F3 Knoxville

Tag: Archie

West Hills Park 2.0

THE SCENE: Everyone was dragging a bit from Turkey Day but the weather was perfect 50’s and sunny

F3 WELCOME & DISCLAIMER:

Happened

WARM-O-RAMA:

Circled up and ran through the following:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Baby Arm Circles
  • Merkins

THA-THANG:

  1. Mosey’d down to the open field for a game of Turkey Tag:
    • First game everyone was on their own. You get tagged, you do 10 merkins and hold plank till the last Pax is tagged.
    • Second game we did 2.0s vs 1.0s. They dominated us. There was no chance at survival…
  2. Mosey’d over over to the hill by the tennis courts for a little Dora/Kora- the 2.0’s partnered up and the 1.0’s partnered up for:
    • 100-LBCs
    • 75-Squats (why don’t squats have a silly name??)
    • 50-Merkins
  3. Mosey’d back to the open field by the Volleyball net and played a little game of Retriever- Q punts soccer ball and which ever PAX gets their first gets to call out a workout, to make it fair each Pax can only retrieve once:
    • Gridiron selected SSH x 10
    • Alabama selected Freddy Mercury’s x 10
    • xxx selected Pistons x 20
    • Ninja selected Arms Circles x 20

MARY:

  • Flutter Kicks
  • Supermans T-W-I

COUNT-OFF & NAME-O-RAMA

7-2.0s : Gridiron, Cheddar, Flipper, Marshal, Raphael, Ninja and Tumble

5-1.0s: Kentucky, Archie, Tollbridge, FullHouse. Doubtfire made a showing but got distracted by the playground..

2-FNK’s Kentucky’s 2.0s have been appropriately named Tennessee and Alabama

CIRCLE OF TRUST/BOM:
We went around and all in one word told that PAX we were thankful for…examples are family, God, friends, sports, mac & cheese etc..
MOLESKIN:
Post Q we played in FullHouse’s backyard and had a load of fun!

 

Celebrity Q

THE SCENE: 45* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC reverse IC
Cherry pickers IC
Merkin NOT ON A 4 COUNT IC
Tempo squat IC
SSH IC

THA-THANG:

Everyone on Preacher at the fountains.  Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform.  Run laps and do the work until Preacher calls time.  Each time you pass the fountains you don’t collect $200 but perform 8 burpees.  Corner exercises:

  • Mountain climbers 4-ct x12
  • Power merkins x10 (explode off the deck and clap at top of merkin)
  • BBSUs x15
  • Jump squats x15

Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.

After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater.  Routine is 11’s.  Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top.  Return and repeat finishing off 11’s.  Merlot might have splashed.  Recover on Preacher.

Mosey back to the south end of the World’s Fair lawn.  Line up going across.  Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence.  Repeat until reaching the fountains on the other side.

MARY:
Box cutter flutter Edwards ???
American hammers
COUNT-OFF & NAME-O-RAMA
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
CIRCLE OF TRUST/BOM:
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do.  He had to walk through the valley of the shadow of death to end up where he needed to be.

ANNOUNCEMENTS:
Can drive competition with FiA this week.

I see a theme here…..

THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
windmills 10

2 burpees

Imperial Walkers 10

4 burpees

tempo merkins 10

6 burpees

Lil baby arm circles 10

8 burpees

SSH 10

10 burpees
THA-THANG:

cones of “fun”  pretty sure that stood for ( F U Nate)

sprint 20 yrds  10 BBS

sprint 20 yrds 10 merkins

sprint 20 yrds 10 Freddie Mercury

sprint 20 yrds 10 CCD

sprint 20 yrds 10 burpees

Rinse and repeat

mosey to the side

Brickyard BearCrawl 10 ppl, so crawl to 10 merkins

5 burpees

Back to top of the cones of FUN

5 burpees Skip 20 yrds

5 burpees Lunge 20 yrds

5 burpees Hop 20 yrds

5 burpees Crawl Bear 20 yrds

5 burpees Burpee Broad Jump to the start

Mosey to the stop sign 5 burpees

mosey to the 5mph sign…5 burpees

light pole to light pole Bernie

mosey to the A/O 4 Corner

corner 1 5 merkins,

corner 2 5 mrks, 10 bbs

corner 3 5 mrks, 10 bbs, 15 Squats

corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start

5 Burpees

MARY:
Flutter Kicks IC 10

Hello Dolly IC 10

Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!!  if you write it down, you are 42% more likely to complete your goal

Proverbs 22:6  Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

25 Burpee Hill Races

THE SCENE: Post-rain wet goodness. ~55 degrees.
F3 WELCOME & DISCLAIMER
I am neither a professional trainer or preacher.  Grace is appreciated.
WARM-O-RAMA:
SSH, Cherry Pickers, High Knees, But-kickers, Split Merkins, Lunges
THA-THANG: 25 Burpee Hill Races

2 Hims race against each other doing 10 Burpees at top and bottom of adjacent staircases with a final 5 burpees at the top of a hill that is 100 Meters away.   The remaining HIM’s engage in other various torture techniques such as

  • Crab Walks 25 yards
  • Bear Crawls 25 yards
  • Matching Burpees that the racers are doing
  • Bernee 25 yards
  • Sprint 25 yards
  • Lunge 25 yards

When one group of two hims finish their race, the next group of two HIMs pulls a burpee variation ball from the basket of burpee variation balls and commences their race.  Once everyone has raced, then the whole group races against each other for one final round.

MARY:
Push the burpee bucket back to the AO by taking turns doing a crab walk push, bear crawl push, bernee cary, mosey, side straddle (both sides).  Finish up with a Jail break.

COUNT-OFF & NAME-O-RAMA

Welcome Spotter – new FNG!

CIRCLE OF TRUST/BOM:
Capability Judgement Conviction – Please watch how you are prone to be judgmental not only of your wives looks but also of her accomplishments and capabilities. You might be aware of your tendency to judge visually but not only should you reject this attitude of the heart but also the judgmental attitude of their accomplishments.  Do not fall prey to the enemies (and worlds) comparison games – It is the way of death.  Choose life in the way of forgiveness, grace, and love.

Summerized all to well by Bartmans joke:

A man comes home and says to his wife when he comes home from work – “I’ve been at work all day and come home and the house is a mess and the laundry is not done – What have you been doing all day?” – To which she replies, “You’ve been at work all day and yet we’re still not rich – What have you been doing all day?”

MOLESKIN:
Apologies to FNG Spotter for a very steep ramp up to the burpee learning curve.

ANNOUNCEMENTS:
Congratulations to Judge Judy and all those who competed in the F3 Olympics

Merkins and Burpees at the Asylum

THE SCENE: The Asylum AO, temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Imperial Walker, 15 mountain climbers, 10 Peter Parker’s, 10 Spidermans (6″ Peter Parkers…newly coined?), 10 windmill
THA-THANG:
YHC did not devote enough time to planning, so we winged it a little. The basic idea was to focus on upper body with running to each area. We started each pain station with a variety of merkins followed by burpees and then running up a hill. We hit the hill by the launch point first, then cardiac, and finally Everest. We ended with Mucho Chesto before COT: 10 merkins, 10 diamond merkins, 10 wide arm merkins, 10 stagger left merkins, and 10 stagger right merkins.

COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
The WORD came from 1 John 4:19-21. Forgive and love your fellow man. If can’t do that, how can you say you love God.
ANNOUNCEMENTS:
Anniversary F3 Knoxville Olympics Saturday, picnic on Sunday, food drive coming in the near future (Sharky to provide more details later).