F3 Knoxville

Author: Curveball

Let’s Just Get Through It

THE SCENE:
Low 50’s. Kind of quite perfect.
F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

  • SSH 20
  • Willie Maze Haze/Cherry Pickers IC
  • Imperial walkers IC 20
  • Graddy Corns IC 20
  • Little baby arm circle IC 20
  • Reverse baby arm circle IC 20
  • Shoulder taps IC 20
  • Mosey
  • Sprint follow by Monkey Humper IC 20
  • Sprint follow by Burpees 10
  • Sprint follow by handstand merkins 10 with partner (2 rounds)

THA-THANG:

Mosey to pull-up bars.  Using pull-up bars as first station.  Add three more stations about 25 yards apart.  In a line so that 4th station is 100 yards out.  Then starting at pull-up bars.  Do the following:
1st – 10 Pull-ups
2nd – 10 Burpees
3rd – 30 Prisoner squats
4th – 30 Merkins.
R&R three times.

Mosey to pavilion (picnic tables). 2 rounds of 20 Dips, 20 Durkens, and 20 step-ups

Mosey back to flag.

MARY:

AMRAP ab exercises of: ”AWFL”  10 each 2 times through.
-American Hammer
-WWII Sit-ups
-Freddie Mercury
-LBCs

2 Supermans for last minute.

COUNT-OFF & NAME-O-RAMA
15 Good Men.
CIRCLE OF TRUST/BOM:

Finishing something isn’t always the same.  How you approach it varies.  And it should vary.

MOLESKIN:
For Anchorman’s Grandmother’s 80th birthday celebration; For my father’s loneliness and situation in Indiana; For Curry’s 20th anniversary and many more.

ANNOUNCEMENTS:

Four Corner Journey

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
57 ℉ 57 ℉ 95% 4.2 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:
SSH – 26IC
Grady Corns – 20IC
Rockettes – 12IC
Cherry Pickers/Willie Mays Hays

THA-THANG:

Mosey to covered area by the church. Using the four corners of the sidewalk around the square.

Elevens in corners 1 and 3. Merkins and Squats
Four corners. Movement between corners always facing west. So karaoke both ways, mosey, and bernie.
1st – 15 4ct Mountain Climbers
2nd – 20 Squats
3rd – 10 T-Merkins
4th – 25 single count SSH.
R&R three times.

Tiny Decisions Workout Wheel – App on phone to randomly pick count and exercise.
Moving between corner 1 and 3. Wheel was spun by PAX and exercises where determined.
Ab stuff and variations of merkins and others.

50 Dips

4 – 40/50 yard sprints in parking lot. Increasing in effort level.

Head back to flag.

MARY:
2 minutes of Mary determined by PAX
5 burpees to finish.
COUNT-OFF & NAME-O-RAMA
14 Good Men.
CIRCLE OF TRUST/BOM:

A great many journeys are taken by choice. On the way towards the goal, remember that the path probably won’t be the one you originally expected to take. Enjoy the journey and all that getting to your goal entails. “I may not have gone where I intended to go, but I think I have ended up where I intended to be.” — Douglas Adams

MOLESKIN:
For Uncle-n-law and his family as they battle illness. For families of teen suicide. For friends suffering through potential divorce. Praises for co-workers and cancer free biopsy.  For my aunt who, on consecutive days, lost both her sister and husband over this past weekend. For men and women who are serving and have served in armed forces. And their families. For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Dips-for-Dayz-Shamrock

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
54 ℉ 54 ℉ 89% 5.2 mi/h NNE

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

Stolen from Lasso and Gas Station @ F3 Tornado Alley

WARM-O-RAMA:
Monkey Humpers – 10IC
Cherry Pickers – 4IC
Monkey Humpers – 10IC
Pickle Pounders – 12 IC
Willie Mays
Monkey Humpers – 10IC
Seal Claps – 13 IC
Monkey Humpers – 10IC

THA-THANG:

Mosey to concrete area near football field. 10 Merkins along the way.

5 Rounds
Squats:20 reps
Merkins 10 reps
Hindu Merkins10 reps
Lunges 20 reps
Burpees: 5 reps
Dips 15 reps

Head to CMUs. 10 BBS along the way.

With coupon:
3 Rounds
10-15 Curls
10-15 Triceps
10-15 Press

Head back to flag. 11s along the way. Squats and Merkins

MARY:
20 Flutter Kicks
10 LBCs
7 Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
12 Good Men.
CIRCLE OF TRUST/BOM:

Through my recent loss, the men of F3 have been a great comfort and provided a ton of support. I really appreciate it. Take pride in knowing you provided that. Continue to do this for others (and me). Take advantage of this if you’re in a position where it’s needed.

MOLESKIN:
For Jenner and new job opportunities.  For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:
Bro Olympics Nov 5th.
Fort Sanders Regional Medical Center in need of Mens clothes/socks/shoes for patients.

It is NOT a Fitness Expo

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
69 ℉ 70 ℉ 99% 3.5 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Jack of All Trades. – Stolen from Blockbuster F3 Phoenix
Inchworm into plank
5 Plank Jacks
5 Peter Parkers
World’s Greatest Stretch
5 ranger merkins
5 fire hydrants each leg
Inchworm back to standing
10 backslappers
5 sweater squats – straight leg bent over for 5 count
stand up and pull sweater apart for a 5 count
5 seal claps
5 overhead claps
5 side straddle hops
5 heel raises

THA-THANG:

Mosey to Football Field. Moving on Field along mapped path. The path mapped the letter ‘F’ and number ‘3’. At each corner, small number of exercises where done. The F included burpees, merkins, and shoulder taps. The 3 included squats, monkey humpers, and calf raises.

Moved to track. As many laps as possible. Each lap had six stations, three at each end. So, sprint then A mosey B mosey C. Then the other half. Sprint A mosey B mosey C.
A: Merkins
B: Abs (LBCs or BBs)
C: Monkey Humpers or Squat Jumps
Sprint the straight sections and then mosey in between the stations in the corners. Rep counts where 20 first lap, 15 second lap, and 10 for every other lap. Most of the PAX completed four laps. Some more. Some fewer.

Mosey off track to picnic area. 20 Dips. 20 step ups.

Back to the flag.

MARY:
20 Flutter Kicks
16 Pickle Pointers
13 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
13 better men.
CIRCLE OF TRUST/BOM:

F3 is open to all men. I believe we, as individuals, should be too. Work to embrace the positive traits of all. Especially, those who don’t check all the same boxes as you do.

MOLESKIN:
For Baby Boomer and all those traveling this week.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:
2nd F opportunity at Swan Cabin for the nights of the Sept 16th and 17th (Fri & Sat). See Waxjob.

chocolate chip

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
88 ℉ 96 ℉ 63% 5.6 mi/h SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Stretching with Cherry Pickers, Willie Mays, Neck Rolls.  10 Imperial Walkers.  Mountain Climbers.

THA-THANG:

On my phone is an app. Tiny Decisions. It is a spinning wheel that randomly selects an exercise and a rep count.

Mostly just run from shaded area to shaded area. Then spin the wheel and do what it says.

We did move along the walking path and do 2 burpees at each lamp post.
We did 11’s at one point that included Merkins and Squats.
And at the top of Cardiac, we used 5 lamp posts to do LBCs. Starting at 5 increasing by 5 at each post. (25 at last post.)

Then
We saw a little silhouetto of a man
Scaramouche, Scaramouche, will you do the Fandango?
Thunderbolt and lightning very, very frightening me
(Galileo) Galileo
(Galileo) Galileo
Galileo Figaro
Magnifico-o-o-o-o

So we headed back to the flag.

MARY:
Storm moved away so we did some Mary based on the spinning wheel.
COUNT-OFF & NAME-O-RAMA
14 Cookie Lovers.
CIRCLE OF TRUST/BOM:

Ode to Chocolate Chip Cookies

Patted into sticky spheres of tender delight and spotted with chocolate chips.
I watch carefully as they melt into the dough.
The smell of overpowering joy wafdes throughout my tickled
nostrils, and having to wait another second for them to cool
is anything but bearable.

All I can think as they rest on a plate before me is,
“They’re mine, ALL MINE!”
I grab one and let it explore my impatient
taste buds as it travels down the dark tunnel
and into a tomb of pure happiness.

Like a mother to a child, I hold you tight
(Into my stomach, that is). How can something
so small cause so much explosive
excitement to travel through my veins?
Chocolate chip cookies are little bites of heaven.

 

So, Today (August 4th) is National Chocolate Chip Cookie Day.

  • Ruth Graves accidentally creates the first-ever chocolate chip cookie. She’s working at an Inn in Massachusetts called Toll House.  Cookie creation created the Toll House Company
  • She sold her recipe to Nestle for a lifetime supply of cookies.
  • 1963 Chips Ahoy debuts
  • 1991 Ben and Jerry’s releases Chocolate Chip Cookie Dough ice cream.
  • 1997 Chocolate Chip Cookie is named official cookie of Massachusetts.

Other Facts

  1. It Was First Called The Chocolate Crunch Cookie
  2. Chocolate chips never melt because they have less cocoa butter than chocolate bars.
  3. The Chocolate Chip Cookie is America’s most popular cookie.
  4. The first chocolate chip cookie was the size of a quarter.
  5. A person eats around 35,000 cookies during their lifetime.
  6. There are 7 billion Chocolate Chip Cookies eaten in the United States every year, with about 50% of those homemade cookies.

COOKIES ARE GOOD FOR THE SOUL

Seriously, is there anyone out there who doesn’t love cookies?

There are so many options and varieties. One of the absolute best things about cookies is the sheer variety.

They’re perfect for on the go. Have you ever tried to take a piece of cake home from a restaurant or pack an ice cream cone in your lunch? It’s not so easy.

Their designs will make you smile  Cookies come in all shapes, sizes, patterns, and colors.

They will help you make friends

There’s nothing better than a warm cookie right out of the oven

You can feel like you’re eating something healthy (sometimes)

Cookies and milk will remind you of your childhood

 

Cookies – and specifically for me, Chocolate Chip Cookies represent life as a kid and the fun times I had specifically with my mom and dad.  Eating them with my dad.  And then baking and then eating with my mom.  The cookie jar is quite important piece of equipment in my parents kitchen.  As the poem above says, they are a little bites of heaven.  As you go through your day, embrace those ‘little bites of heaven’.  Whether in a chocolate chip cookie or what ever.

Welcome FNG – Steve-O

MOLESKIN:
For Andrew and his battles to find a better path.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.