F3 Knoxville

Author: Choir Boy

Tabata Under the Stars

AO: the-farm
Q: Choir Boy (Kenny Saffles)
PAX: School Zone (Michael Shope), Aladdin (Mansour Hasan), Sharpie (Gary Mitchell), Choir Boy (Kenny Saffles)
FNGs: None
COUNT: 4
WARMUP: Mainly some stretching

THE THANG: Tabata – 20 seconds on, 10 seconds off, 8 rounds, run a lap around the island (taking the Panama Canal to cut it short), rinse and repeat. We got in 6 sets – merkins, squats, CDDs, LBCs, calf raises, and dips

MARY: Star gazers

ANNOUNCEMENTS: None

COT: Remember that as we watch our kids grow, we will miss these days in a few years just as much as we miss the younger days now.

Madoff’s Challenge

THE SCENE: Dry and upper 50s, not typical June weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lots of stretching
THA-THANG:
Madoff is traveling a lot and doing 100 merkins and 100 squats a day.  So, we walked to various points in the park and did 100 merkins and 100 squats at each stop.  It was a heavy day, so we carried a rock.  Since yesterday was the anniversary of D-Day, we rifle-carried the rock as we walked.  We stopped four times.  We walked from the AO to the flag pole, then to the circle basketball court, then to the bathhouse, then to the new splash pad (where it was thoroughly analyzed and critiqued – verdict: downgrade), before returning to the AO.

MARY:
The workout was perfectly timed, so we didn’t have time for Mary.

COUNT-OFF & NAME-O-RAMA
5 HIMs

CIRCLE OF TRUST/BOM:
Talked about D-Day and the fact that for most of those soldiers: the first time they flew in a plane, they had to jump out of it; the first time they were in a boat, they exited hauling gear and faced bullet fire; and the first time they left home, they had to kill or be killed.  That generation was just made different and probably better.

MOLESKIN:
Prayers for the summer, everyone traveling, and Snowbird’s grandfather.

ANNOUNCEMENTS:
Nothing mentioned, but we probably forgot something.

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday

A BLIMP and Some BOMBS (no, it was not a Chinese spy balloon)

THE SCENE: Drizzly, wet, upper 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, tempo squats, little baby arm circles (forward, backward, and combined), tempo merkins, a little of this, a little of that, and some Michael Phelps
THA-THANG:
A modified BLIMP starting from the AO

50 reps of one exercise then run to the bathhouse and do 2 pull-ups and return to the AO for the next exercise and repeat throughout the BLIMP

The exercises:

Burpees

Lunges (50 each leg)

Imperial walkers (50 each leg)

Merkins

Plank jacks

Squats

If and when finished, mosey to the rock pile and do BOMBS with 50 reps of one exercise then running to the bathhouse for 2 pull-ups and running back for the next exercise and repeating

The exercises:

Burpees

Overhead presses (with a rock)

Merkins

Big boy sit-ups

Squats

Everyone finished the BLIMP, but no one finished the BOMBS.  I’ll start with the BOMBS next time.

MARY:
No time

COUNT-OFF & NAME-O-RAMA
6 HIMs

CIRCLE OF TRUST/BOM:
The key to success is getting started.

A little bit of something is better than a whole lot of nothing.

MOLESKIN:
Prayers were requested and made.

ANNOUNCEMENTS:
Escape from Haw Ridge coming up

A Little R and R (Running and Reps)

THE SCENE: Upper 30s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 85 SSHs
THA-THANG:
Mosey to the flag pole

85 merkins and then run to the Top of the World

85 squats and then run to the dock

85 Carolina dry docks and then run back to the Top of the World

85 leg lifts and then run back to the flag pole

Rinse and repeat until time

Fellowship mosey to the AO

MARY:
Timed it right, so we only held an Al Gore for a few seconds before the clock struck 6:15.

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Today is my dad’s birthday.  He would have been 85.  After almost 6 years, it has gotten easier, but it never gets better.  Time is precious.  Live it up.

MOLESKIN:
Prayers were requested by Ribbed and Blindside and prayers were made.

We didn’t know it at the time, but prayers for the family of our fallen F3 brother, Cardinal.

ANNOUNCEMENTS:
Check Slack