F3 Knoxville

Tag: Bartman

Step it UP!

THE SCENE: A very sticky 72 degrees, cloudy, with insufficient breeze.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The PAX moseyed in place throughout the Welcome & Disclaimer. After the W&D, the QIC joined in the circle for a quick circle drill. While all members moseyed in place, a number of steps and direction of travel were shouted and the PAX followed suit. (i.e., “2, left” indicates two steps left). When “center” was shouted, all members ran to the center of the circle & then Bernie Sanders back to their original position. This continued for several minutes to get the blood flowing. We then performed the following exercises:

  • Tempo Squats x 10 IC
  • Baby Arm Circles FWD x 12 IC
  • Baby Arm Circles BWD x 12 IC
  • Little o’ This
  • Little o’ That
  • Michael Phelps

THA-THANG:
The PAX split into two even lines for an Indian-run style mosey. Instead of Indian runs, the PAX executed commands directed by the QIC. “Left” and “Right” required reaching down to touch the ground on the respective side. “UP!” required jumping into the air and clapping twice before hitting the ground. Commands continued until the fork in the parking lot.

Completed one round of Circle Burp using Kraken Burpees.

Continued mosey to the stairs. Split the PAX into two groups, one on either side of the stairs. The first member of each group sprints up the stairs, touching every step. Once they summit, they alternate (10x) LBCs and (10x) merkins while they await the rest of their group. All members at the bottom alternate (10x) SSH and (10x) tempo squats until their turn to summit.

Rinse and repeat, with accelerated hustle on the second attempt.

Slow mosey back to first light pole for Route 66. We called an audible due to time, but completed the following exercises:

  • Merkins
  • Squats
  • Lunges

Mosey back to the AO with a hard sprint on the homestretch.

MARY:

  • Hello Dolly x 25 IC
  • Flutter Kick x 10 IC

COUNT-OFF & NAME-O-RAMA
14 PAX today with 0 FNGs.
CIRCLE OF TRUST/BOM:
“There are 3 kinds of men when it comes to work. Some turn up their sleeves, some turn up their nose, and some just don’t turn up at all”. As HIMs we are called to be leaders, and part of being a leader means jumping in to do work even we may not be best suited to the task. All of us need to step up at times, turn up our sleeves, and DO WORK that needs doing.
MOLESKIN:
Tell your Ms that you’re welcome for that stair work today.
ANNOUNCEMENTS:

  1. Maryville/Alcoa launch Oct. 14
  2. Truckin’ to the Pound Oct. 28
  3. Please note the new Q calendar. If you haven’t Q’d before and you’re skeered, grab a co-Q or ask a veteran some questions. You’ll be glad you jumped in!

JUCO with 3 FNGs

THE SCENE: Crisp morning with some nice dew in an unfamiliar place.

WARM-O-RAMA:

10 x Cherry Pickers

10 x Tempo Squats

3 burpees

10 up/down merkins

Lil bit of this and that

10 x Little baby Arm Circles forward and backward

Mosey

THA-THANG:

Split Open and Melt

10 burpees, merkins, squats followed by nine, then eight of each etc.

Mosey to some benches

Alternated dips and box jumps for ~30 seconds each two sets of each exercise

Mosey back with some lunges thrown in on the way back to the AO

Back at the AO

Partner ab work

Raised leg pushdowns

Followed by some suicide sprints to be capped off with some cadence flutter kicks

COUNT-OFF & NAME-O-RAMA

8 PAX with 3 FNGs

CIRCLE OF TRUST/BOM:
Often we end up in places we may not like. It is best to accept personal responsibility and try to alter the future with introspection and change within. I encourage you all to find one or two things to be better at each week. If you were to do that diligently, I imagine you would be far happier at the end of the year than not. Personally, I am a bit distant with friends and family. I have been trying to be more open and communicative with them.

Peace of Cake

THE SCENE: 50 degrees and clear sky.  Beautiful morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm-up mosey to McDonalds followed by some SSH, Cherry Pickers, Burpees, LBC’s, Some of this and that, and CDD’s.
THA-THANG:
Headed up Heart Attack Hill!  Stopped 2/3 the way up for a breather and some CDD’s. Finished out the ascent.  Took in the view and some much needed oxygen.  Headed back down.  Explored steps behind shops a few times, moseyed back to campus.  Hit the railing and tables for a few inverted rows and step-ups/dips.  Had time for more mosey; circled the physical plant building and headed back to Start.

COUNT-OFF & NAME-O-RAMA
Bartman and Toto
CIRCLE OF TRUST/BOM:
Peace is an inheritance from God.  It is not worldly.  It is not something we create or need to search for.  It has already been given to us; we just need to choose to accept it.  Philippians 4: 6-7  Don’t worry about anything; instead, pray about everything.  Tell God what you need, and thank him for all he has done.  Then you will experience God’s peace, which exceeds anything we can understand.  His peace will guard your hearts and minds as you live in Christ Jesus.
MOLESKIN:
Just the two of us this morning, but the F3 spirit was with us.  Racked up 2.6 miles and enjoyed the inaugural 300 FT ascent up Heart Attack Hill.  Great fellowship.

Sprints and Legs

THE SCENE: Cool with a light breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 cherry pickers, 20 tempo squats, baby arm circles, 5 4×4’s
THA-THANG:

  • mozey to the steps
  • 11’s with derkins and box jumps followed by a wall sit to recover
  • 11’s with incline merkins and jump squats followed by a wall sit to recover
  • 5 4×4’s OYO
  • mozey to the soccer field
  • 5, 10, 15, 20, and 25 of each exercise followed by increasing run speeds from 25%, 50%, 75% and 100%
    • Merkins  – BBSU while we wait for the 6
    • squats – plank while we wait for the 6
    • jump squats – American hammer while we wait for the 6
  • 5 4×4’s OYO
  • mozey to the steps for Aiken Legs
    • 20 box jumps
    • 20 squats
    • 20 lunges
    • 20 step ups
    • 20 iron mikes
    • 5 4×4’s OYO
  • Mozey to the soccer fields
    • 10 of each exercise at each stop followed by increasing run speeds from 25%, 50%, 75% and 100% back to the start
      • merkins
      • squats
      • Carolina dry docks
  • 5 4×4’s OYO
  • mozey back to the parking lot
  • boat/canoe
  • 5 4×4’s OYOCOUNT-OFF & NAME-O-RAMA
    14 PAX with FNG Hammock
    CIRCLE OF TRUST/BOM:
    James 4:6 God opposes the proud but gives grace to the humble
    MOLESKIN:
    We/I like to think that I’m in control and am pretty awesome most of the time.  In reality, I owe any success to God who has put people/circumstances around me to succeed.  I need to acknowledge God and give him thanks for all.

The Uncomfortable Ladder

THE SCENE: the Asylum, It doesn’t get much better than the weather this morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Rocketts x20
SSH x20
Super squat jumps x5
5 burpees

THA-THANG:

Mosey to Parking lot
10 cones in a line, with an additional cone 20-30 yards perpendicular to the center
(Or split into two 5 cone lines)

Cone 1: shoulder touch merkins
Cone 2: squats
Cone 3: dips
Cone 4: BBS
Cone 5: dry docks
Cone 6: lunges
Cone 7: toe touch merkins
Cone 8: American hammers 2 count
Cone 9: lizard merkins
Cone 10: reverse pickle pounders

1st Trip up the ladder x30
2nd trip up x20
3rd trip up x10
After each exercise run around cone (20-30yds) and go to next cone.
Repeat till time runs out And flutter kick till 6 finishes

Mosey to AO
MARY:
Hello Dollys x29
Freddy Mercurys x20
Peter Parkers

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

Having a goal and working hard for it.
In the beginning of this workout all of us had a goal of finishing. We worked hard, we sweat, we even got a little bit dirty. Such is life. We are going to have to work hard, we are going to have to sweat during tough times, we are going to have crap covering us from head to toe at times. We may want to give up, we may want to get mad, we may want to yell at God. But, we need to stay strong and we need to know what is waiting for us at the end. Today it’s a nice feeling of accomplishment, in life, it’s eternity in heaven with God.

“I press on toward the goal to win the prize for which God has called me heavenward in Christ Jesus.”
‭‭Philippians‬ ‭3:14‬ ‭

MOLESKIN:
lots of grunting and grumbling of arms being spent. BUT! Everyone pushed hard to hit their goals

ANNOUNCEMENTS:
2nd F party tonight