F3 Knoxville

Tag: Avocado

Butter Biscuit 2.0

THE SCENE: Cool and Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (20), LBAC’s Fwd/Bwd 10 (3Ct), Tempo Squats 10, Side Lunge 10 (3 Count) – Indian Run to the Track

THA-THANG:
The Butter Biscuit (PT & Run) [1X, 2X, 3X, 4X, 3X, 2X, 1X] (.25) Mile Lap

Single Count PT

  • 10 Groiners
  • 15 Merkins
  • 20 Leg Raise Squats
  • 25 Mtn Climbers
  • *30 Burpees (-1 Lap)

MARY:
20 WW2, 20 4ct Flutter Kicks

COUNT-OFF & NAME-O-RAMA
10 HIM’s put in a little hard work in a little Sea Biscuit action. Scout Master, Walt, Pinnochio, Avacado, Rough Sleepy, Taco, Nair, Weebalow, Smuggler
CIRCLE OF TRUST/BOM:

One my favorite things about F3 is how it’s helped me through some challenging times in my life.  Whether you are facing uncertainty, loss, or just stress F3 is that constant thing that helps me get my head right.  I took a little time off over the pandemic, and I can attest that I’m not better alone.

Proverbs 17:17

A friend loves at all times, and a brother is born for adversity.

Proverbs 27:17

As iron sharpens iron so one person sharpens another.

 

The two-headed monster

THE SCENE: Warm mid 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH (IC), 8 Imperial Squat Walkers (IC), did a quick mosey through circuit 2 with 5 reps of each exercise, but only two body builders.
THA-THANG:
This was a battle-buddy style beatdown from start to finish. Two circuits were in place, one with CMUs, while the other was running + PT. After AO loop was completed, PAX switched and picked up where left off.

Circuit 1: each Pax had 2 CMU, PT was completed with 1 CMU, farmer carry both CMU 10m to next station:

  • Blockees x10
  • Thrusters x20
  • Curls x30
  • CMU swings x15
  • Tricep extensions x20
  • CMU flutter kicks x50

Circuit 2: Run from AO to Apex, complete AO lab with the following PT nested within:

  • 15 Mountain Man Poopers
  • 15 Diamond Merkins
  • 40 1x Iron Mikes
  • 20 Merkins
  • 20 Jump Squats
  • 10 Body Builders

Modified MARY:
We kept up with the BB theme. One PAX completed the following core work while the other participated in a CMU wall sit. We did this for 10 minutes.

  • 15 Box Cutters
  • 20 1x Peter Parker
  • 15 WWII

COUNT-OFF & NAME-O-RAMA
Scoutmaster, Drifter, Taco, Smoky, Postpone, Veep, Rep Sleepy, Radioshack, Clothesline, Toad, Avocado, Limbo, Swerve, Webelo (2.0), Hellbender
CIRCLE OF TRUST/BOM:
“About thirty years ago there was much talk that geologists ought only to observe and not theorise; and I well remember some one saying that at this rate a man might as well go into a gravel-pit and count the pebbles and describe the colours. How odd it is that anyone should not see that all observation must be for or against some view if it is to be of any service!” — Charles Darwin

I was asked to interpret this quote last Friday. While it’s intended for science, the applicability of this quote has relevance to this time. Every day we make observations, but many times we let them stay as observations. Sometimes this is okay.. but if we extend this quote to our lives today, I think what Darwin is linking is the connection between observation and action. Observations of rocks are useless without taking action into how and why the observations matter. In the same way, F3 nation seeks to inspire HIM who not only can make observations, but transform those observations into actions to make our communities a better place. Let’s not be passive, but instead take a stand for justice and truth in our communities, and inspire others to do the same.

MOLESKIN:

The mumblechatter was high today! Good work everyone.

ANNOUNCEMENTS:
Drifter moving party next week.

The Rinse and Repeat Merit Badge

One comment

THE SCENE: Clear skies, temperature 53 F, humidity 77%, winds SSW 2 MPH
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry pickers, baby arm circles FTU&BTD.
THA-THANG:
Starting from Grinder, mosey to the concession stand via Indian Run with each lead HIM receiving and carrying 20 pound weight. Stop at concession stand for flutter kicks IC as a regroup.  Continue to tennis courts for bear crawl OYO from gate for length of first net and crab walk OYO length of second net.  Lunge back to gate and start flutter kicks until regrouped.  Exit tennis court to retaining wall of greenway bridge and do ten Derkins OYO.  Cross bridge and begin explanation tour of OYO exercise stations along the Rinse and Repeat.  Scatter Pax to stations and initiate exercise.

  • WWII sit ups – ten
  • Squats – twenty
  • Merkins – ten
  • Monkey humpers – twenty
  • Dips – ten and Grady Corns – thirty  = Do both to relieve congestion at the bench for the dips.
  • Burpees – ten
  • Rinse and Repeat above by running back to WWII sit up station.

MARY:
Hello Dollies.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If you’re offered a seat on a rocket ship, don’t ask what seat.  Just get on!
MOLESKIN:
ANNOUNCEMENTS:

Race around Bombshelter

THE SCENE: Clear day at Bombshelter. About 50 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
PAX splits into 2 groups. Each group Indian runs to base of Mt. Crumpet, handing off 60lb sandbag to whoever is in front
THA-THANG:
1 member of each group performs sand bag throws along loop from base of Crumpet, to road, and around the fountain. Other members of group run a lap. When HIM reaches the sandbag, they perform 10 BBS, 15 Merkins, and 20 flutter kicks before continuing run. Bag is passed to the person who started behind the current man with the sandbag

MARY:
Pax choice of in cadence exercises.

Cherry pickers

Box cutters

Hello Dolly

Mountain man poopers

Tempo Merkins

V ups (not in cadence)
COUNT-OFF & NAME-O-RAMA
14, including Scoutmaster’s 2.0, Webelo
CIRCLE OF TRUST/BOM:
The mind will quit 100 times before the body does. Take this into everything in life, give it your all.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Mopping Puddles in the Oval Office

THE SCENE: Rain…a lot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-SSH, Side lunge, Frankenstein, tempo squat, Little baby arm circles

THA-THANG:

 

  • Run to stairs and descend into 5 burpees
  • Run up stairs and run lap, reps at every start and end of straightaways (4 stops).

Exercises at stops:

  • Jump Squats- 1st stop
  • T-Muricans- 2nd stop
  • Imperial Squat Walkers- 3rd stop
  • Big Boy Sit Ups- 4th stop

rep count starts at 2 and increases by 2 every lap. 2-4-6-8-10-…..

  • Indian Run back to AO

MARY:
Flutter kick until time (1:30).
COUNT-OFF & NAME-O-RAMA
Had a guest pax posting from Ohio! Welcome, Carp, it was good to have you!
CIRCLE OF TRUST/BOM:
Praise God from whom all blessing flow …even on the gloomy, rainy days.