F3 Knoxville

Author: Filter

Ampitheater Circuit at the Big Ball

THE SCENE: Very wet, low 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Cherry Pickers x 10 IC

Mosey to Ampitheatre b/c it was super wet out

Continue warming up under cover on the stage

Baby Arm Circles x15 up and down IC

Burpee Drill – SSH until PAX yells “down!” to do one burpee. Everyone gets a turn around the circle.

THA-THANG:
Ampitheater Circuit –

6 Stations around the Ampitheater on the floor and on the upper level at the top of the stairs.

– 3 circuits – 20, 25, 30 reps

  1. Bottom right – MERKINS
  2. Top right – BBS
  3. Bottom center right – IMPERIAL WALKERS 4CT
    1. Bear crawl to next station
  4. Bottom center left – SQUATS
  5. Top left – PULLUPS
  6. Bottom left – AMERICAN HAMMERS 2CT
    1. Bear crawl back to 1. Repeat 3x
  • 21s – Counting is not that hard…
    • PAX do 21 SSH. First 5 are counted out loud. 6-21 are counted silently. If we don’t all stop at the exact same time, we do an exercise…. group too small to make this effective b/c we all stopped at the exact same time – even with our backs turned away from each other.
    • Each PAX was asked to lead us in an exercise around the circle

MARY:
Plank with shoulder taps around the circle

Everyone in the plank position. First PAX does 10 shoulder taps on a 4CT while the others hold the plank position. Rotate around the circle so everyone gets a turn while the others plank.

COUNT-OFF & NAME-O-RAMA
G-6, Abort, Swanson, Si Pad, Filter
CIRCLE OF TRUST/BOM:
MLK speech at Spelman College in 1960 – “If you can’t fly, run; if you can’t run, walk; if you can’t walk, crawl; but by all means keep moving.”
MOLESKIN:
Prayers for lots of folks in and around our group with health issues.
ANNOUNCEMENTS:
None.

Watch out for the duck droppings

THE SCENE: Mid 40s, Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH – x25 4CT IC
  • Cherry Pickers – x15 IC
  • Baby Arm Circles – x15 IC 4CT
  • LBC – x15 OYO

Plank Holds
THA-THANG:
Mosey to the Duck Pond. 4 Stations around the loop.

  1. Dead Bugs 10x 4CT
  2. Diamond Merkins 10x
  3. Flutter Kicks 10x 4CT
  4. HR Merkins 10x

Repeat loop 3x

Mosey to Gresham Middle parking lot. Sets of 75. Run to end of parking lot and back every 25 reps for each exercise / set.

  • American Hammers x75 4CT
  • Imperial Walkers x75 4CT
  • Edward Scissorlegs x75 2CT

Plank.

Mosey back to AO.
MARY:
Out of time!
COUNT-OFF & NAME-O-RAMA
Frasier, Herbie, FNG Clinger, Filter
CIRCLE OF TRUST/BOM:
Welcome Clinger!!!
MOLESKIN:
Discussed the Stockdale Paradox from Good to Great. “Retain faith that you will prevail in the end, regardless of the difficulties. AND at the same time – Confront the most brutal facts of your current reality, whatever they might be.” – Push on. Don’t lose hope. But don’t ignore what is right in front of you.

PRO TIP – If it’s wet, it’s hard to see the duck droppings around the Duck Pond. And the wetness makes it way easier for them to get on your clothes.
ANNOUNCEMENTS:
None.

The Stairs to Mordor

THE SCENE: Mid-30s. Cloudy. No sign of Orcs.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

Baby Arm Circles (up and down) x15 ea

LBC x15 OYO

Merkins x15 OYO
THA-THANG:
Frodo Run (modified Indian run) with the One Ring (a hula hoop) being held overhead by the PAX in front. Handoff as 6 makes his way up. Run from AO to top of the Stairs to Mordor (back side of the Hill along Estabrook Road up to Middle Drive).

Fly You Fools! – PAX were instructed that anytime they saw a car or anytime they felt like it to shout “Fly you fools!” and everyone would stop to do 10 overhead claps. This happened a few times to and from the AO.

Top of the Stairs to Mordor

  • Partner up for some Dora ladder – 1 partner works out at the top while 1 partner runs down the stairs and back up.
    • 150 LBC
    • 150 Merkins
    • 150 Mountain Climbers
    • 150 Squat Jumps
    • 75 Mountain Climbers
    • 75 Merkins
    • 75 LBCs (cut for time)

Frodo Run back to the AO with some Fly You Fools interspersed en route.

MARY:
~15 burpees for ~1 minute to close it out.
COUNT-OFF & NAME-O-RAMA
Reverb, Dinger, Quarantine, The Voice, Cowbell, Passport, Sunshine, Scope, Filter
CIRCLE OF TRUST/BOM:
Quote from Gandalf in the Return of the King – “It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule”.

Be good. Do good. Leave it better than you found it.

ANNOUNCEMENTS:
None.

Tour de Fountain City Park

THE SCENE: 24 degrees and calm in Fountain City Park.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 25 ct

Baby Arm Circles (up and down) 13 ct ea

Cherry Pickers 15 ct

Merkins 6 IC 4 ct

THA-THANG:
Indian run from AO to the Duck Pond. Loop around once and back to AO.

6 Stations around Fountain City Park. 3 PAX go clockwise going up the numbered stations and 3 PAX go counter clockwise around the loop going down the numbered stations.

3 laps total around the loop increasing reps by 5 each time: 15, 20, 25.

  1. Merkins (15, 20, 25)
  2. BBS (15, 20, 25)
  3. Diamond Merkins (15, 20, 25)
  4. American Hammers (15, 20, 25)
  5. Squats (15, 20, 25)
  6. Burpees (10, 10, 10)

Plank when done.

MARY:
1/11 celebration!

Middle of the park: big tree and little tree are the stations. Reverse numbers til done like 11s.

Big tree: 1 BBS

Little tree: 11 merkins

*ran out of time about halfway through.

COUNT-OFF & NAME-O-RAMA
6 HIMs present: Wilson, Vertigo, Duggar, Casper, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:

MOLESKIN:
Don’t be afraid to look at the squiggly things under the rock. You can pick up the rock and put it back down saying, “I don’t need to deal with that” and ignore the squiggly things, or you can pick up the rock, look at the squiggly things and deal with them.
ANNOUNCEMENTS:
none.

If it walks like a duck…

THE SCENE: OTB @ Fountain City Park – Very wet. Mid 40s. Lots of ducks.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 25 IC 4CT

Baby Arm Circles – x15 up/down IC 4CT

Tempo Squat – x10

Cherry Pickers – x15

THA-THANG:
Mosey to the Duck Pond (aka FC Lake)

3 stations along the Broadway side at the pavilions –

  • Station 1 –
    • 20 merkins then duck walk to station 2
  • Station 2 –
    • 20 merkins then duck walk to station 3
  • Station 3 –
    • 20 merkins then run to finish the loop around the Duck Pond back to station 1.
    • Rinse and repeat 3X.

Mosey to top of hill to road in front of Gresham Middle.

Duck and Weave –

  • PAX line up single file and duck walk from one end of the lot / road to the other. Walker in the back sprints to the front weaving through the PAX until everyone goes 2x just like an Indian Run except way less fun.

Dora –

  • PAX partner up. One exercises while one runs to the other end of the drive and back. Flapjack and repeat til done.
    • 100 squats
    • 100 mountain climbers 4CT
    • 5 burpees IC

Mosey back to AO in the pavilion in the middle of FC Park.

MARY:

  • 25 dips on picnic table OYO
  • 15 incline merkins on picnic table OYO
  • 15 ATMs to cash it out IC

COUNT-OFF & NAME-O-RAMA
4 PAX present. Dolittle, Swanson, Herbie, Filter on Q.
CIRCLE OF TRUST/BOM:
Advent = hopeful waiting.