F3 Knoxville

Tag: Careless

Christmas Tree Bragging Rights Secured!

THE SCENE: Cool and brisk with a threat of showers that were too afraid to show up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Baby Arm Circles x 10 IC (reverse it)
Tempo Squat x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers on a 4ct x 15 IC
Ta-dah! x 3 each side OYO (elbow to instep)

THA-THANG:
Long winding mosey from the Big Ball to Krutch park (just about .5 mile mosey!) Arrive at our big beautiful Christmas tree to find a present of 12 pains of Christmas.

Complete each “pain” and then start on the next number, working your way back to the top… Example: 1 lap.  Then 2 burpees, and 1 lap. Then 3 squats, 2 burpees, and 1 lap… So on and so forth…

  1. Lap around Krutch park
  2. Burpees
  3. Squats
  4. LBCs
  5. American Hammers (5 each side)
  6. 4 ct alternating shoulder tap from a plank
  7. Lunges (7 each side)
  8. Box Cutters
  9. Squat Jumps
  10. Carolina Dry Docks
  11. Flutter Kicks
  12. 8 Count Body Builders

Pause for a victory photo/Christmas card and then mosey on back to the AO.  Covered 2.2ish miles overall with 12 laps around Krutch, 22 burpees, 30 Squats, 36 LBCs, 40 American Hammers, 42 Shoulder Taps, 42 Lunges, 40 Box Cutters, 36 Squat Jumps, 30 Carolina Dry Docks, 22 Flutter Kicks, and 12 8 Count Body Builders.

COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Mentor once challenged me to “Work ON the organization. Not, IN the organization.” Its the time of year when we all get reflective and begin developing goals for the coming year.  Challenge everyone to take time to examine their lives from a 30,000 foot few and consider how they can impact those in their “organization” (family, friends, work teams, church, community) most positively with their new goals.

ANNOUNCEMENTS:
Nada… Should have mentioned 2nd F lunch on Friday downtown.

Impact and enunciate

THE SCENE: 41* which was nice and toasty in comparison to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps
Tempo lunge
ANGLE ANGLE ANGLE grinders

SSH

THA-THANG:

Mosey out of the SP and toward the Big Ball.  Lots of chalk at the base of the stairs for the escalator.  Each exercise is 10 reps, picking up a new exercise each iteration through and running the stairs to the top of the Big Ball after completing each exercise.  Final iteration is 10 reps of all six exercises followed by the run to the top and back down for Mary.  Exercises as follows:

  • Imperial squat walkers
  • Merkins
  • Pickle pounders on 4-ct
  • Alternating shoulder taps on 4-ct
  • Crab cakes on 4-ct
  • Tricep dips

Short mosey up to the middle platform of the stairs beside big ball.  Circle up for contra burpees.  Start with normal burpee, then add a merkin each repetition until you reach 10 merkins at the bottom of the burpee.  Recover back down to the bottom of the big ball to pick up laundry.

Mosey across bridge and over to the amphitheater.  Line up across the front of the stage.
15 Bulgarian split squats (15 each leg), 15 wide merkins
15 jump squats, 15 Carolina dry docks
15 side step ups (15 each leg), 15 legs on stage sit ups and touch stage

Recover and mosey the long way around and up behind the amphitheater heading back to start point for Mary.

MARY:
Recliner flutter kicks (not laid back completely)
Recliner Edward scissor-legs
Boat/Canoe
COUNT-OFF & NAME-O-RAMA
12 strong including a visitor from Charlotte: Operation, G6, Singlet, SiPad, Careless, Swanson, Brooks, Amazon, Reverb, Cowbell, Red Writer, Abort
CIRCLE OF TRUST/BOM:
Impact is forcible contact to strong effect.  Thank the PAX for the impact they have all had on me recently, where I know I’ve taken small things from each of them and emulated to try to improve my character.

Big Ball Ladder

THE SCENE: Cold and Frosty
F3 WELCOME & DISCLAIMER: Yup, still not a professional!
WARM-O-RAMA:
20 SSH IC

15 Merkins IC

15 HillBilly’s IC

THA-THANG:
Mosey to the base of the Big Ball

Ladder from 1 to 10 to 1

at the base of the Big Ball 1x the rung of the ladder – Pull-ups

at the first landing of steps 3x the rung of the ladder – Merkins

at the top landing of steps 5x the rung of the ladder – LBC

MARY:
make sure to explain that once you climb the ladder, you have to come back down!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
do the right thing, not the convenient
MOLESKIN:

ANNOUNCEMENTS:
mend house on Wednesday and Friday. 3rd F on Saturday

Big Ball Holiday Lights Tour

THE SCENE: 39 degrees + windy with plenty of Christmas lights to warm the heart
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, Imperial Walkers, BBS.
THA-THANG:

  • Mosey down to WFP waterfall bridge to bear crawl across / plank when done
  • Mosey to base of Big Ball stairs
    • 15 BBS at base level
    • 15 Merkins at middle level
    • 15 BBS at top level / plank when done
  • Mosey to Henley St. pedestrian bridge
    • Monkey Drill (modified) across
    • Al Gore at the corner
  • Mosey to Market Square
    • Partners pair up – one runs a lap around the square enjoying the holiday lights while the other does the thing – repeat as necessary
    • 200 Merkins (or until 2 laps are completed by both partners – then next exercise)
    • 200 LBCs (or until 2 laps are completed by both partners – then next exercise)
    • 200 Imperial Walkers (or until 2 laps are completed by both partners)
    • Plank

MARY:

  • Mosey back to pedestrian bridge – mini Bear Crawl across the middle portion
  • Mosey to top of Big Ball stairs
    • 15 Burpees OYO at top level
    • 10 Merkins OYO at middle level
    • 10 BBS OYO at bottom level / plank when done
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from Pat Summitt’s “Definite Dozen” – Discipline yourself so no one else has to.

We work on our self-discipline by posting and working hard in the gloom while making ourselves and others better.
MOLESKIN:
No prayer requests. Thanks to Hostage for joining us from Texas!
ANNOUNCEMENTS:
3rd F is this Saturday!

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.