F3 Knoxville

Tag: Booger

Abdamonium

THE SCENE: Like walking through soup.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

@Shooter chose today to settle up for missing his Q on the previous Wednesday. Solid 4 second makeout session with the pee rock painstakingly selected from the pile at the Dog Pound. After that, we got after it:

  • 5 Burpees
  • 10 Cherry Pickers
  • 15 Mericans
  • 20 SSH
  • 25 Imperial Walkers

THA-THANG:

  • Mosey to running loop and commence Route 66 with Mericans at each light pole, plank til the 6 arrives
  • Continue mosey to baseball field
    • Split into 2 teams and race around the bases (Twice)
    • Home to First: gorilla shuffle, First to Second: sprint, Second to Third: gorilla shuffle, (opposite direction) Third to Home: Sprint (Second lap: sub bear crawl for gorilla shuffle)
  • Mosey to playground
    • 30 Pullups/30 Burpees (However you can get them)
  • Mosey to Upper Parking Lot
    • 8 stations, start at 5 and add 5 at each station, 2 loops
      • 1st loop: Big Boys (5+10+15+20+25+30+35+40=180 Total)
      • 2nd loop: American Hammers (2 count) (5+10+15+20+25+30+35+40=180 Total)
  • Offered 3 options for the next whoopin: 1) Dora 2) Circuit 3) Amazeballs. The PAX chose Amazeballs
  • Mosey to top soccer field, commence Amazeballs:
    • Split into 2 teams, line up on opposing sides of the same baseline
    • PAX plank while one member of each team runs to mid field and retrieves a ball with a workout written on it. Once the ball makes it back to the baseline, the teams complete the workout and one PAX goes to get the next ball. Exercises:
      • 20 Burpees
      • 40 Merkins
      • 50 Big Boys
      • Lunges (Midfield then sprint back)
      • Bear Crawl (Midfield then sprint back)
      • Bernie Sanders (Midfield then sprint back)
  • First Nation run (Indian Run) to AO to complete 1 loop of the truck stop

MARY:
Popcorn to different PAX: flutter kicks, side crunches and Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA
One visitor from F3 Memphis: @Goldilocks
CIRCLE OF TRUST/BOM:
Through my transition from individual contributor to a leadership position at work, it has required me to reconsider how I look at my output in order for the team to succeed. It is required for me to anticipate hurdles and roadblocks that may come up for my team members and support them to be successful in spite of these challenges. I encouraged all of the PAX to reach out to others around them and offer support when they are struggling physically and emotionally. #ISI
MOLESKIN:

ANNOUNCEMENTS:

It’s all fun and games till someone pulls a muscle

THE SCENE: The Truck Stop, 70degrees and moist but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some SSH, Cherry Pickers, this and thats and rocketts
THA-THANG:
Mosey to the field for some merican building zig zags

start at one corner. At 1st cone (20 yds apart) do 2 mericans. Add on 2 mericans at each cone till you make it through the course. Vertical lines sprint, horizontal lines squaty side shuffles. When finished flutter kick till 6 catches

Burpee tag, one person is the burpee master. If you get touched by them you have to do 10 burpees and then join them in catching the others till all are caught. ( This is where I pull my calf again.)

Mosey to the playground for some doracides. One partner stays and does exercises while other runs down parking lot in suicide manner touching line, back to start, next line etc for 6 lines. Pair must do 50 pull-ups, 100 mericans, 300 squats

move to hill behind playground for 7s. Squat jumps at top, dips at bottom.

Then….relay sprint race, 2 teams. Loser does 5 burpees

mosey long way around to the AO

MARY:
Not much time for much but holding a canoe position with flutter kicks and rowing for 45 secs
COUNT-OFF & NAME-O-RAMA
12 pax including one FNG (tanks cousin from Cincy) @flounder
CIRCLE OF TRUST/BOM:
God forgives sin and wipes it from his memory when you believe in him and his redemption of our sins and ask for forgiveness. Stop dwelling on previous sins and know you have been forgivin and move forward.
MOLESKIN:
I had to break one of the unwritten rules of F3….”if you can’t do it don’t Q it.” I pulled the calf BUT I already had the WO planned and although I could not complete the exercise, I didn’t want to deprive the pax of a good wo on my part. So….I proceeded.
ANNOUNCEMENTS:
2.0 workout today at 4pm

Almost Independence Day

THE SCENE: Beautiful. 68 degrees and clear as bell.
F3 WELCOME & DISCLAIMER: Yes.
WARM-O-RAMA:
Cherry Pickers x6

Real Ankle Pulls x10sec

Pike Upx10sec (alternating calf stretch)

THA-THANG:
Modified Sea Biscuit

  • R1: 1 Lap; Exercise #1
  • R2: 2 Laps; Exercise #2
  • R3: 3 Laps; Exercise #1
  • R4: 3 Laps; Exercise #2

Exercise #1: Lunge-Squat Progression x15 (lunge left, center squate, lunge right = 1rep); Merkins (to exhaustion)

Exercise #2: Squat-Burpee Progression x10 (left facing, touch the ground squat, jump up and turn 180 degrees, down into a burpee, jump up and turn 180 degrees to left facing start = 1rep; LBCs x30

MARY: Nada.

COUNT-OFF & NAME-O-RAMA
9 in attendance, including “the Gibbler” @Gibbler.  Does this mean that Gibbler posts mileage under Dog Pound or Asylum?

CIRCLE OF TRUST/BOM:
Prompted by Tweet-E’s revelatory insight from the prior night’s power outage at his home (and mine), I was prompted to reflect and pray during Tha-Thang about God’s command to “abide” in Him and “be still.” Of course, it was hard to be still while running, but the point is not “be motionless,” but “be focused on God.”

How rarely I stop, clear my mind,  focus on the greatness, glory, worthiness, omniscience, omnipresence, omnipotence, sovereignty, might, love, etc… of God and just “be still.”  Even in the me-time, I run with headphones in, distracting myself, or bury my face in a screen or page.

If you are like me, I was encouraged to be still even while moving.

 

Curling and jumping

THE SCENE: Fantastic

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Mosey around the outhouse, grab a good sized pee rock, disclaimer along the way

THA-THANG:

Mosey to the tennis courts

  • Hand stand Merkins
  • 20 curls
  • x3

Mosey to the soccer field for the following

  • High knees
  • Side to side
  • Bear Crawl
  • Lunges
  • Bernie Sanders
  • Broad jumps
  • Gorilla Walk
  • Sprint
  •  x 20 Merkins on one end
  • x 20 CMU curls on the other end

Mosey back to the rock pile

  • Wheel barrow
  • Leap frog
  • Partner carry
  • Partner drag

Mosey to the AO for the final beatdown

  • Tabata of the following exercises
  • Iron mikes
  • Lizard hops
  • Tuck jumps
  • Donkey kicks
  • x 30, 20 seconds of work, 10 seconds of rest

MARY:
We didn’t have time for Mary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I spent 5 days on a road trip with my 8 year old son, and while I thought I would teach him a lot of things, he is the one that taught me some stuff.  I wish we could all see the world through an 8 year old’s eyes.  The things we see everyday and ignore or take for granted, or don’t give God credit for are amazing.  I know I don’t always say the right things, do the right things, or take the time to just let God work in me and let me see His creation as He intended.  But seeing it through my sons eyes I do get to see it.  I encourage each of you to go out and see the world better, treat the world better, and make the world better.

MOLESKIN:
Our man Steam ventured into the Dog Pound for the first time and brought an FNG Dinger along with him.  Glad to have you both in the gloom.

500 Club + 100

THE SCENE: 80 degrees and Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Circ IC x 10
  • Toy Soldiers IC x 15
  • Dry Run Through Tha-Thang OYO x 10

THA-THANG:

10 Workouts x 50 Reps (2 Count)

  • Hand Release Merkins
  • Bobby Hurley
  • V-UP
  • Bear Crawl Merkin
  • Prisoner Squat
  • Heel Tap Mountain Climber
  • Shoulder Tap
  • Lunges
  • American Hammers
  • Star Jack

MARY:

Dealer’s Choice

  • Sparky – LBC’s
  • Wagon Wheel – Superman Swims
  • WaxJob – Side Crunch
  • 10 more Star Jacks to round out the +100

COUNT-OFF & NAME-O-RAMA
15 HIM’s Got Better today!
CIRCLE OF TRUST/BOM:

“The Master in the Art of living makes little distinction between his work and his play, his labor and his leisure, his mind and his body, his education and his recreation, his love and his religion. He hardly know which is which. He simply pursues his vision of EXCELLENCE at whatever he does. Leaving others to decide whether he is working or playing. To H.I.M. he is always doing both.”

Aspects of our life can sometimes feel like drudgery. Going to work, coming home, working out, etc. If we are truly PURSUING EXCELLENCE in all that we do, we  should never experience this drudgery.

MOLESKIN:
These kids were quiet today. Our main mumblechattee’s were missing from the circle this morning. However, the men pushed hard today and many finished with a cherry on top of Matterhorn.
ANNOUNCEMENTS: