F3 Knoxville

Tag: Carney

Thankfulness

THE SCENE: Clear and 34*.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees in Cadence, imperial squat walkersx10, 9 Burpees in Cadence, Tempo Merkins in Cadence x 10, Temp BBSx 10

THA-THANG:
grab a weight or hammer and mosey to Everest

  • Everest Suicides- first cone start w 10 Burpees run up to next cone 20 Merkins back down to first cone 10 burpees run to next cone 20 Merkins next cone 30 Star Jacks, back down to first cone 10 burpees, second cone 20 Merkins, third cone 30 Star Jacks , last cone 40 Squats
  • Mosey to Space Station- Dora Trifecta( 100 Curls, Triceps, Presses while Battle Buddy Runs to the top)
  • Bo Knows- Battle Buddy holds weight in squat position while partner does High Knees x 100 or so, switch then RR
  • BEAR CRAWL 360- bear crawl in cadence x 10 w 3 Burpees, sideways Bear Crawl in cadence x 10 w 3 Burpees, Crawl Bear x 10 in cadence w 3 Burpees, sideways bear crawl x 10 w 3 Burpees
  • Mosey Back to AO

MARY:
BBS tempo style x 10, dead bug four count x 20, box Cutter x 15, leg lifts 90*, 45*, 6 “ alternating three rounds, box cutter x 15, Plank right knee to left elbow hold 10 sec, left knee to right hold 10 sec

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these note
CIRCLE OF TRUST/BOM:
10 Strong 💪🏻
MOLESKIN:
Happy Thanksgiving! Be Thankful for the people throughout your life that helped you survive. Pray for Hands’ son, Cheatsheets daughter, Pinto, and Woodshack’s Father In Law
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ai-CAN Legs and Bro-CAN-back Mountain

THE SCENE: 60ish and cloudy.  No rain yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Now grab 2 cans each from Charmin’s food drive box; Imperial Squat Walkers x 20; Tie fighters x 11 each way; line up on the baseline curb for some Rocky Balboas. All in cadence.
THA-THANG:

  • Mosey to the Cloud for some Aiken (or Ai-CAN) Legs:  20 squats, 20 box jumps, 20 Mary Katherines, 20 Rev. Lunges, rinse and repeat.  Stop midway for 10 burpees (10 burpees every time someone drops a can!)
  • Rest with Flutter kicks IC x 20.
  • Mosey to the Pavalon and partner up.  20 step ups on the tables while the partner wall sits with cans held out. Rotate out. Rinse and repeat.
  • Mosey to bottom of Baby Everest (or is it Little Cardiac??).  Vote to hold on to the cans for the remainder of the workout.
  • Bro-CAN Back Mountain:  Doras with your partner.  One partner Bernies up the hill (back pedal) and then runs down while the other is doing SSH or Moroccan Night Clubs (250 total for each exercise).
  • Back to the Cloud for Can Ups:  Grab a bench, plank position with cans in front of you.  Place one can up on bench from plank, then merkin, then other can up on bench, then merkin, then one can back down on ground, merkin, and other can back down on ground and merkin.  That’s 1.  Do 10 of those.
  • Mosey back to AO

MARY:
Code Brown led in some Canned Thors, then some Canned Dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Food drive message: “Another of his disciples, Andrew, Simon Peter’s brother, spoke up, ‘Here is a boy with five small barley loaves and two small fish, but how far will they go among so many?”  John 6:8-10.  We never know what small thing will lead to big miracles.  Have faith and great things can happen from even the smallest gesture.

MOLESKIN:
Prayers for Pacman and his wife as she goes to Vanderbilt for evaluation of eyesight issues.
ANNOUNCEMENTS:

  1. Last week for the food drive!  2) Brolympics on Nov. 9.  Sign up now!!

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.

The No Q Q There will be burpees

THE SCENE: Not so humid, almost cool
F3 WELCOME & DISCLAIMER: First, some discussion.  Nobody signed up to Q. Charmin takes the Q 
WARM-O-RAMA:
SSH (4ct) x 50; 5 burpees OYO; Cherry Pickers x 6; one lap around the AO parking lot; little of this here and that there.
THA-THANG:

  • Mosey to the bottom of the dragon
  • Route 66 up the dragon – burpees
  • back down to the bottom and 25s (merkins and LBCs x4) till the 6 arrives
  • Route 66 up the dragon again – jump squats
  • back down to the bottom and 25s of Carolina Dry Docks and Flutters (4ct)
  • Mosey to Circus Maximus
  • 5 burpees into a sprint to the other end.  Then 10 squats and slow mosey back.  Repeat
  • Mosey to Baby Cardiac.  Bernie up with 3 burpees at the top, back down with 10 Merkins at the bottom
  • Back to the AO

MARY:
One round of Howling Monkeys, one round of Merkin Ring of Fire, with everybody holding at 6 inches every other set of 5 Merkins, one round of Jump Squat Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Because I had not planned to Q, I didn’t really have anything inspiring lined up.  The word is:  We need more guys to step up and Q.  Who can commit to once a month?  We’ll provide plenty of help and will co-Q with you.  It’s not that hard.
MOLESKIN:
Carney says go see “The Game Changer” movie.
ANNOUNCEMENTS:

Don’t be a JackAss- you get further in life with a positive attitude

THE SCENE: 

72* Clear 97% Humidity
F3 WELCOME & DISCLAIMER

You’re here on your own volition…

WARM-O-RAMA:
20 x Side Straddle Hop Seal Claps
THA-THANG:

  • Half of you pick up a weight(Burden) to carry to Lower Baseball Field Lot when tired pass of to your brother(lesson is we help carry our brothers’-burdens together
  • Stop at lower lot and participate in Trolly’s Grid (in honor of Trolly at JUCO) 3 Merkins at every star-Run,  2 BBS at stars-Lunge, 3 jumpsquats-bear crawls,  2 burpees- broad jump…RR
  • Mosey w weight to playground parking lot stop and do 11s w Dive Bombers/Carolina Dry Docks
  • Mosey w weight to Pavilion Wall exercise is BoKnows- do wall sits while hold weight while battle buddy does High knees for 100+ count then switch x 2
  • Mosey back to AO w weight circle up do curls/triceps/squats w weights

MARY:
Hello Dolly x 20 Box Cutters x20

COUNT-OFF & NAME-O-RAMA
35 Strong w 2 FNGs
CIRCLE OF TRUST/BOM:
You get more outta life by maintaining a positive attitude!
MOLESKIN:
Don’t be a JackAss cuz no one will like you!
ANNOUNCEMENTS:
Prayer