F3 Knoxville

The Tree-biscuit

THE SCENE: What is this 59 degrees in July??

F3 WELCOME & DISCLAIMER

Fitness Faith Fellowship?  Fellowship Faith Fitness?  Fellowship Fitness Faith? Couldn’t get it right.  🙂
WARM-O-RAMA:
10 SSH, 10 High Knees, 5 Merkins, 5 Freddy Mercuries, 5 Hand Release Merkins, 5 Moon Dancers, 5 Wide Merkins, 5 Windmills, 5 Diamond Merkins, 5 Cherry Pickers, 5 Carolina Dry Docks, 5 Inchworms, 5 Peter Parkers, 5 Tennessee Rockin Chairs, 10 High Knee Squat Jumps…  AND Introducing the Burpee Destroyers.

The Burpee Destroyers are:

  • Drop down to face then to plank
  • 1 Plank Jack
  • 1 shoulder tap (left and right)
  • Drop down to elbows
  • 1 rainbow drop (left and right)
  • Frog Up  (Legs up underneath you up to squat jump)

THA-THANG:  The Tree-Biscuit

Just like the Jaws theme, this workout is SUPER simple with only two notes, but oh so terrifying and challenging.  This workout had just two elements running and burpees.  We ran to every tree, stopped, called out the tree number and did a burpee. That’s it!

Within 25 minutes we managed to tag 156 trees with burpees.  I mistakenly ended the workout at 6:05 since I thought we’d be totally toast and would then need some larger recovery time.  Turns out the hungry beasts wanted a Mary too.  So next time we’ll do the whole 45 minutes and aim for hitting 200 burpees.  Usually I go way over time and catch heat for that… Turns out I catch more heat for ending early.  #still-a-rookie

MARY:

  • 5 Burpee Destroyers
  • 10 Burpee Penalties for saying Fitness Faith and Fellowship instead of Fitness Fellowship and Faith. (The Judge brought the hammer down)
  • 30 Pickle Pounders
  • 25 Freddy Mercuries
  • 25 Tempo Merkins

CIRCLE OF TRUST/BOM:
Current stressors have me totally scatter brained. I could barely count to five during the warm up. Totally spaced on the Mary and the timing. So preached to myself and others about resting in the lord and finding peace in him.

Psalm 37:7 Rest in the Lord and wait [b]patiently for Him;

Psalm 46:10He says, “Be still, and know that I am God;
    I will be exalted among the nations,
    I will be exalted in the earth.” 

Isaiah 40:31 Yet those who [a]wait for the Lord
Will gain new strength;
They will [b]mount up with [c]wings like eagles,
They will run and not get tired,
They will walk and not become weary.

Here’s hoping and praying that all my brothers find some peace amidst the storms today.

Amen!

MOLESKIN:
Apologies for ending early!  It won’t happen again! lol.  😉
ANNOUNCEMENTS:
Call out and challenge to all the other AO’s to see how many trees they can tag with burpees when they do the TREE-BISCUIT challenge (I’m lookin at you Asylum)!!!!!

Rain or Shine

THE SCENE: Beautiful and rainy

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 x SSH

Random arm and leg stretches

THA-THANG:

4 cones around the track. Do the first exercise then run to next cone and continue with that until the 4th cone. Increasing each exercise amount until 28 then decrease by 7 until you are back to 7 reps.

  • 7 – Burpees
  • 14 – Up and under (per side)
  • 21 – Rosalitas
  • 28 – Plank and Sprint – 4 count to 28 and then sprint to next cone
  • 21 – Superman/reverse superman (21 Mississippi count then roll to 6 for the same count)
  • 14 – Imperial Squat Walker
  • 7 – Mountain merkins (right, left, right, left) then 2 merkins; equals 1 rep. (We didn’t quite make it here)
  • Got in a little over 3 miles of running.

MARY:
Nada
COUNT-OFF & NAME-O-RAMA
6 HIMs.
CIRCLE OF TRUST/BOM:
Pray for even those that are bitter and you don’t want to be around.
MOLESKIN:
Prayers for lady junk, Bearded lady travels and mouthwash youth excursion
ANNOUNCEMENTS:

Don’t Skip Anything

THE SCENE: Rain 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Tempo Squat x 15 IC

Overhead Claps x 40 IC
THA-THANG:

Route 66 on Roids: 11 stops along route with 11 reps of each exercise at each location. Except location 11 which gets 66.

  1. Bolt 45s – 11 squats from standing to half then 11 squats from half to bottom out.
  2. Cooler (11 reps left and right) – Side plank on left, scissor kick up, back together, bring knee to chest (4ct); flapjack and do right side.
  3. Dan Taylor – 1 squat:4 lunge to next stop
  4. 11 merkin
  5. Baryshnikov Squats (11) – Feet pointed out, hips out, weight on toes, then squat.
  6. Smurf Jacks (11)
  7. 8 Count BB
  8. Bay City Scissors (Reps 1-5 Vertical scissor; Reps 6-11 horizontal)
  9. Split Jacks (11)
  10. Duck and weave – Pax line up and duck walk to next stop while last man Indian runs between each man.
  11. Flutter Kicks (66 IC)

To stairs at stadium

Squat every other step to top of seats.

Squat every other step to top of seats backwards.

Run stairs with Bobby Hurley at bottom of steps. Start with 1 Bobby Hurley and go to 10.

Back to AO

Flower boxes

10 BBS with feet up on flower boxes

10 each leg split jacks

MARY:
Australian Snow Angel – 10 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Detachment B-52; 5th Special Forces Group; 1st Special Forces

  1. Minimize fatigue because tired becomes careless
  2. If you show confidence, your team will have confidence
  3. If TL loses temper it effects judgement. Keep cool, think ahead, keep alternative plan in mind. Don’t be afraid to take advice from Team.
  4. Team Work – The key to success, only comes through constant practice and training. Realism must be injected into all phases of training.
  5. Teams that have good physical training have less health problems.
  6. Use tact when reprimanding. Don’t call someone out in front of their peers. Take them aside and let them decide how they are going to correct themselves.

MOLESKIN:
F3 is about building leaders. We build ourselves physically to endure more each day/week but we also learn how to lead the PAX. We can lead in any state and any AO. We are universally trained to lead.

It has been my honor and privileged to be the Brickyard AO Q but it is time to pass the leadership role to another. Herbie will be taking over as AO Q in the next couple of weeks. He is very capable and will lead us well. It will be a new voice up front and encourage, lead, and challenge all of us.
ANNOUNCEMENTS:
3rd F and Convergence on 8/10 will take place at 7am Big Ball (Worlds Fair) followed by breakfast and 3rd F at Redeemer Church at 17th and Highland.

Just AMRAP It

THE SCENE: Thick and Moist!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA – ACTIVE BASELINE:
Walking Lunges With a Twist (100ft)
Carolina Dry Docks (IC x 10)
Burnie Sanders Back (100ft)
Inchworms (50ft)
SSH (IC x 20)
Broad Jumps (50ft)
T-Merkins (OYO x 10)
Burnie Sanders Back (100ft)
Rockette Line in lieu of Woodshack (IC x 10)

THA-THANG:

15 Min AMRAP
15 Step-ups w/knee to elbow each leg
20 Iron Big Boy Sit-ups (IBBS)
25 Merkins

12 Min AMRAP
10 Single Leg Sun Dials (each leg)
15 Knees to chest, feet to sky (compound crunch)
20 Ankle touches 2ct

10 Min AMRAP
10 Chest to bars
15 Iron Mikes 2ct
20 CMU overhead press

MARRY’S – LUCKY ROLL:
*Roll a dice for the exercise*
1 LBC (x40)
2 Burpees (x10)
3 Hello Dolly (4ct x20)
4 Plank Knee to Op Elbow (4ct x10)
5 Slutter Kick (4ct x15)
6 American Hammer (4ct x10)

COUNT-OFF & NAME-O-RAMA
11 Pax – Tagged to post

CIRCLE OF TRUST/BOM:
I drop the ball on this – my words were not put into sentences very well after this beatdown and I delivered a very confusing and non complete message…I owe it to the Pax – I will re-visit this message with a “part 2” on my next Q!

MOLESKIN:
The AMRAP layout really increases the intensity of the work-out.  Everyone was together doing the same movements and able to motivate one another for another level of intensity.  Multiple Pax caught the eyes of another in a moment of rest before digging deeper and pushing through!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Circuit of Life

THE SCENE: 72 and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x20 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x10 IC 4CT

Tempo Squat – x10 IC 4CT

Cherry Picker – x10 IC 4CT

THA-THANG:
Had to improvise due to the playground having lots of standing water.

Mosey to Duck Pond. 2 stations at duck pond about 100 yards apart.

Set a 1:30 timer for the exercise and a :30 to move to the other station. We did exercise 1, ran to other side of pond, exercise 2, run back, exercise 3, etc.

The goal was to do 3 rounds, we made it through 2.5 rounds. 

 

Excercise 1: Dips

Excercise 2: LBC

Exercise 3: Decline Mercs

Excercise 4: Ski jumps

Exercise  5: Bicycle Abs

Excercise 6: High Knees

Mosey back to AO

 

MARY:

Flutter Kicks

Boat/Canoe with Overhead claps to finish us out
COUNT-OFF & NAME-O-RAMA
3 – Herbie, Mr Wedgie, Wilson
CIRCLE OF TRUST/BOM:

“Your priorities aren’t what you say they are, they are revealed by how you live”