F3 Knoxville

Lazy Barclay and Howling Monkeys

THE SCENE: Mid-40s.  Brisk but perfect for a good sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (IC); CP x 12 (IC); This and That; Imperial Walkers x 15 (IC)
THA-THANG:
Mosey up the hill toward The Asylum and Colosseum for 3 laps of the Barclays.  There are 4 stops per lap (one at each stop sign, on at the Colosseum and one at the old rock pile).  One exercise at each stop.  Complete 3 laps on the hop. NOTE:  A legit Barclays has a different exercise at each stop for each lap, but the Q was lazy).  The exercises at each stop:

  • Squats (4 ct) x 25
  • Flutter Kicks (4 ct) x 25
  • Smurf Jacks (4 ct) x 25
  • Merkins x 25

Mosey back to the AO

MARY:

LBCs, Merkins (get us to 100 even), Capt. Thors to 6/24, Howling Monkey, SSH waiting for the Ruckers (Gibbler, Coolio, Rainbow, Bluebird, and Waffle House) to join the COT.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I have been struggling in my communication with my 15 yr old son.  I’m allowing his attitude to drive my attitude.  In particular, his tone in talking to me is dictating my tone, to the point that I’m saying unkind things to my son.  I’ve got to be more disciplined and seek God’s guidance when I speak to him.  I need to remember God’s admonition about the power of the tongue in James, 3:3-9:

3 When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. 4 Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. 6 The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.

7 All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind, 8 but no human being can tame the tongue. It is a restless evil, full of deadly poison.

9 With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. 10 Out of the same mouth come praise and cursing. My brothers and sisters, this should not be. 11 Can both fresh water and salt water flow from the same spring? 12 My brothers and sisters, can a fig tree bear olives, or a grapevine bear figs?Neither can a salt spring produce fresh water.

MOLESKIN:
Prayers this morning to lift up Blue Bird and his family in the death of his cousin and pending funeral; to lift up,  comfort and strengthen Mrs. Lillydipper and Lillydipper; and the same for Pinto.
ANNOUNCEMENTS:
Get on Slack!  (Looking at you Bunny!)

The Shamrock Road

THE SCENE: Cool, low 40’s and clear
F3 WELCOME & DISCLAIMER   It’s been so long I got the order wrong on F3, as a result we all did 5 burpees.
WARM-O-RAMA:

The Aforementioned 5 Burpees
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles Forward (10)
Baby Arm Circles Backward (10)
Overhead Claps (10)
Moroccan Night Club  (10)

THA-THANG:

We broke the group of 20 into 5 smaller groups, and spread out to 5 stations that were marked around campus.

Station 1- The Shamrock Road
Perform 1 Burpee at every Shamrock that is painted on the ground (total 34)

Station 2 – Mosey to the circular wall with a statue
At the wall do 5 rounds of 20 dips followed by 20 Merkins

Station 3 – Mosey to the covered walkway at the Church
Perform 20 lunges followed by a 30 second wall squat
Perform 18 lunges followed by a 30 second wall squat
Perform 16 lunges followed by a 30 second wall squat
Perform 14 lunges followed by a 30 second wall squat
Perform 12 lunges followed by a 30 second wall squat
Mosey to Station 4 near Fox Lonas

Station 4 – “Detention Hill”
Perform 20 calf raises at the top of the hill, run to the bottom and do 20 squats, then ran back up the hill.
Repeat x 5

Station 5 – A/O Home of the Shovel Flag
20 BBS followed by 20 Merkins
20 LBC’s followed by 20 Merkins
20 Hello Dollies followed by 20 Merkins
20 Flutter Kicks followed by 20 Merkins
20 Box Cutters followed by 20 Merkins

Run to station 1 and repeat as time allows.  Every completed each station 1 time and at least began to repeat their “1st” station.

MARY:
Included in station 5 of the workout.  Although Judge led us in seemingly endless pickle pounders until the last PAX returned to the A/O.
COUNT-OFF & NAME-O-RAMA
Add a tag for Half Sheet, 20 in attendance today.

CIRCLE OF TRUST/BOM:
Abscess spoke about growth of F3, Asulym, Juco, and how it spawned into Shamrock through the leadership of Booster & Judge Judy.  Mermaid spoke briefly about the origin of Shamrock after the Shovel Flag was passed to him.  St. Patrick is a Saint recognized by the Catholic Church.  He was a missionary to Ireland, and as legend has it, he used the Shamrock and it’s three leaves to teach the Irish people about the trinity (Father, Son, Holy Spirit).  F3 also has three branches (Fitness, Fellowship, & Faith).  I like the symbolism of the Shamrock, and it is a reminder to us, as it is found all over the campus.
MOLESKIN:
Cheet Sheet’s Daughter
Mailbox’s coworker Steve and his battle with cancer
Gump & Spotter’s Mom and her battle with cancer
Pool Boy’s parents are both having surgery this week
The world, as we continue to deal with the ripple effects of Covid 19.
ANNOUNCEMENTS:
N/A

JUCOManjaro with Some Bacon Smell

THE SCENE: Chilly, but nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Stance Jacks (demo required) x 20
Mt Climbers x 15
Pickle Pounders x 10
4-count Merkins x 10
Captain Thor (6 count) x 10
Catalina Wine Mixer (6 count) x 11

THA-THANG:

Section 1
Mosey to Maple Street Biscuit, Enjoy the Bacon Smell – 4 Corners x 3
Corner 1
Stance Jacks 20 4-count
Merkins 20 4-count
Corner 2
Derkins 20 4 count
Dips 20 4 count
Corner 3
Freddy Mercurys 20 4-count
Flutter Kicks 20 4-count
Corner 4
Pickle Pounders 20 4-count
Squats 20 4-count
Section 2
Mosey to JUCOmanjaro (Cones up and back)
Station 1
5:20 Captain Thor
Station 2
Merkins 10 4-count
Station 3
5 Catalina Wine Mixer
Station 4
10 Burpees

CIRCLE OF TRUST/BOM:

1 Pet 3:7
Are we living with our wives in an understanding way?  Are your prayers being hindered?

 

Tour de Equalizer

THE SCENE: Socially Distant & Mildly Gloomy

F3 WELCOME & DISCLAIMER (Which is rapidly expanding)

WARM-O-RAMA:

  • Cherry Pickers IC x5
  • Baby Arm Circles IC
  • Windmills IC
  • SSH IC

THA-THANG:

A tour of our beloved AO-

  • Flag Circle – 20 Merkins & 20 BBS
  • Speed Humps – Pickle Pounders IC
  • Triangle – 10 4ct Mtn climbers, crab walk up and down, 10 more Mtn climbers 
  • Boat parking – broad jump up line do a burpee, mosey back to bottom, rinse and repeat
  • Boat Ramp -dry docks IC
  • Culdesac – PAX choice
  • S-Ramp – bear crawl
  • Top of the Hill – box cutters Ic & shoulder taps IC
  • Splash pad – 11s with dips & incline merkins
  • mosey a lap
  • Tennis Court – imperial Walker suicides  followed by sprints and Bernies

MARY

  • American Hammers IC
  • Australian Snow Angels IC
  • some other stuff

STRETCHES: 

  • Hamstring stretch 
  • Groin stretch (butterfly)

COUNT-OFF & NAME-O-RAMA

6 HIMs made it out this morning

CIRCLE OF TRUST/BOM:

Mark 12 – love others as yourself

How well do you love yourself?

Do you offer yourself grace when you fail or do you hold yourself to an impossible standard?

Does your self-talk build you up or does it tear you down?

Are you critical or encouraging?

Bottom line: if you loved others the way you love yourself, would they be better for it? If not, maybe it’s time for us to re-evaluate how well we are loving ourselves.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

And fill up that Q calendar

Bagging it

THE SCENE: Crispy 38
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 mile ruck run
THA-THANG:

on the football field starting at the goal line for 100 yards

10 yard row 10 reps w sand bag , farmer carry 100 yards back to start
Ruck lap do stadiums steps , both stadiums for a full lap

10 ruck thrusters every 10 yards to one end
10 front load squats or back load every 10 yards
Ruck lap w stadiums

5 ruck merkins every 10 yards
Bear crawl sand bag drag down and sand bag throw on the way back , again stopping every 10 yards for 5 ruck merkins
Ruck lap w stadiums

Big boy ruck in front 10 every 10 yards , ruck gas pumps 10 reps every 10 yards on the way back
Ruck lap Last lap w stadiums

basically 800 yards of pulling , dragging and throwing a sandbag around along with your ruck the whole time. The break was the lap around the track with stadium steps

2 mile ruck

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
4 Rucker’s not afraid
CIRCLE OF TRUST/BOM:
Just over 6.5 miles of good hard livin to start the day !
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.