F3 Knoxville

garage workout

THE SCENE: 40* and spotty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Even/odd static stretch left/middle/right
Hillbillies
Little orphan Annie
SSH
Four count merkins after running under bridge for a dry spot
THA-THANG:
Mosey south towards amphitheater, pausing for last warm up of four count merkins under the bridge.  Hop up and continue moseying up the hill towards 11th Street, then into the parking garage. At the north end up of each floor of the parking garage, there are two exercises.  One for going up the garage, the other for coming back down.  Pretty simple:

Up Exercises

  • Burpees x10
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20
  • Wall worm between large columns on the wall

Down Exercises

  • Burps (leg thrusters) x20
  • Jump squats x20
  • Plank jacks x20 (four count)
  • Jump lunges x20 (four count, ouch)
  • Burpees x10

Two 10-counts and mosey back the way we came, out to 11th Street and back down World’s Fair Park drive.  Once we get under the bridge, partner up.  Partners run in opposite directions around the outside of the two bridge supports, each time they meet do a set of partner exercises.

  • Patty-cake merkins x10 (Three rounds)
  • High five Big Boy sits x10 (Three rounds)
  • Jump squat high fives x5 (Two rounds)

Mary under the bridge where it’s dry, because why not.
MARY:
Box Cutters
American hammers
LBCs
Boat/canoe
COUNT-OFF & NAME-O-RAMA
7 Strong including 1 FNG: Walrus, Swanson, Passport, G-6, Homewrecker (FNG), Postman, Abort
CIRCLE OF TRUST/BOM:
Really just spoke about the events that occurred yesterday, and how no day is promised to us.  Try to treat every situation with love and be a positive force to everyone you meet.  Leave no doubt.

keep it simple and keep moving

THE SCENE: 32* – a heat wave compared to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins 4-ct x10
Mountain climbers x15
Shoulder taps x15
Prisoner squats 4-ct x10
Tempo lunge to sides x10
SSH x20
THA-THANG:
Run a warm up lap around the World’s Fair lawn and back past the fountains over to the war memorial.  15 minute AMRAP session of the following exercises:

  • Dips x10
  • Box jumps x10
  • WWII situps x10
  • Burpees x5
  • Four count merkins (hand release Army standard) x10
  • Sprint towards parking lot, up stairs, touch the wall and return

Quick 10 count after timer goes off.  Run back to fountains and complete another lap around the World’s Fair lawn, stopping just short of the fountains along the straight section of the sidewalk for worst DORA ever (debatable I suppose, but I wanted it to suck).  Partner up, partner A does exercises until Partner B returns.  Partner B bear crawls one light pole distance, then sprints two light pole distances before turning around and sprinting back to Partner A.  Exercises for Partner A:

  • Sit up ups x50
  • 8-count bodybuilders x50
  • Star jumps x50

This killed the remaining time, quick hop over to the fountains for BOM.

COUNT-OFF & NAME-O-RAMA
6 Strong: Duggar, G6, Huffy, Swanson, Walrus, Abort (Jenner started the workout but left shortly after warm up)
CIRCLE OF TRUST/BOM:
“Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”   – C.S. Lewis

Two things that stuck out to me about this.  I strive to keep my Q’s fresh or original, and in doing so generally end up in the same “style” that I always do.  I kept it simple for today, and in doing so got a great workout in and realized I’d probably avoided Dora’s for so long because I was afraid to use them.  The bigger takeaway for me, is what this quote says about truth.  Someone being truthful will be original nine times out of ten.  This made me reflect on how truthful I am, both in words but also in deed and to remain true to those who have placed themselves in my life and to myself as well.

Big Ball Burnouts

THE SCENE: Warm, cloudy, a bit windy, 62 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 15, Baby Arm Circles x 15 forward and backward, Tempo Squats x 10, Cherry Pickers x 5, Imperial Walkers x 10
THA-THANG:
At each location we did 4 rounds of one different exercise for 1 minute each followed by another exercise. I.E. 1 minute of burpees followed by a run up the stairs

  • Sunsphere: Burpees, Merkins, Cobras, Carolina Dry Docks; each followed by a run up and down the stairs
  • Bridge over Cumberland: Squat Jumps, Smurf Jacks, Sumo Squats, Side Lunges; each followed by bear crawls across the bridge and a walk back to the starting point
  • Amphitheater: BBS, Flutterkicks, American Hammers, Jane Fondaes; each followed by crabwalks across the stage and a walk back to the starting point
  • Then we rinsed and repeated all the above, except we did it at the sunsphere and fountains and did 30 seconds of each exercise instead of 1 minute

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Shared a bit about the Sabbath as a spiritual discipline. Typically when I think of the Sabbath I think of how Jesus said that man was not made for the Sabbath, but that the Sabbath was made for man. I think we did to use this as a reason to not engage with the topic of Sabbath rest, saying that Jesus said we didn’t have to do it, which is true that He didn’t command it, but I think Jesus said this not to discredit the Sabbath but to point out its purpose. It was made specifically for man, meaning it is worth while and beneficial to us. The Sabbath is not only one of the Ten Commandments but is also the most elaborately described of the Ten Commandments. I also encouraged us to prioritize our rest and not to wait until we felt burnt out to stop, since waiting until the point of failure to stop and rest typically leads to unfruitful rest
ANNOUNCEMENTS:
None

Battle of the Big Ball Sea

THE SCENE: A chilly 32* this morning, perfect weather to set sail.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Five men showed up in the gloom of the early morning.  Standing around would have been uncomfortably cold, so we decided some calisthenics would be a great way to keep warm.  Like proper sailors, we rowed through the exercises in cadence:
Angle grinders x12
Standing shoulder taps x15
Reverse lunges x10
Imperial walkers x15
SSH x20
THA-THANG:
After getting acclimated to the morning, we set sail away from the fountains.  It was quick and short voyage, finding troubled waters just into the Big Ball Sea.  We came full stop and the captain allowed the men to pick their own way to pass the time while he climbed to look from the observation deck.  The men decided to put their heels to heaven, chanting merrily as they went.  It didn’t take long before the waters darkened and a Kraken appeared.  Being only a crew of five, we knew we were in trouble.  Our only chance was to deprive the beast of his only food source, goo.  The goo must be burned, but we had to continue moving constantly to avoid being trapped.  Each goo igniting ritual had to be followed by quick movements around a circle to keep the men out of the grasp of the tentacles.

  • Diamond merkins x25
  • Burpees x15
  • Bear crawl 15 yards and back
  • Side lunges x15 each leg
  • Carolina dry docks x30
  • Pull ups x20
  • Jane Fonda x10 each leg (4 count)
  • Side straddle hops x50 (4 count)

The Kraken finally relented, and swam away.  The men were winded, but remained in great spirits.  I returned to the observation deck to keep an eye out, and again let the men decide how to pass the time.  Like true salty sailors, they mocked the beast with flutter kicks while I scanned the horizon.  To my surprise, the Kraken was already steaming back towards us, spraying a dark ink in the water the whole way.  The ink coated the goo, and kept us from setting it ablaze.  The men jumped into quick action, and again ran the goo burning gauntlet in the waters, this time changing the rituals to finally dispel the beast once and for all.

  • Diamond merkins x25
  • Burpees x15
  • Bear crawl 15 yards and back
  • Side lunges x15 each leg
  • Carolina dry docks x30
  • Pull ups x20
  • Jane Fonda x10 each leg (4 count)
  • Side straddle hops x50 (4 count)

Without the goo, the beast was forced to finally retreat for good.  The men, proud of their actions, pointed the ship back to port.  We sailed hard and fast into port, eager to share the tale of the day.

COUNT-OFF & NAME-O-RAMA
5 salty sailors: Huffy, G6, Swanson, 2×2, Abort
CIRCLE OF TRUST/BOM:
In keeping with the nautical theme, a quick quote: “The entire water of the sea can’t sink a ship unless it gets inside the ship. Similarly, negativity of the world can’t put you down unless you allow it to get inside you.”  You can be the type of man who is constantly filing buckets and dumping them in the ship, or you can be the man plugging holes and keeping the ship afloat.  At times, we want to act like we can’t control this or that, but the truth is we all have more control over things than we want to believe.  Be the man who sees the opportunity, not the obstacle.

Special thanks to Bartman for basically planning my Q, even though he didn’t know it and to Drifter for the literary inspiration .
MOLESKIN:
Prayers for G6’s M Bev, who will be undergoing surgery today; praise and prayers for Huffy’s 2.0, as he starts his new job; Prayers for 2×2 and other students as they return to classes
ANNOUNCEMENTS:
2nd F Event at Tank’s house tomorrow

Post Christmas Calorie Burn

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Overhead claps, Manly Arm rotations, Shoulder taps
THA-THANG:

Mosey to Sunsphere for a game of luck of the draw: either 10, 20, 30, 40, or 50 reps depending on what was drawn.

  • Exercises:
    • Merkins
    • Squats
    • Flutter kicks
    • LBC
    • SSH
    • Burpee
    • Lunge
    • Am. Hammer
    • Calf Raises
    • Jane Fonda
  • Mosey to Amplitheater:
    • 100 reps total of
      • Merkins/Squats
      • Lunge/Dips
      • LBC/Step ups
  • Mosey back to fountains and divide into 2 teams.  Each team did Boat/Canoes while one team member ran with coupon down the street and back, tagged the next man, until everyone had carried the coupon.
  • Circled up with coupons for a ring of fire.
    • Held “Al Gore” while coupon was passed doing 5 overhead presses each x 2 rounds.

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6
MOLESKIN:
ANNOUNCEMENTS: