F3 Knoxville

Tag: Aladdin

Chasing Light Poles

THE SCENE: Upper 50s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching and warming was accomplished.
THA-THANG:
Run to a light pole and do 10 jump squats, 10 merkins, and 3 burpees.  Run to the next light pole and do the same set of exercises, same reps.  Run to the next light pole, etc.  Once back at the first pole, do 23 SSHs on a 4 count.  Then repeat until time.  There were 19 stops per lap around the park, but we did some light poles twice because we passed them both ways.  Most of us made it to 24 light poles, but Snitch and Mouthwash made it to 27.  Potato Head had to leave early or he would have done 30 something.

Fellowship mosey back to the AO.

MARY:
We had time to do ATMs to cash out before the weekend.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:

My 23rd anniversary is tomorrow.  Be nice to your wives, especially if you have kids and are busy.  Nuff said.

MOLESKIN:
Prayers were said, especially for everyone traveling for the summer.

ANNOUNCEMENTS:
Hardship Hill on Monday

“You’re Not Handsome Enough to Be Blindside” and other rude things PAX say

THE SCENE: Gagging, I mean gorgeous.
F3 WELCOME & DISCLAIMER

An unnamed, smart-mouthed PAX besmirched the good name of Krystal.

WARM-O-RAMA:
SSH, Grady Corns, Tempo Squats — All IC x12 (also known as a sackful)
THA-THANG:
A number of hot, steamy, onion-scented exercises were performed. These included:

  • Bermuda Triangle: Squats, Squat Jumps, and UGA Cheerleaders at the corners; lunge between. A sackful of each exercise. Rinse and repeat x3.
  • Bermuda Triangle: Box Cutters, BBS, and Flutter Kicks at the corners; bear crawl between. A sackful of each exercise. Rinse and repeat x3.
  • 12s (*ahem* also known as a sackful): american hammers at top of the world, step-ups at bathhouse pavalon — recover was called before finishing, because sometimes it’s wiser to stop

MARY:
Nah
COUNT-OFF & NAME-O-RAMA
12, of course
CIRCLE OF TRUST/BOM:
Do your best, pay attention to details, have a great attitude.
MOLESKIN:
There were some sad clowns playing pickleball outside of the posted hours.

Also, two HIMs who I’ve worked out with almost every week for years—who have a profession in common—just met each other today. Good reminder to break your routine every once in a while.

 

Stop Stopping

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
60 and warm

THA-THANG:

Warm-up
One Squat
Mosey to the ThunderDome.

Workout (35 minutes): Perform each exercise for 40 seconds, followed by a 20-second rest. Repeat the circuit twice.

1. Catalina Wine Mixer: Burpees
2. Mountain Climbers: Mountain Climbers (No modification needed)
3. Monkey Humpers: Jump Squats
4. Low Slow Flutter: Plank
5. Lunges in Cadence: Alternating Lunges
6. Merkins: Push-ups
7. Freddie Mercury: Bicycle Crunches
8. High Knees: High Knees

Cooldown (5 minutes): – No time
1. Side Straddle Hop – 1 minute
2. Shoulder Pretzels – 30 seconds forward, 30 seconds backward
3. Standing Quad Stretch – 30 seconds each leg
4. Standing Hamstring Stretch – 30 seconds each leg
5. Shoulder Rolls – 30 seconds forward, 30 seconds backward

Remember to adjust the exercises based on your fitness level and feel free to modify them as needed. Take breaks when necessary and stay hydrated throughout the workout. Enjoy!

MARY:
Stop Stopping!

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

What Happened to The Gloom?

THE SCENE: Cool, perfect Spring morning.  MINUS THE NEW LIGHTING IN THE AO!  WHERE’D THE GLOOM GO?!?!?!?!?!
F3 WELCOME & DISCLAIMER DONE.
WARM-O-RAMA:
Slow mosey to the rock pile.
THA-THANG:
At the rock pile:

  • Curls with Rock (15 reps)
  • OH Presses (15 reps)
  • Bent Over Rows (15 reps)
  • Repeat until time

At the Cul-de-sac

  • Farmer’s Carry: 2 laps around the cul-de-sac with the sandbags
  • Squats (15 reps)
  • Lunges (15 reps)
  • Until each PAX completes their Farmer’s Carry laps/until time

At the Dock

  • 15 merkins
  • 10 burpees
  • 15 dips

After the rotation, at the plaground 10 pull ups and 10 merkins, repeat

MARY:
Core stuff at the AO, Hello Dollys, Flutterkicks, LBCs, Oblique crunches

COUNT-OFF & NAME-O-RAMA
7 HIMs
CIRCLE OF TRUST/BOM:
Gratitude for the past year.  Been a blast and great time getting to know everybody.
MOLESKIN:
Seriously, thank you.  There’s been a change for the better.  It’s been great.  Gives me hope.  And really, I don’t like being able to see what I’m doing in the gloom.  We need to go back to the old lighting.  Think that’ll fly with KCP&R?
ANNOUNCEMENTS:
Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill,Hardship Hill

Gleaming The Cube

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Tempo Squats
Hairy Rockettes
Cherry Pickers
5 burpees on your own
Bear Crawl in to Hi Five, Crawl Bear back x2
THA-THANG:

Bernie to the CMU.

  • First person there moves the CMU towards Admiral Park while the group does the 1st exercise, the group will sprint to the CMU, another person will begin moving the CMU while the group does the next exercise.
  • Excercises: 8-ct Merkins, Flutter Kicks, SSH, Squats
  • Rinse and repeat 🔁
  • We sprinkled some Soul Claps, Pull Ups, and Rifle Carries

MARY:
20 CMU Curls while group did random core work.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 13th pillar which is the final pillar:
Generous
The verse for this pillar is Proverbs 11:25

“The generous will prosper; those who refresh others will themselves be refreshed.”
– Proverbs 11:25 NLT

You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You will feel good as well !!

Jesus shows us how it’s done in 2 Corinthians 8:9 it says:
“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.” – 2 Corinthians 8:9

Keep giving and you will never be without!!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.