F3 Knoxville

High Wind Advisory Stand In Q

THE SCENE:

At 4:30am, the alarm sounded along with a massive amount of noise from the heavy rain and high wind.  GroupMe messages started flying around to see if the QIC (Frosty) was going to cancel the workout.  A few shameful posts later and YHC drug himself out of the house in the now misty morning.  After arriving at the AO, YHC found no one in sight and again began the troll on GroupMe.  Many were attempting to arrive only to be turned around or forced back to the fartsack due to downed trees and blocked roadways.  Three vigilant PAX included YHC were able to post.

F3 WELCOME & DISCLAIMER

Welcome and quick disclaimer due to lost time waiting on PAX to arrive

WARM-O-RAMA:
Short warm-up included the following:

  • SSH – IC x 20
  • Cherry Pickers – IC x 10

THA-THANG:
Due to the spontaneous Q to cover for Frosty, YHC pulled out the FitDeck Exercise Playing Cards.  Pulling one at a time, the PAX made it through around 30 cards before having to call it quits for the morning.  There was no shortage of soaking up the surrounding water, stretching out on all four sides getting better together.  A good amount of mumble chatter occurred along with the surrounding sounds of falling branches and trees.

COUNT-OFF & NAME-O-RAMA
3 PAX including YHC (I-Beam), WaxJob and Bueller

CIRCLE OF TRUST/BOM:
Listened to a good audiobook this week by Billy Crystal and Kevin Cline called “Have a Nice Day”.  The story told of a the final day of a man, actually the POTUS, who was contacted by the Grimm Reaper early one morning.  After some convincing, he was allowed to finish out the day to address some family matters that were incomplete.  The moral of the story was “live every day as if it were your last.”

True HIM’s Serve

THE SCENE: Partly cloudy skies with temps in 60’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle-Hops, 15 Mountain Climbers, 10 Cherry Pickers, 10 Windmills, Little Baby Arm Circles Forwards and Backwards (ten each).
THE THANG:

Mosey to Stop Sign at Northeast Corner of Admin. Bldg.  20 American Hammers.

Mosey north to Perimeter Trail and run on that until it hits main roadway going by baseball fields.  Mosey to Serpentine Sidewalk that is between northern ball friends and outdoor chapel.  20 Hello Dollies.

We will do 1-4’s on Serpentine Sidewalk (this is where we do listed exercise to one light, then sprint four more lights, etc, until the sidewalk hits the perimeter trail by the river.  Jog back to start after we hit perimeter trail for the next set of 1-4’s.  We will stop at the perimeter trail after the third set of 1-4’s.  Here are the exercises for the three sets of 1-4’s:

  • Bear Crawls
  • Hops
  • Lunges

We will do 20 Bicycle Kicks (four count) after the three sets of 41’s.

Mosey to Cardiac Hill.  We will run up hill doing the following exercises:

  • 40 Baby Crunches at start
  • 20 Flutter Kicks (four count) at first turn
  • 20 Decline Merkins at second turn
  • 20 Bench Lifts at the benches.

Mosey to Stop Sign at northeast corner of Admin Bldg.  20 Box Cutters

Mosey to AO.

MARY:
ATM’s.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A true HIM serves others.  We continually talk about this in F3, as we should, because as true men we should serve our families, our coworkers, our friends, and our community.  The great thing about F3 is that I see brothers not just talking the talk but walking the walk.  The 3rd Anniversary Celebration for F3 Knoxville was a great example.  Brothers like Lazy Boy and Abscess got up early to make sure the grounds were prepared for us.  Brothers like Hooker and Edit, who, because of injuries could not compete, were manning some of the Brolympics stations, keeping score and cheering us on.  Brothers like Junk. Abscess and Lazy Boy were out at the picnic area on Sunday, several hours ahead of time, smoking our meals.  I am not mentioning all the other brothers who pitched in time and equipment to help out.  Another cool thing about F3:  there are ALWAYS brothers volunteering to help, whether with setup or cleanup.

It was also awesome to see F3 Brothers serving their families.  All those dads out there with their kids, running with them, hopping with them, tumbling with them, and laughing with them.  It was wonderful to meet wives and partners of our brothers – some great folk that were easy to talk to.

We have something special with F3 Knoxville.  And if we maintain our pledge and duty to serve our community, there is no telling what directions we will go.  One direction will be to Cleveland, TN on Saturday, November 17 when Abscess and other brothers will head there to help launch another F3 AO.  Join them if you can.

ANNOUNCEMENTS:
AO launch in Cleveland on Saturday, November 17.

Pre season b-ball practice

THE SCENE: Stormy but dry in the gym !
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SsH x 20, squats x 20 , merkins x 10 all IC on the 4 ct

perimeter court drill . Run the sidelines , shuffle the baseline , and run, shuffle, back pedal around free throw areas . We did this 3 times
THA-THANG:

  • 2 games of knock out. If you got knocked out , do iron mikes until we have. Winner
  • Lay up relay. 2 teams on opposite ends of the court . Each team has one player sprinting to the other end while dribbling the ball for a lay up. Once you make the lay up, sprint back and pass it to the next guy. So and so Forth until one team wins . Winner does 10 ssh ic . Loser does 10 burpees. We played 3 rounds
  • 11s w box jump burpees and alternating Superman’s on the 4ct
  • 3 man weave drill until we perfected the pass without dribbling or taking more than 2 steps . We did this about 4 or 5 times
  • Wall sits for a minute while doing morracan night clubs
  • triceps dips and extensions on the 4 ct on the benches
  • 2 full court suicides

MARY:
Flutters x 10 ic

LBC X 20 ic
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Life shrinks or expands in proportion to ones courage
MOLESKIN:

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

Soggy Bottom Boys

THE SCENE:  65 and wet!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA. 

The number was 10

morrocan night club 10 then 1 burpee

baby arm circles up 10 then 2 burpee

baby arm circle down 10 then 3 burpee

windmills 10 then 4 burpee

imperial walkers 10  then 5 burpee

mtn climbers 10 then 6 burpees

tempo squats 10 then 7 burpee

tempo merkins 10 then 8 burpees

SSH 10 then 10 burpees

THA-THANG:
Ascension with 4 corners

1burpee

2merkins

3BBS

4CDD

5MTN Climbers

6squats

7handrelease merkins

8bobby hurley

9flutter kicks

10SSH

Decend the workout.

 

MARY:
Boat canoe

hello dolly

2 burpees (just because)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
2 is better than 1.   Find your #2, or be that #2
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Legs Run Legs

THE SCENE: Cool and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH
  • Toy Soldiers
  • Cherry Pickers
  • BA Circles

THA-THANG:
Mosey to the East Field for 4 corners. Do an exercise at 1st corner, run a full lap. Perform Exercise at first corner, then run to second corner to perform exercise and then complete lap. Continue until you complete an exercise at each corner. Run a full lap, then continue exercises at each corner subtracting one exercise with each lap.

  • Dynamic Lung + Squat x 30
  • Curious Dolly x 30
  • Bobby Hurley x 30
  • BBS x 30

Burpee Over – Battle Buddy up. PAX 1 gets into a low plank position parallel with the midfield line, PAX 2 performs burpee and then jumps over PAX 1 and assumes low plank. Continue until both PAX reaches midfield.

Mosey to the cement bleachers for some 21’s. Super Mario’s and American Hammers.

MARY:
Gibbler led us in Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It’s important to remember what you’ve learned in the light when you’re in the darkness.
MOLESKIN:
ANNOUNCEMENTS: