F3 Knoxville

Tag: Woodshack

Pick your own adventure! Well…not so much

THE SCENE: 15 Strong brave the cold to get better.  No Rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 Burpee penalty for bot having the flag!   My bad!
  • 4x 4 Burpees x 5 – Burpees with 4 Merkins and 4 Mtn Climbers.
  • Side Straddle Hop x 20
  • Imperial Squat Walkers x 15

Mosey to Base Line

  • 50% Jog down then 1 4×4 Burpee
  • Karaoke down then 1 4×4 Burpee
  • Reverse down then 1 4×4 Burpee
  • Side shuffle down then 1 4×4 Burpee

THA-THANG:

Core Group– 40 minutes of Hell 7 rounds or until time runs out;

  • 20 Derkins on CMU
  • 20 Clean and Press CMU
  • 20 dry docks CMU
  • 20 rows w CMU
  • 20 Squats w/ CMU
  • 20 curls w CMU
  • 5 Blockees or 10 Burpees

RUN UP THE HILL!  Rinse and repeat

Cash Out: Devin Hester to the top of the hill one last time!
MARY:
Slutter Kicks X 20
COUNT-OFF & NAME-O-RAMA
Snitch, Code Brown, Cosmo, Pluto, Dog Bite, Umbro, Pringle, Bunny, Coolio, Charmin, Amazon, Woodshack, Cheatsheet, Edit (coming from the can), Proton.

CIRCLE OF TRUST/BOM:
Control – There is very little in life that we truly have control of. You and I don’t know what’s going to happen next. We don’t have a clue what will be on our plates next week. Honestly facing your lack of control over your own life produces either anxiety or relief. Anxiety is God-forgetting. It is the result of thinking that life is on your shoulders, that it is your job to figure it all out and keep things in order. If you fall into this way of thinking, your life will be burdened with worry and your heart will be filled with dread. But there is a much better way. It is God-remembering. It rests in the relief that although it may not look like it, your life is under the careful control of One who defines wisdom, power, and love.

Slowest Indian Run Ever

THE SCENE: About 32, but we warmed it up pretty quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x IC SSH (10slow10fast)
20 IC Boxer Jacks (i.e. high knees with a clap under each knee)
10x Tempo Merkins
20x IC Mtn Climbers (10s10f)
20x IC Tempo Squats

THA-THANG:
Two single-file lines on the grinder.
Everyone is SSHoping while the people in the back bear crawl to the edge of the Grinder and then to the front of the line.
When you get to the front, plank up and do shoulder taps until it’s time to go. When you go, lunge to the side of the grinder and then to the front of the line. Then repeat

  • SSH + Bear Crawl
  • Plank Shoulder Taps + Lunges

Switch the exercises half way

  • Al Gore + Crab Walk
  • Table Top Plank + Frog Hops

Final Stretch

  • Squats + Crab Walk
  • Slow Merkins + Frog Hops

10 Slow and 10 Fast Cycle (as many as you can in 5 minutes)

  • Dips
  • Calf Raises
  • Decline Merkins
  • Squats

Bear Crawl Indian race

  • Planks + Bear Crawls
  • SSH + Bear Crawls

MARY:

  • Protractor
  • Box Cutter
  • Peter Parker (Spider Man)
  • 20x IC LBC
  • ATM

COUNT-OFF & NAME-O-RAMA
Also had Cable Guy and FNG (Now called Rehab)
CIRCLE OF TRUST/BOM:
A lot of times we are going to fast to see the good in the things we are going through or studying. We all need to take the time to slow down and really dig deep to find the wisdom that is there for us to find in ever situation, whether that’s in the things we are reading or in the people we are meeting or just in the situation we are going through.

Take the time to slow down and really see/learn what wisdom is here to be had.

Quarter pounder with cheese please

THE SCENE: 45 and possible chance of rain, 30% it won’t
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burp

SSH X20 ic

smurf jacks z10 ic

plank jacks x10 ic

merkins x10 ic

Surfees x 5-6

squats x20 ic

imperial sq walkers x10 ic

oh, we threw in some burpees too
THA-THANG:

  • Rt 66 to the football field w merkins , big boys, and squats along the way
  • Quarter pounder on the football field
  • Sprint to 25 Yard line 25 merkins , rum backwards back to goal line
  • Add cheese, 10 burpees
  • Sprint to 50 yd line. 50 squats , run backwards to goal line
  • add cheese, 10 burps
  • sprint 75 Yard’s , do 75 mtn climbers
  • run backwards back to goal line
  • add cheese, 10 burps
  • sprint 100 yds, 100 SSH IC , run backwards to goal line
  • add cheese, 10 burps
  • we mixed in some abs too
  • Indian run back towards AO
  • rt 66 again w froggie hops and air presses

MARY:
Flutter kicks 20 ic

slutter kicks x10 ic

box cutters x10 ic

SURFEES! Superman swim until the big wave came . Slugger was waiting for the big one!

cash out w ATMs
COUNT-OFF & NAME-O-RAMA
13 incl 1 FNG, welcome singlewide and guest from Memphis SLIK NUT!!!
CIRCLE OF TRUST/BOM:
Do the little things and the big things will take care of it’s self

Mole skin:

put the lid up when you piss!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

TCOB

THE SCENE: 40ish, windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Hillbillies x 15 IC
  • Tempo Diamond Merks x 10
  • Cherry Pickers x 8
  • Little this/that

THA-THANG:

Line up on the curb.

Partner up

Man carry Route 66. Alternate carrying each other between cones. Stop at every cone for increasing reps starting with 5 of:

  • Merkins
  • Thruster Merks
  • Burpees

Decrease reps by 1 on way back

Mosey to greenway hill

11’s

Iron Mike’s 4 count

Bernie up hill

Bicycles 4 count

Bear Crawl down

Mosey to AO

Global Warming

Everyone Al Gore in circle

AGT x 5 2 man at a time going in opposite directions.

2 passes

MARY:

  • Peter Parkers x 12 IC
  • ABCs on Q
  • Captain Thor 6:24 IC
  • Scissors for 1 min on Q

COUNT-OFF & NAME-O-RAMA
44 including 1 FNG – BVD. Also there was Kentucky but couldn’t tag him.
CIRCLE OF TRUST/BOM:

Your beliefs become your thoughts,
Your thoughts become your words,
Your words become your actions,
Your actions become your habits,
Your habits become your values,
Your values become your destiny.

-Ghandi

I can sometimes lose sight of what I’m working towards. Throughout the year I have to refocus myself because I’ve strayed from the path I wanted to be on. Whether because of some new shiney thing distracting me off to the side or because I backslid on my habits. I don’t have trouble making fitness and fun thing habits. Where I struggle to find my destiny is in work. Sometimes I just feel like I’m on cruise control and not actively thinking, acting and making habits. I think the hardest place to make habits and form our destiny is in the things that we like to do the least. Take some time this week to think of some place in your life you know you need to be taking care of business but haven’t been able to shape that destiny by making good habits toward that end. Make a gameplan to get it done.
MOLESKIN:
ANNOUNCEMENTS:

Simple but effective

THE SCENE: 46 w Drizzle my nizzle
F3 WELCOME & DISCLAIMER
WARM UP

RUN A LAP
THA-THANG:
last year we did a February challenge that Capn started. It was really good and especially when traveling. The challenge was simple. Do 2017 reps of merkins, big boys, squats, burps, dry docks, pull ups in the month of February. This averaged out to just over 70 reps a day of each exercise to reach the goal of 2017 reps of each. Based on such, I did mine in sets of 20 (10 on the burps)for 7 rounds. Between each round, I ran roughly a 1/4 mile. It’s a great , simple, triedsbd true workout that takes about 45 minutes. This morning, we modified a little and went like this;

  • 7 rounds w a lap between each round
  • Each round consisted of , 20 merkins, 20 big boys or other AB, 20 over head presses w CMU(replaces dry docks) 20 rows w CMU(replaces pull ups), 20 squats, 10 burps and added 20 cmu curls .
  • When running the lap, we moseyed, we did Indian run for a lap abs a few laps of reverse Indian run.
  • We completed 6 rounds

Was this this workout a ball buster, NO! Was it cray cray creative, NO! Did we sweat, yes! Did we get some reps in, yes! Did we get cardio in , yes!! Did we stay together and get better together, YES! Sometimes, a good workout is keeping it simple and effective.

MARY:
Part of the thang
COUNT-OFF & NAME-O-RAMA
8 pax
CIRCLE OF TRUST/BOM:
I was out all week last week resting my hamstring. It killed me not to be in the gloom w my F3 brothers. I needed the rest but I also felt myself slipping to the dark side. I know that I need accountability. I need to be in the gloom w my brothers from another mother. I am not the type of guy that will go 100% alone as it’s too easy to take a break and walk when I should run . Long story short, I need to be surrounded by positivity (F3), I am a glass is half full guy but still need the accountability and the positivity that F3 has to give. So, if your injured, rest up and get well but don’t let yourself slip out of the positivity and consistency that F3 offers.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.