F3 Knoxville

Category: Arsenal

The Rinse and Repeat Merit Badge

One comment

THE SCENE: Clear skies, temperature 53 F, humidity 77%, winds SSW 2 MPH
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, baby arm circles FTU&BTD.
THA-THANG:
Starting from Grinder, mosey to the concession stand via Indian Run with each lead HIM receiving and carrying 20 pound weight. Stop at concession stand for flutter kicks IC as a regroup.  Continue to tennis courts for bear crawl OYO from gate for length of first net and crab walk OYO length of second net.  Lunge back to gate and start flutter kicks until regrouped.  Exit tennis court to retaining wall of greenway bridge and do ten Derkins OYO.  Cross bridge and begin explanation tour of OYO exercise stations along the Rinse and Repeat.  Scatter Pax to stations and initiate exercise.

  • WWII sit ups – ten
  • Squats – twenty
  • Merkins – ten
  • Monkey humpers – twenty
  • Dips – ten and Grady Corns – thirty  = Do both to relieve congestion at the bench for the dips.
  • Burpees – ten
  • Rinse and Repeat above by running back to WWII sit up station.

MARY:
Hello Dollies.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If you’re offered a seat on a rocket ship, don’t ask what seat.  Just get on!
MOLESKIN:
ANNOUNCEMENTS:

Figure Eight

THE SCENE: Temp of 30 but felt like 24 (according to my weather app)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Windmills x10 IC
Cherry Pickers x8 IC
Mosey over to the track
THA-THANG:
We did a figure eight on the track. Starting about halfway down one of the straight sides you burpee broad jump about halfway across the field. Run to the cone on the other side and go halfway around the track doing the exercises at each cone (see below). When you get back to the starting point, bear crawl about halfway across the field and run the other half of the track to start again (making a figure eight!). Rinse and repeat for time.

  • Cone #1 – 30 Ankle Touches (2 Count)
  • Cone #2 – 20 Squats
  • Cone #3 – 15 Dry Docks
  • Cone #4 – 10 Burpees
  • Cone #5 – 20 BBS

MARY:
Mosey back to the basketball courts. That’s all we had time for
COUNT-OFF & NAME-O-RAMA
4 Men this morning
CIRCLE OF TRUST/BOM:
Self Discipline has been on my mind a lot lately. I listened to the audio book Atomic Habits by James Clear recently and he talked about changing your identity. One example for me is that I want to complete two Motus triathlons this summer. My goal should not be to finish the triathlons, but to become a triathlete. When you change your identity, it changes how you do things. Now when I go to do something unhealthy, I think about whether or not a triathlete would do that. Because I am a triathlete and a triathlete wouldn’t do whatever it is I want to do, I don’t do it. This works no matter what your goal is. Want to quit smoking? Identify as a non-smoker. A non-smoker doesn’t smoke and that’s what you are, so you don’t smoke. Want to run a marathon? Then identify as a runner and do what runners do. So far it seems to be working for me!
MOLESKIN:
Today is Good Friday. Try to take some time to think about what that means to you. Happy Easter!
ANNOUNCEMENTS:
See the service opportunities channel in slack. If we have enough interest maybe even make one for Blount County? Let’s continue being HIMs outside of the gloom.

Mopping Puddles in the Oval Office

THE SCENE: Rain…a lot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH, Side lunge, Frankenstein, tempo squat, Little baby arm circles

THA-THANG:

 

  • Run to stairs and descend into 5 burpees
  • Run up stairs and run lap, reps at every start and end of straightaways (4 stops).

Exercises at stops:

  • Jump Squats- 1st stop
  • T-Muricans- 2nd stop
  • Imperial Squat Walkers- 3rd stop
  • Big Boy Sit Ups- 4th stop

rep count starts at 2 and increases by 2 every lap. 2-4-6-8-10-…..

  • Indian Run back to AO

MARY:
Flutter kick until time (1:30).
COUNT-OFF & NAME-O-RAMA
Had a guest pax posting from Ohio! Welcome, Carp, it was good to have you!
CIRCLE OF TRUST/BOM:
Praise God from whom all blessing flow …even on the gloomy, rainy days.

Arsenal stroll through the park

THE SCENE: Cold and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to Pearson Springs and did some SSH, cherry pickers, and side lunges along the way.
THA-THANG:
Under the pavilion do:

  • Squats x 5
  • Step ups x 5
  • Dips x 5
  • Go to parking lot and the first space line do a merkin
  • Run loop
  • do x 10 everything in the pavilion
  • go to parking lot and do a merkin at the first line and side bear crawl (if that’s a thing) to the next parking spot line and do x 2 merkins
  • run loop
  • do everything under the pavilion x 5 until you max out at 20.
  • increase your line by one each time doing the Merkins at each line along the way.

MARY:
Mosey back to AO stopping to do BB, LBCs, tempo decline BB along the way. Once at the AO do WW2s and instead of ABCs we did 123s up to 20.  Finished with LBC until time is called.
COUNT-OFF & NAME-O-RAMA

9 came out this morning

CIRCLE OF TRUST/BOM:
Today is a good day to try.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Kracken at the Tracken

THE SCENE: Gloomy but warm at the Tracken
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 side straddle hops, since Moses asked for it

Tommy Boys OYO – Swing arms back and forth (fat guy in a little coat)

Little Baby Arm Circles forward and backward

THA-THANG:
Insert information about the workout.

  • Moseyed to the Tracken (track)
  • Began a Kracken, 8 stations, do 50 of the exercise listed, run a lap, pass the exercise you did and start over on the next one.

 

  • 50 Merkins
  • 50 Squats
  • 50 WW2 set-ups
  • 50 Burpees
  • 50 Iron Mikes
  • 50 Monkey Humpers
  • 50 Mountain Climbers
  • 50 Bobby Hurleys

MARY:
Some Flutter Kicks LBCs to finish it out.

CIRCLE OF TRUST/BOM:
Just expressed gratitude for F3 and all it has done for me, at the beatdown and out in the real world.  I will truly miss this group and will drop in every chance I get.

ANNOUNCEMENTS:
Napster is moving, last day and Q, tomorrow at the Bomb Shelter