F3 Knoxville

Author: Elvis

DerbyDay

THE SCENE: muggy yet vaguely inspiring
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • -Michael Phelps x10 IC
  • -SSH x20 IC
  • -Squats x20 IC
  • -Merkins x10 IC

THA-THANG:

Mosey down the path, through the lower parking, periodically doing the following: Lunge / Side lung / Bear Crawls / Merkins / American Hammer / Dips

Mosey to big field.

Derby Race. With a Battle Buddy. 1st Pax runs the lap. 2nd Pax does the exercise. Switch when runner finishes a lap. AMRAP 3 Minutes. Rest 10 seconds. Then repeat with new exercise.

  1. Squats
  2. Merkins
  3. Carolina Dry Docks OR Hello Dolly

Mosey to another hill with 3 tiers (“something something’s Charge?”)

At the base.

SSH x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.

Squats x30 IC. Run up the hill. Jog down the hill. Plank until everyone is back.

Merkin CHOOSE YOUR OWN NUMBER OF REPS, OYO. Run up the hill. Jog down the hill. Plank until everyone is back.

Then. Run up and down hill AMRAP in 3 minutes.

Mosey to steps in front of Asylum.

Derkins on the benches x10 OYO

Then run up the steps. Jog down the steps.

Rinse and repeat AMRAP, 3 minutes.

Mosey to AO

MARY:
5 minutes of Dealers Choice.
COUNT-OFF & NAME-O-RAMA
8 brave souls
CIRCLE OF TRUST/BOM:

If you haven’t read it, I encourage you to read The Goal by Eliyah M. Goldratt (link below). If you’re not into reading, practice the art of asking yourself this simple question throughout your day in various situations, “What is the goal?” Whether it’s a difficult conversation with a spouse or deciding which task to tackle next at work. This simple question can help you dig through your personal biases and pay closer attention to the incentives and mental frameworks that are dictating your decision making. 

https://www.amazon.com/Goal-Process-Ongoing-Improvement/dp/0884271951

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.

Circle the Wagon

THE SCENE: Crisp, clear, and cool.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Michael Phelps IC x10
  • Big Arm Circles IC x10
  • Mosey 2 laps around the parking lot.

THA-THANG:

Circuit. AMRAP 5 Minutes.

  • Round 1:
    • Calf Raises x20
    • Lunges x20
    • Run lap around parking lot.
  • Round 2:
    • LBC x20
    • Sundial x20
    • Run lap around parking lot.

Mosey to new, big parking lot.

  • Do exercise at every light pole on the outside of the parking lot. When you make it a full lap, do burpees until everyone gets back.
  • Round 1: Squats x10
  • Round 2: Merkins x(Pick your own poison)

Mosey to base of Cardiac Hill via new path. LBCs and American Hammers along the way to keep up the good cheer.

Cardiac Hill.

  • Sprint to first turn.
  • Merkins x10
  • Sprint to second turn.
  • Squats x10-20
  • Sprint to top.
  • LBC x20.
  • Mosey back down. Rinse and Repeat.
  • Lead group began doing lunges up Cardiac Hill on the 3rd ascent, picking up the PAX along the way. Then back to the (absent) flag.

COUNT-OFF & NAME-O-RAMA
PAX: 22. Smallmouth, Fabio, Coolio, Cheatsheet, Leonardo, Cherry Picker, Walkabout, Mr. Ed, Pusher, Expedia, Charmin, Crablegs, Snitch, High Heels, Umbro, Waffle House, Rainbow, Bunny, Rascal, +2 early departures

FNG: Compost (Forgot to get his contact info! Umbro, can you hook us up? Or Compost, just keep coming, ok?)

CIRCLE OF TRUST/BOM:

Mr. Ed has a torn ACL. It’s been torn for 5 years (what?). Surgery is scheduled for December. YHC felt that was too long to wait. This PAX prayed for complete healing NOW. Cause that’s what a Good Father wants to do for His boys.
MOLESKIN:

I woke up late. Didn’t have a good plan the workout. Felt scattered. Didn’t have a good WORD ready for the COT. Then Mr. Ed shared about his ACL being torn and the upcoming surgery and asked that we pray for a quick recovery…after surgery. BOOM. It hit me. “There it is. Here’s the moment. Stop feeling guilty about not having something ‘prepared’ and STAY PREPARED to live freely in the moment.” I was immediately convinced this was no accident. “Mr. Ed, yeah, we’re going to pray for a quick recovery. But not for a quick recovery two months from now. We’re going to ask our Good Father for a quick recovery NOW.” A Good Father doesn’t give his boys snakes when they ask for bread. So, Father, sure, we’ll give you glory if you want to slowly heal Mr. Ed’s ACL post surgery. But we would much rather brag about how You healed Mr. Ed’s ACL without surgery.

ANNOUNCEMENTS:
Christian Brothers Automotive (https://www.cbac.com/knoxville/?L=true) are providing free oil changes to single moms. Contact for more details: (865) 270-6588.

 

Everest Circuits

THE SCENE
Crisp and cool

F3 Welcome and Disclaimer

THE THANG
COP
Michael Phelps IC x10
Windmills IC x10
Imperial Walker IC x15
Mountain Climbers IC x15
Plank Jacks IC x15
The Elvis Special IC x3 (From Plank, right hand up, right foot up, right foot down, right hand down, 2 merkins, repeat on left side)

Mosey to Everest.
Audibles along the way to keep the PAX nice and tight­–and as a preview of what was to come: 20 LBS, 10 merkins, 10 squats

Circuit at the first light pole at the base of Everest.
Go for time: 5 minutes per round. Each round, drop 5 reps from each exercise. Start with 20 reps.

Round 1:

  1. LBS x20, then slow mosey to next light pole.
  2. Merkin x20, then slow mosey to next light pole.
  3. Squats x20, then SPRINT up Everest.
  4. Slow mosey back to 1st light pole.

Rinse and repeat for 5 minutes. Then 1 minute recovery. (The “1 minute recovery” turned into “Dealer’s Choice core work.”)

Round 2: Same as above, but x15 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.

Round 3: Same as above, but x10 reps/exercise. Rinse and repeat for 5 minutes. Then 1 minute recovery. Challenge: try to complete the same number of laps as previous round.

MOSEY SLOWLY BACK TO AO.
Audibles along the way to keep the PAX nice and tight: Al Gores, Lunges, Burpees.

MARY
LBS OYO x20 with Boat/Canoe at the end
Sun Dials OYO x20 with Boat/Canoe at the end
V-ups OYO x10 with Boat/Canoe at the end

COT
CountaRama, Name-a-Rama, BOM.

BOM
Train yourself to be obedient. The Father has good things in store for us. He wants you to be a part of the work He’s doing in the world.

Fundamentals

The Scene: hot and muggy

F3 Welcome & Disclaimer

The Thang:

Michael Phelps IC x10

Imperial Walker IC x20

Side Straddle Hops IC x20

Circuit. Go for time: 20 Minutes. Each round, add 2-3 reps to each exercise. Start with 10 reps.

  1. Mosey to Playground:

Box Jumps

Derkins

  1. Sprint to Pavilion:

Picnic Pull Ups

Dips

III. Sprint to Dugout:

Pull-ups

  1. Sprint to Flag at Pavilion:

Merkins

LBS

MOSEY SLOWLY BACK TO PLAYGROUND. Rinse and Repeat.

At the end of time, regroup at the flag:

Vups IC x10

Sundials OYO x20

Mosey to Cardiac Hill

-5 merkins @ bottom.

-Sprint to first turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to 2nd turn.

-Mosey back to start.

-5 merkins @ bottom.

-Sprint to top.

-Plank until everyone is finished. Mosey to bottom, picking up PAX, and then mosey to AO.

BOM: CountaRama, Name-a-Rama, etc.

29 PAX, 1 FNG – Two-Ply