F3 Knoxville

Tag: Casper

Tending the garden

THE SCENE: 74 and muggy, great morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunges x12 IC
Shoulder taps x12 IC
Merkins x10 (Four count) IC
Windmills x10 IC
SSH x20 IC
THA-THANG:
Mosey out of SP and over to amphitheater.  Hop up on stage for some core work at little earlier than usual.  Two rounds of flutter kicks, 25 reps on four count with slight rest in between sets.  Back to feet and continue mosey over to parking lot behind Min Kao building where cones and chalk are waiting.

  • First round – lunge between cones, increasing squat jumps at each cone.  4 at cone 1, 6 at cone 2, 8 at cone 3, and 10 at cone 4.  After last set of 10 squat jumps, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for round two.
  • Second round – crawl bear between cones (which seem way further apart now), increasing number of merkins at each cone. 5 at cone 1, 10 at cone 2, 15 at cone 3, and 20 merkins at cone 4.  After last set of 20 merkins, run to the end of the parking lot, up the painted stairs and down the ramp to the first cone for a little more core work.

After everyone has recovered to first cone, stop for some more core work.  This time, two rounds of heals to heaven, 15 reps on four count with slight rest in between sets.  Recover to your feet and mosey to the boulder parking lot near the UT rowing house.  Each PAX grabs a boulder to work out with.  Routine below, after completing each exercise, put rock on the deck and run across pedestrian bridge and up to the top of the stairs, turn around and return for next exercise.

  • Goblet squats x20
  • Curls x30
  • Overhead press x30
  • Rock swap merkins x20
  • Lion kings x20

Rinse and repeat if necessary.

Recover, return boulders and 10 count.  Begin mosey back to SP, going back a different way to avoid ambush.  A few guys did a jail break the last 80-100 yards or so, QIC did not as I was smoked.

MARY:
Captain Thor up to 5:20
Pickle pounders x20 (Butterfly getting hitched in a week, if you see him make sure to ask if he’s gotten married yet.  He seems to love that)
COUNT-OFF & NAME-O-RAMA
6 strong: Casper, Soot, Butterfly, Duggar, Passport, Abort
CIRCLE OF TRUST/BOM:
Last night I was doing what any 32 year old, not quite yet married dude would be doing on a Friday night: pulling weeds in my flower bed.  Every time I get the flower bed looking good, I vow to just pull the weeds that pop up and not let them get out of control again.  Inevitably, I don’t do that and they get overgrown with weeds and ivy.  While cleaning this up, it got me thinking about other areas I’ve neglected.  Friendships or relationships which I say I’ll work on, things I put off til next weekend, then the next.  Time gets away and things get overgrown and out of control.  Just challenge myself and the PAX to look for those things they’ve put off, recognize what they are, and take steps to fix them.  Always be tending the garden.

Alphabet Soup, Big Ball Style

THE SCENE: Balmy mid-70’s with LOTS of humidity!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x10 IC

Baby Arm Circles Forward x10 IC

Backers x10 IC

Little bit of this (Right arm across)

Little bit of that (Left arm across)

Hillbilly x10 IC

Little bit of this (Right arm stretch overhead)

Little bit of that (Left arm stretch overhead)

Michael Phelps

THA-THANG:
This morning, we decided to make sure we got ourselves in a full-body workout! We began our workout by moseying to the ledge of the amphitheater stage:

  • 15 single IC leg squats with right leg
  • 15 single IC leg squats with left leg
  • 15 incline merkins IC
  • Another set of single leg squats IC x 10
  • 10 incline merkins IC
  • Go up to handrails and as a group do 15 single count reverse pulls

Mosey over to the Church Street United Methodist back parking lot with the hill. We got in groups of 3 (2 groups had 4). One partner at the top and one parter at the bottom. Partner 3 is the runner that makes everyone rotate.

At the top, Partner 1 chooses 2 rocks that he can do a merkin with while partner 3 chooses a rock he can do squat-thrursts with.

For Time:

Partner 1 does merkins while gripping his rock, after each merkin he does a row with each arm

Partner 2 is at bottom of hill doing 10 squat thrusts with his rock then rotating to 10 mountain climbers

Partner 3 starts at bottom of the hill next to Partner 2. He’ll Bernie Sanders halfway up the hill, then run forward to Partner 1 at top of hill. Then, Partner 1 will run down hill, rinse and repeat

1 Minute Break

Continue exercise except this time Partner 1 will start with 5 Carolina Dry Docks at top of hill, then do 5 merkin rows with his rock. Partner 2 will just do squat thrusts. Partner 3 continues running.

Mosey over to top part of church parking lot near Henley Street Bridge. The PAX decided we wanted to get on the level of my almost one year old so we chose a medium-sized bolder and spelled the alphabet (all UPPERCASE) together, with each letter beginning at our belly button. Some of the PAX decided they wanted to spell their letter in italics, hieroglyphics, san script and Times New Roman…so I let them.

From our spelling bee, we moseyed back to the amphitheater where we did 10 more IC single leg squats then moseyed back to the AO for a little ab’s.

MARY:
15 IC Grinders, each side

25 Star Gazer LBC’s
COUNT-OFF & NAME-O-RAMA
23 PAX (including 2 FNG’s): Half Caff, Moana, Thread Count, Butterfly, Jenner, Petey, Cowbell, Careless, Casper, Soot, Abort, Guano, Quarantine, Uncle Rico, Duggar, Roto, The Voice, Bulldog, Bitcoin, Soup, Reverb (FNG), Beaker (FNG), Passport (QIC)
CIRCLE OF TRUST/BOM:
“Proximity breed empathy. Distance breeds suspicion.” Across our country and in our day-to-day lives, we use the words “Us” and “Them” a lot. An African-American pastor recently stated that saying in relationship to the racial divide in our country. But, I think this can be applied to many areas of our lives, not just race. Do we have a relationship with “those people” who look different from us, act different, in a different socio-economic class than us? Maybe you’re in a fraternity and look down on others who may not be in your “group.” Or, maybe it’s something like the LGBTQ community, that all you know about them is things you’ve seen at a distance but don’t actually know anything about them or anyone in the group.

My challenge to you is to ask “those people” who you’d otherwise not be in close relationship about their story. People love to talk about themselves. I think you’ll quickly begin to have empathy for them and be reminded of how we’re all created in the image of God. Reach out to someone who’s not like you and maybe you’ll see a side of empathy you didn’t know you had.

MOLESKIN:
The PAX pushed hard today! Mumblechatter was great and felt like everyone got a little bit better after this morning.
ANNOUNCEMENTS:
Make sure to get on GroupMe for announcements and updates. Abort mentioned about getting a Big Ball kickball team together and will get more info out to us.

Saturday Poker

THE SCENE: Beautiful morning. 70ish Degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Merkins x10 IC
Tempo Squats x10 IC

THA-THANG:
Formed two lines and moseyed the loop by amphitheater and back over to the Big Ball stairs. Circled up.

Shoulder Shredder:
4ct Overhead Claps x25 IC…arms stay out
Pick cherries, drop em in the bucket
4 sets to get to 100 reps
Bearcrawl up BB steps, recover down
Sideways bearcrawl up BB steps, recover down

Mosey to Amphitheater

Deck o’ Cards
Hearts = 4 ct Flutter Kicks IC
Diamonds = Tempo Squats IC
Clubs = Merkins IC
Spades = 8 ct Bodybuilders IC

Ace = 15 reps
Face cards = 10 reps
Less than face = Value of Card
Jokers = 10 Burpees OYO

COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs

CIRCLE OF TRUST/BOM:
Talked about how hard work can affect luck. “The harder I work, the more luck I seem to have.”

The Route 66 to Everest

THE SCENE: A warm, humid, and classic Knoxville, TN morning. Mid 70’s.
F3 WELCOME & DISCLAIMER:  Check yo’ self before you wreck yo’ self.
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x 10 IC
BBS x 10 IC
Baby arm circles x 10 IC
THA-THANG:
This morning we took a few trips down Route 66.  PAX were instructed to partner up with someone that they did not know prior to joining F3.
The new park path beside where we park was the starting point for Route 66. Starting at given light pole, there were 10 more light poles up the hill. We started at light pole 1 and did 1 rep of an exercise..then ran to light pole 2 and did 2 reps..etc. until pole 11. Total reps for one circuit = 66.  PAX were also given a discussion assignment for each circuit in order to get to know their partner a little better.
Circuit 1:  Exercise = burpees; discussion = first car
Circuit 2:  Exercise =BBSU; discussion=favorite movie
Jog to different part of trail across parking lots at top of hill and did circuit’s 3 & 4 Route 66 style.
Circuit 3:  Exercise = jump squats; discussion = favorite local restaurant
Circuit 4:  Exercise = merkins; discussion = favorite vacation
After 4th circuit, PAX mosey to bottom of Everest. Sprint to the top of the hill to grab an infamous rock from the rock pile.
Few workouts with the rock (squats & shoulder press IC).
Mosey back to AO and finished with 1 set of starfish crunch abs IC while 6 caught up.
COUNT-OFF & NAME-O-RAMA:
33 PAX (2 FNG): Pringle, Dugger, Big Mac, Worm, Cheat Sheet, Casper, Walkabout, Pac Man, Moneybags, Code Brown, Fabio, Cosmo, Carney, Cat Gut, Ribbed, Bunny, Hot Tub, Umbro, Compost, Dilbert, Repeat, Charmin, Quickbooks, Lights Out, Slim Shady, Possum, Enus, Pusher, Pluto, Guano, Gremlin (FNG), Flopper (FNG), Edit (QIC).
CIRCLE OF TRUST/BOM:
We talk an awful lot about being authentic, real, genuine, etc. But what does that look like? How do we take action in our every day routine of life and live that out with our neighbors, co-workers, friends, and spouse?
The answer is simple really. Take interest in those who around you. Talking with your battle buddy about your first car, favorite movie, restaurant, and vacation was no accident. Of all the conversations from Wednesday morning, why do I remember that Charmin’s first car was a ’83 Subaru 4 door hatchback, and Repeat’s favorite restaurant is Seasons?
When we change up things that are normal, like working out, sweating, breathing hard, not talking, and substitute it with genuine conversation, we remember. It’s novelty. It sticks out like a sore thumb!
Use that model for your every day conversations with the lady in the drive thru window, cashier at the gas station, waitress at lunch, your wife when you get home, your parents when they call you. Take interest in their interests. Instead of “how was your day?” how about.. “What was the most exciting thing that happened to you today?”
When we take interest, we invest in relationships, and life becomes that much more rich.
MOLESKIN:
Prayers were requested and lifted up for Slide Rule’s mother passing and family. Please lift them up in this time of transition with peace, love, and comfort.
ANNOUNCEMENTS:
Make sure you add your miles to the July challenge! Rep it hard from the Asylum.

Sweating in the square

THE SCENE: 70* and clear, maybe a tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Windmills x10 IC
Baby arm circles forward x10 IC
Baby arm circles reverse x10 IC
SSH x8 IC
THA-THANG:
Mosey towards the Big Ball and up the stairs towards pedestrian bridge.  Bear crawl across pedestrian bridge, each time a PAX stops to rest results in penalty of 5 prisoner squats at the end of the bridge.  Q took the six and no one was doing squats, so the entire group did 10 prisoner squats on four count in cadence.  Continue mosey to Market Square.  PAX assemble at the stage end of the square in front of the TVA building.

Routine is a variation on the Dirty Mac Deuce.  Four rounds of three exercises, 20 reps each, once a round is completed PAX take a lap around Market Square and move on to next set.  Exercises as follows:

  • Round 1: Derkins, lunges, superman swims
  • Round 2: Incline merkins, jump squats, Edward scissorlegs
  • Round 3: Wide merkins, calf raises, side crunches
  • Round 4: Dips, pistol squats, American hammers

Jack rabbits repeat round 1 after finishing while waiting on the 6.  Recover and 10 count.  Begin mosey back to start point for Mary.

MARY:
Flutter kicks x20 on four count IC
Q Favorite Boat/Canoes and variations for painfully long time
Box cutters x10 on four count IC
COUNT-OFF & NAME-O-RAMA
17 Strong: Careless, Cowbell, The Voice, Casper, Half Caf, G6, Delilah (FNG), Pfeiffer, Doolittle, Rousey, Filter, Preacher, Dugger, Roto, Operation, Bob Ross, Abort
CIRCLE OF TRUST/BOM:
“Pay attention to what is in front of you – the principle, the task, or what’s being portrayed.” How you do anything is how you do everything. How you handle today is how you handle every day.  How you handle this minute is how you handle every minute.  Leave no doubt.