F3 Knoxville

Full Bird Beatdown

THE SCENE: 76* and humid as crap.  A few different Misfires listed in GroupMe, this Misfire is Colonel Mike Anders. At least the fourth of the Anders clan to ring the second bell and Q in Knoxville.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bend and reach stretch
Row stretch (arms extended overhead and flat, then sit up while also crunching your knees in, then holding)
Squat and reach
Crunchy twists (can’t remember what he called them, 4 count exercise with legs up like you’re going to crunch, but rotate knees together to each side)
Merkins

THA-THANG:
Top 40 countdown around the World’s Fair Lawn.  At each corner of the lawn, there is an exercise listed and on the longer sections a method of movement.  Instructed to do 4 laps, starting with 40 of each exercise, then 30, etc.  So 40/30/20/10 but the movement between remained.

  • Merkins – then lunge over halfway down the long side, run at the line to next corner
  • Squats – run to next corner
  • Mountain climbers – power skip/jump halfway, then run to next corner
  • Prisoner squats (hands behind head, feet pointing outward as much as comfortable) – run to next corner

Repeat four laps with decreasing reps.

Form up in field for Jane Fonda 5:1 for each leg, just to completely destroy what was left of our legs.

COUNT-OFF & NAME-O-RAMA
9 Strong: Casper, Duggar, Misfire, Cowbell, The Voice, Jenner, Reverb, Passport, Abort
CIRCLE OF TRUST/BOM:
(Doing my best to remember) Character versus competency.  We all strive to do our jobs and perform daily tasks with competency, to do the best job we can do.  However, always be aware of risking your character to get the job done.  We can always change careers, but our character should remain unflinching and unbroken. Aye!

50 Stars and 13 Bars

THE SCENE: Warm as usual
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 10 seconds of plank, 10 seconds of low plank – Repeat
  • Al Gore Tuck Jumps (10s hold) x5 IC

THA-THANG:

50 Stars and 13 Bars – After each set of exercises, run down to the road and back. On your way back, do 13 Merkins or 13 Pullups, alternate which one you do each time back.

With a CMU:

  • 50 Dead Lifts
  • 50 OH Press
  • 50 Bench Press
  • 50 Curls
  • 50 Bench Squats
  • 50 Upright Rows
  • 50 Thrusters
  • 50 Bent Rows

Ditch the CMU:

  • 50 Good Mornings
  • 50 Star Jacks
  • 50 BBS
  • 50 OH Claps
  • 50 Flutter Kicks (4 count)

MARY:

  • American Hammers x20 IC
  • Cash out with LBC’s

COUNT-OFF & NAME-O-RAMA
13 Made it out this morning with FNG RadioShack!
CIRCLE OF TRUST/BOM:

Galatians 5:13-14 You, my brothers, were called to be free. But do not use your freedom to indulge the sinful nature; rather, serve one another in love. The entire law is summed up in a single command: “Love your neighbor as yourself.”

This week we celebrate America’s birthday and the freedom that comes with it. We are lucky to have the freedom we have, use it for good.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Jailbreak Tour (aka Deck of Pain)

THE SCENE: 71 degrees, cloudy, felt like 90.

WARM-O-RAMA:

High knees, burpees, high knees, SSH, side lunges, burpees, Iron Mikes, burpees

THA-THANG:  

The second installment of the Deck of Pain (as mentioned here: Deck of Pain ) .

This time the lucky winners picked these spots and exercises to sprint between

  • Art Center Burpee Broad Jumps (card said 2 lengths, but we trimmed it to one … Cause they’re hecka hard)
  • Mount Jucante (run to the top)
  • 30 Brick Dips
  • 2 Career Path – Bear Crawl Loops
  • 10 Maintenance Hand Stand push ups

Some said we logged around three miles of running.

MARY:
We were short on time and so even though our last pick was Jucomanjaro we stopped at the AO for a little Mary.

  • 50 Freddy Murcuries (4 ct)
  • 2 Minutes of Protractoring (included 180 degrees)
  • 25 American Hammers (4 ct)
  • 25 LBCs
  • 50 Side crunches (25 left and right sides).

 

We’ve been averaging around 5 – 6 Exercise completions for the Deck of Pain and still have six more unused cards.  Stay tuned for the third installment in which we tackle the last six exercise cards.

pretty simple routine

THE SCENE: 75* and humid, perfect for watering the sidewalk with sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan night clubs x25 IC
Tempo lunge x10 IC
High knees x25 IC
OH claps x25 IC
Static stretches – middle, left, right for 20 sec each
THA-THANG:
Fairly simple this morning, mosey out of start point and over to the amphitheater.  Routine is the eight exercise escalator.  Do the first exercise, run a lap out of the amphitheater (heading away from start point), left across pedestrian bridge, left by the Big Ball and back around the pond to the amphitheater.  Do first exercise and add an exercise each lap.

  • Plank jacks x20
  • Merkins x20
  • Box jumps (or step ups) x15
  • Pull ups on Big Ball x10
  • Lunges x20
  • Burpees x5
  • Dips x20
  • American hammers x20

Had to call an audible at lap 4 (the loop was too long).  All things stayed the same except the loop was to run out the flat part of amphitheater, turn right and run up the ramp to go to the high side, do inverted rows instead of pull ups, then run down the other side and return to the amphitheater stage.

MARY:
No time for Mary, the escalator took too long.
COUNT-OFF & NAME-O-RAMA
5 strong in the sweat box: Cowbell, The Voice, Misfire, Amazon, Abort
CIRCLE OF TRUST/BOM:
Friday was the 14th anniversary of Operation Red Wings, which led me to look up lessons learned from that event (depicted in the book and movie Lone Survivor).  Marcus Luttrell detailed one of his experiences not of those events particularly, but it stuck with me.  That is, that we have a tendency to put ourselves in a pecking order by comparing ourselves to those around us.  “That guy can lift more, he can solve the Pythagorean theorem faster, etc etc.”  In Luttrell’s case, during Hell Week of his BUD/s course the strongest swimmer in the class tapped out.  His immediate thought was, if that guy can’t make it, there is no way I can make it.

But courage, grit and determination are much harder to quantify to allow you to place yourself in a pecking order.  Just because someone might be more talented, doesn’t mean you can’t beat them.  The man that is hard to beat is the one who won’t quit.
MOLESKIN:
Continue praying for Carrot and his 2.0, and for Crawdad and his M.

Dirty 30

THE SCENE: 72° , partly cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH (jumping jacks) – x30 IC 4CT

Baby Arm Circles (rotate arms forward 15x then back 15x) – x15 IC 4CT

Michael Phelps (bear hugs) – x30 IC 4CT

THA-THANG:

Mosey to the Gresham Middle School Stairs/Hill

  • 15 Big Boy Situps at the bottom
  • Sprint to the top of the hill
  • 15 Squats at the stop sign

REPEAT

5 Cones will be set up in a ~100 yard field. 

ROUND 1:  frog squat to broad jump between cones

ROUND 2: run suicide to get to next cone

Cone 1:American Hammers – x30 4CT

Cone 2: Worst Merican Ever (10 wide merc, 10 reg merc, 10 diamond merc) 

Cone 3: Mountain Climbers – x30 4CT

Cone 4: Drunk Mercs – (10 left hand high mercs, 10 normal mercs, 10 right hand high mercs) 

Cone 5: Over head claps – x15 4CT

MARY:

  • The Spanking (30 burpees together)
  • Flutter Kick x10 IC
  • Edward Scissor Legs x10 IC
  • Circle of Pain
  • Boat/Canoe on the way out

COUNT-OFF & NAME-O-RAMA
4 HIMs celebrated with me. Wilson, Herbie, Mr. Wedgie, and Filter.
CIRCLE OF TRUST/BOM:
We have been going through Nehemiah at church. It has been eye opening for me to see the amount of opposition he faced when doing something God had called him to do. We may face the same opposition/distractions when we are trying to accomplish our goals, whether that be in our marriage, parenting, at work, or trying to better ourselves at F3. Read Phillipians 3:12-14