F3 Knoxville

Tag: Amazon

Borrowed Q from Mouthwash

THE SCENE: 35* – good incentive to keep moving
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills
Tempo squats
Patty cake merkins
OH Claps
BAC forward and reverse
Standing shoulder taps
THA-THANG:
Short mosey over to the base of the Big Ball, which is where my first theft of Mouthwash’s recent Q comes into play.  First routine is 5 body blasters (Burpee -> Pull up -> Knees to elbows) and try to keep good form (keep from swinging about).
Then we stepped over to the stairs and go 1:10 with jump squats at the bottom, run to the middle landing and do WWII sit ups.  Start with one rep of each exercise, then two, all the way up to 10 reps of each.
Finish off with another round of body blasters.

Recover and mosey back to the lawn at World’s Fair Park.  This is the other part of his Q I stole.  Set up cones down the sidewalk for various suicide drills with exercises thrown in.  Every time you were at the start point, you did two burpees.  This remained constant regardless of the round or which cone you were on.  Variations as follows:

  • Sprint suicide; 15 merkins at each cone
  • Lunge suicide; 15 squats at each cone
  • Bear crawl suicide; 15 LBCs at each cone

Quick mosey back over to the base of the Big Ball.  Told everyone to do 5 body blasters and meet back out front to head back to the start point.  As soon as everyone was in front, I sent them back for 5 more body blasters, then we jogged it back home.

MARY:
V-Ups
Flutter kicks
COUNT-OFF & NAME-O-RAMA
Fantastic Four: Amazon, Passport, Swanson, Abort
CIRCLE OF TRUST/BOM:
I’ve lived in Knoxville about 3 years now, but being from Maryville I grew up only 30-40 minutes away.  If you’d told me five years ago I’d be walking around downtown Knoxville at 4:30AM multiple times a week, I’d probably think I made a huge mistake and wound up without a place to live.  When I first started F3 about 2.5 years ago, I only posted Saturdays because I “didn’t have time” to post during the weekday mornings.  If I’m not lazy, now I’m trying to post four weekdays plus Saturdays.It’s funny how things that once seemed either highly unlikely or maybe even unfathomable slowly become not just possible but completely routine.  While the two instances I just mentioned are positive, the unfortunate thing is that it happens for negative things as well.  Neglecting a relationship with a parent/child/spouse or friend usually isn’t an acute issue.  Neither is half-assing things at your job.  You allow yourself wiggle room to become complacent in these things, and five years fly by and you are doing things you’d never have imagined yourself doing.  Only this time when you realize the routine you are not proud, but ashamed.  Look at your day, both what you’re doing and how you treat people, and ask yourself how that compares to five years ago.  And take the steps today to make sure five years from now you hold your head high.  Leave no doubt.

ANNOUNCEMENTS:Can drive finishing up and the Brolympics this weekend.

Standard Workout

THE SCENE: Clear 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
MARs (Manly Arm Rotations) x 15 ED

Imperial Squat Walker x 15 IC

SSH x 30 IC

Overhead Clap x 40 IC
THA-THANG:

Jump Relay: Partner up. P1 does 5 burpees, 5 diamond merkin, and 10 BBS while P2 holds plank. When P1 finishes makes double foot jump and places cone a heel and runs back to partner. Flapjack. Move cone to finish line.

No Pain, No Gain: Partner up. P1 does 15 BBS while P2 holds feet in plank. When done P1 does wide merkin while P2 hits the cones. Then flapjack. Progression of cones is 1, 1-2, 1-2-3-2-1.

  • Cone 1: 5 Burp
  • Cone 2: 10 Burp
  • Cone 3: 15 Burp

Double Dutch: Partner up. P1 lunges to cone 1, sprints to cone 2 and does exercise. P2 jumps rope till P1 returns.

  • Diamond merkin, side lunge, BBS, Burpee x 5 reps each. (Ran out of time and only got one round)

MARY:
Capn Thor
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Standard: A level of quality or attainment. An idea or thing used to measure, norm, or model in comparative evaluations.

We have different standards in all that we do and we must meet the standards or the final product is not correct. God created the Earth and all that is in it and it was perfect. The fall of man occurred. The standard set by the creator was no longer met. God loved His Creation so much that he wanted to regain the standard. He sent His only perfect Son, Jesus Christ, who met the standard and IS the standard to correct the broken creation. We could never meet the standard without Jesus. We are viewed by God through His Son and we are seen as correct, clean, and meeting the standard. We are heirs with Christ. He is our elder brother and we need to carry this hope and joy with us and pass it along to those around us. We are sons of the Living God.
MOLESKIN:

ANNOUNCEMENTS:

Totem Pole of BOMBS

THE SCENE: Upper 70s and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Michael Phelps

Jump rope

Tempo Squats x 10 IC

Tempo Merkins x 10 IC

THA-THANG:

Mosey around the fountain to Mt. Crumpet.

Totem pole of BOMBS as so: first exercise then run up and around the tree and back down. First and second exercise then run up and back down. Once BOMBS is spelled start dropping the first exercise, then second etc.

Burpees – 10

X & O – 15

Merkin – 20

BBS – 25

Squat – 30

11s at the scrapyard. Dips and pull-ups.

MARY:
COUNT-OFF & NAME-O-RAMA
19 HIMs
CIRCLE OF TRUST/BOM:

I’ve said this before. I don’t think this is just to teach your son, but things I need to remember myself.

Rules to teach your son:

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carry two handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God!

MOLESKIN:
ANNOUNCEMENTS:

someone stole my cone

THE SCENE: 70s ish and humidity returned to normal
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Three point merkins
Super squats
Static stretches middle left and right
SSH
THA-THANG:

Mosey out and over to amphitheater and up to top with plenty of rails. Start at top with the 15 rows, then mosey down the green way, each time stopping at the cone and doing that exercise before returning to the top and doing 15 rows.  Suicide style, each cone is progressively further away from the rails.

  • At planters, 30 dips
  • At bridge across pond, lunge 15x each leg
  • At bridge across Cumberland, burpee broad jump to other side and back
  • At parking lot, 30 jump squats

Work your way back to the nearer cones again suicide style and call when time is up.  Mosey down to the amphitheater stage.

  • Put one foot on stage and do 10 squats, swap legs and 10 more squats
  • Feet up on stage and do 10 BBSUs
  • Bunnyhop up the stairs to the top, touching each stair

Repeat x2.  Then time to stretch out chest from Monday.

On stage:

  • 10 decline merkins
  • 10 flat merkins
  • 10 incline merkins

Again repeat for 2 rounds.  Mosey back to start point

MARY:

  • Hello dolly
  • American Hammers
  • Boat/canoe

COUNT-OFF & NAME-O-RAMA
Perfect 10: Half Caff, Passport, Gesundheit, Aerial, Apollo, G6, Orkin, Swanson, Amazon, Abort
CIRCLE OF TRUST/BOM:
Sometimes in life it seems like the things you know and are maybe even good at, seem harder than usual.  During those times, you have to go further and put more effort in to get the same result.  The suicide routine was a great way to symbolize having to run further each time just to make it through a round.  But, eventually you get a handle on the situation and can begin to return to the original status where that extra distance and effort isn’t necessary.

blimps at the river

THE SCENE: Upper 60s and still not awful on humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps
Crunchy twists
Three count merkin
Tempo lunge
SSH
THA-THANG:

Mosey out of start point in the direction of the amphitheater, Bernie the uphill portion then turn and continue down.  Continue mosey across railroad tracks and down the ramp behind the Min Kao building on campus.  Stop at the bottom of the ramp for a round of blimps.

  • Burpees x5
  • Lunges x10
  • Imperial walkers x15
  • Merkins x20
  • Plank jacks x25
  • Squats x30

Back up and continue mosey out towards Neyland drive, crossing over near the campus boathouse and making a left down the greenway.  Stop and get another round of blimps at the set of benches along the greenway and continue to Calhoun’s and volunteer landing.

Pair up for some Dora action.  Partner not doing reps of exercise runs from the bathrooms down to the greenway bottleneck and back.  The other partner does:

  • Merkins x150
  • American hammers x100 (on 4-ct)
  • Lunges x100

Grab a rock from next to the rest room (or two rocks…) and get ready for next circuit at Volunteer landing.

  • Curls x20
  • Dips x15
  • Inverted rows on hand rails x10
  • Run the three levels of stairs to the pedestrian bridge and come back (have to touch every stair, no skipping stairs)

On third and final round, both feet have to touch each stair going up (can stutter step or bunny hop, or combination of both)

Return rocks to the pile and climb back up the stairs to the pedestrian bridge.  Bear crawl across, rotating 90 degrees for every anchor point on the bridge.  Once across, everyone randomly gave an all you got up Walnut.  Mosey back to start point.

 

MARY:
Hello to heaven (experimental 8 count, didn’t go so well)
Flutter kicks
Boat/canoe
COUNT-OFF & NAME-O-RAMA

7 Strong: Amazon, Duggar, Snorkel, Magic Mike, Pfeiffer, Swanson, Abort