F3 Knoxville

Tag: Bunny

miles and triangles

THE SCENE: cool and calm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
16 SSH

16 over head clap

16 little baby arm circles

16 seal claps

16 baby arm circles backwards.
THA-THANG:
mosey to the triangle break into two groups and start the fun!.

 

  • 25 Vup, Bear crawl the next corner
  • Run to the end of splashpad and run back
  • 25 Merkins, Bear crawl to the next corner
  • Run to the start of the peir and run back.
  • 25 squats, Bear crawl to the first corner
  • run to the entrance of the park.
  • Sub 5 from the number every complete round.
  • Mosy to the flag poll, reminding everyone ” the gloom belongs to us”
  • 10 second cloud gazer
  • 16 american hammers
  • Mosey to the parking lot.

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember God’s thoughts are not our thoughts! Thank the Lord he does not think like us!
You guys would enjoy this book.

Seven running Miles

THE SCENE: 65 With a 50% chance of rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry pickers
calf stretches

Baby arm circles 20 X

Baby arm circles backwards 20 X

Seal clap 20x

Overhead clap 20 X

 

THA-THANG:
Run to the track for some good old fashion miles. There will be six planks of wood with a exercise and a number on them

  • 5 Burpee’s
  • 10 lunges
  • 15 v ups
  • 20 merkins
  • 25 BBS
  • 30 Squats

I repeat and rinse

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I am mad. I am mad at racism and the evil that has been so blatantly shown to us last week. I hate that another man feels fear and running in his neighborhood. I hate that one man killed another man. He took the life of another image bearer of God. I hate racism and there’s no place in the church or in our society for it. Pray for our leaders and pray for those officers who are now standing in those lines to protect and serve. Pray for the peaceful protests that true change will happen. Pray that Moore peaceful protests that happened in Nashville becomes common.

Top of the Equalizer

THE SCENE: Warm. Sweaty. Delightful.

F3 WELCOME & DISCLAIMERS

WARM-O-RAMA:

  • Cherry Pickers IC
  • Baby Arm Circles IC
  • Tempo Squats
  • SSH IC

THA-THANG:

Had a number of stations laid out around the top of the Equslizer. Stations included:

  • Mtn Climbers (each leg) x5 — Imperial Walkers to Next Station
  • Diamond Merkins x5 — Mosey to Next Station
  • Plank Jacks x5 — Crab Walk to Next Station
  • Box Jumps x5 — Mosey to Next Station
  • SSH (4-count) x5 — Lunge to Next Station
  • Merkins x5 — Mosey to Next Station
  • Flutter Kicks (4-count) x5 — Broad Jump to Next Station
  • Crab Toe Touches (each leg) x5 — Mosey to Next Station
  • Squat Jumps x5 — Bear Crawl to Next Station
  • BBS x5 — Mosey Back to the Start

 

On each subsequent lap, we increased rep count by 5 (there was mild griping after the round of 20).

MARY:

  • Box Cutters IC x25

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

Fruit of the Spirit – if you are of the spirit, these are the things that you produce – Patience is a tough one; it’s also really important – how can you tweak your habits & behavior to cultivate patience in your life?

MOLESKIN:

Great effort from the PAX today.

ANNOUNCEMENTS:

Make sure to read the F3 weekly email.

Memorial Day Murph at the Asylum

THE SCENE: Perfect weather today around 68 at time of workout
F3 WELCOME & DISCLAIMER

Reviewed the standard disclaimer and included that not only am I not a professional I am worse… included Covid disclaimer and keep your spit and snot to yourself

WARM-O-RAMA:

SSH x 20

Slow Cherry Pickers x 5

Butter Fly Stretch combined with Coach Dunn’s advise.

Shoulder stretch

5 burpees

THA-THANG:

Today we did a modified Murph workout – the Murph is dedicated to Lt. Michael P. Murphy.  United States Navy Seal May 7, 1976 -June 28, 2005. This workout is traditionally done by the F3 community and many others on Memorial Day in remembrance of Lt. Murphy and all the others who have made the supreme sacrifice for our country. For more information about Lt . Murphy and the Murph challenge : https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

The Murph:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Merkins
  • 300 Squats
  • 1 Mile Run

We modified the workout by submitting CDD for the 100 pull ups ( Fellas I am 53 and can’t swing 100 pull ups) The Pax ran to three different area in the park to complete sets of the exercises.  Ten total sets each containing  10 CDDs, 20 Merkins,  and 30 Squats. final leg of the workout was a run to the East Tennessee State Veterans Cemetery.

At the Cemetery Crankbait ( Pluto’s 2.0 ) led a short program on Memorial Day and shared a letter that he had received two weeks ago from Medal of Honor recipient Woody Williams. Woody Williams is the last surviving Marine Medal of Honor recipient from the Pacific theatre. For more information about Woody: http://www.hwwmohf.org

Crankbait added that this part of the letter was most meaningful and spoke to what Memorial Day means:

” I have been designated a hero many times since WWII but in my mind the heroes never got to come home. The rest of us were blessed with the opportunity of coming home to our loved ones. I am grateful to be one of those. My wife who is in heaven had a saying she would remain me of very often.

Life is God’s gift to us..what we do with it is our gift to God”

MARY:
the group ran back to the AO and did one round of name your ab work while the Q stayed with the 6 to bring it home on the run back.
COUNT-OFF & NAME-O-RAMA
9 Pax got better!
CIRCLE OF TRUST/BOM:
Pluto shared the importance of Memorial Day and remember those who gave the utmost sacrifice. Pluto asked each of the Pax present to realize that there are many who are not Americans who would be grateful for the problems that we each have. Many in other countries have life and death challenges every day and would gladly take a day of challenges as experienced by an American.
MOLESKIN:

I was grateful to have Crankbait as my Co Q !
ANNOUNCEMENTS:

Training for the Beach

THE SCENE: Cool with a nice break in the rain (i.e. perfect)
F3 WELCOME & DISCLAIMER (no snot rockets, don’t get close enough to hold hands and swap spit)
WARM-O-RAMA:
SSH x 15, IC;  CP x 5, IC; Tie Fighters, front and back x 15 each way, IC
THA-THANG:
This is a 4 corners workout.  To maintain social distancing protocol, no more than 5 in a corner at a time.  This is a workout scientifically designed to get a HIM ready for the beach.  First order of business is to, one at a time, grab a coupon from the CMU pile.  This is yours for the entire workout.  Because HIMs are the ones to carry all the heavy stuff across the sand to the beach, everybody carries a CMU everywhere they go.  Beach themed music provided.

  • First Corner – 3 exercises:  Curls (for the girls) x 25; Flutter Presses x 25 (2 ct); Goblet Squats x 25
  • Second Corner – 3 exercises:  Superman Swims x 25; CMU rows x 25; Lunges x 25;
  • Third Corner – 3 exercises:  Derkins x 25; American Hammers (with CMU option) x 25 (2ct); More Curls x 25;
  • Forth Corner – 1 exercise.  25 Blockees (it helped to think of the CMU as a cooler full of beer)
  • If you hear Queen’s “Bicycle Race,” stop what you’re doing and hit your six for Freddy Mercury’s the duration of the song (3:01).
  • Complete at least 2 circuits
  • Q calls an audible after 2 circuits to go run a little bit.  Groups split up to run up Baby Everest and down the Dragon or vice versa, stopping at one point to knock out 5 burpees.  Race ensues. Bunny may or may not have taken a short cut to beat Gibbler.  All wagon wheel and finish together at the AO.

MARY:
Just enough time to get to 5/20 on Capt. Thors
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A reflection on a couple of quotes.  From Henry Ford: “He who says he can and he who says he can’t are both usually right.” And from Hallerin Hilton Hill: “Attitude determines altitude.”  Stay positive men!

MOLESKIN:
Prayers for Mrs. Lillydipper and family, Pinto and family, and for a good, safe summer for everybody but special request for Dung Beetle as he guides the kids of Emerald Youth this summer.

Playlist from the morning:  School’s Out, Alice Cooper; Summertime, DJ Jazzy Jeff and the Fresh Prince; Good Vibrations, The Beach Boys; Beautiful Girls, Van Halen; Heat Wave, Martha and the Vandellas; Bicycle Race, Queen; Hot Fun in the Summer Sun, Sly and the Family Stone; Cruel Summer, Bananarama; Rockaway Beach, Ramones; Wipe Out, The Surfaries; The Boys of Summer, Don Henley.
ANNOUNCEMENTS:
Regular time for Monday.  Pluto will Q and have something special.