F3 Knoxville

Tag: Abacus

Happy Father’s day Asylum Beatdown!

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS:

Run-a-thon Father’s Day Special

THE SCENE: Sunny with a high 85F temperature.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Motivators
  2. Raise the roof
  3. Tempo squats
  4. Leg stretches

THA-THANG:

Workout 1:

  1. Slow mosey to road going down Everest
  2. Mountain climbers in cadence on the curb

Workout 2: Mosey to bottom of Everest

  1. High knees
  2. Butt kicks
  3. Side straddle hops
  4. 4x sprint up to tree then back down
  5. Charge up to Basecamp

Workout 3: Hill repeats on Basecamp x5

  1. Mountain climbers 4ct in cadence
  2. Shoulder tapos 4ct on top

Workout 4: Colosseum rounders – run around colosseum with mountain climbers in between sets.

Workout 5: Indian Run going to colosseum then back to AO. Mountain Climbers in between runs. 

MARY:N/A

COUNT-OFF & NAME-O-RAMA
12 HIMs including a 2.0

CIRCLE OF TRUST/BOM:
Father’s Day is coming up this weekend and last Tuesday, during the board meeting at the Asylum PM, Mr. Jinxy said something that really struck me, “Quality time with your children is important, so as quantity”. As a young father, this really hit home for me. Being with your 2.0s physically makes a big impact on their personal development. We only have a limited time with our fathers. And I’m pretty sure they would love spending time with you this weekend!

So, gents, I advise you to go and spend more time with your children and fathers, better yet, spend time – whether it be breakfast, lunch, dinner, snack or coffee, this Father’s Day. Don’t forget to tell ‘em you love them and how much you appreciate them being there with you.

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.

THE SCENE: Mostly sunny and a steamy 80-something degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • side straddle hops
  • baby arm circles
  • rockettes
  • a little of this and that
  • 5 burpees

THA-THANG:
Mosey to the pit under the coliseum for some doras with battle buddies

  • 100 Merkins
  • 100 Flutter kicks (2 count)
  • 100 Bobby Hurleys

Mosey to the Derby for some Ghosts Baseball – split into 1s and 2s from battle buddies

  • 1s go to first and do 5 no touch merkins and run back home while 2s do dealer’s choice exercise during duration – then 2s go and 1s stay
  • 1s go to 2nd and do 10 no touch merkins and then back, same dealers choice
  • 1s go to 3rd for 15 no touch merkins and then back, same dealer’s choice
  • Last is a simple homerun trot while 2s do burpees through the full duration

Mosey to first hill on the way back towards Coliseum

-a quick 7’s with squats and merkins

Mosey then to the base of Pickett’s Charge hill for the Pickett’s Charge Suicide run

  • Run up to first tier and do 5 prisoner get-up then back to bottom
  • Run up to 2nd tier and do 10 shoulder taps and then back to bottom
  • Last run up all three tiers to Coliseum area and do LBCs until the 6 comes in

Mosey back to AO and we are done

 

MARY:
n/a
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the following quote: “Snark isn’t wit. Cynicism isn’t wisdom. And arrogance will open a lot of doors but get you nowhere in the room with anyone who actually knows what they’re talking about.”

Discussed not just avoiding those behaviors, but loving on and trying to understand other men who do use them instead of discarding them.

MOLESKIN:
n/a
ANNOUNCEMENTS:
n/a

Asylum PM

THE SCENE: 84 degrees warm and sunny with cool breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop

Baby arm Circle then reverse

stretching bending forward

Cherry picker

Slow tempo Squat

Merkins

and stretching one leg at a time in squat position with one leg out.

THA-THANG:
Mossy to the North of the Coliseum then Pyramid exercises x 10 reps single count start with following exercises

  • Merkins
  • Dry docks
  • Shoulder Tap
  • Squat
  • Lunge
  • Side straddle hop
  • Then
  • Mossy to the other side of the coliseum down to the steps and field.
    Pick up a rock and perform
  • Biceps Curls, shoulder press, rows and triceps. Every exercise, mossy to the base of the steps and back to do another exercise with the rock until you completed all the exercises.
  • then mossy to the Trees (Tres Amigos) Three Amigos then perform Abs Cocktails
  • 20 count Flutter Kicks, Hello Dolly, Box cutter and Bigboy sit ups.

Mossy again to the stop sign and Bernie sanders with 3 stops with Squats each stop and the last top with Side straddle hop. Mossy to the bat cave and abs exercise, mossy down to the steps and another flutter kicks and run to the steps. And Recover

COUNT-OFF & NAME-O-RAMA

14 HIM came at the Asylum PM

CIRCLE OF TRUST/BOM:
Find Comfort with your life and work hard to achieve your goals
MOLESKIN:
Please say a Prayer to Abacus Mom for full healing and recovery.

Big Shoes to Fill

THE SCENE: HOT! 90 degrees, mostly sunny, but a slightly coolish breeze kept it from being unbearable.  Pele is going to melt this summer…!
F3 WELCOME & DISCLAIMER

Check!
WARM-O-RAMA:

– 20 SSH (4ct, IC)

– 20 Moroccan Nightclubs (4 ct, IC)

– 10 Windmills (4 ct, IC)

– Leg/hamstring stretches, left leg over right, then reverse.

– 10 Plank Jacks (4 ct, IC)

THA-THANG:

Warm up Mosey around Admin building.  Picked up Pusher on the way back.

  • EVEREST SUMMIT PYRAMID: Do the exercise, then run up Summit each time. Wait at the top, come down as a group.  Cheer on your fellow PAX!
  • Exercises will be the following (all single count, 15 sec count in between rounds)
    • 20 Iron Mikes
    • 20 Iron Mikes, 20 Jump Squats
    • 20 Iron Mikes, 20 Jump Squats, 20 Merkins
    • 20 Jump Squats, 20 Merkins
    • 20 Merkins
  • MOSEY to grassy area near Roadshow Run. Three cones will be laid out for a BEARMUDA TRIANGLE!
    • Bear crawl to first cone, 1 Burpee, second cone, 2 Burpees, third cone, 3 Burpees.
    • Rinse and repeat x2 (only one Burpee per cone on the second round).
  • MOSEY to Intersection of Trail and Road
    • 20 American Hammers
  • MOSEY to stop sign at northeast corner of Admin building drive.
  • DORAS: Partner 1 Bernie Sanders to end of Guard Rail, then runs to tree, 1 Burpee, then runs back. Partner does the following:
    • 100 Gas Pumps / 100 Pickle Pounders / 100 Froggy Jumps
  • AYG to AO.

MARY:
Random assorted mix of core exercises.

COUNT-OFF & NAME-O-RAMA
10 men, no FNGs. Lilydipper and Jinxy met us for the Board Meeting

CIRCLE OF TRUST/BOM:

As many of you know, Lilydipper stepped down as our AOQ last week.  He’ll be out for a while because of his hip, and there needs to be someone who’s here at the AO on a pretty regular basis, so he and the leadership team asked me if I’d take on the role.  At first, I was reluctant. As I told them, Lilydipper is the one who first introduced me to F3 and the Fake Gloom PAX, and is one of my closest friends and mentors in the world, and I he’s our AOQ, simple as that.  But, as with the Nan’taan position, it’s a good thing to transition in fresh blood on a regular basis and give more people a chance to take on leadership roles. So I accepted.  But the first thing I want to do is for us all to convey our deep appreciation to Lilydipper.  I wouldn’t have come to my first F3 without his introduction to what it was all about, and after that horror show, I damn sure wouldn’t have come to my second one without his encouragement.

So you Fake Gloomers are stuck with me for a bit.  It’s a pretty hands-off position.  I’ll make sure the Q calendar gets filled up, let everyone know about general stuff going on, but I do want to re-emphasize a few things that I would like us to focus on a bit more going forward.

  1. Community Service: We are here not only to work out, but to become better leaders, and to be a leader you first have to be a servant.  I ask each of you to evaluate how you can better serve your community, families, and churches.  Leaders must lead by example, and by actively participating in helping others, you take that first huge step.
  2. Cheerleaders for each other: We need to be cheerleaders for each other, as well. One of our biggest resources and source of strength and encouragement is each other.  Let’s continue to verbally encourage the man to your left and right during workouts. I know if I hear a “Way to go, Pele!”, or a “Finish it off, don’t quit!” from one of you Bozos it really encourages me, gives me a second wind.  Fist bumps and high fives, are back on the menu, too, now that COVID is relaxing its grip.  Help each other get through the workouts, especially now that the summer heat is upon us.  And this goes for stuff going on OUTSIDE the AO, too.  Personal issues, just a simple question about well-being, etc. can go a long way.
  3. Re-commitment to the values of F3. For some of us that have been in this awhile, there’s a tendency to take it for granted.  To just show up, get in a little exercise, maybe have a cold beverage at the Board Meeting.  But I’m going to try to re-commit myself to the basics again, and I hope you join me.
    1. Form. Not cutting corners. Especially when we’re tired.
    2. Positivity. Open to all men, all religions. F3 is apolitical.  We hear enough of that stuff on the news or in other facets of our lives.  Let’s keep that out of our community.
    3. As Crawdad says, show up, but SHOW UP ON TIME! Let’s recommit to being here by 5:45 pm. We often seem to double our numbers from the time the disclaimer begins to when we mosey, with a few stragglers arriving even later. Being on time shows a commitment and respect for the PAX.

In short, I want us to be the leaders in Knoxville in the way we work out, the way we support our communities, and the way we commit to a common cause of self-betterment through service. I’ve been proud as heck of our contributions to service drives, F3 Knoxville events, and our commitment to embracing the Suck.  But we can always be better.  There is more work to be done.  Let’s GO.

MOLESKIN:
Prayers for Lily’s wife, who is undergoing a heart test on Thursday.
ANNOUNCEMENTS:
Big Ball convergence cancelled, sign up for Dog Pound CSAUP ASAP!