F3 Knoxville

Tag: Bunny

Hump Day at the Equalizer

THE SCENE: Mid-40’s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20;  Cherry Picker x 5; Tempo Squats x 10; Tempo Merkins x 10

THA-THANG:
Mosey over to playground for some 7’s on the hill.  Pull-ups and BBS.

Mosey over to splash pad for some pain stations.  30 seconds at each station followed by a lap around the track and back.

  • Pull-ups
  • Merkins
  • Flutter-kicks
  • Dips
  • Box Jumps
  • CDD
  • Squats

Rinse and Repeat (x3)

Mosey to parking lines.  Lunge to each line with increasing # of squats at each line and then decreasing # of squats at halfway point.

MARY:
V-ups x 20 (OYO); Box cutters x20 (IC); Star Gazers x5 (IC).

COUNT-OFF & NAME-O-RAMA
7 with one FNG.

CIRCLE OF TRUST/BOM:
Ecclesiastes 5:18-6:2 –[18] Behold, what I have seen to be good and fitting is to eat and drink and find enjoyment in all the toil with which one toils under the sun the few days of his life that God has given him, for this is his lot. [19] Everyone also to whom God has given wealth and possessions and power to enjoy them, and to accept his lot and rejoice in his toil—this is the gift of God. [20] For he will not much remember the days of his life because God keeps him occupied with joy in his heart.  [1] There is an evil that I have seen under the sun, and it lies heavy on mankind: [2] a man to whom God gives wealth, possessions, and honor, so that he lacks nothing of all that he desires, yet God does not give him power to enjoy them, but a stranger enjoys them. This is vanity; it is a grievous evil. (ESV)

MOLESKIN:

ANNOUNCEMENTS:

Glad it’s not raining bad…

THE SCENE: Started our misty but then just flat out rained
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, because you always start there, then Mosey some and realized we were still to tight even to mosey so we stopped and stretched some more. Ten moseyed to admiral park thru the woods on the root trail.
THA-THANG:
At lake, BLIMPS. Start with 25 of each then mosey up the hill stopping at the crest to do 20 reps, then mosey to Northshore and do 15 reps, back up to crest and do 10, finish at lake with 5 reps.

Mosey back to splash pad awning stopping for some squat jumps and incline Merkins x20. . (It started raining hard right after we arrived at awning.

MARY:

40 4-ct LBCs, 20 table rows, 1 minute Al Gore.

COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Forgiveness when we make mistakes

I shared with the PAX about a mistake one of my kids made and how they dwelled on it too long. God forgives us we just need to ask him. Once that happens we need to move on and find ways to learn from it.
MOLESKIN:
Great work this morning, the rain did not slow us down a bit. Great to see Headgear back out for his second Appearance
ANNOUNCEMENTS:
Forgot about them

Friday is for 11s (on the 11th)

THE SCENE: Cool – felt good. Character-building good.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam and I’ll be your Q this morning. Couple of things: Not a professional, you’re here on your own volition, you made a choice to be here. You know your body better than anyone, if you need to modify anything we do feel free to do it but push yourselves and push those around you. It’s Big Orange Friday, RED Friday, and the 11th of October. More to come on that…


WARM-O-RAMA:

SSH (Side-Straddle Hop) 11×4 in cadence

Rockette: 11×4 in cadence

Baby Arm Circles: 11×4 in cadence (Forward & Back)

Squats: 11×4 in cadence

Merkins (cmon, did people really expect a Friday Q without merkins?): 11×4 in cadence

THA-THANG:
Theme of the day is 11s (11th of October – ha ha ha…..)

[ Mosey to Playground by AO parking lot ]

  • 11s (Shoulda seen this coming from a mile away)
    • 1 Incline Merkin (benches)
    • Run to pavilion
    • Execute 10 box jumps
      • CORRECT FORM – Q demonstrates correct box jump form. Quality over quick. Slow is smooth and smooth is fast.
        • Jump up (feet planted on box (bench, etc)
        • Extend through the heels and legs, standing up straight and bringing hips up and forward
        • Jump down
    • R&R (Rinse and Repeat)
    • PAX gets spread out
    • Q identifies this and huddles PAX together at Pavilion
    • All-together –> PAX completes 11s –> runs back to the playground – executes 10 incline merkins –> sprints back to the pavilion and executes 1 good box jump in correct form

[ 10 count from PAX – walk and talk ]

[ Mosey to hill next to AO parking lot ]

  • Battle buddy up
  • “What the Hill”
    • Q explains what the hell “What the Hill” is
    • All PAX in bear crawl position
    • Move up the hill in bear crawl position
    • Counts off 11 paces of bear crawl
      • Executes 5 merkins
    • Q starts the 11 paces count-off, other PAX step up and counts the 11 + 5 merks
    • Reach the top of the hill
    • Q reminds PAX that its the 11th of October. Just because it’s not September 11th anymore, doesn’t mean that we should forget the sacrifices of 9/11 until next year. Ties in the hill element of pushing through the pain, climbing up/down that hill, without 60+ lbs of gear.
    • PAX heads back down hill in same movement
    • 1/2 way down Q gives the RECOVER and invites PAX to take 10
    • switches position from facing downhill to uphill –> crawl bear (Backwards)
    • Same movement: 11 paces + 5 merkins
    • Reaches the end of the hill

[ 10 count from PAX – walk and talk ]

[ PAX mosey to playground next to AO ]

  • Battle buddy it up
  • 11s (lol surprise)
    • 1 Man-Maker
    • 10 buddy situps
    • As a team
    • 75% of the way through –> Q gives a buy-out option: 25 squat holds with Seal Claps or finish out
    • Seal Claps win
    • PAX executes 25 seal claps while holding the squat position

[ 10 count mosey and count ]

[ PAX mosey to pavilion ]

  • New battle buddy it up
  • Circle around the flag post by the pavilion
  • All PAX execute 5 merkins THEN
  • 1 battle buddy at a time –> sprint to AO lot and starts flutter kicks
  • PAX recovers at AO lot and finishes out flutters together (25)

 

  • Q leads PAX in closing stretches (recover muscle groups)
  • Same way we came in this morning – we go out: PAX executes 11 loud and proud SSHs to end well

COUNT-OFF & NAME-O-RAMA
10 PAX – no FNGs
CIRCLE OF TRUST/BOM:

It’s the beginning of the end of the workweek (for most). I find Fridays are a good time to remember. Remember the past week – what worked, what didn’t, where you saw God show up.

  • It’s Big Orange Friday. REGARDLESS of how tomorrow turns out (Vols fans know exactly what I’m talking about) TODAY is Big Orange Friday and I will celebrate and live well in it.
  • RED Friday: Remember. Everyone Deployed. We are able to do this because people are over there doing that. Remember the brothers we have overseas serving a country who can so quickly forget about them. We won’t forget.
  •  I’ve been on a Lord of the Rings kick lately, for about the past 20 years. And was watching the Fellowship of the Ring yesterday and something really got me.
  • “Needless were none of the deeds of Gandalf in life. We do not yet know his full purpose.”
    •  What a way to describe someone. Needless were none of the deeds of______.” I want to be like that. Life full of purpose and the things I say and do not be needless. Also I think there is a beauty in not knowing our full purpose yet. The God we serve knows and it’s a beautiful thing when he gives us glimpses of what he has created us for in this life, but we don’t know our full purpose yet. That’s part of the adventure of walking with Him.
  • Way to end the week strong men – as we go to our families and loved ones this weekend – Keep the Faith & Fight the Good Fight.

MOLESKIN:

Keep the Faith & Fight the Good Fight.

ANNOUNCEMENTS:

2nd F Convergence with F3 Northeastern TN/Goliath at the Gorge next weekend at Doe River Gorge! Check the F3 Knoxville GroupMe calendar for info or contact Abscess, Tank, Steam for more info on how to get signed up. It’s sure to be a blast.

Doubtfire is trying to get us assaulted

THE SCENE: Beautiful clear morning, cool like a cucumber out of the fridge on some soft white bread with mayo.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to get the CMUs that Doubtfire hid in the woods and tried not to get  assaulted in the process by the weirdos that live in the woods.
THA-THANG:
Do exercises then run a 1/4 mile lap, repeat

  • 10 Merkins
  • 15 curl and press w/CMU
  • 20 dry docks
  • 25 squats
  • 30 plank jacks

repeat

return CMUs to Doubtfire’s special place and do some bear crawls, some pommel horse things, pull ups, and Bernie Sanders on the way back to the AO.

MARY: 

53 LBCs on 4-count

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“That is why a man leaves his father and mother and is united to his wife, and they become one flesh.”
‭‭Genesis‬ ‭2:24‬ ‭

“However, each one of you also must love his wife as he loves himself, ……”
‭‭Ephesians‬ ‭5:33‬ ‭

BE ONE WITH YOUR WIFE.

MOLESKIN:
It’s been 2 1/2 weeks since I last worked out at F3. I felt it. Got lapped but was happy to back out.
ANNOUNCEMENTS:
Goliath at the Gorge 10/18-19, Brolympics 11/9,

 

Root!

THE SCENE: Warm
F3 WELCOME & DISCLAIMER almost forgot it
WARM-O-RAMA: intro to Spread Eagle Merkins 
THA-THANG:
Mosey to the trail head.  Hit the trail with flashlights on a mosey, stopping to do 20 3-ct merkins. High knees when we hit the grass at Admiral park.

5 station loop. Stop at each cone and do (reg,wide,diamond and spread eagle merkins) qty of 20 on first lap, 10, 5. On each lap stop at pavalon for 10 pull-ups.

Take a lap with only pull-ups and finish with flutters to 30. Take another lap w/o exercises.

Mosey back doing imperial walkers thru grass then mosey Thru woods back to CC Park. Stopping for 20 tempo squats and some rocketts. Bernie once out of the woods from pole to pole and then snake around the trail back up to the splash pad for 20 dips, 10 inclines and 10 declines. Snake around to the AO.

MARY:
100 LBCs, circle of pain with 5 Merkins
COUNT-OFF & NAME-O-RAMA

8 in attendance

CIRCLE OF TRUST/BOM:

“Be careful to thank God what you ask for”  many times we are quick to ask God for  things that will help us or others, we tend to forget about going back and thanking God for his intervention. Let’s  make a greater effort to appreciate what God does for us and thank him for his many answered prayers.

 

 

MOLESKIN:
Don’t leave a Q in drafts or someone will stalk you. I found this message in my Q notes.

Tank, I’m watching you….always watching you! Waaa ha ha ha.

Im guessing it’s Woodshack or Doubtfire
ANNOUNCEMENTS:
Dad camp, dirt circuit, TTTP.