F3 Knoxville

Enjoy Yourself – It’s later than you think

THE SCENE: Cool, Calm, 16C.  Very nice.
F3 WELCOME & DISCLAIMER
“I am not a professional”.
WARM-O-RAMA:

  • 20 SSH – IC
  • 20 Rockette – IC
  • 10 Cherry Picker – IC
  • 17 Squats – IC
  • Bear Crawl L+R
  • 10+10 Super Baby Arm Circles – IC

Mosey to bottom of new parking lot.

THA-THANG:
Starting at the new restrooms, Route 66 up the hill (add a rep at each light pole till you get to 11).  At 11 mosey to top of hill, then back, past AO to start next lap.  Aim for 6 laps.  The exercises for each lap are

  • Merkin
  • Big Boys
  • Squat
  • CDD
  • Iron Mike (Each Leg)
  • Flutter

Mosey to AO.

MARY:
10 Sliders 4ct IC, 10 side-to-side Sliders IC waiting for 6 to return from the course.

Sign off with some Boat-Canoe, with a few Capsize incidents thrown in.

COUNT-OFF & NAME-O-RAMA
23 PAX faced up to the 666 challenge and came out stronger.

CIRCLE OF TRUST/BOM:
Abacus gave a Q at the Equalizer a few weeks ago talking about work life balance and family and it really spoke to me.  It made me think of a song:

Enjoy yourself it’s later than you think
Enjoy yourself while you’re still in the pink
The years go by quicker than a wink
Enjoy yourself
Enjoy yourself it’s later than you think

In my 20’s when I heard this song, I thought it meant have a great time – got out to clubs, restaurants, gigs – enjoy yourself externally.  Now I think it also means enjoy your body – internalize it.  Someone once said “Your body is the greatest tool you’ll ever own”, I’m starting to understand that.  In the 6 months I’ve been coming to F3 I’ve found it’s a great way both to enjoy myself but also support enjoyment at other times.  I can play harder with my kids – go on longer hikes & bike rides and do more of that boy stuff with them than I could before.

My wish for you all is that you take the words of the song to heart and Enjoy Yourselves.  Use F3 because running around with sweaty men is enjoyable and also because in making the commitment to being fit/healthy you’ll be able to get the most out of your body and get the most out of all of your life.

It’s later than you think.

MOLESKIN:
I think everyone completed the squat lap today, so fill in your 100 squats on the Monthly challenge.

ANNOUNCEMENTS:
TTTP is tomorrow.  See the GroupMe for deets.

12 Days of Christmas…in August

THE SCENE: Clear Sky’s and 70°
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm Circles, Cherry pickers, and some high knees while waiting on Butterfingers.
THA-THANG:
Mosey to Mt. Crumpit

Begin with gift 1 from your not-so true love. Complete and then move on to gift 2 followed by gift 1 again, move on to 3 followed by 2 & 1, Etc. through all 12 days. If you finish opening all 12 presents(Drifter and Snorkel) then work backwards from 11.

The # of the Day represents the # of reps for that exercise.

  • 1 Lap up the hill and around the Christmas tree.
  • 2 Bernies to the 1st set of trees and back
  • 3 Burpees
  • 4 Dry Docks
  • 5 Iron Miles 2ct
  • 6 Push Up Jacks
  • 7 V-Ups 4ct
  • 8 Jump Squats
  • 9 Alligator Merkin 2ct
  • 10 Bicycle Crunches 4ct
  • 11 Jump Knee Tucks
  • 12 Superman Burpees

MARY:
No Mary, We had enough V-ups already.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the need for us to have an accountability partner. Someone we can open up to about our struggles but  someone who also has the courage to call us out when it’s needed.

MOLESKIN:

ANNOUNCEMENTS:
TTTP Saturday!

Dice Game

  • THE SCENE: Typical August morning, warm and muggy
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    LBAC
  • Michael Phelps
  • Imperial Squat Walkers
  • Goofballs
    THA-THANG:
    We moseyed over to the front opposite side of the parking lot to get under a light so we could play a dice game.  Using 3 dice, Orange determined the exercise and Green x Red determined reps.  We made it thru nearly 3 rounds of rolls, taking turns.  Exercises were:
  • 1.  Sprints
  • 2. Lt. Dans
  • 3. SSH (4-count, IC)
  • 4. Merkins
  • 5. Dips
  • 6. Burpees

While we never had anyone roll a combination that was over 25 reps, the majority of rolls for exercise were 2s.  Everyone was over the Lt. Dans by the end and I was accused of bringing loaded dice.

MARY:
Plank position for Bring Sally up song.  1/2 plank on Bring Sally down and regular plank on Bring Sally up.

Hello Dollys

Captain Thors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even Now faith.  From the story of Lazarus, the disciples were afraid of returning to Judea due to threat of stoning.  Once Jesus explained to them that Lazarus was dead, Thomas said he would go that he would die with him.  They still didn’t get it.  Once they arrived, Martha told Jesus that if he had been there, Lazarus would not have died, but EVEN NOW I know that whatever you ask from God, God will give you.  Then Jesus told her, “Your brother will rise again.”  We should have the faith of Martha who believed that Jesus could conquer death instead of being like the disciples and either fearing death or not believing in Jesus’s power.
MOLESKIN:
A-Rod sickness, families of those killed in Emory Rd. crash on Saturday
ANNOUNCEMENTS:
CSAUP coming up on Saturday morning

Put away your toys

THE SCENE: Nothing to write home about… Mid 70s, maybe not so humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
23x SSH IC (just until Trolley reached the circle…)
10x Travoltas each side IC
Cossack Squats IC – Chaco picked rep count of 23!
10x Hindurkins IC

THA-THANG:
Mosey in the direction of the coupon pile
Stop halfway for 15x Big Boys OYO
Continue to the back of the maintenance building and grab a CMU
15x Overhead Reach BBS OYO
Mosey with CMU to the parking lot near the fitness center

4 corners of large grassy area each have an exercise on cardboard weinke.
Start at Corner #1 with 10x HR Merkins
Mosey with CMU to Corner #2: 16x Catalina Wine Mixers (8 each arm), 10x HR Merkins
Bear crawl pushing block to Corner #3: 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Mosey with CMU to Corner #4: 20x Carolina Dry Docks, 30x Pickle Pounders, 16x Wine Mixers, 10x HR Merkins
Crawl Bear pulling block back to Corner #1 (Flutters etc until 6)

Next lap around: Flip the card over to reveal leg exercises!
For time, just mosey w/CMU to each corner. No accumulator either – Just the one on the card
10x Prisoner Get-up (each leg)
15x Squat Jump
30x Monkey Humpers (single count)
10x Donkey Kicks
More Ab work for the 6…

Time to put the toys away! Mosey back to the maintenance building.

Mosey back to the AO, stopping halfway for 10 more BBS OYO

MARY:
Got home 1 minute past curfew… No Mary today.
COUNT-OFF & NAME-O-RAMA
8 PAX today – A Wednesday record according to Booster!
CIRCLE OF TRUST/BOM:
As most of you know, we’ve been prepping our house for sale. This presents a number of opportunities for… friction. The thing that can grease that friction and keep it from flaring up and causing a fire is Love. Not touchy-feely type of gushy love, but Love that lays down Its life for another. Here’s the description of what love does. Read from The Message because this is a very familiar passage, and sometimes we can gloss over the words when we know them so well…

From 1 Cor. 13 (The Message)
No matter what I say, what I believe, and what I do, I’m bankrupt without love.

Love never gives up.
Love cares more for others than for self.
Love doesn’t want what it doesn’t have.
Love doesn’t strut,
Doesn’t have a swelled head,
Doesn’t force itself on others,
Isn’t always “me first,”
Doesn’t fly off the handle,
Doesn’t keep score of the sins of others,
Doesn’t revel when others grovel,
Takes pleasure in the flowering of truth,
Puts up with anything,
Trusts God always,
Always looks for the best,
Never looks back,
But keeps going to the end.
Love never dies.

MOLESKIN:

ANNOUNCEMENTS:
Truckin’ to the Pound is this weekend!  Don’t forget to mark your calendars for the F3 Anniversary first weekend in November.

Ruck tire flipping

THE SCENE: 75, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Unload big tire from truck!
THA-THANG:

Do the required number of reps for each exercise then run a lap around parking lot . Repeat until 8 minutes expire .  Then move to a different exercise and repeat….so on and so forth until all exercises arr complete .

  • 20 ruck merkins
  • 20 ruck curls
  • 20 ruck oh press
  • 20 rows with 60# bag
  • 20 squats with 80# bag
  • 5 tire flips

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:

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