F3 Knoxville

Tag: Bueller

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

7-11

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir IC x 10
  • SH Taps IC x 10
  • HR Merkins IC x 10
  • Plank Jacks IC x 10

THA-THANG:
Mosey with CMU to the rink. For some Ascending and Descending 7’s/11’s

  • 7’s HR Merkins
  • 11’s Curlz
  • 7’s Hand Slap Merkins
  • 11’s Flamingo
  • 7’s Burpees
  • 11’s Bobby Brick Hurley

MARY:
A couple of Caterpillar Merkin Tapouts.
COUNT-OFF & NAME-O-RAMA
13 Strong
CIRCLE OF TRUST/BOM:
Today I get to celebrate 9 years with my bride. We’ve had a lot of highs and lows. But I am so thankful for the time we have had so far.
MOLESKIN:
SuperOcho was running through again, the PAX bucked the 7/11 concept at first, but eventually we got some good work in.
ANNOUNCEMENTS:

Saturday Poker

THE SCENE: Beautiful morning. 70ish Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC

THA-THANG:
Formed two lines and moseyed the loop by amphitheater and back over to the Big Ball stairs. Circled up.

Shoulder Shredder:
4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 sets to get to 100 reps
Bearcrawl up BB steps, recover down
Sideways bearcrawl up BB steps, recover down

Mosey to Amphitheater

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Tempo Squats IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 15 reps
Face cards = 10 reps
Less than face = Value of Card
Jokers = 10 Burpees OYO

COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs

CIRCLE OF TRUST/BOM:
Talked about how hard work can affect luck. “The harder I work, the more luck I seem to have.”

The Pavalon Strikes Back

THE SCENE: 72 & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • This/that stretch
  • Tempo Squat x 10

THA-THANG:

  • Mosey to base of Matterhorn
    • Climb Matterhorn by running forward to 1st light pole, then do 30 squats.  Mosey back down to the speed bump, do 30 squats.  Bernie Sanders all the way to the top, do 30 squats.   Abs until the 6 catches up.
  • Mosey to Pavalon
    • DORA 400.   Pick an battle buddy and do 100 DORA reps of the following exercises while partner runs to the gate and back.
      1. Pull-ups
      2. Iron Mikes
      3. Knee-ups
      4. Burpees
  • Mosey back down the Matterhorn.  Go down to the 2nd light pole, stop and Bernie Sanders back up to the first light pole, then run all the way down.  Wagon wheel at the speed bump to pick up the 6.

MARY:

  • Gas pumps x 20
  • Side crunch x 10 each side

COUNT-OFF & NAME-O-RAMA
9 total:  Tweet-E, La-Z-Boy, Rainfly, Trap Door, Bueller, Landline, Ribbed, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about keeping good habits in place.  The past 3 weeks have been chaotic for me:  vacation, family in town, etc.  It’s all led to bad food choices, bad sleep choices, less workouts than usual, and just general laziness.   It always surprises me just how little it takes for life to get in the way of my healthy habits.  I always think I won’t be affected, but I always am to some degree.  Be cognizant of the good habits you’ve developed in your life and work to keep them a priority:  time with your family, your diet, your daily quiet time, your exercise routine, your sleep.

MOLESKIN:

Small group today for a Tuesday….we’ll give the Superocho guys a pass for missing!

ANNOUNCEMENTS:

Getting our mileage on

THE SCENE: 70 clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Stretch OYO

THA-THANG:
Run

Run

Run some more

MARY:
Ain’t nobody got time for Mary.  As Forest Gump says “we were runningggggg”

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This AO time is usually a light ruck themed AO, but since no one was listed on the Q I assumed most of the regular attenders (Frosty, Butters, Wallball) were out of town.  I signed up to Q because I know some of the guys in attendance this morning are in the home stretch of completing the “Super Ocho” (or event to be named later) where they post at each of our Knoxville AOs.  I didn’t want to leave them hanging if the normal crew was MIA.  I think this is a great challenge to get out to every AO and see the options Knoxville has to offer.

My apologies to Butters and WallBall since I made them leave their backpacks in the car, but maybe next time they will sign up to Q…

ANNOUNCEMENTS:

This months AO vs AO challenge is distance.  So log those miles.  Also anyone can join at anytime.

Tank is leading a kickball tournament on 8-18-18

Truckin to the Pound is currently being planned for late summer early fall.

F3 Olympics are happening this fall most likely to coincide with our 3rd year anniversary. Stay tuned.