F3 Knoxville

Tag: Amazon

4 Corners

THE SCENE: Cool, Crisp morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers IC x 10

Baby Arm Circles IC x 15 each way

SSH IC x 20

Merkins IC x 10
THA-THANG:

  • Mosey the long way around the lake to the ampitheater
  • 7s – Step Up’s at the stage / pull-up’s at top.
  • Hold Al Gore until all are finished
  • Recover with a 10 count
  • Mosey to rock pile and pick a rock
  • Walk with rock over head to the yard area
  • 4 corners of the yard:
    • Corner #1:  Curls with rock x 20 then run with rock to Corner #2
    • Corner #2:  Squats with rock x 20 then run with rock to Corner #3
    • Corner #3:  Merkins so that chest touches rock x 20 then run with rock to Corner #4
    • Corner #4:  Flutter Kicks with rock over head.
    • Repeat all corners for a second trip around.
  • Mosey back to rock pile to deposit rocks
  • Lunge’s from rock pile to the entrance of the Veterans Memorial
  • Spend 1 minute of quick reflection on one name on the memorial
  • Amazon read aloud a quote from the memorial about remembering the past to not repeat it
  • Mosey back to AO
  • Hello Dolly’s IC x 20
  • Shoulder taps IC x 30 in honor of Soot
  • Merkins IC x 10
  • American Hammers IC x 10

MARY:
Insert information about any additional post-THANG work (if applicable).
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:
Romans 12:9-10  “Let love be genuine.  Abhor what is evil; hold fast to what is good.  Love one another with brotherly affection.  Outdo one another in showing honor.”  As we competed at the F3 Olympics we are trying to outdo each other in various competitions.  In life let’s try to outdo each other in showing honor to others.  As Veteran day is approaching, outdo each other in showing honor to those who have served, still serving, and the families of those who gave their lives for our freedoms.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Leg day at the ball

THE SCENE: 73 or so (I think) and not too muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squat x10 IC
Tempo merkin x10 IC
Michael Phelps
SSH x21 IC
THA-THANG:
Take a hot lap around the WFP infield.  Upon getting back to the fountains, line up along the edge of the sidewalk.  Lt. Dan (4 lunges, 2 squats) to the cones about halfway across the infield.  Hold Al Gore waiting for everyone else to make it to the cones.  Then all PAX Devin Hester to the far side of the infield and then jail break all the way across.  Recover and 10 count.

Mosey out of the fountains and toward the lots where we park, across the railroad tracks, and to Preacher’s parking lot (at The International).  Five cones set up, routine is the reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise at the cone.  Run back to the start line.  Run to the furthest cone, again performing exercise and pick up the exercise at the next cone, then return to the starting line.  PAX continue routine, picking up one more exercise set each iteration until they’ve done all five exercises on the way back.  Exercises as follows:

  • Hand release merkins x10
  • Jump squats x10
  • Burpees x10
  • Air squats x20
  • SSH x30

Jack rabbits perform Mary and then instructed to start the regular suicide ladder (going to first cone, perform exercise, run back.  Then pick up an exercise each time going a cone further, but performing half the number of reps at each cone).  Once the six has completed the routine, recover and 10 count.

Mosey back to the fountains and find a bench.

  • Left leg step ups x15
  • Right leg step ups x15
  • Calf raises x15 (on the ground)

Rinse and repeat through again.

MARY:
Flutter kicks x25 IC
Hello Dolly x25 IC
Pickle pounders x20 IC
Boat/canoe and variations (flutter canoes, OH clap canoes) until PAX hates me
COUNT-OFF & NAME-O-RAMA
18 STRONG: Red Writer, G6, Amazon, Passport, Filter, The Voice, Frank, Duggar (Lexington Duggar), Half Caff, Swanson, Wilson, Steam, Petey, Sneaky Pete, Quarantine, Singlet, Purple Rain (FNG), Abort
CIRCLE OF TRUST/BOM:
If you believe in Santa Clause for 8 years of your life, you can believe in yourself for 45 minutes.  Or longer.  We’ve all been new guys and we’ve all had to grind through things we didn’t think we could.  Believe in yourselves and see what you can accomplish.

ANNOUNCEMENTS:
AO challenge workout of the month is the HR merkin.  F3 anniversary party and F3 Olympics will be November 3-4.  Big Ball needs Q’s to sign up for next week, encourage all to sign up and ask for Co-Q if they haven’t led before.

Joker’s Wild at the Big Ball

THE SCENE: Temperature around 68 with a slight drizzle.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
A few side straddle hops, couple of cherry pickers, BIG arm circles, overhead claps, and front side claps.

THA-THANG:
We took a little mosey to the amphitheater to get out of the wet.  We discovered a pack of playing cards and a dry erase board set out on the stage.  Dry Erase board had this written on it…

  • Hearts – Burpees
  • Clubs – Merkins
  • Diamond – Odd – Dips / Even – Derkins
  • Spades – Squats
  • Aces – Sprint the stairs 5 times
  • Jokers – WILD

We spread the cards out, face down…then flipped them over and followed the commands . Example – 5 of Hearts – 5 Burpees; Queen of Clubs – 10 Merkins.

This totals up to 84 of each rep.  Joker #1 – 25 “My People” by G6; Joker #2 – 8 Bodybuilders by Amazon

MARY:
Ran out of time….

COUNT-OFF & NAME-O-RAMA
18 Total HIMs

CIRCLE OF TRUST/BOM:
Temptation…it gets to all of us.  Key is to try to not not focus on the temptation…that only makes your brain think about it more. Rather, you should replace the temptation with a positive thought.  Temptation can drive your emotion, which drives your thoughts, which drives your actions, which determine who you are.

MOLESKIN:

ANNOUNCEMENTS:

Tuesday Card Game

THE SCENE:  Overcast. 70 degrees. Low humidity.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
SSH x15 IC
Hillbilly x10 IC
Tempo Merkin x10 IC
Tempo Squat x10 IC
8-ct Bodybuilders x5 IC

THA-THANG:
After warmup, formed two lines on Petey & Amazon. PAX mosey to Amphitheater and circled up.

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Inverted Rows IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 20 reps
Face cards = 15 reps
Less than face = Value of Card

Joker pulled:

All PAX run to top of amphitheater steps for the shoulder shredder:

4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 total sets to get to 100 reps

Bear crawl down amphitheater steps after.

Continued with Deck of Cards. Couldn’t finish so the last set of exercises I pulled 4 aces to hit 20 of each exercise before endex.

COUNT-OFF & NAME-O-RAMA
24 PAX, no FNGs

CIRCLE OF TRUST/BOM:
Discussed the importance of focusing on one thing and doing it well rather than multi-tasking as it pulls attention away and it’s difficult to get momentum generated. “Never half-ass two things. Whole-ass one thing.” Ron Swanson

ANNOUNCEMENTS:
Big Ball to start Monday workouts

Old Miss Lucy’s dead and gone

THE SCENE: The air was thick!
F3 WELCOME & DISCLAIMER: Nope, not a professional

WARM-O-RAMA:
Stretching feels so good.

THA-THANG:
Mosey to “painted steps” for 10 minute circuit of:

  • bear crawl down steps
  • forward lunge, side lunge, other side lunge, backward lunge (light pole to light pole)
  • 80%-90% run up the ramp
  • R&R

Mosey to parking lot towards the Tn River

  • select a coupon (challenge yourself)
  • squat to the lyrics of “Flower” (Moby)

Mosey to greenway along TN River

  • stop at every third light pole alternating between 10 merkins and 10 squats

Mosey back to AO

MARY:
This was my VQ – step up and lead if you have not done so!

COUNT-OFF & NAME-O-RAMA
including 1 FNG – Gesundheit
CIRCLE OF TRUST/BOM:
Run wild. To risk everything. To hold nothing back.
To lay it all on the line: your reputation, your success, your comfort.
It’s that moment when fear is overcome by faith. Live free.
It’s not the liberty to do whatever you want whenever and wherever you want,
But rather it’s living in accordance with the author of humanity
And finding freedom by connecting with the creator who conceived you.
Let the light flood into your eyes for the first time.
Feeling the blood course through your veins, finding the truest version of yourself
By knowing the one who knows you even better than you know yourself.
Love strong. Because you were first loved. Because without love we all perish.
Because the earth and the stars can and will pass away, but love, love will always remain.

from”Oh God Forgive Us” by For King and Country

ANNOUNCEMENTS:
Make sure to attend 3rd F this Saturday and the CSAUP on the 25th at the truck stop!