F3 Knoxville

Pav-A-Lon

THE SCENE: It rained…before the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Windmills IC x 10
  • Baby Cir Front/back x 10
  • Moroccan Night Clubs x 10
  • Front Claps x 10

Now that the shoulders are nice and warm.

THA-THANG:

  • 21’s Split Squats/Am Hammer until I lost count
  • Mosey to the bottom of Matterhorn
  • Grab a heavy rock – 10 Goblets, 10 Thrusters, 10 Domo Squats x 5 rounds
  • 20 Curl, Press, Tri x 3 rounds
  • Sprint to first light pole, lunge to the next on Matterhorn
  • 1 Merlin, 1 Dip, 1 Pull-up Ascending to 10

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Last year my word for the year was Relentless. Things were coming at me hard and fast and stayed that way all year. From losses to job struggles, it was an absolutely relentless year. So this year, I’m more cautious about the word I’m choosing. This year it’s Celebrate! I hope that brings plenty of Celebration into my world and celebrate with friends and family whenever the opportunity arises.
MOLESKIN:

So… It didn’t rain. Hats off to Mayberry for directing everyone up to the Pav-A-Lon anyway. We started late, ended late and most of the Q was pieced together as went along. As always, great to be out with the HIMs in the Gloom.

ANNOUNCEMENTS:

Battle of the Big Ball Sea

THE SCENE: A chilly 32* this morning, perfect weather to set sail.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Five men showed up in the gloom of the early morning.  Standing around would have been uncomfortably cold, so we decided some calisthenics would be a great way to keep warm.  Like proper sailors, we rowed through the exercises in cadence:
Angle grinders x12
Standing shoulder taps x15
Reverse lunges x10
Imperial walkers x15
SSH x20
THA-THANG:
After getting acclimated to the morning, we set sail away from the fountains.  It was quick and short voyage, finding troubled waters just into the Big Ball Sea.  We came full stop and the captain allowed the men to pick their own way to pass the time while he climbed to look from the observation deck.  The men decided to put their heels to heaven, chanting merrily as they went.  It didn’t take long before the waters darkened and a Kraken appeared.  Being only a crew of five, we knew we were in trouble.  Our only chance was to deprive the beast of his only food source, goo.  The goo must be burned, but we had to continue moving constantly to avoid being trapped.  Each goo igniting ritual had to be followed by quick movements around a circle to keep the men out of the grasp of the tentacles.

  • Diamond merkins x25
  • Burpees x15
  • Bear crawl 15 yards and back
  • Side lunges x15 each leg
  • Carolina dry docks x30
  • Pull ups x20
  • Jane Fonda x10 each leg (4 count)
  • Side straddle hops x50 (4 count)

The Kraken finally relented, and swam away.  The men were winded, but remained in great spirits.  I returned to the observation deck to keep an eye out, and again let the men decide how to pass the time.  Like true salty sailors, they mocked the beast with flutter kicks while I scanned the horizon.  To my surprise, the Kraken was already steaming back towards us, spraying a dark ink in the water the whole way.  The ink coated the goo, and kept us from setting it ablaze.  The men jumped into quick action, and again ran the goo burning gauntlet in the waters, this time changing the rituals to finally dispel the beast once and for all.

  • Diamond merkins x25
  • Burpees x15
  • Bear crawl 15 yards and back
  • Side lunges x15 each leg
  • Carolina dry docks x30
  • Pull ups x20
  • Jane Fonda x10 each leg (4 count)
  • Side straddle hops x50 (4 count)

Without the goo, the beast was forced to finally retreat for good.  The men, proud of their actions, pointed the ship back to port.  We sailed hard and fast into port, eager to share the tale of the day.

COUNT-OFF & NAME-O-RAMA
5 salty sailors: Huffy, G6, Swanson, 2×2, Abort
CIRCLE OF TRUST/BOM:
In keeping with the nautical theme, a quick quote: “The entire water of the sea can’t sink a ship unless it gets inside the ship. Similarly, negativity of the world can’t put you down unless you allow it to get inside you.”  You can be the type of man who is constantly filing buckets and dumping them in the ship, or you can be the man plugging holes and keeping the ship afloat.  At times, we want to act like we can’t control this or that, but the truth is we all have more control over things than we want to believe.  Be the man who sees the opportunity, not the obstacle.

Special thanks to Bartman for basically planning my Q, even though he didn’t know it and to Drifter for the literary inspiration .
MOLESKIN:
Prayers for G6’s M Bev, who will be undergoing surgery today; praise and prayers for Huffy’s 2.0, as he starts his new job; Prayers for 2×2 and other students as they return to classes
ANNOUNCEMENTS:
2nd F Event at Tank’s house tomorrow

THE SCENE: Cool and clear evening.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

A little of this and a little of that.

Imperial walkers

Cherry Pickers
THA-THANG:

After making sure everyone had a coupon we walked briskly to the first beat down location behind Fountain City United Methodist Church.

With a battle buddy, completed the following number of reps of each exercise alternating running up the hill and back down to take partner.

  • Over Head press x 50
  • Squat with coupon x 100
  • Curls x 150

Then transported the coupons to the parking lot at Gresham school.

With out battle buddy alternating carrying coupon to the street to complete: 15 curls, 15 overhead presses, 15 triceps.  After each partner completed the first round the reps dropped to 10 each.

Finished up with a few Head, Shoulders, Knees and Toes IC.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The coupons represented our sin.  We are all sinners, no one is better than anyone else because we all need a savior.  Jesus came to take our “coupons” sin and died on the cross to cleanse us from our sin.  It’s a free gift and all we have to do is accept that free gift from God by confessing our sin and believing that Jesus paid the price for our sin.
MOLESKIN:

ANNOUNCEMENTS:

Awesome to have 3 FNG’s from the Mend House!!

Post Christmas Calorie Burn

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Manly Arm rotations, Shoulder taps
THA-THANG:

Mosey to Sunsphere for a game of luck of the draw: either 10, 20, 30, 40, or 50 reps depending on what was drawn.

  • Exercises:
    • Merkins
    • Squats
    • Flutter kicks
    • LBC
    • SSH
    • Burpee
    • Lunge
    • Am. Hammer
    • Calf Raises
    • Jane Fonda
  • Mosey to Amplitheater:
    • 100 reps total of
      • Merkins/Squats
      • Lunge/Dips
      • LBC/Step ups
  • Mosey back to fountains and divide into 2 teams.  Each team did Boat/Canoes while one team member ran with coupon down the street and back, tagged the next man, until everyone had carried the coupon.
  • Circled up with coupons for a ring of fire.
    • Held “Al Gore” while coupon was passed doing 5 overhead presses each x 2 rounds.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6
MOLESKIN:
ANNOUNCEMENTS:

A Flat Five

THE SCENE: 32F
F3 WELCOME & DISCLAIMER
THA-THANG:
Easy 5 miles. We left the park on Watt Road and crossed over to Fleenor Rd (Union Rd). We took that all the way out to Everett and turned left. We continued on Everett until we got to 2.5mi out and headed back the way we came. On the way back we discovered that the speed radar picks up runners on the sidewalk. Apparently, one of the pax hit 13 mph!
COUNT-OFF & NAME-O-RAMA
Sparky, Rosetta, Mustard, QIC-Archie