F3 Knoxville

Recycle-a-Q

THE SCENE: 71 Degrees – muggy and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 25
  • Toy Soldiers IC x 10
  • Merkins IC x 10

THA-THANG:

  • The De-Escalator -(borrowed from Bartman) A list of 10 exercises. Complete round and run to end of the parking lot, complete round again but this time taking off the last exercise. Rinse and Repeat until there are no more exercises remaining.
  • 10 Clean & Press
  • 9 Weighted Squat
  • 8 Curls
  • 7 T-Merkins (Steamers for Tweet-E)
  • 6 Weighted Lunges ea leg
  • 5 Flutter Kicks w/ CMU above head
  • 4 Burpees
  • 3 Burpees
  • 2 Burpees
  • 1 Burpee

MARY:

  • Tank – Flutter Kick IC x 30
  • WaxJob – with a beautiful rendition of Row, row, row your boat
  • LBC IC x 25

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
When leading, if we put others ahead of ourselves and our own needs, the process is natural and fulfilling. If we are worried about how we will look, or how we will be perceived, we will be riddled with anxiety and our ability to lead effectively may be hindered.

Philippians 2:3-4

Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.
MOLESKIN:

ANNOUNCEMENTS:
See Weekly E-Mail!!!

Yee Haw

THE SCENE: Lil Warm

THA-THANG:

  • SSH x 20 IC
  • Tempo Squat x 10 IC
  • Cherry Picker x 10 IC
  • OYO stretch

Hit da mosey

Route 33 to staircase (5 merks each light pole)

50 Pistol merkins each side

50 squats

50 LBC 4 ct

Exercises were interrupted with runs up to Iculus the rock next to Lakeside

Some Mary- Flutter Kicks x 30 IC

Mosey to Matterhorn for some more

This part consisted of running up Matterhorn and back with some Mary, then another run up half way with Mary

Indian Run back to AO

MARY:
Hello Dolly x 20 IC

La-Z-Boy Co-Q with 10 burpees OYO
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
Faith and Committment

In Soren Kierkegaard’s Fear and Trembling, the story of the sacrifice of Isaac is retold in multiple versions. Each is to suggest doubt on the part of Abraham. His point is that faith requires in some respect an irrational element. Upon reading this and reflecting, I thought about commitment and decision making. In reference to La-Z-Boy, if I am not wholly committed to something, then it is a faulty commitment. In other words, if you make a decision or commitment, you must fully own it.

 

La-Z-Boy once said, “If it’s not yes, then I answer no.”

 

So, commit and own your decisions.

MOLESKIN:

ANNOUNCEMENTS:
Nov 3-4 F3 Olympics

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

Carry the Weight

THE SCENE:  Mostly clear with some chalk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC
SSH x 15 IC
Windmills x 15 IC
Cherry Pickers x 10 IC
Mountain Climbers x 15 IC
Hand Release Merkins x 15 IC
Squat x 15 IC
THA-THANG:
“Gunny”
For time: SCALE AS NECESSARY
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
50 ‘merkins
50 sit-ups
1-mile weighted run
Wear a ruck, weight vest, body armor, loaded pack or whatever is needed to load yourself with 50 lb. for the runs.
MARY:
Mary didn’t show as the workout tapped out the PAX
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Command Sgt. Maj. Martin “Gunny” Barreras, 49, of Tucson, Arizona, died on May 13, 2014, of wounds he sustained during an attack on his unit on May 6, 2014. Barreras was well known for his contributions to the successful rescue of Jessica Lynch in 2003. He joined the Marine Corps in 1983 and the Army Rangers in 1988. He was the senior enlisted adviser in the 2nd Battalion, 5th Infantry, 3rd Brigade Combat Team, 1st Armored Division, Fort Bliss, Texas.  He is survived by his wife, Melinda; daughters, Amice and Victorria; and son, Calvin.

The take-away here today was leave your burdens here – the PAX together can bear them.
MOLESKIN:
We had some initially apprehensive PAX, but the shouldered the weight and surprised themselves with how much they could carry.   I left impressed!
ANNOUNCEMENTS:

  • 2F on 11Aug18, “The Outlook” downtown 08:30
  • Kickball tournament 18Aug18
  • Truckin’ to the Pound 25Aug18
  • 3rd Anniversary of F3 in Knoxville – early November

The Pavalon Strikes Back

THE SCENE: 72 & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • This/that stretch
  • Tempo Squat x 10

THA-THANG:

  • Mosey to base of Matterhorn
    • Climb Matterhorn by running forward to 1st light pole, then do 30 squats.  Mosey back down to the speed bump, do 30 squats.  Bernie Sanders all the way to the top, do 30 squats.   Abs until the 6 catches up.
  • Mosey to Pavalon
    • DORA 400.   Pick an battle buddy and do 100 DORA reps of the following exercises while partner runs to the gate and back.
      1. Pull-ups
      2. Iron Mikes
      3. Knee-ups
      4. Burpees
  • Mosey back down the Matterhorn.  Go down to the 2nd light pole, stop and Bernie Sanders back up to the first light pole, then run all the way down.  Wagon wheel at the speed bump to pick up the 6.

MARY:

  • Gas pumps x 20
  • Side crunch x 10 each side

COUNT-OFF & NAME-O-RAMA
9 total:  Tweet-E, La-Z-Boy, Rainfly, Trap Door, Bueller, Landline, Ribbed, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about keeping good habits in place.  The past 3 weeks have been chaotic for me:  vacation, family in town, etc.  It’s all led to bad food choices, bad sleep choices, less workouts than usual, and just general laziness.   It always surprises me just how little it takes for life to get in the way of my healthy habits.  I always think I won’t be affected, but I always am to some degree.  Be cognizant of the good habits you’ve developed in your life and work to keep them a priority:  time with your family, your diet, your daily quiet time, your exercise routine, your sleep.

MOLESKIN:

Small group today for a Tuesday….we’ll give the Superocho guys a pass for missing!

ANNOUNCEMENTS: