F3 Knoxville

Author: Doubtfire

High Mileage

THE SCENE: Couldn’t ask for better
F3 WELCOME & DISCLAIMER
Of course!

WARM-O-RAMA:
20 SSH, 10 Thai Fighters(Forward & Reverse), Willie Mays Hays(stretching legs before running), Mosey to playground
THA-THANG:
25 Hanging Crunches then run a lap

25 Big Boys then run a lap

25 Crunches then run a lap

25 Burpees then run a lap

25 Side Crunches each side then run a lap

25 Bicycle Kicks then run a lap

25 Hip Thrusts then run a lap

25 Mountain Climbers run 1.5 laps and finish at AO

 

MARY:

Plank then Merkin Ring of Fire

COUNT-OFF & NAME-O-RAMA
Ribbed, Snitch, Pondzi, Frosty, Choir Boy, Stripped & Doubtfire
CIRCLE OF TRUST/BOM:
You have seen it in posts, heard someone say it or possibly someone call you one. HIM, or High Impact Man, is what we strive to be to our spouses, kids, family, community etc.. I am impressed daily with F3 and the HIMs in this group. I’ve seen selflessness, giving, sacrifices, hard work, time , and love freely given by this group. F3 Knoxville is huge. What would happen if all of our members would mirror these attributes? You have heard the phrase that 10% of the people do 90% of the work. It is very true. Sadly people in this world talk a big game but rarely step up and get their hands dirty. F3 is different. WE ARE MORE THAN JUST A WORKOUT. We do and not say. I’m very happy to be a part of F3 Knoxville and get to see HIMs in action.

But there is always opportunity to step up. Ask yourself, what have I done for others in the last 6 months? When was the last time I gave up my time for others? If you have to think about it for more than a minute, then there is opportunity to be a better HIM. Life is busy, we have lots of things on our plate, but there’s always time to help others. So this week dig deep and find out where you can be a blessing to someone else.

Tank
MOLESKIN:
Asked the brothers to give back to there community this week.
ANNOUNCEMENTS:
Bomb Shelter 3rd F

Asylum 5 year Anniversary

Starting Fresh!

THE SCENE: Couldn’t ask for better!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, TEMPO SQUATS, MERKINS, IMPERIAL WALKERS
THA-THANG:
Full body circuit at HGTV overlook, exercise on right side of overlook, then run to the middle for next exercise, then run to the left side and exercise

●2 rounds of 5 Burpees, 10 Shoulder Tap Merkins, 5 Burpees, 10 Shoulder Tap Merkins, 5 Burpees

●Cobra Kai’s and Sky Thrusters

●1 round of 10 Carolina Dry Docks, 10 Grady Corns, 10 Carolina Dry Docks, 10 Grady Corns, 10 Carolina Dry Docks

●1 round 10 each leg of Rocky Balboas, 10 Squat Jumps, 10 each leg of Rocky Balboas, 10 Squat Jumps, 10 each leg of Rocky Balboas

●1 round 10 V-Ups, 10 side crunches each side, 10 V-Ups, 10 side crunches each side, 10 V-Ups

After the circuit, we moseyed until we stumbled upon the Mall Walkers where we greeted them with 5 burpees(several times).
MARY:
Merkin ring of fire!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is no enemy outside our soul…  The real enemies live inside us..  Anger, Pride, Greed & Hate..  Avoid all of them and enjoy a peaceful life..

MOLESKIN:
Grateful for this PAX!  Prayers for Doublewide family and the family that lost their daughter over the weekend in Hardin Valley…
ANNOUNCEMENTS:
Bombshelter 3rd F!!!

Thanking all that participated in Hardship Hill and encouraged others to step up and help out next year!

Feeling Gumpish!

THE SCENE: Dark and splendid!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
19 SSH’s
THA-THANG:
This workout was all about getting distance!  Every exercise was performed moving forward 20 yards then medium sprint around the track, those that arrived back quickly would go back to get the 6!

☆ Bear Crawls

☆ Baby Arm Circle

☆ Imperial Walkers

☆ Broad Jumps

☆ High Skips

☆ Duck Walk

☆ Backwards sprint

☆ Butt Kickers

☆ High Knees

After completing our 5k, we all had fun at the playground.  We split into 2 groups.  Group 1 Crab Walked around the playground while Group 2 did Pullups, BBS, or Stepups OYO.  Then switched, we completed 2 rounds!

MARY:
20 LBC OYO, then roll over to high plank and hold for 20, then low plank for 20, then 10 Merkins. 2 rounds as well!
COUNT-OFF & NAME-O-RAMA
Also had Schnitzel visiting from Hilton Head!
CIRCLE OF TRUST

Life is constantly moving forward and continually speeding up.  Make sure to do your best to slow down and make memories.  I have been overwhelmed with work and have not made time for my family & friends like I should.  However, I needed to work until dark on Tuesday and instead dropped everything and took the family to the TN Baseball game.  I knew deep down later in life I would not regret getting those extra 4 hours of work in, but I knew that I would regret not making wonderful memories with my family…
MOLESKIN:
I must say it is a small world after all!  Too cool that Schnitzel was at my Q.  Last Summer, I was on vacation in Hilton Head and worked out with F3 there on a Saturday and was invited to the 2nd F on the following Sunday.  Their 2nd F was taking 5 or 6 boats to a sand bar with family and friends gathered for some phenomenal fellowship.  This is where I met Schnitzel and his son as we talked on the boat ride over and on the way back.  He had let me dig into his cooler of wings too!  Get out there and make memories!
ANNOUNCEMENTS:
We prayed for Knoxville and its youth, we also prayed for a high school and college friend that was missing for 24hours that suffers from Huntington’s disease.  He has been located and is ok!  Thank you for the prayers!

Resolution Restart

The Scene: 45 and no rain (some stench?!)

F3 Welcome and Disclaimer  (…at the Boat as we had to move the COP because Tank brought a skunk for show and tell)

WARM-O-RAMA
11 IC Cherry Pickers
30 IC Side Straddle Hops
15 OYO Merkins

THE THANG
Mosey to Sign
– 15 OYO Merkins
Mosey to top of Matterhorn
– 15 OYO Squats
Mosey to Pavilon for a “Christmas party”

  • Round 1: 5 pullups, 20 stair steppers, then run back up to the top and touch the gate and return back. (Rinse and repeat for 7 minutes)
  • Round 2: 5 decline push-ups, 10 squats, then run back up to the top and touch the gate and return back. (Rinse and repeat for 7 minutes)
  • Round 3: 5 hanging knee raises, 10 dips, then run up to the top and touch gate and return back (Rinse and repeat for 7 minutes)

Mosey back up to the top of Matterhorn

15 OYO Squats
– Mosey to Sign
10 Merkins
– Mosey to Boat
10 OYO Merkins
– Mosey to AO

MARY:
14 IC Flutter Kicks
Dealers Choice:
– IC Marge/Homers 1minute
– 20 IC American Hammers
– OYO Death by Burpees 3 Minutes

BOM:  “Resolution Restart”- learning how to restart after failing. LIFE- Learn, Integrate, Fail, Evaluate (Rinse and repeat)!

Moleskin:  So I show up with some of the PAX already there a few minutes early as you might expect.  I notice the skunk smell.  I say something.  I think Bartman points out to me that Tank parked his car far…and I mean FAR away from his normal parking spot.  “Tank hit a skunk on the way in this morning”.

Not only did Tank hit a skunk, but the STENCH really stuck with the car.  He must have squeezed that thing with a tire at just the right angle…it was enough to make you gag, repeatedly.  Tank’s nickname for the workout was “STANK”.  I’m wondering how many car-washes he’ll need to make it “go away”…  How is he going to roll up in a suit for work, with a car that smells like Skunk?

Ok, enough of that – Doubtfire’s VQ was excellent!  Good planning, great variety and he kept the PAX engaged and even added a little creativity! (Nice extra effort with the Christmas lights!)  TCLAPS!