F3 Knoxville

Kaizen

THE SCENE: Sweater Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH (4ct IC) x15
-5 burpees
-cherry pickers (4ct IC) x5
-3 Navy Seal burpees
-baby arm circles forward (4ct IC)
-baby arm circles reverse (4ct IC)

THA-THANG:
5,4,3,2,1 – Burpees (Change) 

10 – Squats (Stay the same )

-5 Navy seal burpees
-10 sumo squats

Mosey to rocks

-5 rock-ees
-10 narrow squats

Mosey to basket ball court (circle)

-5 burpees
-10 normal squats

Mosey to splash pad (long cut)

MARY:
-merkins x25
-flutter kicks (4ct IC) x50
-merkins x50
-V-ups (4ct IC) x20
-Ring of fire merkins x3
-LBCs (4ct IC) x50

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:
“If you aren’t getting better, you are getting worse” Charles Barkley

Japanese mentality of Kaizen “continuously improve”

MOLESKIN:

Welcome FNG – Ponzy

ANNOUNCEMENTS:
Hardship hill 10/3/20

The Krak Attack is Back, Jack

THE SCENE: Pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Rockettes IC
  • Baby Arm Circles IC
  • Overhead Claps IC | Seal Claps IC |
  • SSH IC

THA-THANG:

Kraken. Pick station, complete 25 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, drop 5 reps from each exercise. Push yourself & push each other. Try to catch the guy in front of you. Stations included:

  • Dry Docks
  • Crunches
  • Squat Jumps
  • Crab Toe Touches
  • Bear Crawl
  • Flutter Kicks
  • Mountain Climbers
  • SSH
  • Merkins
  • Crab Walk

MARY:

  • What’s that?

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“A wise man is cautious and turns from evil, but a fool is easily angered and is careless.” -Prov14:16

If I’m striving for wisdom; to instill wisdom and be an example of wisdom, I need to avoid being easily angered—which is tough for me—and I need to not be careless.

Everyone makes mistakes, but carelessness doesn’t learn from them and goes back down the same path over and over again. 

Challenge for you today is to think about a mistake you’ve made recently and instead of being angry with yourself, consider what you can learn from it, how you can avoid it in the future, and how you can leverage your experience to help others to avoid it.

No Unicorn, No Problem

THE SCENE: Like working out in a humidor

F3 WELCOME & DISCLAIMER – oops

WARM-O-RAMA:

  • Cherry Pickers IC, Windmills IC, This & That – Led by Ribbed

THA-THANG:

5 Burpees at Starting Line

Run to Farthest Cone (#5) and perform 25 each Split Squats, Diamond Merkins, and Dead Bugs

Back to Start Line: 5 Burpeea, Cone #4 (20 reps)

Rinse & repeat | Plank to wait for the six

11s – Single Leg Glute Bridges & Single-Leg Dead Lifts

MARY:

  • Nah

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Prov4:7-Above all and before all, do this: Get Wisdom! 

“Every system is perfectly designed to get the results it gets.”

This has certainly been my experience–my previous plan for fitness, that centered around the treadmill in my basement and lacked any real accountability or fellowship was perfectly designed to produce a lazy, soft version of me.

When it comes to getting wisdom, I think that quote still applies: I believe there’s only one place that wisdom comes from—God—and if I don’t have as much as I’d like, I need a deeper connection with that source, but I can’t just will or wish it into being any more than I could will or wish myself into better fitness: I have to make a change. So whatever you’re seeking, whatever you’re striving for; and maybe it’s wisdom or maybe it’s connection with someone close to you or maybe it’s your nutrition or parenting or finances: whatever results your getting now, the system you have in place is going to keep producing those results. So I’m asking myself: Where in my life do I want to see different results? That’s where I need to consider a change. You can ask the same question.

MOLESKIN: Great work by the PAX. Loved the mumble chatter and appreciated the patience for a surprise Q.

ANNOUNCEMENTS: 

Your own worst critic

THE SCENE: F3 degrees Celsius outside
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (4ct IC) x20
Tempo squat (4 count down, 3 count hold, 1 count up IC) x5
Windmills (4ct IC) x10
Baby arm circles forward (4ct IC) x10
Baby arm circles reverse (4ct IC) x10
Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10

THA-THANG:
CCD to dive bomber  x10
Flutter kicks (4ct) x25

Run to splash pad

Navy seal burpees x10
LBC (4ct) x25

(Lunge, squat, lunge, squat=1) x10

Run to docks and repeat

Abs until the six

MARY:
Mosey to AO at 6:05

Alt dead bugs (4ct) x20
Dead bug toe touches (hold for 10 seconds every 5 reps) x15
Rocking planks x10

Overhead thumbs up (4ct IC) x10
Overhead thumbs down (4ct IC) x10
Overhead press (4ct IC) x10

Forward fly’s Thumbs forward (4ct IC) x10

Forward Fly’s Thumps back (4ct IC) x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Today I wanted to talk about that criticism we put ourselves through and how it’s important to focus on self love and self care. There was a song that really stood out to me lately called “talk to a friend” by Slaves.

Tell me, what kind of man am I supposed to be?
When the lines the razor blade made are faded
Is there really any hope for me?
If a simple conversation’s complicated

I know everything I’ve ever done wrong
That kind of memory won’t let me move on
Though there’s bound to be some things that you ain’t told me
I could never be ashamed of you

I wouldn’t talk to a friend the way I talk to myself
See the voice in my head really needs some help

Step inside this is my confession
I let resentment turn into a deep depression
I spend the next five lines asking bad questions
How could I hit rock bottom never learning a lesson?
Do I deserve this hurting?
If my body goes limp, would I float to the surface?
Or can I live in a world with no purpose?
How could I change when I’m still the same person?

What I’m wanting everyone to think about from today is how are you taking care of yourself today? If you can’t love yourself, then it’s nearly impossible to love someone else or accept love.

MOLESKIN:

ANNOUNCEMENTS:
IronPax workouts at the dogpound weeks 0, 1, 2, 3, 4 going on 8/25, 9/1, 9/8, 9/15, 9/22 respectively. Sign up if interested.

There will be a normal Q at 5:30am if you are not doing the IronPax

Bermuda triangle 120

THE SCENE: warm with rain on the way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Insert information about the warmup.

5 cherry pickers

5 tempo squats

10 merkins
THA-THANG:
Mosey to the Bermuda triangle.

  • three exercises and must complete each exercise in order on a single pass.
  • V-ups, Merkins, BBS
  • all of the 30 count on a 4 count
  • bear crawl from one corner to another.

MARY:
30 shoulder taps

10 iron mikes
COUNT-OFF & NAME-O-RAMA
all accounted
CIRCLE OF TRUST/BOM:
called it because of the rain.