F3 Knoxville

Tag: Abacus

No Running

THE SCENE: 32 crisp & clear

F3 WELCOME & DISCLAIMER

Standard stuff – no FNGs today

WARM-O-RAMA:

  • SSH x 10 IC
  • Tempo Squats x10 IC
  • Tempo Merkins x10 IC
  • LBAC fwd/bckwd
  • OYO stretches for 20-30 seconds

THA-THANG:

  1. Lunge across parking lot to the outhouse
    • PAX choice:  30 normal box jumps on the low wall or 10 box jumps on the high section of the wall
    • Plank when finished
  2. Move to road & Forward Crab Walk up the hill to the speed bump
    • 25 Diamond Merkins at the speed bump
    • Ab work until 6 finishes (alternate 10 crunch, 10 flutter kick)
  3. Burpee Broad Jump up the remainder of the hill to the Do Not Enter sign
    • 50 Calf Raises at the sign
    • Ab work until 6 finishes broad jumps – same as above
  4. Bear Crawl parking spaces to the parked Jeep.  Paula Abdul style (2 fwd, 1 back).  5 Carolina Dry Docks each time you stop to change directions.
    • Abs until the 6 finishes
  5. Duck Walk back to where we started the bear crawls
    • 50 Squat Jumps
    • Abs until 6 finishes
  6. Inchworm Merkin down the hill to the speed bump
    • 25 Superman Swims
    • Abs until 6 finishes
  7. Groucho Walk down remainder of hill to the parking lot turn in
    • No exercise here….mosey back to AO & circle up for count off

MARY:
No formal MARY – plenty of abs during workout

COUNT-OFF & NAME-O-RAMA
16 strong!  La-Z-Boy, Frosty, Butters, Pusher, Flute Loop, Scooter, Pogo, Snitch, Boones, Deadhead, Smoker, Shooter, Sparky, Mayberry, Abacus, Bartman

CIRCLE OF TRUST/BOM:
Simple question:  Do you obey what God tells you to do?  If not, why not?

MOLESKIN:
Today was tough…everything we did was a long, slow grind.  PAX did an awesome job pushing themselves.  Great time today and glad to oblige Mayberry with a workout he could do while his foot heals up.

ANNOUNCEMENTS:
Hardship Hill coming up 5/19

Boom!

THE SCENE:
54 and slight drizzle

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x25 IC
4ct Squat x15 IC
4ct Imperial Walkers x15 IC

Count off into teams of 5 and then mosey to the top of the hill next to the parking lot.

THA-THANG:
Bumper Circuit
One group at Stations 1-3, two groups at Station 4. When Q says “go” one team at Station 4 makes the loop to cone 1.  All other groups do the exercise at the cones, alternating between the exercises.  When the group running gets to Station 1 all the groups shift and the group at Station 4 runs the loop. Rinse and repeat.  All exercise are done in either x10, x15 or x20 rep sequences based on physical ability.

  • Station 1 (at new retaining wall on the trail)
    • Box Jumps & Dips
  • Station 2 (front parking lot)
    • Dry Docks &
  • Station 3 (side parking lot)
    • Wide Merkins &
  • Station 4 (Top parking lot)

MARY

COUNT-OFF & NAME-O-RAMA
38 PAX

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:
CSAUP – Bomb Shelter Run THIS SATURDAY!

CMUs are heavier when waterlogged

THE SCENE: Dog pound, rain coming down like a gentle kiss by a camel, 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

high knees x20, cherry pickers x10, BACs x20

THA-THANG:
Partner up. One CMU per team. Take CMU to bottom of Matterhorn. (We did not run with them, we transported them there) curling them on the way.

at Matterhorn: partner 1 does curls,presses,tris,and squats x10 each with CMU while partner 2 runs up Matterhorn to light pole and does 2 round the clock mericans on the hill. Switch and repeat, alternated Matterhorn run with 50yd r.lun down lot to do 20 squat jumps..

leave CMU and mosey to pavalon. 5 pull ups, 10 dips, 15 incline mericans, 20 step ups. Repeat x 3

mosey to “boat” picking up CMU on the way. At boat, 10 declines on guardrail while partner does 10 sumo squats with CMU. Repeat.

mosey to AO with both partners carrying CMU at same time.

MARY:
Am hammers, imp walkers x20
COUNT-OFF & NAME-O-RAMA
8 attending
CIRCLE OF TRUST/BOM:
What is your legacy? If you died today, what would people say about you? My pastor Rev. Doug Sager passed away this week and he left a legacy behind him of epic proportions. Let’s drive for that.

MOLESKIN:
Rainy bad moods were put to rest…for the most part. Prayers for Bowflex’s MIL, and La-z-boy’s grandmother. Praise for Tanks SIL- no cancer!
ANNOUNCEMENTS:
None

WAR at the Asylum

THE SCENE: Gloomy and War like! Nah, pretty good weather.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Jog across PL, High Knee skip PL, karaoke PL, ALL x2
THA-THANG:

With 43 Pax, we must divide and conquer so we played a game of WAR!

  • Split into 2 groups
  • Taking turns, a man from group 1 and a man from group 2 sit down and play the game war with the provided deck of cards.
  • You loose, Your Whole group does 10 burpees
  • You win, man that turns the winning card leads his group IC in 10 SSH 4 ct
  • When 2 cards end the same, 3 cards are pulled from each side and laid down, the 4th card is turned up to reveal the winner. LOOSING group does 20 burps, the winning group takes a victory lap. Each group actually lost to war once, but one group definitely did more burps!
  • repeat until all cards are played.
  • Mosey back to the AO for DORACIDES, Partner up for 100 merkins, 200 BBS, and 300 squats

MARY:
Plank holds, then 5 merkins IC

Hello dolly x10 IC

Iron cross for 10 seconds

Never cross dolly x 10 IC

FLutter kicks x20 IC by the FNG “Dog Bite” Great job FNG!!
COUNT-OFF & NAME-O-RAMA
43 Pax inc 1 FNG Not tagged but there…. Sleep over, Ponder, and Dog Bite. Dog bite is registered but its not tagging, the other 2 are not registered….FYI
CIRCLE OF TRUST/BOM:
DISPOSITION=A persons inherent qualities of mind and character. F3 has a great disposition and the men of F3 have rubbed off on me and made me a better man. Still a LONG WAY to go for me but I am greatful and hopefully F3’s Disposition will affect other men in our community and make us better. Lets GOOOOOO! AYE!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:CSAUP COMING THIS SATURDAY AT ALCOA!

GoldiBlox

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

  • SSH IC x 25
  • Tempo Squat IC x 10
  • Merkins IC x 10
  • Nancy Kerrigan IC x 10

THA-THANG:

3 Man Teams – 4 Circuits

Circuit I (2x Through running until PAX completes)

  • A – Goblet Squat
  • B – Burpee
  • C – Goldi-Blox (Travel Exercise)

Circuit II

  • A – Brick Switch Merkins
  • B – American Hammers
  • C – Weighted Lunge

Circuit III

  • A – Weighted Calf Raise
  • B – Rock Climber
  • C – Squat Walker (Weighted Duck Walk)

Circuit IV

  • A – Squat & Press
  • B – Merkins
  • C – Broad Jumps

Sprint 2x Through

 

Quarter Pounder (Cheese Optional)

  • Run 25 yards – 25 Merkins
  • Back Peddle – Run 50 Yards – 50 Squats
  • Back Peddle to start – Run 75 Yards – 75 American Hammers
  • Back Peddle to start – Run Full Length of the Parking Lot – 100 SSH

MARY:
We ran out of Time – I had Colt 45’s planned though
COUNT-OFF & NAME-O-RAMA

16 PAX
CIRCLE OF TRUST/BOM:

The common denominator in all of these mass shootings, and the sexual misconduct violations are that all of the perpetrators are MEN. It’s men that are hurting our women and children. It stresses the importance of pulling men out of isolation and into community.

MOLESKIN:

With all of my mis-q’s today it felt like a VQ. I’m thankful for you men that I consider brothers. Thankful for your support and your leadership. Iron truly sharpens Iron.
ANNOUNCEMENTS:
See Announcements section