F3 Knoxville

Tag: Amazon

#2ForTuesday

THE SCENE: Dry, humid, mid 70s, sunny. Jk it was rainy and miserable. BUT it was character-building rainy and miserable.

  • 2FT = 2 For Tuesday (Unrecognized national holiday)
  • R&R = Rinse & Repeat

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your QIC this morning – honor to do so.
  • Couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • You know your body better than anyone else – if you need to modify anything we do this morning feel free to do it, but push yourself and the men around you. They deserve it and so do you.


WARM-O-RAMA:

 

  • SSH: 11 x 4 IC
    • 2FT –> R&R
  • Monkey Humpers: 11 x 4 IC
    • 2FT –> R&R
  • Squat Bender: 11 x 4 IC
    • 2FT –> R&R
  • Rockmill (mix of Rockette & Windmill): 11 x 4 IC
    • 2FT –> R&R

THA-THANG:

(mosey to Amphitheater)

  1. 11s
  • Stage = 11 box jumps (full extension)

(sprint to the top)

  • Top = 11 pull-ups

(sprint back down and hold the incline merkin plank on the stage)

  • Rinse & Repeat because it’s 2 For Tuesday!
  • Recover at the bottom in the incline merkin plank on the stage
  • Execute 11 down/up incline merkins

 

(3 Points of Contact)

  • stone wall on 1 side of the stage – the stage – stone wall on the other side of the stage
  • Stone Wall 1 = 11 1-count incline merkins
  • Stage = 11 situps
  • Stone Wall 2: 11 1-count decline merkins
  • R&R because 2FT
  1. 11s
  • Stage = dips 

(sprint to under the bridge to the left)

  • Under the bridge to the left = 1 wall-sit + seal clap

(Sprint back to stage)

  • Rinse & Repeat because it’s 2FT!

(sprint to covered area right before the stairs to the bridge)

  • 1 wall-sit + Seal clap
  • Rinse & Repeat (9 & 2, 8 & 3, etc)

MARY:

Core 4

  • 4 areas of the amphitheater stage
  • 25 1-count reps each area
    • LBCs
    • Flutter Kicks
    • Spidermans
    • Cockroaches
  • R&R because 2FT

(COT inside of amphitheater)

COUNT-OFF & NAME-O-RAMA

8 PAX – No FNGs

Abort – Walrus – Half-Calf – Cornhole – Swanson – Huffy – Amazon – Steam

CIRCLE OF TRUST/BOM:

 

  • Chase the Lion

MOLESKIN:

No fear of the forecast

THE SCENE: 45* and despite the 80% chance of rain from Steve, relatively dry after the warmup
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Static stretches L R M
  • Prisoner squats
  • Windmills
  • Moroccan night clubs
  • Tempo merkins

THA-THANG:

Mosey to amphitheater for Octagon of Pain. Cones set up on stage and ground with an exercise at each.
  • Lion Kings with Ruck plates
  • Wide merkins
  • Squat jumps
  • American hammers on 4 count
  • Cobras
  • Lunges each leg
  • 8 count bodybuilders
  • Heels to heaven
16 reps of each exercise, bear crawl to next exercise. Once back to start cone, bear crawl to middle and plank. I asked one member of the PAX to admit a fear of his. He said he feared to let people down, or disappoint others.
Quick mosey to bridge underpass for elevens with WWII sit ups at the bridge and rows on handrails at the top of the amphitheater.
Asked anyone else if they wanted to admit a fear. Fear of relapsing and putting a strain on his marriage; fear of finding the right person to spend his life with; fear of falling back into compulsive actions and habits.

MARY:

  • Flutters x10
  • Hammers x 11
  • Flutters x12
  • Dolly x13
  • Flutters x14

COUNT-OFF & NAME-O-RAMA
5 strong: Huffy, Walrus, Postman, Amazon, Abort
CIRCLE OF TRUST/BOM:
My fear is that of failure. I can recall the feeling in college of being so afraid of doing poorly on an exam that I wouldn’t even go take it. By doing so, I guaranteed failure, but somehow in my head that disconnect was there of not being present meant not failing. I have this fear also of letting people down with my failures. But to not show up is no longer acceptable, I have to be present and if I fail, I will at the very minimum feel that sting and learn from it.

I also stole a little wisdom from the 43 Feet podcast about the subject: “Fear.  We all have fears, and we have to deal with fear every day.  Fear isn’t necessarily bad, as fears of things have helped keep us alive up to this point in our lives.  However, constantly giving into fears makes us cowards.  Constantly ignoring fears would make us insane.  The key is to listen to our fears and decide whether to give into them or stand up and turn that fear or hardship into grace.”

All Truck and No Stop

THE SCENE:  mid 60’s and warm….weird weather for January

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • mosey around the island
  • SSH x 10
  • Squats x 10
  • Rockettes x 10
  • Tempo merkins x 10
  • Cherry pickers x ?  just do some ’till your ready.

THA-THANG:

  • Start out on the track.  Route 66 burpees at each light pole going the long route to the other side of the park.  13 poles total.  Lots of burpees
  • Kraken style run around the island with 6 stations.  Start with 5 Merkins and 5 Iron Mikes (each leg) at the first station and increase by 5 each lap. Reps = 5, 10, 15, 20, 25, 30 at each consecutive station.
  • Mosey to the long hill by Watt Rd.  Battle buddy up for DORA 1,2,3.
    • 100 squats, 200 Big Boys, 300 Flutter Kicks
    • Partner A does exercises while Partner B runs to top of hill and does 2 Diamond Merkins
  • The short steep hill by the concrete bleachers was feeling left out so we stopped there on the way back to the AO.   Box jump up the bleachers, run to top of hill, do 5 burpees, come back down.
  • Mosey back to AO

MARY:

  • Dealers choice
    • BBS x 20 – Frosty
    • Peter Parker – Driftwood
    • American Hammers – Finger Food
    • Hello Dolly – Butters

COUNT-OFF & NAME-O-RAMA
Frosty, Butters, Finger Food, Abort, Sparky, Driftwood, Amazon, La-Z-Boy, Mayberry, Charger, Bartman

CIRCLE OF TRUST/BOM:

Shared some of the challenges I’ve faced this week with my son and the fact that no matter how much he pushes my buttons there is always some grace left in the tank to show him.   It’s a reminder of the grace that Jesus has shown me over the years.

MOLESKIN:

We hit the ground running and never let up this morning.  Great work from all 11 today.  Also, shout out to Amazon for being out in the gloom shortly after knee surgery.  Dude was giving 100% and modifying where he had too.  That was motivating!!

ANNOUNCEMENTS:

Post Christmas Calorie Burn

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Manly Arm rotations, Shoulder taps
THA-THANG:

Mosey to Sunsphere for a game of luck of the draw: either 10, 20, 30, 40, or 50 reps depending on what was drawn.

  • Exercises:
    • Merkins
    • Squats
    • Flutter kicks
    • LBC
    • SSH
    • Burpee
    • Lunge
    • Am. Hammer
    • Calf Raises
    • Jane Fonda
  • Mosey to Amplitheater:
    • 100 reps total of
      • Merkins/Squats
      • Lunge/Dips
      • LBC/Step ups
  • Mosey back to fountains and divide into 2 teams.  Each team did Boat/Canoes while one team member ran with coupon down the street and back, tagged the next man, until everyone had carried the coupon.
  • Circled up with coupons for a ring of fire.
    • Held “Al Gore” while coupon was passed doing 5 overhead presses each x 2 rounds.

MARY:

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:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6
MOLESKIN:
ANNOUNCEMENTS:

Stay with me

THE SCENE: 35 on the dash for the drive out, nice and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkin x12
Shoulder taps x12
Imperial walkers x12
Bend and squat x12
SSH x12
THA-THANG:
Mosey over to the sidewalk directly beside the lower entrance to the convention center and under the light to illuminate the chalk on the ground.  Routine is the escalator, which as Swanson pointed, out, we were in site of an actual escalator inside.  Though that one is less fun and less painful.  Start with the first exercise, run to the Big Ball for 5 pull ups, and run back.  Do first and second exercises, another run and 5 pull ups.  Etc. etc. adding an exercise each iteration.

  • SSH x20
  • Tempo merkins x10
  • Alternating shoulder taps x15
  • Y Ups x10
  • Wide merkins x10
  • Mountain climbers x20
  • Elevated foot crunches (legs straight out) x20

Ending count of 140 SSH, 60 tempo merkins, 75 shoulder taps, 40 Y Ups, 30 wide merkins, 40 mountain climbers, 20 elevated crunches and 35 pull ups.  And some running.

 

Mosey just around to the amphitheater stage so I can steal some of the more difficult (at least for me) ab exercise.  First was Butterfly’s oblique 45s (lay with knees to one side and crunch to 45) x10 each side.  Next from Passport were his grinders, which I struggled to count (left elbow to right knee while keeping left leg straight and off ground) x10 each side.

Stay With Me – Plank during the song “Stay With Me” by In Flames (about a 5 minute song), anytime those words are sang do one merkin.  The song is a lot of planking at the beginning and firing off lots of merkins towards the end.

MARY:
Flutter kicks x15
American hammers x15
Boat/canoe
COUNT-OFF & NAME-O-RAMA
6 strong: Swanson, Half Caff, Ariel, G6, Amazon, Abort
CIRCLE OF TRUST/BOM:
We were discussing Thanksgiving plans a few days ago and my mom told me that even though there are a few places I am supposed to get to, that I need to plan on eating and staying with her for a bit.  That really got me thinking about how we tend to rush through the holidays this time of year and try to get to four different places in one day.  That might be necessary for some, but you miss out on a lot by not taking that time and really being present if you’re just worried about getting to the next place.

Most of us will never regret the things that we did, rather those that we didn’t.  Don’t let your future self look back on this holiday and wish you’d spent more time with someone.  No one is promised tomorrow, so make sure you’re present and enjoy the privilege of family and friends.  Leave no doubt, aye.