F3 Knoxville

Tag: Bumblebee

It’s Only 26

THE SCENE: 48ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers x10 IC
  • Worst Merkin Ever x5 OYO
  • Arm Circles x10 IC (both directions)
  • Lil’ bit of this n that

THA-THANG:

  • Indian run over to Mt. Crumpet the long route
  • Four Options to get up the hill… Anyone can choose! Except all 4 options must be completed. Non-optional.
  • 1 – Bear Crawl up, 26 Bobby Hurley’s at the top
  • 2 – Crawl Bear up, 26 Merkins at the top
  • 3 – Bernie up, 26 Burpees at the top
  • 4 – Crab Walk up, 26 BBS at the top

 

  • Mosey back to grinder for the WHOWIE! (Kraken workout but with only 6 stations… whowie is a mythical giant 6 legged lizard from Australia) Stations are as follows:
  • 6 Bodybuilders
  • 20 Iron Mikes
  • 20 Dry Docks
  • 6 Burpee Jacks (Do a jumping jack at the end of it)
  • 20 Merkins
  • 20 Squats

MARY:

  • V-ups x20 OYO
  • ~1 minute of LBC’s

COUNT-OFF & NAME-O-RAMA
7 this morning
CIRCLE OF TRUST/BOM:

Every year, my birthday brings back memories of my grandfather since his birthday is the day before mine. Yesterday (10/17) would’ve been his 98th birthday, he passed away about 5 years ago at the age of 93. Growing up, he was the male role model I looked up to. He was extremely kind, soft spoken, generous, honest, and never voiced a complaint about anything. He was overall just a good man.

When he passed away, it left a gap in my life. Even though he set the example for me to chase as a man, him being physically gone for the earth was just tough. I still have always known his qualities and will never forget them, but it just absolutely sucked that he was gone.

I can say with confidence that F3 has filled that gap I had in my life. Every man I have met in this group has given me new qualities to look up to and new role models to set examples for not just me, but everyone. I am extremely grateful for the impact this group has had on my life. I am glad I got to celebrate my birthday being out in the dark on this chilly morning improving my life with these people, as well as hitting my 1 year mark since my first F3 workout. I am looking forward to the next years of beatdowns and getting closer to everyone. I know that all of you would do anything to help another brother out, and that means a lot to me.

MOLESKIN:
ANNOUNCEMENTS:
F3 Olympics coming up. Register!

Sally

THE SCENE: Mostly cloudy, 58 degrees, 96% humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Cherry pickers x16, Little baby arm circles x10 forward/x10backward

Jog parking x2, skip parking lot x1, mosey to base of ballfield hill.
THA-THANG:
7’s at the hill

  • Burpees at the base of the hill
  • Bear crawl up the hill
  • BBS at the top x2
  • Crab crawl down the hill
  • Mosey to the grinder

Bring Sally up, bring Sally down

  • Hit the ground/hop up to the music
  • Run the Bomb Shelter short loop
  • Merkins to the music
  • Run the Bomb Shelter short loop
  • CMU squat presses to the music
  • Run the Bomb Shelter short loop
  • Leg lifts to the music (60 degrees up/10 degrees down)
  • Run the Bomb Shelter short loop
  • BBS to the music

MARY:
Box cutters, flutter kicks, LBC’s
COUNT-OFF & NAME-O-RAMA
12 HIM’s, no FNG’s
CIRCLE OF TRUST/BOM:

The following is from Wild Together, My Adventures with Loki the Wolfdog by Kelly Lund.

Wish You Were Here

The concept of being present is one that is so often said, but rarely lived.  I’m guilty of it.  I say I am going to be more present; I say I am going to  put my phone down and focus on what’s in front of me; I say I will put the camera down and just look with my eyes.  But I don’t. I get caught up and think secondary things are important in the moment, and then the moment is gone. 

Never has Loki had this behavioral flaw.  How could he?  He sees now and now only.  I am not saying that beyond my knowledge he doesn’t have a memory band of his past experiences.  Simply put, he is not worried about what tomorrow will bring.  The anxiety of the future, the disappointment of the past; that’s not a thing for him.

If now is all we have, all that is promised, let us not be fools and waste it.

As the Bible says, don’t worry about tomorrow. That won’t add an hour to our life. Tomorrow will worry about itself.  This is the day the Lord has made. Let us all be glad and rejoice in it.

MOLESKIN:
Prayers for Moses and Sqeaker’s recovery.  Steer asked for prayers for his family.
ANNOUNCEMENTS:
F3 Knoxville 3rd Anniversary during weekend of November 3rd.

Super Mario & Luigi Dora

THE SCENE: 8 Levels of the Mushroom Kingdom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry Pickers, Little Baby Arm Circle Planks ( 1 arm at a time), Lite 2 min jog

THA-THANG:
Bowser has taken Princess Peach so Mario & Luigi must work together to get through the 8 levels of the Mushroom Kingdom.

  • Level 1 – 1UP and Over (Thrusters with CMU) 100 / Bowser Crawls (Bear Crawl) 100ft, run back
  • Level 2 – Ground Pounds (Dips) 100 / Goomba Walk (Stay low like a squat and walk) 100ft, run back
  • Level 3 – Power UPs (Merkins) 200 / Long Jump (Broad Jump) 100ft, run back
  • Level 4 – Pulling Turnips ( 1 arm rows with CMU) / Star Run, 200ft run and back
  • Level 5 – Power UP Twist (American Hammers with CMU, 2ct ) / Bowser Crawls (Bear Crawl) 100ft, run back
  • Level 6 – Shell Throw (Kettlebells with CMU) / Goomba Walk (Stay low like a squat and walk) 100ft, run back
  • Level 7 – Block Buster ( 1 arm Bobby Hurly’s, alternate arms) / Star Run, 200ft run and back
  • Level 8 – Cheep Cheep Swim (Lay stomach down, alternate left leg and right arm up, then switch) 2ct 100 / Star Run 200ft run and back

MARY (done by Snorkel):
15 Hello Dollys, 15 Slutter Kicks, 15 Box Cutters, 1 min Lazyboy
COUNT-OFF & NAME-O-RAMA
All Tagged.
CIRCLE OF TRUST/BOM:
Don’t grow up.  Remember to have fun in life, play games, laugh, and enjoy our time here on Earth.

Where is the Creek?

THE SCENE: Mid 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Line up on baseline for 5 tempo merkins

Jog across

5 tempo squats

Millennial run back
THA-THANG:

Run down hill by Pav and back up for:
10 BBS
15 Jump squats
20 Merkins
Repeat X 5
7s at scrap yard
6 Pull-ups
Broad jump to cone
1 4-count dry dock
5 rounds of all out sprints across grinder

MARY:
Leg lifts x 15
V-ups x 15
Lazy boys x 3 for about 20 seconds

COUNT-OFF & NAME-O-RAMA
14 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 12:14
Wise words bring many benefits, and hard work brings rewards.

MOLESKIN:
ANNOUNCEMENTS:
Seabiscuit this Sunday at West HS track at 7 am.

Bomb shelter first anniversary special Q next Saturday the 13th 7 am.

F3 Olympics at the Asylum November 3.

Stand on the Rock!

THE SCENE: 65 Degrees cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
-Side Straddle Hop (15 in cadence -4 count)

-Feet Together Leg Stretch (20 Seconds)

-Cherry Pickers (15 in cadence – 4 count)

-Michael Phelps (30 seconds)

-Arm Circles

THA-THANG

-Indian run with CMU to the Educator

-Partner Workout – 300 curls with CMU/Run/Bear Crawl Hill/ 10 air squats

-Partner Workout – 200 overhead press with CMU/Run/Bear Crawl Hill/10 air squats

-Mosey back to grinder

MARY:
Led by Snorkel

-Armstrong’s, heel touches, hello dolly, scissors, and superman/banana
COUNT-OFF & NAME-O-RAMA

  •  Spartan
  •  Snorkel
  •  Drifter
  •  Fins
  •  Emeril
  •  Napster
  •  Bumblebee
  •  Neighbor
  •  Chief
  •  Hammy
  •  Tin Man
  •  Butterfingers
  •  Squiggly
  •  Gecko
  •  Happy
  •  Flash

CIRCLE OF TRUST/BOM:
Psalms 18:2 – The LORD is my rock, my fortress and my deliverer; my God is my rock, in whom I take refuge, my shield and the horn of my salvation, my stronghold.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.