F3 Knoxville

Tag: Abscess

Pyramid Scheme

THE SCENE: A nice reprieve from 2 days of rain with plenty of humidity to go around.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop x 20
  • 1 Burpee
  • Imperial Squat Walker x 15
  • 2 Burpee
  • Merkin x 10 (4 ct)
  • 3 Burpee
  • Baby Arm Circles x 15, Over head Clap x 10
  • 4 Burpee
  • TN Rocking Chair x 15

THA-THANG:

Mosey to the lower parking lot, See Skunk, Stop abruptly, fast mosey…

Pyramid Scheme.    Partner up with someone of similar speed.  Run in the opposite direction and every time you meet do 25 of the following exercises with the exception of burpees which are x 10

  • lap 1 merkins
  • lap 2 merkins, superman
  • lap 3 merkins, Superman, mtn climbers
  • lap 4 merkins, Superman, mtn climbers, Bobby Hurley
  • lap 5 merkins Superman mtn climbers, Bobby Hurley and burpees
  • lap 6 Superman, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap

Mosey to the Cloud.

  • 7’s with Box jumps and Bulgarian squats

Mosey through the start point to the base of baby Everest….sike.  No, we are not going to circle up for mary.

  • Grinders x 3 
    • Sprint up the hill 2 burpees
    • Reverse up the hill 4 burpees
    • Sprint up the hill 6 burpees

MARY: Flutter kicks by 30, BBS x 20

CIRCLE OF TRUST/BOM:
Be Proactive in life not Reactive.   If you only react to the day you will be subject to the circumstances that come your way.   Working out in the am before the sun comes up ensures you will get it in.   We can proactive in our spiritual lives and relationships as well.   “Play the ball before the ball plays you”

Sparkle

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
My usual thang ya know

SSH

T Squat

T Merk

High Knees/Butt Kickers

45 secs OYO stretch
THA-THANG:
Partner mosey to the blue court (Not the tennis court Sparky)

One partner wall sits while the other bear crawls to the other end and does 5 blockees, then runs back

Complete 5 cycles

Next we mosey’d to the lot next to the blue court.

11s blockees + dry docks

And that was ittttt

Small amount of Mary at the very end

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
It was the anniversary of the invasion of Normandy. I shared two stories from a book (Feet of Clay) written by a POW that was freed in Poland by the Russians shortly after Normandy. The POWs witnessed civilians being murdered outside of combat zones. So, I wanted to share that not only should we be grateful for those that serve and sacrifice in combat, we should also be thankful that our communities are not torn apart by conflict. We are not stuck between two powerful nations with destructive ideologies like those in Eastern Europe (and of course elsewhere in the world).
MOLESKIN:

ANNOUNCEMENTS:

Time

THE SCENE: Beautiful sunny Thursday

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
We allowed warmups to be led one workout at a time selected and led by each member.   Sidestraddle hops, high knee stretches, arm circles, cherry pickers, twists, bend and stretch, etc..

THA-THANG:
We started at the administrative building making our way in a circle back to the AO hitting 5 different locations for timed workouts along the way.

Mosey to bottom of hill closest to Northshore

60 seconds of air squats, 10 sec rest, 30 seconds of merkins, 10 sec rest, repeat

Mosey to chapel

60 seconds iron mikes, 10 sec rest, 60 seconds plank, 10 sec rest, repeat, 10 Derkins

Mosey to pavilion

45 seconds of dips, 10 sec rest, 45 seconds of step ups on bench, 10 sec rest, repeat

Mosey to CMU pile

45 seconds of curls, 10 sec rest, 45 seconds of over head press

Mosey to plaque at top of hill

60 seconds LBCs, 10 sec rest, 30 seconds tempo merkins, 10 sec rest, repeat

Mosey back to AO

MARY:
one round of bug swats

COUNT-OFF & NAME-O-RAMA

9 HIMs, missed tags: J Lo and Sugarhill

CIRCLE OF TRUST/BOM:
We spoke of Time and how precious it is. Reminder to make time for the important people and tasks in our lives

MOLESKIN:

ANNOUNCEMENTS:

It’s High Heels in the End Zone

THE SCENE: If there was a nicer Saturday morning to work out in, I don’t want to know about it
F3 WELCOME & DISCLAIMER Cap’n was there, so I think that covers us
WARM-O-RAMA:
Archie and Cap’n were in cooldown mode after 3 rucking miles…Pusher and Crawdad were pulling in…

10 Windmills IC while waiting for Crawdad and Pusher

25 SSH, but only 5 IC. The other 20 we were supposed to do in our heads. We did not all end at the same time. Could’ve been Q’s fault. 10 Burpees OYO.

BAC forward and reverse, OHCs in between

THA-THANG:

Little Mosey over to the base of Spaceship Hill. Catch Me If You Can with 10 LBCs to the stop sign on the far side.

Another mosey down to Area 51, which has missed us, and which also had an unidentified structure. We took it apart and did some CMU Doras. Pusher found a hole that was hiding, but recovered on the mosey like the badass that he is. 

Indian run over to the FiA parking lot, where Abcess had already delivered baloons. We presented them with a birthday present, candle, and we sang Happy Birthday. Q started us off about two octaves too high but he is not paid for his beautiful singing voice.

Down to the soccer fields to meet Jack Webb! Back in college we used to play Ultimate Frisbee, so we played in Jack’s honor. 2 burpees for everyone if the frisbee touches the ground, 5 merkins for a team that gets scored on. High Heels got the Golden Glove Award.

MARY:
Mary Schmary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Rats and roaches live by competition under the laws of supply and demand; it is the privilege of human beings to live under the laws of justice and mercy.”
― Wendell Berry

MOLESKIN:

ANNOUNCEMENTS:

Hot + Dragon Fire –>Burn

THE SCENE: 

88 ish, partly cloudy and light occasional breeze

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

arm circles up
arm circles down
High Knees oyo
SSH 20 IC(mostly)
Cherry Picker 16 IC

THA-THANG:
Insert information about the workout.

Mosey to shade area down hill by rte 66

  • Nickel dime quarter – every 5th light pole
    • BBS
    • squat jacks
    • Hello Dolly (4 ct)
  • go to shaded area across grass area to cone
  • Welsh Dragons
  • Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 merkin, 1 plank jack, and tap the BACK of each shoulder 1 time. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 merkins, 2 plank jacks, 2 sets of back of shoulder taps… etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first.
  • Mosey to top of cardiac hill by benches
  • Partner up
  • 3 rounds of teamwork-
  • one partner runs to benches up the small hill while other does/exercise
    • 1. 15 Bench Dips / Lunges
    • 2. 15 Decline Merkins /Squats
    • 3. 15 Incline Merkins (chest touch) /Imperial Walkers
  • Mosey to Middle of Cardiac
    • Bernie to top of Mini – Everest- 5 burpees
    • Sprint to bottom on mini everest – 20 table saws (4ct)
    • Sprint to top of mini Everest – 25 lbcs (4 ct)
  • Mosey to shade across road by upper lot
  • Plank- hold, right arm up, left arm, left leg, right leg

Mosey to shaded area at Bathouse

MARY:

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
Simple word – make every effort to be positive to other people. Treat people the way you want to be treated. Do not look for the negative/find fault and criticize, look for the positive. It is easy to find fault- don’t fall into that trap and do not jump in on group criticism (especially on social media).  Be loyal to the abscent (do not criticize those who are not present).  Follow this at work and at home.
MOLESKIN:
Pray for @Sugarhill friend who is undergoing cancer diagnosis. Pray for @Thunderstruck and his family whose mother has cancer and is not responding to treatment. You and your family are in our thoughts and prayers.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.