F3 Knoxville

Tag: Abscess

Peyton – the small package

THE SCENE 50 degrees, cool

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Squats                        ICx15
Baby Arm Circle        ICx10
Reverse Arm Circle   ICx10
Side arm stretch
Huggers
Mountain Climbers   ICx10

PAX moseyed from the tennis courts down to the rockpile with CMU’s.

99
99 repetitions of the following exercises:

  • Merkins
  • Squats
  • Overhead Press w/CMU
  • StarJacks
  • CMU curls
  • LBC’s
  • Flutter Kicks

In-between each set was a run from the AO to the boat dock area – returning to the AO (approx. 2 ½ miles total)

MARY
Hello Dolly                  (Sparky)

COP
Number off and Name-O-Rama

BOM
P-nut talked about anxiety and stress.  Reflected on the need to give your cares over to God and be thankful for your life, gifts and blessings.  Philippians 4:6

P-nut then prayed us out- including a prayer request from Tank.

MOLESKIN
Lots of mumblechatter from the PAX.  Woodshack started us off with lots of wet gaseous noises during warm-ups, followed by his discovery of dog poop in the parking lot.  Junk had the line of the day when he described Peyton as a “small package.”  It went steadily downhill from there…  Great morning with the PAX!

ELEVENSIES

THE SCENE 66 and clear

F3 Welcome and Disclaimer

THE THANG
COP
SSH x 11 IC
Power T toe touches x11 IC
Sumo Squats x11 IC
Oblique Claps x 11 IC
LBACs x11 IC

Mosey to the trail of tears

ELEVENSIES
11 circuits
Power T LBCs
Run the field
Dry docks
Run Back

Mosey to the coupon pile

11 curls
11 presses
11 dips
11 times

COT
Count-a-rama and Name-a-rama

BOM
I was in the stadium two years ago that the first checkerboard game one Florida looks so awful against Tennessee. I was into thousands and thousands of fans screen their lungs out for 3 1/2 quarters. It was deafening and, frankly, impressive. Even as a Gator fan I was proud of these fans pouring their hearts out for their team. I wanted so desperately for their team to win and were excited to the point of near madness at the possibility of winning after losing 9 straight.

Then, the fourth quarter came and Jalon Tabor had a strip sack, recovered the fumble and a touchdown was scored by a back up quarterback in the ensuing drive.

The place went silent as the grave. All of those screaming fans didn’t make a sound. I was stunned. How can so many people, so excited and so sold out, have lost faith so quickly. I realized later in that stadium there were many, many fans but very few believers. Everyone hoped they would win, but they truly believed they could not. Even though we were still losing my relaxed. I knew that the fans didn’t believe they could win and therefore the boys on the field would believe the same. It actually saddened me.

This morning, I talked to the man about not being fans but rather being believers. In family, as we lead our teams at work, and most importantly with God. Belief is not simply hoping. Belief = faith + action. Be a believer, not just a fan

MOLESKIN
I laid the gator talk on the thick today…trying to get a rise out of the PAX. The men handled it well, there was good mumble chatter and excellent intensity. They worked their tails off and we had a great time together. Looking forward to the game this weekend.

Perfect East Tennessee Morning

THE SCENE 70 and clear

F3 Welcome and Disclaimer

THE THANG
COP
forward arm circles x5 IC
reverse arm circles x5 IC
Michael Phelps x5 IC
Imperial Walkers x 10 IC
Squat x 15 IC
Lunge Matrix
Plank Matrix
Merkins x 10 regular
Sun Dial x 20 IC

Grab CMU, Battle Buddy and circle up.

Battle Buddy CMU Circut
– 100 Bench press with CMU (P1 does 10 while P2 holds over chest)
+ Modify: Merkins
– 100 LB crunches (P1 does 10 with P2 holds sun dial)
– 100 lunges (P1 does 10 while P2 holds Al Gore. Every step counts as 1)
– 100 shoulder press with CMU (P1 does 10 while P2 holds CMU at chest)
+ Modify: Carolina Dry Docks/SSH

Mosey to hill in front of Asylum

10s
1 rep at bottom, 9 at top; then 2 at bottom 8 at top…
burpees at the bottom
sprint up hill
squat at top of hill

Do core work OYO while group finishes

Mosey towards Mt. Fuji (I named it today). Along the way:
– Derkins (merkin w/ feet on curb) x10 IC
– Dips (hands on CMU) x20 IC

Mt. Fuji w/Battle Buddy
R1: Run up hill. Partner does CAROLINA DRY DOCKS. Switch. Repeat for 1 minute.
R2: Run up hill. Partner does flutter kick. Switch. Repeat for 2 minutes.

Mosey to base of Everest

At the base of Everest, X-Factor x 10 IC (on your 6 with arms and legs spread out like an X. right arm touching left shin, down then V up again left arm touching right shin.)

Everest Sprints
Sprint up Everest. Jog down. Do 1 merkin. Repeat, adding 1 merkin each time. 5 minutes AMRAP.

Mosey back to the flag.  Along the way, stopped for Sun Dials OYO, and a little plank combination to help keep the PAX together.

MARY
LB crunch with CMU overhead x20 IC
American Hammer with CMU x20 IC

COT
CountORama // NameORama

BOM
I’ve recently been listening to The Minimalists’ podcast. I’m guilty of cluttering my life with things. Consumerism isn’t the problem. We must consume. Food. Clothes. Gasoline. Air. Impulsive consumption is the problem. Buying things we don’t need with money we shouldn’t spend. Someone important said something like that, I think.

Last night I watched The Minimalist’s documentary with some friends. We watched it on our big TV. With surround sound. I downloaded it on my laptop. Tried mirroring it from our iPad. When that didn’t work, we streamed it from our AppleTV. At one point I had 5 devices within arms reach, trying to get a documentary about simplicity to work. The irony was thick. And healing. Like a Heimlich to my conscience.

Goal for the Week: Eliminate ONE THING from your life that doesn’t add value to your life.

For example, you might walk around the rooms in your house. Look at the items you have stacked in the corners. The sofa no one ever sits on. The chair whose only purpose is to hold pillows. Look in your closet. Consider the items of clothing that you don’t wear because A. they don’t fit, or B. you don’t like them. Consider any habits or routines in your life that are a drain on your time or energy. Do you really need to check emails at 11:30pm? Are you honestly that important to the world? Probably not.

“Love people, use things. The opposite never works.” http://www.theminimalists.com/people-things/

 

99 Problems…

THE SCENE 64 degrees, dark and cool!

F3 Welcome & Disclaimer

THE THANG
COP
SSH                           ICx20
Squats                        ICx10
Baby Arm Circle         ICx11
Reverse Arm Circle    ICx11
Side arm stretch
Huggers
Merkins                      ICx10

PAX moseyed from the AO down thru the playground parking lot.  Stopped by the coupon pile on the way back to the AO to commence the workout.

99 Problems
99 repetitions of the following exercises:
– Merkins
– Squats
– Coupon curls
– LBC’s
– Star Jacks
– Overhead press (w/coupons)
– Squats

In-between each set was a run from the AO through the playground parking lot- returning to the AO.

Upon completion, PAX did a four-corner set of exercises around the parking lot.  Lunging to one corner (10 merkins), backward shuttle run to the next corner (10 merkins), lunges to the next corner (10 merkins) and shuttle run to the final corner (10 merkins).

Merkin Ring of Fire
PAX completed a Merkin Ring of Fire, starting at 5 merkins.

MARY
American Hammer    (Mayberry)
Hello Dolly                  (Roadshow)
Freddie Mercury       (P-nut)
ATM’s                         (Cap’n Crunch)

COT
Number Off and Name-O-Rama

BOM
P-nut reflected on the origin of Labor Day and discussed that when it comes to doing the work of the Lord- our work is never done.  We can find rest, peace and comfort in Jesus, however.  Matthew 11:28
P-nut then prayed us out- including a prayer request for our marriages.

MOLESKIN
P-nut was a little anxious about attendance on this Labor Day (lots of temptation to fartsack), but was pleasantly surprised to see all the headlights descending upon the AO.  Great effort by all the PAX.

Sons ‘o Fear and a Walk in the Park

THE SCENE
84 degrees and humid

F3 Welcome & Disclaimer

THE THANG
COP
Side Saddle Hop        ICx20
Baby Arm Circle        ICx15
Reverse Arm Circle   ICx15
Squats                        ICx15
Calf Raises                  ICx15

Quick mosey around the perimeter of World’s Fair Park and back to the grassy area near the fountains

Wrestle Mania 2016
PAX divided up into four groups and gathered at one of the four cones set up around the field.  Instructions were to bear crawl counterclockwise around the “ring,” stopping at each cone to perform the following:
10 burpees
20 merkins
30 squats

Rinse and repeat for 15 minutes

Mosey to stairs near Sunsphere

11’s on the Stairway to Heaven:
Increasing merkins (starting with one) at the base of the stairs; decreasing StarJacks at the top of the stairs (starting with ten).

Indian Run back to the AO

Burnouts:
Tricep dips                 20 OYO
Incline merkins         20 OYO

Rinse and repeat for four minutes

Ab-O-Rama:  Dealer’s Choice
Hello Dolly
Boat-Canoe
Lance Armstrongs
Flutter Kicks

COT
Number off and Name-O-Rama

BOM
YHC read from John 8:12.  He talked about the iconic Sunsphere and how it represented “energy” in the 1982 World’s Fair.  This passage from John encourages us to be a “light” to the world…and we should be lights in our community, our workplace, our church and our home.

YHC then prayed us out.

MOLESKIN
Wow!  31 PAX participated in the inaugural beat-down at the World’s Fair Park.  Lots of spirited mumblechatter and laughter.  This location offers much for future workouts, including lots of fields, stairs, water and greenway routes.

This AO will help us reach potential PAX both downtown and in East Knoxville.  No sadclown or fartsacker is safe in Knoxville, men.  Let’s keep it going.