F3 Knoxville

Tag: Bunny

6-28-21 4-140

THE SCENE: Humid and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with SSH 20 ON 4CT, Baby Arm Circles front and back x12 on 4ct, Front Claps same rep count, Windmills x12 4ct then to curb for mosey down for 20 4ct plank jacks and mosey back.
THA-THANG:
Lower parking lots served as the 4 corners.  Hit every corner perform both (2) exercises at each spot doing reps of 50,40,30,20.  50 first time, 40 second time and so on…

After completing a round of the 4 corners run up little Everest and perform 5 burpees at the top.

Corner 1. SSH and Plank Jacks

Corner 2. OH Claps and Freddie Mercury

Corner 3. Merkins and LBCs

Corner 4. Lunges and Carolina Dry Docks

MARY:
Had enough time for 18 4ct Freddies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Talked about “Grit”.  A book by Andrea Duckworth of the same name.  discussed her take on how success is determined more on your effort and hard work than mere talent.  It’s a mindset.  Setting good habits.  We talked about being disciplined and how we need to display grit in all areas of our life.  To not be complacent.

Nice Hat

THE SCENE: It’s a beautiful day in the neighborhood.
F3 WELCOME & DISCLAIMER: I’m not a professional.  You can spit on each other if you’ve been vaccinated.
WARM-O-RAMA:
SSH x 25
BBQ Squats x10
Tie Fighters 10 + 10
Plank Jacks x 20
Cherry Pickers x 5
From the baseline:

  • High Knees across the lot,
    • then down the slope to the edge of the baseball field.  Feel the dewy grass on your face with 5 Merkins.  Up the slope for 20 Big Boys.  Mosey back across the lot.
  • Butt Kickers
    • 10 Merkins down, 15 Big Boys Up, Mosey back
  • High Skips
    • 15, 10, back
  • Bear Crawl across the lot
    • Bear Crawl down the slope for 20 Merkins, 5 Big Boys.  Mosey back
  • Side to side across the lot.

Find a battle buddy to close out the warm up.
THA-THANG:
Mosey to block paved parking lot.  One pax heads clockwise around the lot, buddy heads counter clockwise.  Do 10 partner Merkins when you meet.
Then 8, 6, 4, 2.

Assemble at the bottom of Pickets charge, by the lacrosse field.
Throw out 5 Froggy Squats and head up Pickets.  At each flat, do 10, 15,… Froggy Squats.  We got to 25 at the overlook.

After admiring the sunrise for the 6 we offered 15x4ct Plank Jacks to the view, followed up with 10 Inchworms/stargazer combos and 20+ Dips, finishing on the 6’s count.

On the Mosey, we broke off the onramp to the far side of the Asylum for 10 Tempo Merkins, then Moseyed down the hill to the Rock for 10x4ct “English Cucumber” pickle pounders, before a light Mosey back to the AO.

MARY:
The Wind Cried Mary – Slow LBCs to the sounds of Jimi.
COUNT-OFF & NAME-O-RAMA
13 Strong!
CIRCLE OF TRUST/BOM:
F3 is lots of opportunities to have adventures. Slipping and sliding on Skunk hill in the snow. Running up and down Everest and dragging logs around the parking lot with mumblechatter and stargazers. I do all these things not to keep fit, but to say that I’ve done it. And to have done it next to you guys. Because that makes us friends. And those adventures makes us the sort of friends who’ll say “Nice Hat. You look like a Dickhead.”
MOLESKIN:

ANNOUNCEMENTS:
Wesley House tomorrow.  Dog Pound CSAUP next month.

Repeat 1st and 10s

THE SCENE: 60 degrees, clear with a heavy dew on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops

5 cherry pickers

10 LBAC forward and reverse

mosey to the football field

THA-THANG

1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 10 curls for the girls
  • 10 overhead press
  • 10 rows
  • Mosey to Stonehenge and back to rock pile
  • 10 curls
  • 10 overhead press
  • 10 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Fellowship Mosey to the AO

MARY:
Abdominal ring of fire

canoe with BBSU countdown from 5

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 27:1-3
MOLESKIN:
Prayed for Ribbed’s wife, Praise for Trunk’s wife passing her test, prayers for safe travels
ANNOUNCEMENTS:
na

Bears and laps

THE SCENE: Super muggy, humid and gloomy
F3 WELCOME & DISCLAIMER  – No FNG’s so it was brief
WARM-O-RAMA:
Split Jacks, high knees, butt kickers, Rockettes, some yoga and stretches.  Bernie up baby Everest.
THA-THANG:

-So, I wanted to do something terrible.  Went to the newest path on the NE part of the park.  First light pole – 5 dive bombers, bear crawl to the next light pole, jog to next light pole and start the cycle again.  We did this until we reached the road.

-Jogged to the Overlook.  Did 25’s with merkins and BBS, did a lap around the oval in front of the admin building between sets.

-Back to the AO.  Bear crawl 360 down the parking lot, then Super Mario back, then Frankenstein back again.

– Finished off with a super terrible Ring of Fire that was Al Gore/Jump Squats.  Kinda like a failure to launch.

 

MARY:
Did 10 O-Rings in each direction in honor of the failure to launch.
COUNT-OFF & NAME-O-RAMA

16 Pax, no FNG’s.

CIRCLE OF TRUST/BOM:
Jesus gave us the parable of the seed and the mustard tree to show us that we are all works in progress with small beginnings and then a final fruitful glorious form.  Realize that growth, difficulties, change is all part of God’s plan for us.  Ignore words of discouragement if your path is currently not what you’d like it to be, listen to the words of encouragement as you move forward.
MOLESKIN:
We prayed for Katie who recently had bypass surgery.
ANNOUNCEMENTS:
Safe Haven still needs donations.  CSAUP coming up at Dog Pound.

Look For Opportunities, Not Excuses

THE SCENE: Upper 60s, sun rising, birds chirping
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
146th day of the year, 219 remaining

Mother’s Day in Poland

National Sorry Day in Australia

National Paper Airplane Day in the U.S.

On this day in 1868, the impeachment of President Andrew Johnson ended with an acquittal by one vote.  The PAX did not know how many senators voted for impeachment.  The answer is 35.

SSH x 35 (4 ct)

5 burpees since the PAX answered incorrectly.

Rockettes x 10 (4 ct)

The PAX answered incorrectly when asked where Andrew Johnson was from.  The PAX said TN.  The correct answer is NC.

5 burpees

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Tempo squats x 10

The PAX correctly answered that Andrew Johnson served as the mayor of Greeneville, TN, so no more burpees before moseying.

THA-THANG:
Mosey to the steep hill to the left of the splash pad, which had never been used before and does not yet have a name.

Tomorrow is my 21st wedding anniversary, so the rest of the workout is brought to you by the number 21.

21s (like 7s and 11s just more of them) up and down the hill

Merkins at the bottom

Big Boy Sit-ups at the top

Mosey to the splash pad

Using the tables and benches – 21 box jumps, 21 dips, 21 pull-me-up rows, and 21 decline merkins

Run around Stonehenge when done and until the six arrives.

Mosey to the bathhouse

21 pull-ups

Mosey to the dock

21 Carolina Dry Docks

Mosey to the Flag Pole

One minute of silence followed by a 21-merkin salute in cadence in honor of the upcoming Memorial Day holiday.

Mosey to the AO

MARY:
No time, but we did 231 BBS during the 21s, which means we also did 231 merkins, not counting the merkins we did outside of the 21s.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
America is known as the land of opportunity.  It seems like people today would rather have an excuse than an opportunity.  There are plenty of excuses out there for not being your best, doing your best, for not getting out in the gloom in the early morning, for not working hard, for not pushing yourself to your full potential, etc.  But, there are also plenty of opportunities to be better, do better, show up, work hard, step up, etc.  Look for opportunities in life, not excuses.

MOLESKIN:
Prayers for Ribbed’s wife, Lillydipper, Jinxy, Blindside and his wife and their efforts to improve their job situations, Cavalier and his family, Surplus for fartsacking, and Doubtfire for not holding up his HC.  Apologies if I missed any.

ANNOUNCEMENTS:
CSAUP at Dog Pound on 7/24