F3 Knoxville

Tag: Butterfly

Iron Sharpens Iron

THE SCENE: damp but just about perfect temp!
F3 WELCOME & DISCLAIMER – certainly not a professional

WARM-O-RAMA:
– 20 Big Boy Sit-ups – oyo
– 20 tempo squats – ic
– 10 tempo Merkins – ic
– 30 Side straddle hops – 4-count ic
THA-THANG:
mosey to base of the big ball

4 circuits with one lap around the pond between each circuit. Everything completed with a Battle Buddy.

Circuit 1
– 50 squats
– 40 Merkins
– 30 shoulder taps (Left, Right = 1)
– 20 dips
– 10 squats with knee lift to elbow (Left, Right = 1)

Circuit 2
– 50 burpees
– 40 reverse lunge with twist (20 each side)
– 30 Cross Body Mountain Climbers (Left, Right = 1)
– 20 high knees
– 10 inchworm Merkins

Circuit 3
– 50 jump squats
– 40 Ranger Merkins
– 30 bicycle crunches (Left, Right = 1)
– 20 superman flies
– 10 donkey kicks (Left, Right = 1)

Circuit 4
– 50 alternating scissor jumps
– 40 wide squats with heel raise
– 30 Plank knees to elbows (Left, Right = 1)
– 20 single leg deadlift (touch the ground/10 each side)
– 10 clams

MARY:
no time for miss mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the 2 reasons that i continue to return to F3 are the ideas of 1)no man is left behind, yet no man is left where they were found, and 2)Iron Sharpens Iron. I have never felt “put down” for how out of shape I was/am at F3, only encouraged to keep going and to get better. We do a good job of sharpening each other physically, my challenge is to shift that in to our every day life. We did every exercise with a battle buddy this morning, we need battle buddies in our relationships, our workplace, in ever day decisions. We so often isolate ourselves; lets break out of that isolation in 2019!

Kraken of the Fountain

THE SCENE: Mid-low 40’s, overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x 10 IC
1 burpee
Squats x 10 4-count IC
2 burpee
Squat touch jumps x 10
3 burpee
Tempo merkins
4 burpee
Merkins x 10 4-count IC
5 burpee
Clap merkins x 10
6 burpee
THA-THANG:
Kraken of the fountain
2 different sets of exercises to alternate each round:
First round
1. Merkins 2. Squat touch jumps 3. Mt climbers 4. Burpee 5. Lunge 6. V-up 7. Diamond merkin 8. Split squat
Second round
1. Dry dock 2. Squat 3. Ww2 sit-up 4. Derkin 5. Deadlift touch 6. BBS 7. Door frame pulls 8. Plank jack
Most of us got 3-4 laps around.
Sprints across the field x 7 with 20 LBCs at the end of each.
MARY:
Side v-ups 15 each side
Hello angel x 15 4-count IC
Repeat x 2
40 seconds of LBC
COUNT-OFF & NAME-O-RAMA
10 men woke and slayed the kraken of the fountain. Welcome to Huey from Rwanda!
CIRCLE OF TRUST/BOM:
Only those who risk going too far can possibly find out how far one can go – T.S. Eliot

This is my mantra for 2019. I want to push myself way past my comfort level and break that voice in my brain that tells me to stop. This is mostly about physical endurance for me but if I can break through that wall in my brain I see it bleeding over into work and relationships. At work I want to push myself to be the most productive I can be in my time there. With my wife I want to push my vulnerability to her past my comfort level to the point we are one person in mind.
MOLESKIN:
ANNOUNCEMENTS:

Run, Run Rudolph

THE SCENE: cool and damp
F3 WELCOME & DISCLAIMER no professionals here
WARM-O-RAMA:
20 – side straddle hop

10 – baby arm circles

some light stretching of the arms and legs

THA-THANG:

  • Catch me if you can mosey to the amphitheater (Indian Run with last person dropping to do 5 burpees and then catching back up with the group
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey to parking lot below the painted steps
  • beep test – cones separated by 20m (65 ft) on a timer that beeps at decreasing interval. those who dont make the cone by the beep drops out and does burpees until the last PAX cannot complete
  • catch me if you can mosey to rock pile on Neyland
  • squats to Moby’s flower
  • Catch me if you can mosey back to painted steps parking
  • Beep test (round 2)
  • catch me if you can mosey back to amphitheater
  • big boy sit-up-ups – 25 on the amphitheater stage
  • catch me if you can mosey back to AO

MARY:
we had 15 seconds left and we were toast
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Advent – prepare yourself for the Christmas Season
MOLESKIN:
ANNOUNCEMENTS:

Battle Buddy the Elf

THE SCENE: 51 degrees and a clear beautiful morning to start the week off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the lawn. 25 overhead claps. 25 front claps. 10 cherry pickers. 10 SSH

THA-THANG:
Mosey to the bridge and battle buddy up. 300 American Hammers, 200 Flutter Kicks, 100 Oprah Winfrey’s. While one buddy works out the other runs a lap. Mosey over to next parking for a Mucho Chesto. 4 laps to complete. Turn 1: 10 Merkins, Turn 2: 10 Cobras, Turn 3: 10 Wide Merkins, Turn 4: 10 ATMS. Off for another mosey to the Big Ball. Run stairs to first landing for 25 Flutter Kicks, then run to top of the stairs for 25 Log Jumps, back down the stairs for 10 pull ups on the girders. Rinse and repeat. Mosey back to AO via East Tennessee Veterans Memorial.

COUNT-OFF & NAME-O-RAMA
11 PAX showed up greet the week and own it.
CIRCLE OF TRUST/BOM:
“Don’t feel sorry for yourself. Only assholes do that.” Haruki Murakami

“Gratitude and attitude are not challenges; they are choices” Robert Braathe

“In everything give thanks: for this is the will of God in Christ Jesus concerning you.” 1 Thessalonians 5:18

Be thankful in all things. Change your perspective. Show and give thanks and don’t expect any in return, you don’t need it.

MOLESKIN:

ANNOUNCEMENTS:
2nd F on December 8th.

Too dang hot!

THE SCENE: Like 32 degrees. I thought it was supposed to be 22? I dressed out way too warm.
F3 WELCOME & DISCLAIMER
(Had to yell it a bit so the PAX straggling in could hear)
WARM-O-RAMA:
0 Burpees
25 SSH
2 Burpees
10 HR Merkins
4 Burpees
20 Cossack Squats
6 Burpees
15 Crabettes
8 Burpees
15 LBAC fwd, 15 backward
(skip the 10 burpees… pretty sure we’ll make ’em up)

THA-THANG:
Mosey to the Ampitheater for the Memory beatdown game.
PAX take turns flipping 2 cards. If the cards don’t match, all PAX do BOTH exercises.
If the cards match they’re removed, and PAX just do that exercise followed by running a lap around the outside of the ampitheater.

The cards:
15 Merkins
15 Dry Docks
10 Iron Mikes (each leg)
10 Squat jump
10 Burpees
15 Monkey Hump 4ct
20 Mtn Climber 4ct
Bear Crawl to light pole, Crawl Bear back
20 Flutter Kicks 4ct
20 Big Boys

Managed to clear the Dry Docks, Iron Mikes, Squat Jumps, Burpees, and Mountain Climbers. Not bad for a weekday beatdown

MARY:
Had to AYG across the field to get back to the AO in time… No Mary today.
COUNT-OFF & NAME-O-RAMA
12 strong today, no FNGs. (No tag for Crawlspace)
CIRCLE OF TRUST/BOM:
Ps 37:4 – Delight yourself in the Lord, and He will give you the desires of your heart.

Not what your (own selfish, sinful) heart desires, but His desires for you will be planted in your heart. You will desire what He desires, and we know that His knowledge and love for us are perfect.
MOLESKIN:
This might be the last time for the Memory game cards… Or maybe not.
ANNOUNCEMENTS:
12/8: 3rd F at the Overlook. Praise for the birth of Cowbell’s daughter!