F3 Knoxville

Tag: Bitcoin

Change of command

THE SCENE: 48* and perfect weather, SWAT team liked it too
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x15 IC
Merkins on 4 ct x15 IC
Hillbillys x15 IC
Cherry pickers x10 IC

THA-THANG:
Form two lines and mosey to amphitheater. Assemble at the stage and partner up.  Routine of 12s: Each partner does one merkin at the bottom of the stairs, runs to the top of the stairs and perform 11 WWII sit ups.  One partner holds the others ankles then flapjack.  Return to the bottom of the stairs, increasing merkins by one rep each time at the bottom and decreasing WWII sit ups at the top each time.

Jackrabbits perform merkins and planks on stage waiting for the 6 to finish.

Change of command ceremony with Steam handing off command to Abort.

Form back into lines, mosey toward lawn of WFP (after investigating the two dummies handcuffed to the rails). Assemble on the sidewalk at the southside of the lawn.  Next routine is Route 66 – start with 1 rep of named exercise, run to the next light pole along the sidewalk and increase rep count by until reaching 11 reps at the top of the hill at the entrance to world’s fair park.

First iteration of Route 66 with 8 count bodybuilders.  This got a few poopy faces among the PAX.  Jackrabbits return to the start of the routine for ab work while waiting for the rest of the PAX to dodge the SWAT team on the way back down.

Recover and 10 count.  Second iteration of Route 66 with jump squats.  This seemed like a better idea until about the fifth or sixth light pole.  Recover to the start point of the routine, form two lines and return to start point of AO for Mary.

MARY:
Box cutters x25 IC
COUNT-OFF & NAME-O-RAMA
20 strong: Preacher, Butterfly, Careless, Cowbell, Steam, Half Caff, Passport, Quarantine, Downhill, Pfeiffer, Rousey, G6, Petey, Swanson, Soup, Threadcount, Bitcoin, Uncle Rico, Rascal, Abort
CIRCLE OF TRUST/BOM:
Leaders surround themselves with other leaders.  I came to F3 for the fitness, and in doing so surrounded myself with leaders without even trying.  Thankful for all the leaders who show up at 5:30 every morning to make me a better man.

Stairs and Pain

THE SCENE: Crisp and comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-SSH X25 IC, -Tempo Squat x10 IC, -BAC x10 (Forward/Reverse) IC, Tempo Squat x10 IC, SSH x25 IC
THA-THANG:

PAX form two lines and mosey around area to identify each station…

AMRAP (12 minutes)

As many rounds as possible for 12 minutes the PAX completed 10 reps at three stations of the following…

  • Pull-ups at the Big Ball Beams
  • Box Jumps at the TN Amphitheater Stage
  • Burpees at the Bridge

Abort gave us a 10 count…

Mountain of Pain

PAX sprinted to the top of the Big Ball Steps and did the following:

  • Hand-release Merkins 10-1 (10 at top of steps, 9 at bottom, 8 at top, rinse repeat to 1 rep at the bottom)
  • When finished PAX did Flutter Kicks x20 IC, American Hammers x20 IC until the six was up.

Preacher gave the PAX a 10 count…

PAX sprinted to the flat area (for time purposes) instead of to the very top of BB Steps and did the following:

  • Same 10-1 repetition as the Hand-Release Merkins but this time WW2 Big Boy Sit-Ups were completed.

PAX re-formed their two lines again and moseyed to AO starting point.

MARY:
CASH OUT with ATM’s (15 4 count shoulder taps IC, 10 tempo merkins on a single count IC, 10 speed merkins x10 IC)
COUNT-OFF & NAME-O-RAMA
19 PAX (1 FNG!)
CIRCLE OF TRUST/BOM:
Spoke about intentional leadership on my NYE Q.  The same is true now.  If we are not moving forward, we are being stagnant.  If we are being stagnant then we are being left behind.  The downtown AO has unlimited potential and if we want to see it grow we must cultivate it and that happens from stepping outside our comfort zones and intentionally leading here.  Challenge this AO to two VQ’s next week at the Big Ball AO.  If guys have questions, get with any of us who have Q experience as a resource or even as a Co-Q.
MOLESKIN:
Prayer request were made.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Granite rock

THE SCENE: 34 degree, HOT!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC x2, Squats x20, Merkins x10 IC,
THA-THANG:

  • Mosey over to the playground for pull ups and 11’s(LBC and RBC)
  • “run this way” QIC runs a little, you run a little, shuffle some, you shuffle some, lunge a bit, you lung a bit, all the way to the bridge.
  • Everybiody knows G6 but they dont know he has his own song. They do now! Pax holds plank during the entire song, each time song mentions G6 do a merkin…..
  • Mosey to the Amphitheater for SUPER 11’s. Box Jump Burpees starting at 1 going to 11, Run up to the top and do 1 banana up to 11 bananas. Harder than I thought 🙂
  • Jail break back to the AO, out of time!

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
11 inc 2 FNG Big Dipper and BITCOIN!
CIRCLE OF TRUST/BOM:
Smooth granite rock that I had. Probably took 1,000-2,000 years for this rock to get smooth rumbling and tumbling in the ocean. NOTHING is perfect, but we as granite rocks can get smoother/BETTER by rumbling and tumbling thorugh life getting better, embracing the suck, staying out of our comfort zone. Dont become stagnant!
MOLESKIN:
Be consistent and stay out of your comfort zone
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.