F3 Knoxville

Author: Kentucky

Alphabet Soup

THE SCENE:
Frosty with increasing Gloom.

F3 WELCOME & DISCLAIMER:
I am not a doctor.  Keep your brothers distant and your snot to yourself.

WARM-O-RAMA:
SSH x 21 IC.
BBQ Squats x10 IC
Mosey around the parking lot to collect Archie, and head down to the block paved lots

THA-THANG:
The Q presented a sheet of 26 exercises – 1 per letter.  With a battle buddy, for more mumblechatter and letters, PAX worked their way through each F3 name with a run to the top of Baby Everest between each letter.  At the top of B.E. do one more merkin than last time, then back down to the start.

e.g. K=10 x Windmills, ascend Baby Everest, 1 merkin
E=Bear Crawl to other side of the road, ascend Baby Everest, 2 merkins
N=10 Merkins (4ct), ascend Baby Everest, 3 merkins,
T= etc…

MARY:
If this is a Kentucky workout, we have to finish with the Bicycle Race.  Freddie Mercurys to the tune of Bicycle Race, with a Big Boy every time FM sings Bike, or Bicycle.
To the eternal shame of the Mall Walkers, they watched and didn’t join in.

COUNT-OFF & NAME-O-RAMA
16 Strong, including 5 Mall Walkers, who couldn’t manage a single Freddie between them.

CIRCLE OF TRUST/BOM:
Eddie the Eagle was an Olympic Athlete and example to us all.  He was bad at ski jumping (relatively), but kept going to matter what.  As Pierre de Coubertin, the founder of the Olympics said “The important thing in life is not the triumph but the struggle, the essential thing is not to have conquered but to have fought well.”  Fight well my bothers, fight well!

ANNOUNCEMENTS:
CSAUP at the end of the month.  Order a new Asylum T-shirt to show off at the event!

Maximus Suicidae

THE SCENE: A little too warm, a little too humid to be perfect. Meh…
F3 WELCOME & DISCLAIMER: I am not a professional.  Do not snot on each other.

WARM-O-RAMA:
Side Straddle Sprint of Fire – PAX do SSH IC while each PAX in turn runs round the group observing social distancing.
From the baseline, do high skips across the lot, then mosey back.
Asymmetric Merkins (with one hand on the kerb) 10 each side OYO.
High Knees across the lot, then mosey back.

THA-THANG:
Mosey down to Circus Maximus for Suicides.  PAX run to the first cone and do 5 of said exercise, then run back to the start.  Then to the second cone for 10 and back, then third for 15, forth for 20 and the far end of the lot for 25.  The exercises were:

  • Merkins
  • Hello Dolly (4 ct)
  • Squats
  • Crab Jacks (4 ct) – that turned out to be a lot…
  • Heels to Heaven
  • No one made it to the Iron Mikes.

We moseyed back to the AO, just in time for Mary

MARY:
My new favourite ending…  The Bicycle Race.

PAX do Freddie Mercurys to the tune of Bicycle Race by Queen.  Every time you hear Bicycle, or Bike throw in as Big a Boy as you have left.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Amelia Earhart was born on this day in history.  She said The most difficult thing is the decision to act. The rest is merely tenacity. We showed that by getting out of bed.  The rest was just moseying up and down a parking lot.  Good job men.
MOLESKIN:
I learned today to kill the Bluetooth on my phone before I give Bunny his speaker back.  So he can’t use Siri to call my M at 6:30!

25s on the 26th

THE SCENE: Just about perfect for running around.
F3 WELCOME & DISCLAIMER:  Aye-Corona.  I’m not a medical professional.
WARM-O-RAMA:
Straight into it with the Side Straddle Burpee Block of Fire.  PAX do SSH IC while each HIM goes in turn to grab a CMU from the pile and rejoin the group with a Burpee flourish.  This was worse than Cat-Gut’s birthday.

THA-THANG:
25s around various spots of the Asylum:
AO: Blocky Balboas (4ct) / Asymetrical Merkin (1 ct)
Corner 1(Top of block paved lot): BBS / Hello Dolly (4ct)
Corner 2 (other end of block paved lot): Plank Jacks (4ct) / Crab Jacks (4ct)
Corner 3 (Top of Circus Maximus) : Upright Humper (Al Gore’s Calf Raise) (4ct) / Iron Mike (2ct)
Corner 4 (Bottom of Circus Maximus): Captain Thor (up to 4 => 20, 3 =>15, etc.) / Reverse Crunch
Pavalon: Dips / Table Rows
Back to the AO and round again.
We did three laps and finished with the last set of Balboas and Merkins.

MARY:
Time to tidy up with Freddie’s Ring of Big Boy Block Return.  PAX do Bicycle Race (Freddie Mercury’s to said song with a Big Boy on every Bicycle/Bike) while putting the blocks back in turn.  We went through the song twice to get all the blocks away.  It’s a 3:00 song.

COUNT-OFF & NAME-O-RAMA
Fortunately only 9 HIMs, or we might have needed a third repeat of the song!
CIRCLE OF TRUST/BOM:
I’ve been struggling to adjust to the new normal.  I lost my way mentally in March and April.  Getting back out in the gloom really helped anchor me once more and I’m feeling better about myself.  Thanks to my brothers for that.

Alphabet Workout

THE SCENE:
Cooler, dry.  Faint smell of a freshly surfaced parking lot.

F3 WELCOME & DISCLAIMER
F3- Fitness Fellowship Faith.  S3 – Safe, Socially Distant, Serious!
WARM-O-RAMA:
We got straight at it.
THA-THANG:
Go through the PAX’s F3 names performing the indicated exercise.  Take a little mosey after each name.  All exercises are 4 count, unless marked.

A Big Boys x 10 (1 count)
B Baby Arm Circles For & Back x 10
C Squats x 10
D 2 minute Mosey
E Bear Crawl to said point
F Burpee x 5
G Plank Jacks x 10
H Monkey Humpers x 10
I Iron Mike x 10
J Pickle Pounders x 10
K Windmill x 10
L Lunges x 10 (each leg)
M American Hammer x 10
N Merkins x 10
O Bernie Sanders to said point
P Carioca (L) to said point and back (R)
Q Crab Crawl to said point
R Freddie Mercury x 10
S Cherry Pickers x 7
T Rocky Balboas x 10
U Diamond Merkins x 10 (Tempo)
V High Knees to said point
W Side Stradle Hop x 10
X Inchworm x 10
Y Flutter Kicks x 10
Z Hand Release Merkin x 10 (1 count)

We did Kentucky, Rainbow, Hands, Hot Tub, Gibbler, Bunny, Cosmo (2) & Rooney

MARY:
Charmin led us in the letters M-A-R-Y

COUNT-OFF & NAME-O-RAMA
9 Strong today, plus two Ruckers joined us for the BOM

CIRCLE OF TRUST/BOM:
I think about Kipling’s If from time to time.  It seems apt right now with all that is going on in the world.

If you can keep your head when all about you   
    Are losing theirs and blaming it on you, 
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;
Don’t beat yourself up too much right now – as Baz Luhrman said…
Sometimes you’re ahead, sometimes you’re behind
  The race is long and in the end, it’s only with yourself
ANNOUNCEMENTS:
Bunny – there will be rucking at 5:00 on Monday

F3niversary

THE SCENE: Wet, but not raining.  Mild.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH
20 Baby Arm Circles Forward & Back
High Knees across parking lot, then mosey back.
Butt Kickers across parking lot, then mosey back.
High Skip across parking lot, then mosey back.
THA-THANG:
Mosey up the little hill, plank for the 6.
20 Merkins
Mosey down the Dragon’s tail. Stop half way for:
20 Merkins
20 BBS
20 Hello Dolly (4ct)
Mosey to end of the tail.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
Mosey to The Pavilon.
11s Table Rows and Box Jumps/Step ups
Wall sit for the 6 plus slooooow 10 count from 2 PAX.
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
20 Dips
Mosey to the steps
25 Calf raises (4ct)
Mosey to far end of bottom parking lot
20 Merkins
20 BBS
20 Hello Dolly (4ct)
20 Tempo Squats (low & slow)
2 Laps of the Lot, with 3x intermediate sprints.
Mosey to the AO.
MARY:
Outta time. Sorry.
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
It’s as near as dammit one year since I started coming to F3. I never saw myself as someone who set an alarm at 5:00 am, nevermind set a 5:00 am alarm to go workout, yet here I am. Thanks to my F3 brothers for getting me out of bed. For making me accountable and getting me better. Thanks for the 2F lunches and the 3F events. Mostly, thanks for the early morning fellowship.  Here’s to another 12 months.
MOLESKIN:
ANNOUNCEMENTS: