F3 Knoxville

Tag: Booster

Karamazov!

THE SCENE: Chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Usual for me

SSH IC

Cherry Pickers IC

T Squat IC

T Merkin IC

OYO Stretching
THA-THANG:
Insert information about the workout.

  • Mosey over to (Sophomore hill?) along the way we got some good livin in via flutter kicks
  • DORA action (100 burpees, 200 merkins, 300 squats)
  • Some more flutter kick and IC work in the parking lot next to sophomore hill
  • Some suicide action a lil down the ways as well

MARY:
Actually did Mary at the AO this time

 

The highlight was Cheatsheet leading us in some IC Merkins…. those got me good

CIRCLE OF TRUST/BOM:
Karamazov!

A short quote from The Brothers Karamazov from Dmitri

“… I mean that’s where the trouble lies, for all the world is an enigma! And whenever I’ve occasion to wallow in the very deepest ignominy of lust (and that’s all I’ve occasion to do), I’ve always read that poem about Ceres and man. Has it set me on the right road again? Never! Because I’m a Karamazov! Because if I throw myself into the abyss I do it straight, head first and heels last, and am even glad that I’ve fallen in such a degrading posture and consider it flattering to myself.”

 

Interesting note, apparently there is a suggestion in the text that the name Karamazov is associated with another surname which translates to “black smear”

Dmitri is one of three brothers in the story who is a scoundrel that makes trouble constantly. This quote is a good summary of the conversation he has with his brother Alyosha. What struck me about this conversation and this quote particularly is the nature of Dmitri’s reaction to his realization that there are undesirable parts of him (perhaps necessarily so given it being suggested that he is born with them… I am sure there is plenty to be said of the symbolism here) More practically, I must ask myself what is my reaction to my confrontation with the pathological parts of my personality. I decided to share one with the group.

 

I have a complex relationship with both of my parents. Although there is little explicit conflict (arguing, overt petty actions taken, passive aggresiveness etc), if I am being honest with myself, there is some degree of resentment. The causes and the degree to which I bear it, I am not sure. What I do know is that I am responsible for this and cannot ignore it or accept it (like Dmitri). It is something to be recognized and wrestled with.

 

Side note: Chaco recommended Steinbeck’s East of Eden after the Q. I highly recommend it to everyone. It is a great read.
MOLESKIN:

ANNOUNCEMENTS:

Push Yourself

THE SCENE: 30 degrees and clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20, Tempo Merkins (IC) x 10, Little Baby Arm Circles F & B (IC) x 10, Cherry Pickers (IC) x 10, Tempo Squats (IC) x 10, Flutter Kicks (IC) x 10
THA-THANG:

Dora Style Workout. Indian Run to CMU pile. Each team will get 1 CMU. Take CMU over towards the stadium.  Each exercise will be 200 reps.  The PAX not performing exercise will run up the hill and do 5 burpees and return to trade with other PAX. If a team finishes, start from the top and do it again. Exercises are:

  1. Curls
  2. Big Boys with CMU on chest
  3. Rows
  4. LBCs with CMU on chest
  5. Squats with CMU
  6. Flutter kicks holding CMU
  7. Overhead Press
  8. American Hammers with CMU
  9. Triceps Extension
  10. Leg raises holding CMU

(I don’t think anyone made it past squats today)

Indian run back to AO

MARY:

Hello Dolly (IC) x 10, Freddy Mercury (IC) x 10, American Hammers (IC) x 10

COUNT-OFF & NAME-O-RAMA
17 strong today!  Bonus points to Judge Judy for joining me on the ruck this morning!
CIRCLE OF TRUST/BOM:

My challenge to everyone this year to is to Get Comfortable Being Uncomfortable! Do this personally, physically, and spiritually.  For those who have never been on Q, take that next step and lead. If you have not been to other AOs for a workout, go to all the AOs. Try a Saturday workout which is an hour long or go the Burbs for a longer beatdown. Personally, talk to someone different at work or try to repair a fractured relationship. Spiritually, set a positive example for others and be a witness to someone who needs it (Jude Judy recently started a bible study group). We tend to be complacent and get in routines.  Break that routine and do something different this year.

MOLESKIN:
Prayer requests for Gump and his family as his wife recovers from surgery and son recovers from broken foot/leg.
ANNOUNCEMENTS:
CSAUP at Bomb Shelter on Saturday.  Wesley House workout Wednesday at 5pm

Short Circuit at JUCO

THE SCENE: 40*, drizzly
F3 WELCOME & DISCLAIMER  – Yup
WARM-O-RAMA:
10 Cherry Pickers, 10 Rockettes, 10 Overhead Claps, 10 Tempo Merkins
THA-THANG:
Mosey to the courtyard for a round of 11’s with incline merkins and box squats. Jump over the brick wall in between sets.

Mosey to the brick pile.

Circuit training: 5 stations of exercises to be performed as a circuit with a lap around the retention wall after each station. The stations were:

  • 15 – Over-the-Shoulder Sandbag Toss (50lbs and 40lbs options)
  • 10 – Burpees
  • 25 – CMU Rows
  • 15 – CMU Swings
  • 25 – CMU Curls

We completed approximately 3-4 circuits before heading back to the AO. Kudos to Bagger for taking the initiative to carry the sandbags the 1/2 mile back to the AO.

MARY:
20 – Flutter Kicks (Erector)
COUNT-OFF & NAME-O-RAMA
13 HIMs came out on hump day
CIRCLE OF TRUST/BOM:

“If you pray for rain, take an umbrella.”

This phrase has always stuck with me when I consider the things I pray for. If you’re going to ask for God to intervene in your life, you need to have faith that He will do so. Our faith is manifested in the belief that God will answer our prayers. Ezra is a great example of this principle. When Ezra made plans to travel from Babylon back to Jerusalem he refused an escort from the King. He knew he would be traveling a long distance through hostile land, but he insisted that he did not need an escort because he had prayed to God for protection. Ezra had faith that God would answer his prayer and he acted on this faith. The next time you pray, don’t forget to take your umbrella.

MOLESKIN:
Shoutout to Bagger and Judge Judy for joining me on the pre-ruck and to Erector for knocking out a pre-run. We’d love to grow the pre-ruck/pre-run group. Come on out at 4:45 for some extra credit.
ANNOUNCEMENTS:
Bring snacks this week and next for the kids at the Wesley House.

The new Oak Ridge AO is set to start up on February 5th and will be on Tuesdays. Contact Erector if you are interested.

B.R.I.C.K.

THE SCENE: 14 degrees, windy, CAH
F3 WELCOME & DISCLAIMER ✅
WARM-O-RAMA:
SSH x 20 IC

Team Mosey
THA-THANG:
Complete the B.R.I.C.K. Between each set, run a  “down and back” in parking lot. Constant motion…

  • Burpees: 2-4-6-8-10, 10-8-6-4-2
  • Rocky Balboas IC: 2-4-6-8-10, 10-8-6-4-2
  • Incline Merkins: 2-4-6-8-10, 10-8-6-4-2
  • Captain Thor’s: 1:4 Ratio… 1:4, 2:8, 3:12…. 10:40. PAX leading PAX on this one. Nice to see the guys collaborate and figure it out…
  • King Kong Thrusters: 2-4-6-8-10, 10-8-6-4-2

MARY:

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

BRICK A singular positive Habit that is Advantageous to the individual or others.

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

Club Fity

THE SCENE: Dang Cold
F3 WELCOME & DISCLAIMER .
WARM-O-RAMA:
Mosey to CMU pile. Throw in a few burpees on the way.
THA-THANG: Cluby Fity
50×50:  So the original plan was to do 50 reps of 50 exercises in celebration of my turning 50. However, I thought, hey that might take awhile. So I tried it on Saturday. Well it’s Tuesday and I’m just now getting over how soar it made me. It took 2 hours and 22 minutes to complete.  So for tomorrows workout we’ll probably do 20 reps of the 50 exercises and skip the warm-o-rama and mary.

1. Crunches
2. Merkins
3. Squats
4. Dolly Partons
5. Push Press
6. Iron Mikes
7. Flutter Kicks
8. Curls
9. Calf Raises
10. Star Crunches
11. Burpees
12. Corus Line
13. Side Crunches
14. Tricept lifts
15. Bobby Hurleys
16. Leg Lifts
17. Carolina Dry docks
18. Sumo Squats
19. Scissor Kicks
20. Rows
21. High Knees
22. Rainbow drops
23. Shoulder Taps
24. Side Lunges
25. Toe touch on six.
26. Bench Press
27. Thrusters
28. Crabets
29. Peter Parkers
30. Squat Jumps
31. Bicycles
32. Plank + rotate arms to sky – alternate
33. Heel Touches
34. Monkey Humpers
35. Donkey Kicks
36. American Hammers
37. Side Straddle Hops
38. Derkins
39. WWII Sit ups (straight leg Big boys)
40 Plank reverse leg lift
41. Travolta Plank
42. Imperial Walkers
43. Mountain Climbers
44. Pull overs on 6.
45. Supermans
46. Stairs
47. Diamond push ups
48. Swimmers
49. Overhead squats
50. Plank walk over block side to side

We ran out of time at #43. So next time do less reps.

CIRCLE OF TRUST/BOM:
We are depenent on God for every breath and heart beat.  Cherrish them!!
ANNOUNCEMENTS:
Hardship hill comin up.