F3 Knoxville

Tag: Abacus

Fantastic Figure 8’s

THE SCENE: Shew, it’s sticky out there.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 5 burpees OYO
  • 10 Lunges (each leg, OYO, much to Mayberry’s dismay)
  • 15 Imperial Walkers (IC, for Mayberry)
  • 20 Squats IC (super slow, for the old people)
  • Little baby arm circles x 10 each direction

THA-THANG:
Mosey to the parking lot where a ~1,000 ft figure 8 course was laid out. The following exercises were performed throughout each lap:

  • 25 LBC’s (4 ct.)
  • 10 pistol squats (each leg)
  • 25 Hello Dolly (4 ct.)
  • 10 Oblique Crunches (each side)
  • Burpee broad jumps
  • Lunges
  • Bear Crawl
  • Stair climbs x 2
  • Gorilla Shuffle
  • Inchworm merkins
  • Crabwalks

MARY:
La-Z-Boy lead through some more hello dollys, since we hadn’t had enough yet.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Be aware of who & what you spend your time on. I recently observed a man take a phone call during his daughter’s dance practice and act annoyed that the dance practice was interrupting his phone call. While there is a time and place to focus on work and to be diligent, there is also a time and place to be wholly present for our friends, family, etc.
MOLESKIN:
Mayberry wore a weight vest (again) and still kicked our asses. That guy is a beast.
ANNOUNCEMENTS:
Don’t forget about F3 Convergence on Memorial Day. Also, a Murph workout at 9:00 a.m. organized by Abscess. Last, please sign up to Q! We are going to start trying to fill up the month’s schedule on the last week of the previous month. If you’re skeered, please reach out to a “veteran” Q or research the Q101 info on F3’s website. It’s not hard, it’s very rewarding, and everyone appreciates your efforts!

Hardship Hill part Deux

THE SCENE: Cool & Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Cherry Pickers IC x 10
  • Squat IC x 10

THA-THANG:
Indian run to Matterhorn for an Elevated Escalator. Do one exercise, then do 1 & 2, then do 1, 2 & 3… After you do all the exercises in one circuit, remove the first one, then the 2nd until finished.

  • Hand Realease Burpees x 5
  • Iron Mike’s x 10
  • Skaters x 20
  • Squat Hops x 30
  • Star Jack’s x 40

MARY:

  • MTN Climbers IC x 50
  • Flutter Kicks IC x 40
  • Box Cutters IC x 30 (Sparky)
  • Peter Parker’s IC x 20 sec (Tweet-E)
  • Squats OYO x 10
  • HR Burpees OYO x 5
    COUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Doing physically hard things makes other hard things in life more obtainable.
    MOLESKIN:
    PAX worked hard today. We really struggled with forming the circle today, guess we need more practice.
    ANNOUNCEMENTS:
    None at this time

A Moose what?

THE SCENE: 50s with shoooooooorrrt shorts
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15 IC

LBAC (Arm circles) Forward and Backward x 10 IC

Butt kickers and High Knees

30 sec OYO

Jabberin Jaw 30 sec

 

THA-THANG:

Teams of Two

W/ CMU Cycle AMRAP Squats, Curls, and Press while partner runs to end of the lot

 

At the end of the lot 20 merkins are done (then 18,16….)

Did some mary in there about halfway

Switched to BBS (NOT SQUATS) same as prior set

Some other baloney

CMUs put up and off to the tennis court

 

At this point, I had gone very far off my original plan, I said yes to the moment in the morning.

 

We proceeded to the exercises given by the PAX

Lunges, frog jumps, Tweet-Es exercise (EZ up?? get yo butt up without using your arms)

Hello Dollys at the very end with a lotttaaa eye contact

MARY:
She was in there
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There’s a reason that we a have a tendency to notice and give our attention to certain things. For example, when I walk into a room, I do not begin to count the ceiling tiles, or the notches in the picture frames. We ascribe value to things around us. That being said, if something matters, you ought to pay attention to that. When it comes to people that I value, I have a tendency to ignore, or very passively pay attention to them. My challenge is to be better at the little things such as eye contact, providing feedback, actually listening and remembering what is being discussed. If you are not doing these little things not only are you not demonstrating that you value the other person, but you’re not embodying the virtuous values (Forthrightness, Compassion/Love, Graciousness, Gratitude… etc.)

 

Put down the project and ask someone how their day was…. you may be surprised what you find.

 

MOLESKIN:
Very Happy to be out there with you guys. Keep hustlin

 

Also, La-Z-Boy and Bartman are doing side bets before the workouts…. beware!
ANNOUNCEMENTS:
HH

Pick your poison

THE SCENE: Equalizer 47 degrees, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to flags and do SSHs and Merkins
THA-THANG:
Do following exercises and qty. before completing one lap around track and move to next exercise. You can do them anywhere along track and in any grouping you wish. Total must be 46.

  • Dry docks x46
  • Bobby Hurley’s x46
  • Merkins x46
  • Iron mikes x46
  • shoulder taps x46 each shoulder
  • Bear crawl steps x46
  • Diamond Merkins x46
  • squat jumps x46
  • wide Merkins x46
  • lunges x46 each leg
  • LBCs 4ct x46

REPEAT if  necessary

MARY:
Flutters and stuff
COUNT-OFF & NAME-O-RAMA

9  PAX, toebox, tank, abacus, woodshack, hot tub,  detention, choirboy   bunny, peekaboo

CIRCLE OF TRUST/BOM:
“Know therefore that the Lord your God is God; he is the faithful God, keeping his covenant of love to a thousand generations of those who love him and keep his commandments.”
‭‭Deuteronomy‬ ‭7:9‬ ‭
MOLESKIN:

It wasn’t the hardest q in the world, but  that’s OK

ANNOUNCEMENTS:

HHOCR, prayers

Manjaro Deathmarch

THE SCENE: a perfect 55 and clear.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
25 SSH, 20 Windmills, 10 Imperial Walkers, 10 Cherry Pickers,

Manjaro Deathmarch

At the base of JUCO Manjaro start this sequence of exercises.  AFTER the EVEN exercises, start back at number #1 and sequentially work back up to where you were.  For example, after 10 Frogs, start back at 1 burpeee, then 2 lunges, and continue on to 12 Parker crawls, then back to #1 Burpee.  Each time you progress through the sequence add onto what you’ve done by 2 exercises.  The ODD exercises are stationary, while the EVEN exercises are traveling exercises.

  1. Burpee
  2. Lunges
  3. Merkins (4ct)
  4. Lunges
  5. SSH
  6. Inchworms
  7. American Hammers
  8. Broad Jumps
  9. LBC’s
  10. Frogs
  11. Freddy Mercury’s
  12. Parker Crawls
  13. Mountain Parkers
  14. Lunges
  15. Peter Parkers
  16. Inchworms
  17. Leg Lifts
  18. Broad Jumps
  19. Imperial Walkers
  20. Frogs
  21. Plank Destroyers

We made it to 16 inchworms before time to sprint to the top of JUCOManjaro.  Then mosey back, with chereokee, bernie, alternates.

MARY:
A nice long Jailbreak

CIRCLE OF TRUST/BOM:
Let your yes be yes and your no be no.  37 All you need to say is simply ‘Yes’ or ‘No’; anything beyond this comes from the evil one.  https://www.biblegateway.com/passage/?search=Matthew+5%3A37&version=NIV

1 Samuel 20 14 But show me unfailing kindness like the Lord’s kindness as long as I live, so that I may not be killed, 15 and do not ever cut off your kindness from my family—not even when the Lord has cut off every one of David’s enemies from the face of the earth.”

https://www.biblegateway.com/passage/?search=2%20Samuel+9&version=NIV

 “Don’t be afraid,” David said to him, “for I will surely show you kindness for the sake of your father Jonathan. I will restore to you all the land that belonged to your grandfather Saul, and you will always eat at my table.”

https://www.biblegateway.com/passage/?search=2+Samuel+9%3A7&version=NIV

ANNOUNCEMENTS:
Hardship Hill right around the corner.