F3 Knoxville

Synergy at Sundown

THE SCENE: Cloudy, 50s, and threatening rain, but threaten is all it did…
F3 WELCOME & DISCLAIMER 

Check

WARM-O-RAMA:
20 SSH (IC), 20 Suzanne Sommers, 10 Cherry Pickers (IC), 5 Prisoner Cell Merkin Burpees (PCMB) OYO

THA-THANG:
Mosey to the new trail at the north end of the park.

  • LIGHT POLE ESCALATORS
    • Start at first light pole. Do exercise then run to second light pole, do exercise, run back, etc.  Go to 8 light poles. Exercises are:
      • Light Pole 1: 5 Prisoner Cell Merkin Burpees (PCMB)
      • Light Pole 2: 10 lunges (5 each leg)
      • Light Pole 3: 15 Carolina Dry Docks
      • Light Pole 4: 20 Suzanne Sommers
      • Light Pole 5: 25 LBCs
      • Light Pole 6: 30 iron mikes (15 each leg)
      • Light Pole 7: 35 Hello dollies (single count)
      • Light Pole 8 : 40 Imperial Walkers (single count).
    • When done, do LBCs until 6 catches up.

Mosey to the center of the circle drive around the Admin building.

  • BUCK 25s!
    • Start at center cone.  Barry Sanders to the left to another cone about 75 years away. Sprint back to center cone, do 10 Pickle Pounders.
      • Barry Sanders to the cone to the right about 75 yards away, sprint back, do 10 more Pickle Pounders.
      • Run down stairs and back up, do 5 more Pickle Pounders.
      • Bernie Sanders to the base of the stairs at the admin building, do 100 SSHs
      • Run back to center cone, and sprint back to the top of stairs of admin building and do one more emphatic Pickle Pounder!
  • 75 calf raises on building steps (25 normal, 25 toes in, 25 toes out)

Mosey back to AO.

MARY:
Captain Thors, Boat/Canoe, Bicycle kicks, Hold plank 1 minute, Star Gazer refractory period.

COUNT-OFF & NAME-O-RAMA
Nine men strong! (Quickrete not tagged)
CIRCLE OF TRUST/BOM:
Many Words recently have focused on surrounding ourselves with positive people.  Why is that?  The reason is because of a concept called SYNERGY, which is based on the Greek word Synergos, which means “working together”.

In my line of work, we look at toxic effects of chemicals.  If there is synergistic toxicity, the sum of the toxicity is something greater than simply adding the two together.  For example, the toxicity of Chemical A (with toxic units =2) + Chemical B (with toxic units =3) = 10, not 5. An example is mercury and lead, both of which are neurotoxins.  A study was done where mice were given a dose of mercury that typically would kill 1% of them, and a dose of lead that would also typically kill 1% of them.  So you would expect 1-2% to die.  But they ALL bit the dust, because of the the combination of lead and mercury, which are synergistic toxins.

So synergy can be a bad thing in toxicology.

But it can be a wonderful thing in other facets of life… like FOOD and DRINK

  • Milk + Chocolate Chip cookies!
  • Pumpkin Pie + coffee!
  • Pizza + Beer!
  • A nice Bordeaux wine + a perfectly cooked filet mignon!!!! (This is where the Q started to get really hungry…)

We all know about the analogy of the fist, too.  Each finger by itself is very weak, but when balled together, WATCH OUT!

It can also be wonderful in relationships.  We are stronger together than the sum of our parts. As Cap’n said at the Olympics, there’s no way in heck we would all get up in the dark and go to a mist-covered field to throw a discuss and do bench presses and flip a 400 pound tire if it weren’t for the presence of others in the group.  Same goes for every F3 workout that we do.  I want to thank the F3 PAX, and especially the Fake Gloomers for adding synergy to my life. I am grateful for each one of you.

Quote:

GENESIS 11:6.  And the Lord said, “Behold, they are one people, and they have all one language, and this is only the beginning of what they will do. And nothing that they propose to do will now be impossible for them.”

MOLESKIN:
Prayers of thanks that Mr. Jinxy’s situation at work has stabilized.

ANNOUNCEMENTS:
Special F3 workout at the Mend House, Monday Nov 12 6-7 pm, 308 Knox Road.  Park at the Fountain City Krogers nearby.  Contact Abscess or Tank for details.

Cleveland, TN F3 launch Saturday, Nov. 17! 7-9 am with caravan leaving earlier.  Contact Abscess for details.

Third F coming up December 8, 8:30 a.m. Stay tuned…

True HIMs don’t quit in the rain

THE SCENE: Temp in the low 50’s and oh the rain! Loved it!
F3 WELCOME & DISCLAIMER

No a professional, but the PAX looked like it this morning!
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 Peter Parker’s, 10 Spiderman (Peter Parker’s down at 6″), 15 imperial walker, 10 windmill
THA-THANG:

Mosey a short distance a line up for the Bataan Death March.  This was slightly modified.  The PAX at the back did 3 burpees instead of 5 and then ran to the front of the line (Indian run style run).  Finish the march at the sophomore.

At the sophomore, it really started to pour down rain, so why not be on the ground for most of it (not an audible; it just worked out that way).  Start with 20 merkins in the first corner and then Bernie Sanders up the hill.  Lunge walk getting 10 lunges each leg.  At the next corner, do 20 flutter kicks on a four count.  At the final corner, do 10 burpees and then return to the beginning for one more round of the same.

Mosey toward the center of campus to the north parking lot of the area.  Using the parking lot aisles as markers, do a burpee suicide.  As Trolley pointed at, that is a very redundant title for a exercise!  Suicide style, run to the first aisle and do 5 burpees, return to start, run to the second aisle and do 10 burpees, return to start, run to the third aisle and do 15 burpees, and then finish the suicide doing burpees at each aisle as you decrease the count.

Mosey to the center of campus and find a wall to assist with ATMs.  Instead of traditional alternating shoulder taps, we did balls-to-the-walls shoulder taps.  Whole different ball game!

  • 10 balls-to-the-walls shoulder taps (in cadence)
  • 10 temp merkins in cadence
  • 10 fast merkins on your own

Continue the Bataan Death March back toward the AO launch point, but stop in the corner of the lot.  We still got time for more!  20 squats in cadence and then line up for the Indian bear crawl.  All PAX are holding plank while the one in the back is bear crawling to the front.  We went down to a 6″ plank a couple of times during this and we completed 2 full rounds before the fun was over.

MARY:
I guess the Indian bear crawl was our Mary!
COUNT-OFF & NAME-O-RAMA
9 PAXs crushed it this morning!
CIRCLE OF TRUST/BOM:
“For what does it profit a man to gain the whole world, and forfeit his soul”, Mark 8:36, “The conclusion, when all has been heard, is:  fear God and keep His commandments, because this applies to every person.” Ecc. 12:13

Focusing on or putting first the concerns and pleasures of this world will gain us nothing in the end.  We would have received our full reward at the end of this life with no hope in the next.  But this life is but a vapor (James 4:14 – not Paul, sorry!).  Eternity is forever.  So, keep our focus on God and keeping his commandments and we will have treasure in Heaven for eternity!

ANNOUNCEMENTS:

Mend house workout, Monday at 6:00 pm.  Cleveland launch next Saturday.

Get Low

THE SCENE: Low 50s and slightly overcast.  A number of hoodies present… Must be expecting a pretty low-key beatdown.  YHC came in on two wheels due to unplanned meeting with John, but at least Stu didn’t show up during the beatdown.
F3 WELCOME & DISCLAIMER
A bit abbreviated, but mostly there. No FNGs… Let’s Get Low
WARM-O-RAMA:
SSH Smurf Jacks x10 IC
Cherry Pickers x6 IC
Peter Parkers
Failure to Launch x8 IC
Freestyle Swims x15 IC
Hand Release Merkins x10 OYO

THA-THANG:
Mosey to the lowest point of the AO at the bottom of the stairs by the docks.
30 Merkins
Up the first set of stairs
60 BBS
Up to the rock
90 Overhead Claps

Mosey to the base of the Matterhorn
Balls-to-the-wall sprint to the top to earn 30s stargazer

Gather in the Pavalon and partner up for some Dora:
30 8-Count Body Builders
60 Super Mario step-ups (60 each leg)
90 6″ LBCs (hold feet 6″ off the ground)
Partner Gets Low and crawls under picnic tables Audible: lots of glass on the floor. Run to top of hill and back

Mosey back to the rock for:
30 Bobby Hurleys
Down to the landing
60 Single-ct shoulder taps
Down to the bottom
90 SSH Out of time! Mosey back to the AO.
MARY:
Just enough time for about 20s of low plank.
COUNT-OFF & NAME-O-RAMA
8 HIMs this morning
CIRCLE OF TRUST/BOM:
I must admit, as research for this Q I checked out the video for the “song” Get Low.  I can’t say there was much of anything of value there.  But, God actually has quite a bit to say about getting low. Here’s just one of them:

    Mark 9:33-35

And they came to Capernaum. And when he was in the house he asked them, “What were you discussing on the way?” But they kept silent, for on the way they had argued with one another about who was the greatest. And he sat down and called the twelve. And he said to them, “If anyone would be first, he must be last of all and servant of all.”

This isn’t some sort of weird race where the slowest person who happens to be last is unexpectedly declared the winner at the end. This is a conscious choice, a decision to humble yourself and serve others. Get low. As usual, we get the ultimate example:

    Philippians 2:5-8

Have this mind among yourselves, which is yours in Christ Jesus, who, though he was in the form of God, did not count equality with God a thing to be grasped, but emptied himself, by taking the form of a servant, being born in the likeness of men. And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross.

How will you Get Low today?

MOLESKIN:
When I was planning this Q, the whole “Get Low” theme started with the idea of low-crawling under the picnic tables.  And that’s the one exercise we didn’t do… Next time I’ll bring the leaf blower to the Pavalon…
ANNOUNCEMENTS:
F3 Cleveland Launch next week! Also, Mend House workoutreach Monday at 6. May parlay into Fountain City AO…

Station Work

THE SCENE: 45, clear, dark

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Warm up was explaining the exercises

THA-THANG:
Seven stations in a circle.  Do 25 reps at each station, then run a lap around the outhouse.  Rinse and repeat while dropping 5 reps each circuit until your last circuit is 5 reps per station.

  1. KB Swing:  several size KBs
  2. Squat Press:  20# slam ball, 25# med ball.  Hold the ball, squat down and press it as high as you can throw it.
  3. Curls:  25# & 30# dumbbells
  4. Squats:  60# sandbags
  5. OH Press:  35# dumbbells, golden cmu
  6. Bent over rows:  barbells with 35# on one end
  7. Lunge:  35# weight plates.  Lunge out & back.

MARY:
none

COUNT-OFF & NAME-O-RAMA
I-Beam, Mayberry, Bueller, Junk, Swirlie, Tweet-E, Butters, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Spoke from Matthew 14.  The story of Jesus walking on water.  Prior to walking on water, Jesus told the disciples to get into a boat and go out on the sea.  Later on, while they were on the water a storm came up and they were afraid, then Jesus walked out to the boat and calmed the storm.   This mornings point was that the disciples did exactly as Jesus told them to do, yet they still encountered a storm.  Life is this way – Jesus told us the Christian life would be difficult.  Do not believe the lie that says storms only arise in your life because you are outside of the will of God.  Quite the contrary, storms are often the mark of a Christian following God’s commands.

MOLESKIN:

ANNOUNCEMENTS:

4 Corners

THE SCENE: Cool, Crisp morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Baby Arm Circles IC x 15 each way

SSH IC x 20

Merkins IC x 10
THA-THANG:

  • Mosey the long way around the lake to the ampitheater
  • 7s – Step Up’s at the stage / pull-up’s at top.
  • Hold Al Gore until all are finished
  • Recover with a 10 count
  • Mosey to rock pile and pick a rock
  • Walk with rock over head to the yard area
  • 4 corners of the yard:
    • Corner #1:  Curls with rock x 20 then run with rock to Corner #2
    • Corner #2:  Squats with rock x 20 then run with rock to Corner #3
    • Corner #3:  Merkins so that chest touches rock x 20 then run with rock to Corner #4
    • Corner #4:  Flutter Kicks with rock over head.
    • Repeat all corners for a second trip around.
  • Mosey back to rock pile to deposit rocks
  • Lunge’s from rock pile to the entrance of the Veterans Memorial
  • Spend 1 minute of quick reflection on one name on the memorial
  • Amazon read aloud a quote from the memorial about remembering the past to not repeat it
  • Mosey back to AO
  • Hello Dolly’s IC x 20
  • Shoulder taps IC x 30 in honor of Soot
  • Merkins IC x 10
  • American Hammers IC x 10

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Romans 12:9-10  “Let love be genuine.  Abhor what is evil; hold fast to what is good.  Love one another with brotherly affection.  Outdo one another in showing honor.”  As we competed at the F3 Olympics we are trying to outdo each other in various competitions.  In life let’s try to outdo each other in showing honor to others.  As Veteran day is approaching, outdo each other in showing honor to those who have served, still serving, and the families of those who gave their lives for our freedoms.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.