F3 Knoxville

Four for the Fourth

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

A little jumping and some jogging on the Grinder 50%, 75%
THA-THANG:
Rinse and Repeat (4 Times)

  • 40 Curls
  • 20 Mtn Climbers
  • 30 Mr. Spectacular
  • 20 Mtn Climbers
  • 20 Bent Rows
  • 20 Mtn Climbers
  • 10 Burpees

Run to the troll bridge (10x 4 Count Squat Walkers)

MARY:
Rotate between (Hanging Leg Raises  & LBC’s) [4 Rounds – 1 Minute Per Exercise]
COUNT-OFF & NAME-O-RAMA
4 HIM’s did some hard work on the 4th….Butterfingers, Drifter, Pup, Woodshack
CIRCLE OF TRUST/BOM::
Lately I’ve been doing a little introspection, and I came across this quote regarding the power of silence.  I hope you like it.

If you have a gift with words, learn to keep your mouth shut; when you speak, punctuate with a pause; and when you have nothing to say, say nothing.

Your silence passes many messages; one is that you are somebody, but nobody, a person able to face a crowd and to wait.  This is an almost biological power of the big secure animal looking at harmless ones.  People understand or better said they feel.  After this you have a better chance to be listened to.

I don’t think we always consider silence as a tool for conversation, but sometimes it’s exactly what we need.  This applies to our personal and work relationships.  Lately, I have been trying to be more deliberate with my conversations, and I think the impact can be pretty profound.  Sometimes  just not saying anything can be the best policy.

 

PT and Heavy Carry

THE SCENE: mid 60s and foggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We did a loop shuffling with a stop in the middle for 20 merkins, 20 thrusters and 20 curls (I did 10). Then we did a loop with the twins and sandbags. Everyone carried something. The person with the twins carried em until they couldn’t no mo then swapped with someone with a sandbag. We did another loop of PT, another heavy loop and one last loop of PT. With limited time left we went up lovers lane and dropped our rucks for at least 1 minute of hang time. Rucked back down to SP. Got 5 miles and lots of smiles.

MARY:
COUNT-OFF & NAME-O-RAMA
4 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:

Yes, more of this, please.

ANNOUNCEMENTS:

Not an Octopus

THE SCENE: Low 50s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 squats

Jog grinder

5 pull-ups

Jog grinder

5 merkins

Jog grinder

5 step ups per leg

Jog grinder
THA-THANG:

Kraken on the rocks.

Exercises:

  1. Thrusters x 20
  2. Decline merkins x 20
  3. Swings x 20
  4. Goblet squats x 20
  5. Curls x 20
  6. Tricep extensions x 20
  7. Burpees x 20
  8. Lawnmowers x 20 per arm

MARY:

CMU up flutters x 20 IC

CMU chest presses x 20

Isometric CMU hold 20 second count

Repeated 5 times for 100 of each
COUNT-OFF & NAME-O-RAMA
14 men of the sea lay waste to the mighty creature
CIRCLE OF TRUST/BOM:

Repeat from last week at RAW. Wanted my BS boys to hear this.

6 exercises to improve mental toughness:

  1. Get rid of extrinsic motivators – no music, no training partner. Suffer in silence alone
  2. Develop good habits – Mentally tough people are more consistent than you. They create habits and relentlessly stick to them
  3. Learn to ignore things you cannot control – Stoicism is the ability to endure pain and hardship without display of fellings and without complaint
  4. Ruck – put a heavy pack on and go walk for hours.
  5. Farmer carry – pick up some heavy shit and go for a mile walk.
  6. Hang – grab and pullup bar, a tree branch or some playground equipment and start a timer. Work up to 60 seconds.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday. No Bomb Shelter workout scheduled. Come support us by drinking beer and eating grilled meats!

Pick your poison

THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.

  • Dry docks x46
  • Bobby Hurley’s x46
  • Merkins x46
  • Iron mikes x46
  • shoulder taps x46 each shoulder
  • Bear crawl steps x46
  • Diamond Merkins x46
  • squat jumps x46
  • wide Merkins x46
  • lunges x46 each leg
  • LBCs 4ct x46

REPEAT if  necessary

MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA

9  PAX, toebox, tank, abacus, woodshack, hot tub,  detention, choirboy   bunny, peekaboo

CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
‭‭Deuteronomy‬ ‭7:9‬ ‭
MOLESKIN:

It wasn’t the hardest q in the world, but  that’s OK

ANNOUNCEMENTS:

HHOCR, prayers

Circuit Work

THE SCENE: No rain but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Tempo Squats
  • Baby Arm Circles (Forward/Reverse)
  • Cherry Pickers
  • Merkins

THA-THANG:
Circuit with 6 stops – 2 exercises at each stop; first lap is 15 reps of each exercise, then decrease by 1 each lap (14, 13, 12…..)

  1. Iron Mikes (4 ct) / Big Boy Sit Ups
  2. Flutter Kicks (4 ct) / Supermans
  3. Merkins / Jump Squats
  4. Derkins / American Hammers (4 ct)
  5. Bench Rows / Tricep Dips
  6. Overhead Press / Bicep Curls (w/ the CMUs)

COUNT-OFF & NAME-O-RAMA
38 HIMs including 1 FNG – Welcome ‘Goober’

CIRCLE OF TRUST/BOM:

Crucifixion Love is the love that Christ showed us. He loved us even though we didn’t deserve it. His Love for us was not predicated on us first loving Him.

Reciprocation Love is loving someone because they’ve first loved us or loving someone with an expectation of something in return. Examples: 1) I’m going to unload the dishwasher so that my wife will notice and that will hopefully lead to sex later on tonight. 2) I’m going to help out with the kids this morning so that my wife will let me go golfing next weekend (and if she says ‘no’, I’ll remind her of how helpful I was with the kids the other day). 3) Or maybe it’s simply that you’re hanging out with someone or being friendly towards them because you’re expecting something in return – you hope to close a business deal, be seen in a certain crowd, you want them to approve of you, etc….

Although we’ll constantly fall short of it in our fleshly bodies, we are called to love others with crucifixion love. Love others even when they don’t deserve it. Love others with no expectation of anything in return.