F3 Knoxville

Tag: BlueBird

Pocket Q

THE SCENE: Brisk Late Fall Morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The normal Merkins with some stretching mixed in.
THA-THANG:
It all started with some running, Indian Run style. Followed by a little Bataan Death March, Kabul Dirty Dozen and Egyptian Walk.  Finished off with Jack Webbs of course.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 10:9 – “He who walks in integrity and with moral character, walks securely, But he who takes a crooked way will be discovered and punished.

ANNOUNCEMENTS:
Christmas announcements

Bumps and blocks

THE SCENE: Clear skies, 37 degrees, perfect for a beat down
F3 WELCOME & DISCLAIMER : 

WARM-O-RAMA:
SSH, high knees and butt kickers.  Did some plank poses, downward dog and 10 tempo Merkins.  Then did some Tie Fighters and was ready to roll out of the AO, but then the originator of the Tie Fighter lived up to his name and exited the scene for a few minutes.  Out of deference to Code Brown, we hung around awhile and did some Rocky Balboas, Super Marios and bear crawl 360 at the AO. Then we headed out.
THA-THANG:

  • Bump your partner – Partner up with one CMU.  Make your way up the tail of the dragon to the Coliseum.  One partner goes ahead with the block and the other does 5 burpees or 10 merkins then runs to catch partner, take the CMU and go ahead while the other partner does 5 burpees or 10 merkins and so on until you both reach the Coliseum.
  • One partner does AMRAP CMU exercises while the other partner completes a lap around the oval in front of the Admin building. Thrusters, Wood Choppers, Block Swings, Up and Over Merkins, Lying Lat Raise, Alternating Lunges, Curl/Press.  There were others planned but we ran out of time.
  • Bump your partner back to the AO.

MARY:
Heel touches, Curious Dolly’s, O-rings (not Ovaries)
COUNT-OFF & NAME-O-RAMA
19 present

@carnie @CodeBrown @Catgut @Crablegs @Matlock @Fabio @Bunny @Gstring @Fishnet @Doublewide @Pacman @lebowski @bunny @hands

Mall Walkers

@Rainbow @Sawdust @Kentucky @Bluebird @Gibbler @Hottub
CIRCLE OF TRUST/BOM:
Jesus didn’t wait for us to do this or do that before he sacrificed himself for us.  Let’s not wait for others to do this or do that before we reach out to them, forgive, help out, serve. Take the initiative.  While we were yet sinners, He died for us.
MOLESKIN:
That was a pretty exhausting workout.  Shoutout to @Woodshack for teaching me the cmu bump a few years ago.  A great way to move a cmu!
ANNOUNCEMENTS:
@Gibbler smells

Slow Mosey

  • THE SCENE: Hot and Humid
    F3 WELCOME & DISCLAIMER – Better than Gibblers last week
    WARM-O-RAMA:
    20 X SSH
  • 24 x Tie Fighters
    THA-THANG:
    Slow Mosey around the loop stopping 6 times for
  • 5 hand release burpees
  • 10 hand release Mercians
  • 15 4cnt LBC’s
  • 20 Froggy squats

CIRCLE OF TRUST/BOM:
Positive Attitude=Positive outcome

The ladder at the dragns tail

THE SCENE: 86 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

5 cherry pickers

2 burpees

some of these and some of those
THA-THANG:
Mossey down to the tail of the dragon. Partner up and work with your partner to

  • first station
    • squats
    • lunges
    • Welsh Dragons
  • Second station
    • V-Ups
    • Air Taps
    • BBS
  • third Station
    • Merkins
    • Pickle Punders
    • Monkey Humpers
  • 4th station
    • CDD
    • Hand release Merkins
    • Sholder taps

MARY:
Ring of fire but we ran out of time

ANNOUNCEMENTS:
Off the chains event. Be there of be lazy 😉

Disney Sing-A-Long

THE SCENE: The good:  It wasn’t pouring down rain.  The bad:  99.99999% humidity.
F3 WELCOME & DISCLAIMER: I’m pretty sure Gibbler didn’t say it was free or that he wasn’t a professional.  Both of those facts were immediately apparent, however.

WARM-O-RAMA:
I distinctly remember lots of SSHs while Bluebird took his sweet time walking over from his truck to the AO. I think he stopped to re-tie his shoes and picked up a few pennies off the ground on the way.  And then we did some Tennessee Rocking Chairs.
THA-THANG:
We moseyed to the Colosseum (that’s right Gibbler.  The Colosseum. Not the Overlook!).  Once we got there, we started listening to that song.  What’s that song from the Disney movie?  Yeah, that one too, but I’m thinking of the other one.  No, we listened to that as well, but I’m thinking of . . . forget it. We listened to all of them. Well, except for “Bear Necessities.”  Where’s the love for The Jungle Book, Gibbler??

As we re-imagined this as a workout with our 6 year old kids, Gibbler had us do pyramids.  I’ll be honest, I don’t remember all of the exercises, or in order.  Just know that we blasted our legs and our abs for a solid 25 minutes or so. Occasionally, we’d break for a long bear crawl (incident free today, thank goodness) or a run around the loop.  Mumblechatter was at a high level throughout.

Heartbreakingly, it was time to head back to the AO far too quickly.

MARY:
At the AO, it was Capt. Thors up to at least 6/24 before a merciful 15 seconds of stargazers closed us out and the last song of the day gently swirled down our ears (“I’ll Make A Man Out Of You”? Honestly, they’re all running around together in my head right now, so I can’t remember.)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“I wish it need not have happened in my time,” said Frodo. “So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.”
MOLESKIN:
Another Tolkien quote:  “The old that is strong does not wither.”  This one is dedicated to our very own BlueBird, who hits 59 tomorrow.  Happy Birthday, BlueBird!
ANNOUNCEMENTS:
Sign up for the Off the Chain CSAUP and try to pick up a Wesley House Q on Wednesday afternoons.