F3 Knoxville

Aladdin loves early 2000s pop-punk. Part 1.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Abe Vigoda IC | SSH IC | Cherry Pickers

THA-THANG:

40sec on each exercise. 20sec rest. A-Side round, then B-side, then take 2 laps around track. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Monkey Humpers // Dry Docks
  • Diamond Merkins // Boat Hold
  • LBCs // BBS
  • Bear Crawl // Shoulder Taps
  • Imperial Walkers // Calf Raises

PAX worked right up to the 45min mark, so no time for Mary.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Boys do what they want to do. Men do what they have to do.

PRAYER

The kraken gave a lesson in time management

THE SCENE: Brisk East Tennessee morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 penalty burpee’s due to me being late

THA-THANG:

Kraken with stairs

each station starts with 10 and increased by 5 reps once you made the circuit

  • Guard rail rows
  • Calf raises
  • Merkins
  • Big Boys
  • Squats
  • Iron rockets

MARY

played a little game of 21’s – w/5 penalty burpees due to someone not knowing how to count

leg lifts

COUNT-OFF & NAME-O-RAMA
Burnout, Shoelace’s, Rep Sleepy, Grouch, Pennies, Half Day, Streaker, Doppelgänger
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.”
‭‭Romans‬ ‭12‬:‭12‬ ‭ESV
MOLESKIN:
Quite a lesson in time management
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details. Continue reading

The Seinfeld Q (A Q About Nothing)

THE SCENE: Perfect morning.  Cool, crisp, BSRIA!
F3 WELCOME & DISCLAIMER: The Pax was a bit rowdy, but it got done.
WARM-O-RAMA:
SSH, froggy squats, Iron Mikes, Rockettes, line hopping, tempo Merkins, some Yoga/stretching, karaoke, Super Mario
THA-THANG:

  • Suicide Route 66 with squats and Merkins. (much complaining)
  • 2X4’s – 1/2 the Pax did 2 pull ups followed by 4 step back lunges until 10 total pull ups were done. The other 1/2 did core work and then the Pax switched out.
  • Jack Webb – 1:2 ratio up to 10 Merkins and 20 air presses.
  • Catch Me If You Can – featuring 5 Burpees, 10 BBS, 15 Merkins, 20 Flutter kicks (a reasonable amount of air hunger and complaining)
  • Over to Cardiac for Cardiac in 3 ways – Bernie to first corner, bear crawl to second corner, AYG to the top.  Rinse and repeat.
  • Pax stumbled back to the AO

MARY:
In and outs, Big Wheels forward and back, Boat/Canoe
COUNT-OFF & NAME-O-RAMA
13 Pax.  Q-bert (no tag in the system yet) in addition to those listed.
CIRCLE OF TRUST/BOM:
After a tough week, the QIC tried for about 2 hours to come up with a word but to no avail.  Sometimes you put in the effort but don’t succeed, and that’s ok.  There’s a lot to learn in failures.
MOLESKIN:
I really enjoyed this Q! Solid mumble chatter. Also, thanks for the comments on Slack about the Q.  That brought some positive closure to the week for me.
ANNOUNCEMENTS:

  • 0700 workouts for Thanksgiving and the Friday after.
  • December 3rd – Christmas parade. More info and sign up/HC sheet coming soon.  2.0’s welcome. Goal is to increase membership.

It looked good on paper – Juco

THE SCENE: Low sixties, heavy clouds and some misting
F3 WELCOME & DISCLAIMER

Standard disclaimer, no FNGs
WARM-O-RAMA:

SSH – 20 IC
Baby arm circles – IC, 10 up, 10 down
Rockettes – 10 IC
Cherry Pickers – 10 IC
Quick mosey to stop sign and back
Grady Corns – 34 IC

THA-THANG:

Mosey to large parking lot north of AO
Run to 4 stations – one station at each corner. Complete Exercise at each station
Lunge (2ct), Merkins, Iron Mike (1ct), American Hammer (2ct). Karaoke between stations 1-2 and 3-4, run between 2-3 and 4-1
5 rep, then 10 reps, then 25 reps.
20 sec rest
Repeat with second group of exercises
Imperial Walkers (2ct), Plank Jacks, Freddie Mercuries, Rocky Balboa. Bernie between stations 1-2 and 3-4, run between 2-3 and 4-1

Mosey north to building on corner

11’s – Dips on retaining wall, run around corner to retaining wall by picnic tables, Step ups.

Mosey Back to AO

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Holidays are Coming.  A few words to help prepare

Minimize the stress and maximize celebration of the season

  • Have a discussion with the M to set a budget
    • Plan for unexpected expenses
  • Don’t get caught up in the commercialization of the holidays – focus on family and Jesus.
  • My family will be traveling to our home town in Illinois for Thanksgiving. There are some tensions within the family recently and we are a bit anxious about the Thanksgiving get together
    • For family gatherings – if you family has historically had someone who causes tension, it’s likely this will continue. Be ready to deal with the situation and de escalate if necessary.

MOLESKIN:

ANNOUNCEMENTS:

Christening the Big Top

THE SCENE:  63 and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Tried to skip it, but this is a by-the-book kind of crew and they really wanted one.  Kinda gave it to ‘em a half-hearted…    
WARM-O-RAMA: 

  • RFTS / LIH
  • Phelps
  • Projectivators
  • Down/up dog
  • Merkins
  • Mosey

THA THANG:

Half the PAX do 30 squats while the other half do max pull-ups.  Switchero.

Repeat with 20 lunges…

 

Mosey to the “Big Top”.  Totem Pole:  Do all exercises in the set then run.

Next time, skip the highest rep exercise and repeat sequence until finished.

Exercises were;

12        Burpees

11        Squats

10        Werkins

9          LBCs (4-ct)

8          Flutter kicks (4-ct)

7          Hello Dolly (4-ct)

6          Bobby Hurleys

5          Carolina Dry Docks

4          Broad jumps

3          Diamond Merkins

2          Donkey kicks

1          Clap Merkin

RUN!

 

Picnic table – 10 step-ups, 20 chest-thump merkins, 30 dips

 

Line-up at a light pole.  30 seconds Al Gore, 30 squats, sprint to another light pole.  Repeat  

MARY:

Play the song “Turn It Up” by Oh the Larceny.  SSH in tempo with the music, burpee every time the lyrics say “Turn it Up”.

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Repeated the Word from Shamrock on Wednesday….

The inspiration for the Word came from Caveman.  Last time I led at Shamrock, I talked in the BOM about legacy.  Living in such a way that we leave the legacy that we want to leave.  After the workout, he made the comment, “What we do with our ‘dash’ matters….”.  What was he talking about?  He meant, that one day your body will be ash and there will be a tombstone with your name on it.  It will have the day you were born and the day that you died – and in between, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  What we do with our ‘dash’ matters.

  • Are you doing your utmost to use your precious few years wisely?
  • Perhaps there is a hatchet that needs to be buried
  • Perhaps there is a neglected relationship that needs investment.
  • Perhaps there is a bad habit you need to put to death
  • Perhaps there is a good habit you need to build into your lifestyle
  • Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

Loved being out there with you men!

ANNOUNCEMENTS: