F3 Knoxville

Author: BackBlasts

[mountainbiking] Lost and Found

AO: mountainbiking
Q: Tank (Chris DeFranco)
PAX: Abscess, Flashback, Headspin. Scotty Hicks, Repeat (Todd Reynolds), Tank (Chris DeFranco), Tropicana, @smedium
FNGs: 1 @smedium
COUNT: 7
WARMUP: lose Tropicana right off the bat…but we found him.

THE THANG: Concord: head out from upper ball fields and go to the down hill intersection. Move towards the new trails and rode down them. Can’t remember their name. Then we took the new trail down to the bridge and went over to Calloway Ridge. Took claim letter up and looped around shades and hit the little jump trail . Went back to the bridge and back up to the new trails, did about three runs down and back to the cars. I was riding the new trail and I hit one of the jumps and I felt a small bird fly on to my back, it grabbed me by the shirt and lifted me up on each jump. It told me I was special and the I could have gone pro if I would have started when i was 4. It told me to pull over and take a break. The other guys kept riding but I stopped and the bird fixed me a nice omelette with his own eggs and poured me a glass of Chianti. It was very nice. Abcess doubled back and said, dude…let’s go the cops are coming. Apparently he was in the business of selling illegal wigs made from endangered animals and they were on to him. We all jumped in Headspin’s VW bus and took off. If you read this far, add a monkey emoji below. If you didn’t read this far then don’t. Wait….what?

MARY: n/a

ANNOUNCEMENTS: Bentonville trip

COT:
4 ways to be an HIM and follow God
1) Focus on being one-faced. Practice not saying anything about anyone that you wouldn’t say to his/her face.

2) Be someone who de-escalates situations. Avoid spreading rumors and falsehood, and always give others the benefit of the doubt when you don’t have all the facts.
3)Help someone who is in need.

4) Do whatever you possibly can to be at peace with those you would consider enemies.

Cheerful Hearts

AO: asylum-pm
Q: Tenderfoot
PAX: Abacus, Lilydipper, Pele (Jon Lindberg), Colonel (Alex Wallace), Crash Dummy, Glamper, Pusher, Steam, Brick, Shogun, Catnip, Billy Jean
FNGs: 2 Catnip, Billy Jean
COUNT: 13
WARMUP:
– SSH: 25
– BAC (F): 10
– BAC (R): 10
– *Speed Skaters: 15
– Groin stretch OYO: 30 seconds
– Wedding Singer’s hamstring stretch

THE THANG:
(1) Active “Warmup”
– Ballerinas/Toe Squats: 10
– Mosey to base of Everest
– Bernies halfway up Everest (to base of peak)
– Mosey
– *Apple Pickers
– Mosey toward shady grove at NE corner of park
– Butt kicks
– SSH: 50

(2) Set #1
– *Mountain Merkins: 5/10?
– Hillbilly Squats: 15
Dad Joke: How does Moses make his coffee?
– BBS: 15
– Mosey
Dad Joke: After an unsuccessful harvest, why did the farmer decide to try a career in music?

(3) Set #2
– Air Squats: 20
– Dive-bombers: 5
– *Muay-Thai Lunges (right leg): 10
– BBS: 15
– *Muay-Thai Lunges (left leg): 10
Dad Joke: Did Eve have a date with Adam?
Dad Joke: I went running with my Bible…
– Mosey up toward Asylum building
Dad Joke: I seem to get sick on weekdays…

(4) Set #3
– *Indian Bear Crawl
– Split into 2 single-file lines
– Loser does 10 burpees
– Winner does 5 burpees
– Walking Lunges
– Bernies
– Sprint to the flag

Apologies if I’ve forgotten any add-on exercises or gotten anything out of order.

ANNOUNCEMENTS:
– Summer Convergence: UnCOVEred on 7/13
– uncovered-summer-convergence
– Asylum PM Camping Trip
– bluegrass-pm-otb
– westhills-ruck-otb

COT: F3 (and our community of brothers) challenges us to do hard things – physically, mentally, etc. – but one of the hardest things in life, especially as a man, is reclaiming the cheerful heart and jovial innocence that we were born with but have lost along the way. F3 provides the opportunity to experience a safe space amongst brothers where we can let down our guard, be lighthearted, and have fun. It’s okay to be silly, goofy, and playful here because we know that we won’t be judged. We’re surrounded by men who love and trust one another. I believe that we should embrace this opportunity and challenge ourselves and each other to open up, to laugh, and to reclaim the cheerful heart that God has gifted us.

New Exercises Descriptions
*Speed Skater (from half-squat starting position): 1 rep = (push off with left leg into a long right-hop, landing on right foot in single-leg half-lunge; left foot swings behind, remaining raised; from this position, repeat same movement over to left foot in one fluid motion)
*Apple Pickers (skipping-like forward motion): single-leg jump, opposite leg high-knee; arm opposite of high-knee reaches for the apple; repeat w/ opposite leg/arm
*Mountain Merkins: 1 rep = (plank, right knee to right chest, left knee to left chest, right knee to outside right elbow, left knee to outside left elbow, right knee across to left chest, left knee across to right chest, Merkin)
*Muay-Thai Lunge: reverse lunge, same knee then proceeds to high knee (in one fluid motion); repeat w/ opposite leg
*Indian Bear Crawl: same as Indian Run, but Bear Crawl instead of a Mosey

Playing Around

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Choir Boy, Bartman, Einstein
FNGs: None
COUNT: 4
WARMUP: Yep

THE THANG: Mosey to far corner sidewalk behind the basketball courts. Run from there to the rock pile near the splash pad in a straight(ish) line completing 100 merkins along the way (dealer’s choice as to when and how many each time).

11s on the playground – swirkins (swing merkins with a crunch) on one end, climb up the wall on the slides, run down and across the playground equipment to the rock pile for curls, run the playground equipment on the way back and use the slide to get down

EMOM at the small pavilion – 20 dips and 10 jump ups/step ups each round for 8 rounds

Mosey back to the AO

MARY: No time

ANNOUNCEMENTS: F3 Uncovered

COT: Worrying about tomorrow does not take away tomorrow’s problems, but it takes away today’s peace.

How Do You Turn A Duck into a Soul Singer?…

AO: the-equalizer
Q: Bookman
PAX: mouthwash (Mike), Ribbed, Cheney, Lilo, Madoff, Bookman
FNGs: None
COUNT: 6
WARMUP: SSHs, Tie Fighters, Tempo Squats, Trmpo Merkins, Cherry Pickers

THE THANG:
Mosey to splash pad, dips, 20 sec on, 20 sec off 3x

Mosey to the trail- mountain climbers in the same cadence,

To Admiral Farragut Park, merkins, squats, and LBCs and some running at the park

Back through the woods. Lunges

Back to Stonehenge, step ups

To the bath house for pull ups or dead hangs

Long way back to the flag, imperial walkers until time

MARY: None

ANNOUNCEMENTS: UnCOVEred 7/13

COT: had some fun and read some dad jokes in honor of Father’s Day

…you put it in the microwave until it’s Bill Withers