you don’t stand for something and some bully comes along–whether that bully is an organization or your dad or your brother or anyone else in the world, then you’re not going to have the resolve to fight back. So the warrior ethos starts with cultivating a personal ethos, which is deep clarity around these questions–What is my purpose in life? What am I passionate about and how am I going to align those? And what are my principles that are going to keep me aligned as I move towards that? And develop a very profound vision of what that looks like for you.”

Mark Divine”

I honestly haven’t really defined my passion and my purpose so I cannot connect the 2. I want to meditate on this and find them.
MOLESKIN:
Most ran the loop and some occasionally modified. I think a couple got 5 rounds in and most 3+.
ANNOUNCEMENTS:

Hey Buddy at the Equalizer

THE SCENE: Not hot , not cold , but the air was a bit stagnant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx10 ic

run a lap stopping at the corners for ascending burpuess 1-5  and stopping once for some crowd pleasers at the road. Aka monkey Humperdinck 10 ic
THA-THANG:
Hey Buddy !!

  • Partner up . Each partner runs the loop in opposite direction. Every time they meet up they do the said exercise .pyramid Scheme, adding exercises and then dropping the first exercise after the 5th lap

  • 20 reps of each exercise

    Lap1- Merkins

    Lap2-Merkins, Big boys

    Lap3 -merkins, BBS, Peter Parker’s (4ct)

    Lap 4 -Merks, BBS, Peter Parker’s , monkey humpers

    Lap 5 -merks, BBS, Peter Parker’s, monkey humpers, burpees

    Lap 6- BBS, Peter Parker’s, monkey humpers , burpees

    Lap 7- Peter Parker’s , monkey humpers, burpees

    Lap 8 -monkey humpers , burpees

    Lap 9- burpees

    Lap 10- victory lap !

    mosey to the field

  • 4- 50-75% good form 100 yard sprints

MARY:
Star gazers x 10 ic

flutters x20 ic

30 gas pumps OYO
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
You therefore must be perfect , as your Heavenly Father is perfect
MOLESKIN:
The Bible verse above popped up as my nightly verse. I read it and immediately thought …how can I be perfect like god ? Impossible !! It’s a common verse but took me by surprise. I opened the verse to read the rest of the chapter. Love your enemies and pray for those that prosecute you. This world is full of hate and we need to turn that around for the good. What a better way to do it , than with F3 and the positive impact it has had in Knoxville.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.