F3 Knoxville

Crowdpleaser

THE SCENE:  54 and gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Imperial Walkers x 15 IC
Windmills x 15 IC
Cherry Pickers x 15 IC
SSH x 15 IC
Mountain Climbers x 15 IC
Plank Jacks x 15 IC
Squat x 15 IC
BLIMPS x 2 OYO
   Burpees x 5
   Lunge each leg x 10
   Imperial Walker x 15
   Merkins x 20
   Plank Jacks x 25
   Squats x 30

THA-THANG:

Quads v. Abs
Outhouse Mosey to across-the-street
Squat / Slap Ground / Jump x 10 OYO
Inchworm 20 yards
LBC x 25 IC
Duck Walk 20 yards
Chinook Squats – Chinook Arm Circles x 3 / Squat x 15 OYO
Ice Skaters x 20
WWII Sit-up x 15
Ice Skaters x 20
Copperhead Squat x 15
Karaoke Right Face 20 yards
Superman/Banana x 10 IC
Karaoke Left Face 20 yards
Gorilla Humpers – Wide Monkey Humper x 15
Backwards Run 20 yards
American Hammer x 20 IC
Fire Hydrants x 15 Each Leg IC
Frog Jump 20 yards
Rosalita x 20 IC
Frog Jump 20 yards
Happy Jacks – SSH x 5 / Jump Squat x 2
Inchworm 20 yards
Mosey back to AO

MARY:
Shoulder Blasters
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Just a quick story and encouragement around planning for the unexpected.
MOLESKIN:
We worked a few exercises that the men hadn’t seen in a while – kept everybody moving so there was little standing around.  I was glad to hear the mumblechatter this morning…
ANNOUNCEMENTS:
See you Saturday for the Convergence at the Asylum 7am!

The Foxtrot, a year to remember

THE SCENE: Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee

THA-THANG:

7’s on the Hill

  • Squats at the bottom
  • Merkins at the top

High Impact Interval Training around the entire loop

  • 8 sets of the following
  • Lunge 1 light pole
  • High knees 1 light pole
  • Heels to butt 1 light pole
  • 50% run 2 light poles
  • 100% sprint 2 light poles

Top of Cardiac

  • Squats X20 IC
  • BBS X40 IC
  • LBC X100 OYO
  • Merkins X20 IC

MARY:

  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • Side Straddle Hop X10 IC
  • 1 Burpee
  • American Hammers X20 IC

COUNT-OFF & NAME-O-RAMA
5 stong in the gloom (a Fox box & 1), no FNGS

CIRCLE OF TRUST/BOM:

Baseline 2017 (Current State) and map out 2018 (Future State).  Get your goals down on paper for 2018 and plan to attack the next year.

ANNOUNCEMENTS:
THIS SATURDAY: F3 Knoxville, 2 years on!

  • Workout: 7:00am – 8:00am at Lakeshore Park (aka The Asylum)
  • Party: 2:00pm – 5:00pm at Concord Baptist Church (11704 Kingston Pike, 37934. Enter on the east side of the church by the gymnasium.)

Here is the signup link for the afternoon potluck:

https://m.signupgenius.com/#!/showRSVPSignUp/20F0D45ADA82FAAFE3-f3potluck
Here is the link for the F3 Awards:
https://goo.gl/forms/qESnc3HBA1cTwyr23

Wheel O’ Fun

THE SCENE: Mid 40’s….cool but nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • Around the worlds
  • Figure 8s
  • Halos
  • Outhouse Run

THA-THANG:
Wheel O’ Fun.   Spinner wheel was on site today numbered 1-16.   Each number corresponded to an exercise.   Spin the wheel….note the exercise….then do 20 reps of that exercise.   About midway through we got tired of the repeats (especially the Turkish Getups) and decided to do 20 reps of any remaining exercises we hadn’t landed on yet.

  1. American swings
  2. Goblet squats
  3. Bent over rows (single arm)
  4. Turkish getups
  5. Side lunge
  6. Merkin with KB pull under
  7. Clean & Press
  8. Tricep extension
  9. Russian swing
  10. Kettlebell merkin
  11. Overhead press
  12. Jump Rope x 50
  13. Upright row
  14. Deltoid raise (both arms in front)
  15. Curls
  16. Calf raise
    • If spinner lands on a line:  outhouse run

MARY:
Round Robin:

  • Bartman:  Reverse Crunch (4 ct) x 25
  • Ratchet:  Side Crunch x 10 each side
  • Tweet-E:  Bird Dogs
  • Ended with AMRAP crunches for final minute

COUNT-OFF & NAME-O-RAMA
3 PAX:  Ratchet, Tweet-E, Bartman

CIRCLE OF TRUST/BOM:
I didn’t have a lot prepared but Tweet-E stepped up and shared about the impermanence of just about everything.  Whether you’re experiencing the best times or the worst times, the seasons of life do indeed change and you will only experience your current situation for a fleeting moment.   Therefore if you’re struggling with a tough time, show some grit for this season will pass.  Likewise if you’re experiencing a time of blessing right now, enjoy it to the fullest because it will not last forever.

MOLESKIN:

ANNOUNCEMENTS:

Triple Threat, Triple Q

  1. THE SCENE:  Sunny and temperature just below 60.  On this Halloween evening, only three of us showed up.  We realized no one had signed up to Q so the three of us did a joint Q:  Mr. Jinxy, Smallmouth, and Lilydipper.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    20 Side-straddle-hops.  Little of this, little of that.  20 Michael Phelps.  10 Cherry Pickers.  20 Imperial Walkers.  10 Slow Timed Squats.
    THA-THANG:

Mosey on roadway to northeast corner of Administration Bldg.

  • 10 Squat Jumps
  • 10 Lunges, each leg
  • 20 Squats, 4 count
  • 10 Knee touch jumps

Mosey to Lakeshore trail and head north west to area at northern end of Asylum.  Do elevens, starting with one Big Boy Sit-up and ten decline merkins.  The BB Sit-ups are done by trail while the merkins are done by tree about 50 yards uphill.  Each man sprints back and forth between sit-ups and merkins.

Mosey on Lakeshore trail to bottom of Mt. Everest.  Do two sets of the following exercises, running up to large tree, around tree and back to Lakeshore trail between each exercise.

  • 10 Shoulder Taps, 4 count
  • 40 Baby Crunches

Mosey to top of Mt. Everest and go to Boulder Pile by Administration Bldg Parking Lot.  Each man does two sets of the following exercises, running to light pole by Administration Bldg and back to boulder pile between exercise.  The exercises are done with Cinder Block Weight Boulders.

  • 25 Overhead Presses
  • 25 Curls
  • 25 Squats with weight at chest

COUNT-OFF & NAME-O-RAMA
Mr. Jinxy, Smallmouth, Lilydipper
CIRCLE OF TRUST/BOM:
A book that Cap’n Crunch has recommended is Wild at Heart by John Eldridge.  Eldridge talks about how as men, we are often taught to ignore our wounds.  Yet, our reaction to our wounds leads us to live out of a false self.  God wants us to live out of our true selves.  We must recognize and admit our wounds, come to God with them.  By admitting our wounds and approaching God with them, we can get beyond them and be the true men God wants us to be.

Zero Burpees

THE SCENE: Clear and crisp, couldn’t be better to finish out October with a bang!
F3 WELCOME & DISCLAIMER
2 FNGs! Welcome!
WARM-O-RAMA:
Halloween treat was promised: a workout with zero burpees.  Therefore:

  • Zero Burpees IC
  • Recover
  • SSH x20 IC
  • 2 Burpees OYO
  • TN Rocking Chairs x20 IC (I think some people got it figured out by rep 20)
  • 4 Burpees OYO
  • Pickle Pusher Merkins x10 IC (1-Down 2-Push your Pickle Parallel to the Pavement 3-Pull out 4-Up)
  • 6 Burpees OYO
  • Imperial Walkers x15 IC
  • 8 Burpees OYO
  • Al Gore Tuck Jumps x6 IC (hold Al Gore for 10 count, explode to Tuck Jump)
  • 10 Burpees OYO
  • LBAC x20 each fwd/back IC

Mosey to the Scrapyard

THA-THANG:
Increasing rep circuit:

Pullups 1 2 3 4 5
Squat Jumps 2 4 6 8 10
Dips 3 6 9 12 15
BBS 4 8 12 16 20
Across the Grinder: Crab Fwd Bear Fwd Burpee Broad Jump Bernie
Return trip: Crab Rev Bear Rev Mosey Bernie

Blacksnake around the park, 2 stops.

Stop 1: Partner up, share 50 BBS. They only count if partner is in Al Gore

Stop 2: Partner up, share 40 Squirkins: P1 holds up P2 feet, does squats while P2 does merkins

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
15 PAX including 2 FNGs: Butterfingers and Iceman
CIRCLE OF TRUST/BOM:
With today being Halloween, you’re going to see a lot of people wearing masks.  As you see those outward masks, take a moment to think about the masks and disguises that people around us wear every day.  There may be deep wounds or scars that they do their best not to show.  The way we interact and respond to them can either entrench that mask even more deeply or it can help loosen it a bit.

With that in mind, as you go through your day give grace to others if they react or respond to you in a negative or unexpected way.  They may be acting from a place of that pain that they are trying so hard to keep hidden.  As you show grace and demonstrate Christ’s love in the situation, you can be an instrument that God uses to bring healing.

Also, examine yourself and see what masks you may be wearing.  Not that you should always be an open book and dump everything on everyone, but consider who may be in your life that you’re hiding from.  Cultivate those deeper relationships that go behind the masks and into the heart of who you truly are.
MOLESKIN:
I love seeing this AO taking off!  What a solid group of HIMs working hard to get better, and growing every time!  It was an honor to lead you today.  Keep up the EHing!

New record for Al Gore Tuck Jumps – 6 today! I’ll keep Q’ing ’em up until we can crank out 10…

ANNOUNCEMENTS:
No Bomb Shelter workout this Saturday… Convergence at the Asylum at 7. Every Knoxville AO coming together for one workout.  It will be epic, you don’t want to miss it!  New location for the 2nd anniversary potluck – details to follow on GroupMe.