F3 Knoxville

Tag: Woodshack

Hardship Hill Prep

THE SCENE: Low 60’s. Toad came hopping in late & Mr. Rogers appeared from the Gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 15

Windmills x10

Tempo Merkins x10

  • warmup Mosey

THA-THANG:

one partner takes the warm up mosey while the other completes the circuit. Pickup where you left off upon return.

X10 Merkins

X20 V Ups

X30 Chest Press

X40 Step Ups

X20 Dips

Murder King to 2nd concrete line & back

MARY:
PAX Roulette
COUNT-OFF & NAME-O-RAMA
5 PAX made it out

CIRCLE OF TRUST/BOM:

Who Am I Becoming By What I’m Doing?—Jon Tyson

Sometimes a great question is all you need.

After all, you become what you repeatedly do. If you don’t like what you’re becoming, change what you’re doing.

ANNOUNCEMENTS:
Hardship Hill Saturday

CMU carry adventure

THE SCENE: Fall arrived at bombshelter this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the park
THA-THANG:
Dora style workout with 100 reps of each exercise. While one partner worked, the other farmer carried CMU to other end of grinder and back. Mosey around park when done and come back, rinse and repeat

  • Merkins
  • CMU squats
  • Curls
  • BBS
  • Shoulder press
  • flutter kick (4 count)

MARY:

20 v ups

LBCs for time
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:
Sometimes it’s best to step outside your routine. I did recently and was glad that I did
MOLESKIN:
Bravo to Mr Rogers for still putting in the work he can while recovering from injury
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Something different but kind of the same

THE SCENE: Raining lightly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:

Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  8-9 cones across lot. Run a lap around the lot after completing all cones and go back to start doing same exercise adding up again. switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or hold plank.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders
  • Lunges with side shuffle

mosey back to start, divide into teams of 2. 1 member walks item to end of grinder while 1 member does exercise while waiting on him. Once it arrives, switch up. Switch to different item after both have carried.
exercises are: Big log: dealers choice Merkins , small log: speed skaters, HEAVY CMU: step ups, light CMU: LBCs

MARY: No time for her

COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I was expecting an absolute downpour this morning, but gladly took just a steady light rain. It was actually kind of refreshing kind of like doing a Nestea plunge into a pool while holding an ice tea. I always enjoy coming out to the bomb shelter, guys here are solid hard-working dudes. Did you know that The Hall of Fame Pittsburgh Steeler Lynn Swann was born in Alcoa. Although he moved to California to grow up, we can still claim him as a Alcoan. I have been a lifelong Steelers fan my entire life, but really haven’t watched much football in the last 6 years. Don’t care for the product anymore. What I do care for is a nice pizza pie. I’ve had pizza every day this week. Am I getting sick of it?….no. That and Mexican food I can eat pretty much every day. Although my bowels would disagree with me. Speaking of, as I mentioned to Woodshack this morning, I had the urge to go mid work out. I don’t think that’s ever happened to me. Thank God it subsided. My son came out to F3 and got named backsplash because he could not get it to subside. Don’t think he cares for that nickname too much. Well I’ve got to get going and get ready to have some breakfast with my father-in-law. He is a great guy and I’m happy to have him in my life. Everyone have a great day and I hope you enjoyed the work out and back blast. If so post a gorilla 🦍 emoji on the slack post, you will be a part of the very Exclusive I read tanks back blast club. Late

ANNOUNCEMENTS:
Hardship Hill

800M Bear Crawl Sprint

THE SCENE: 70 with some humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC x 10

LBAC IC forward and reverse x 10

OH claps IC x 20

Temp Squat IC x10
THA-THANG:
Mosey to track. Bear crawl around track. If you have to stop and stand, 10 squat buy in to return to bear crawl. If injury or can’t bear crawl any longer, lunge it out. Four stations set up around track: flutter kicks 4ct x 20, big boys x20, box cutter x 20, V up x 20. Mosey back to Grindstone.

MARY:
Hold Iron cross in honor of Woodshack attendance today:

LBAC forward and reverse IC x 8ish

OH claps IC x 10
COUNT-OFF & NAME-O-RAMA
6 HIMs and Webelo!
CIRCLE OF TRUST/BOM:
It’s not often you read something insightful and motivational on Facebook these days with all the division we have in this world. I read something the other day though that really struck a chord with me.

“For a long time it had seemed to me that life were about to begin- real life. But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, some debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life.”

Alfred D. Souza

“So stop waiting until you lose ten pounds, until you gain ten pounds, until you have kids, until your kids leave the house, until you start work, until you retire, until you get married, until you get divorced, until Friday night, until Sunday morning, until you get a new car or home, until your car or home is paid off, until spring, until summer, until winter, until your song comes on, until you’ve had a drink… there is no better time than right now to be happy.”

Happiness is a journey, not a destination.

MOLESKIN:
Walt tops the podium with Gold!
ANNOUNCEMENTS:
Drifter speaking on Saturday in a few weeks at Swerve and Rep Sleepy’s church. Please RSVP on Slack so they know how much food to make.

CSAUP coming up- check channels for details.

The Arsenal will need help building obstacle for hardship hill in early October. It will be an upper body climbing obstacle. Look for details coming from Smuggler soon.

Winners

THE SCENE: 73 degrees F, Mostly Cloudy, Humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, Windmills, Baby arm circles
THA-THANG:

A square with 15 yard long sides was established on the grinder.  The corners were marked with the following:

Alpha

  1. CMU Swings         OH Carry to Bravo 1
  2. Merkins                Lunge Bravo 2
  3. SSH (4 ct)            Inch worm to Bravo 3
  4. Release merkins    Crab crawl to Bravo 4

Bravo

  1. Mtn Climbers (4 ct)     Bear Crawl to Charlie 1
  2. CMU goblet squat       OH carry to Charlie 2
  3. Dry docks                  Lunge to Charlie 3
  4. Flutter kicks (4 ct)      Inch worm to Charlie 4

 

Charlie

  1. Plank Jacks (4 ct)         Crab Crawl to Delta 1
  2. Box Cutters                  Bear Crawl to Delta 2
  3. CMU Thrusters             OH Carry to Delta 3
  4. Squat Jumps                Lunge to Delta 4

 

Delta

  1. WWII Sit-ups             Inch worm to Alpha 1
  2. Shoulder taps (4 ct)    Crab Crawl to Alpha 2
  3. Dips w/CMU               Bear Crawl to Alpha 3
  4. CMU Curls                  OH Carry to Alpha 4

Run a lap to the amber street light, do 6 Burpees, return to grinder.

(Repeat)

All completed one round plus about half way through a second one.

MARY:
Didn’t leave time for Mary.
COUNT-OFF & NAME-O-RAMA
9 HIMs
CIRCLE OF TRUST/BOM:
In December 2012 a long distance race was taking place in Navarra, Spain. Ivan Fernandez Anaya of Spain was competing in the event as was Abel Mutai of Kenya. Late in the race, Abel was in the lead with Ivan a distance behind him. The race was just about finished when Ivan noticed that Abel began to slow down as he neared the finish line. Since Abel did not speak Spanish, it seems he got confused by the signs and thought he had already passed the finish line. Ivan saw what was happening and could have run past his opponent to win the race.

Instead of going on to win the race, Ivan guided Abel ahead to the finish line. Ivan came in second.  In that split second, Ivan showed what a true gentleman he was. He exemplified good sportsmanship and human kindness.

When questioned after the race about why he had pointed Abel towards the finish line, Ivan said: “I didn’t let him win, he was going to win. The race was his.  I was not supposed to catch him.  He was the rightful winner. He created a gap that I couldn’t have closed if he hadn’t made a mistake. As soon as I saw he was stopping, I knew I wasn’t going to pass him.”
Ivan also said: “My dream is that one day we can have some sort of community life where we push ourselves and also others to win.”

When pressed by a journalist about why he didn’t take the win since he was seconds away from the finish line, he replied: “But what would be the merit of my victory? What would be the honor of that medal?  What would my Mom think of that?”

Values are transmitted from generation to generation. What values do we teach our children and how much do we inspire others to learn? Most of us take advantage of people’s weaknesses instead of helping to strengthen them. Everyone wants to win, but sometimes there are more important things than being the winner.

MOLESKIN:
Prayers for healing of Drifter’s M with leg injury and for surgical repair of Postpone’s meniscus tear in a couple weeks.
ANNOUNCEMENTS:
Drifter speaking at Mt. Olive Baptist Church on August 14th and Dog Pound Unchained CSAUP on August 21st.