F3 Knoxville

Control

THE SCENE: Partly cloudy skies, 59 degrees F, 69% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10, cherry pickers x10, overhead hand claps x30, tempo merkins x10
THA-THANG:

Indian run to Mt Crumpit with 40 sandbag.

5’s on Mt. Crumpit

2-Hand release Merkins

Run Up

8-Bodybuilders (8 CNT)

Run Down

(Increase/decrease 2 each trip)

Big boy sit ups till 6up

Indian run to AO  with 40 sandbag.

AMRAP Circuit on 1/4 mile AO Loop

  1. Box Jumps x12 orStep Ups x12/leg (run across AO)
  2. Derkins x12 (Bernie back to pavilion)
  3. Squat Thrusts x12 (run across AO)
  4. Pull Ups x8 (Bernie back to pavilion)
  5. CMU Swings x12 (run across AO)
  6. Box Cutters x12 (run AO 1/4 mile loop)
  7. Burpees x8
  8. SSH x10 (4 CNT)
  9. WWII Sit Ups x12 (run back to pavilion)
  10. Curls x12 (Start back at 1.)

MARY:
Flutter kicks (4 count) x30, LBCs to cash out (x46).

COUNT-OFF & NAME-O-RAMA
13 HIMs with a couple of prodigal sons among the group.
CIRCLE OF TRUST/BOM:
Control.  Some things are within and some things are not within our control.  Coming up the hill for the last time this morning my SSHs were very sloppy, low energy style.  I realized midway through them that I was in control of the way I performed them and I better make a better showing for myself.  I was in control and I could just go through the motions or I could do them for my best benefit.  I was in charge of the impact they had.

Sometimes I get the false impression that I control things that are really bigger than me or my capabilities.  I remember a time when a very well know company did something I personally did not agree with.  Although I did not own any of the company’s stock, I called my financial adviser and told her to never invest my money in the company in the future.  A few weeks later another company began acting like an activist for a particular cause that I did not agree with so I called my adviser and informed her to sell the shares in my portfolio.  It happened again last week.  But this time I let it go and didn’t make the call to “sell.”

Why my different reaction this time?  I’ve become aware of my lack of impact, my lack of control.  I need to focus on what I can control, and let go of the things I cannot .  Yes, I do need to hold to morals rooted in God’s expectations.  Yes, I do need to stand up against sin and evil of others … and myself.  And finally, yes, I need to let God be God and let him dish out the wrath.  Vengeance is His, He will repay.  Jesus summed it up for me when He said that all the law can be summarized in two commandments, love God and love others.

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

Time

THE SCENE: Beautiful sunny Thursday

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We allowed warmups to be led one workout at a time selected and led by each member.   Sidestraddle hops, high knee stretches, arm circles, cherry pickers, twists, bend and stretch, etc..

THA-THANG:
We started at the administrative building making our way in a circle back to the AO hitting 5 different locations for timed workouts along the way.

Mosey to bottom of hill closest to Northshore

60 seconds of air squats, 10 sec rest, 30 seconds of merkins, 10 sec rest, repeat

Mosey to chapel

60 seconds iron mikes, 10 sec rest, 60 seconds plank, 10 sec rest, repeat, 10 Derkins

Mosey to pavilion

45 seconds of dips, 10 sec rest, 45 seconds of step ups on bench, 10 sec rest, repeat

Mosey to CMU pile

45 seconds of curls, 10 sec rest, 45 seconds of over head press

Mosey to plaque at top of hill

60 seconds LBCs, 10 sec rest, 30 seconds tempo merkins, 10 sec rest, repeat

Mosey back to AO

MARY:
one round of bug swats

COUNT-OFF & NAME-O-RAMA

9 HIMs, missed tags: J Lo and Sugarhill

CIRCLE OF TRUST/BOM:
We spoke of Time and how precious it is. Reminder to make time for the important people and tasks in our lives

MOLESKIN:

ANNOUNCEMENTS:

Gibbler is Always Ready

THE SCENE: The kind of morning where nobody signed up for Q
F3 WELCOME & DISCLAIMER No but he lack of Q could be read as a meditation on the meaning of the word “volition”
WARM-O-RAMA:
SSH x 30 IC. Rocky Balboas on the curb. Squats.
THA-THANG:
Let’s get it out of the way that nobody signed up for Q. Normally that might precipitate some real Headlocking, Iron Sharpening, or High-Impact soul searching, but for the Tuesday AM crowd it’s an opportunity. Gibbler’s always the fastest out of the gate, and he took the Q quicker than anybody else could. Considering his travel schedule, YHC estimates that he Qs at 83% of the mornings he posts. This morning, on the fly, he cooked up:

  • An unholy pyramid of table rows, Irkins, and three other things I can’t remember and don’t want to remember
  • Calf raises (Gotta keep those Legs Crabby)
  • A boatload of Bulgarian squats, step ups (don’t judge, youngsters…your back will one day deteriorate like ours), and bicycle kicks. Imagine what kind of mind can think up this kind of torture on the spot.

YHC wanted to be Gibbler’s understudy so we invited Jack Webb to the party. We tried Ascending Testicles (probably not a repeat), and picked up the CMUs. Mixed in with some burpees and bernie, that took us home.

MARY:
Not when your timing is as good as Gibbler’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

MOLESKIN:
ANNOUNCEMENTS:

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

THA-THANG:
Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

MARY:
No Mary, just ATMs to cash out.
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
CIRCLE OF TRUST/BOM:
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”

Swirlie Saturday

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warm up stuff and stretches

THA-THANG:
elevators on the concrete bleacher hill:  derkins, dips, box jumps

 

station work at the playground:  jump rope, rope climb, sand bag toss, shoulder press, bent over row, farmer carry, seated ring pullup, battle rope, medicine ball toss.    Tug-of-war between each round.

MARY:
crunch, side crunch,

COUNT-OFF & NAME-O-RAMA
swirlie, bartman, wagon wheel, dreadlock, la-z-boy, cosmo, stitches, shooter, gibbler

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.