F3 Knoxville

Author: Sparky

Nose to the Grindstone

THE SCENE: Low 50’s and rather moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knees with a round of burpees followed by 15 Imperial Walkers, 10 tempo Merkins, 6 cherry picker a, a Little o’ This, a Little o’ That, and some trunk stretches
THA-THANG:
Mosey to the outhouse for 10 step-ups on each leg and then head to the parking lot island.

  • 40 x squats
  • 40 x merkins
  • 40 x side straddle hops
  • 1 lap around the island
  • Rinse & repeat for 5 rounds

After Wagon Wheel made that look way too easy, we moseyed up to see Dwayne the Rock Johnson and get 50 overhead claps.

While moseying back to the AO we found Mayberry running by himself in circles in the parking lot. I think the rain really gets to him.

MARY:
We went around the circle picking exercises and here’s what we came up with:

  • 20 x big boy sit ups
  • 20 x slutter kicks
  • 20 x box cutters
  • 20 x v-ups
  • 20 x American hammers
  • 20 LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 QSource 1.7: Shieldlock

Man can only observe what is in front of him, he must work with a group so that someone else can watch his six. This is why we hold each other accountable and work as a PAX.

MOLESKIN:

ANNOUNCEMENTS:

Walk Softly and Carry a Big CMU

THE SCENE: Mid fiddies and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 x tempo merkins
  • 15 x overhead claps
  • 15 x Imperial Walkers
  • 20 x Mountain Climbers

THA-THANG:
Grab CMUs and mosey to skate park. 100 reps of each exercise, mosey to the Golden Gate and back between exercises.

  • Curls
  • Squats
  • OH Press
  • Step-ups
  • Dips
  • Calf raise
  • Carolina Dry Docks

MARY:

Cash out at the ATM

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is a whole lot of uncertainty floating around in the news and it’s creating a whole lot of fear. We can’t see the future nor can we influence things like pandemic illness. We can, however, wake up every day and be a leader. We can lead our family, our friends, and our peers with a calm, steadfast discipline. Focus on the items you can control, and the rest will work itself out.
MOLESKIN:
It was great to see Gus and A-di-das make appearances today!
ANNOUNCEMENTS:
Hardship Hill and several convergances are upcoming, get involved if you want to participate!

Logging some miles in the rain

THE SCENE: 40 degrees and drizzling rain…felt better than it sounds, though.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Get out of truck.

2. Rub Sleep from eyes.

3. Go!
THA-THANG:
The PAX changed up the course today and headed up through Saddle Ridge in search of some elevation gain. We looped back around on a short section of greenway and brought her back in at just under 5 miles. We held conversation pace today and the mumblechatter was quite strong – thanks guys!

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We discussed the unexpected death of Kobe Bryant this morning and how he woke up, left his house, and went about his day with no idea that he wouldn’t be returning home. He leaves behind a family, friends, and a community that will miss his presence. That situation could be true for anyone, and I know I don’t always do a good job of letting my wife, children, extended family, and friends know how much they mean to me. Count your blessings extra close, and make sure you’re leaving the legacy you want to leave.
MOLESKIN:
I’m really thankful that I’m not the only person in this world stupid enough to run in the dark, on a rainy morning, in January. Thanks PAX!
ANNOUNCEMENTS:

Do or Do Not…There is No Try!

THE SCENE: Mid to high 30s with a less-than-desirable breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Overhead Claps x 50 IC
  • Rockette x 20 IC
  • High Knees Ring of Fire with Burpees

THA-THANG:
PAX moseyed to the path where we began a Route 66 with BBS at each light pole until we reached the bleachers.

At the bleachers we smoked 20 merkins, 40 squats, and 60 dips OYO.

We continued the Route 66 BBS until we reached the playground. We did a set of 11s with derkins at the bottom of the hill and burpees at the top. The catch is that each trip up the hill was a sprint “Pickett’s Charge” style with the whole PAX staying in sequence.

Following the 11s we moseyed on to the MRSA-laden soccer fields where we lined up on the base line. One PAX called out an exercise of choice and then side-shuffled along the boundary line while the stationary PAX performed that exercise. We did everything from side straddle hops to asphalt kissers.

We eased our way back along the Route 66 (with pistol squats this time) and paused at the bleachers for 20 merkins, 40 squats, and 60 dips.

MARY:

  • Plank 30 seconds
  • Hello Dolly x 20 IC
  • Plank 30 seconds
  • Flutter kicks x 20 IC
  • Plank 30 seconds
  • Box Cutters x 20 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Do or do not. There is no try.” Yoda coined this phrase years and years ago, but I never stopped to think about what it meant until I listened in on F3’s 43 Feet podcast about time management. They suggested removing the word “try” from your vocabulary. It sounds incredibly simple, but I have found that saying “I WILL do something” in lieu of “I’ll try to do something” makes a tremendous difference in how much I promise, how serious I am about that promise, and how efficiently I spend my time.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for pull-up bar install day at the Dog Pound. Contact La-Z-Boy with any questions. WE WILL DO PULL-UPS IN 2020!

99 Problems

THE SCENE:

35 and slightly gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC x 15 Forward and Back

15 Imperial Walkers IC

10 tempo Merkins

THA-THANG:
PAX completed 99 reps of the following exercises:

  • Merkins
  • Squats
  • CMU curls
  • LBCs
  • Star Jacks
  • CMU OH press
  • Flutter kicks
  • Rocky Balboa
  • CMU tri extension

MARY:
30 second plank

Hello Dolly x 20 IC

30 second plank

ATMs

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
It’s really easy to focus on a mountain of problems and become overwhelmed. Remember to count the blessings in your life as closely as you count your problems. Chances are your balance sheet looks better than you think.
MOLESKIN:

ANNOUNCEMENTS: