F3 Knoxville

Tag: Cat Gut

DORAs with Betty on the Mosey at the Asylum

THE SCENE: Warm & humid
F3 WELCOME & DISCLAIMER: Yes all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Three (3) stations for (3) Teams with a (4th) team carrying Betty to Bump the next group. The workout order of the stations were for each time a group was at a station, they did the next exercise.

  • Station #1 (AO with a Coupon)
    1. Blockies
    2. Curls
    3. Thrusters
    4. OVHD Press
  • Station #2 (Pav-Lov)
    1. Table Rows
    2. Box Jumps or Step-Ups
    3. Lt. Dans
    4. Toe Merkins
  • Station #3
    1. Big Boy Sit-Ups (BBS)
    2. Flutter Kicks
    3. Hello Dollys
    4. X-Factors

MARY:
It’s the weekend, so we had to hit the ATM
COUNT-OFF & NAME-O-RAMA
17 HIMs with the introduction of an FNG who was named 0600.
CIRCLE OF TRUST/BOM:
The Q focused on the quote from Jack London, “I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.“ May we all burn brightly for God’s Will and not stay idle for our own glory.

ANNOUNCEMENTS:
None.

The Hands Hot Lap

Perfect fall morning.
8 motivators, some other stuff, and then no Shoulder Blasters! Let it never be said that your Q doesn’t do anything for you. I saved your shoulders for Jack Webb.

We did the Hands Hot Lap – 10 minutes of running in a circle. There are some among us, I assume, whose watch told them how far they ran in those 10 minutes, what their pace was, what their heart rate got up to, and how many calories they are assumed to have burned. Your Q is skeptical of gadgetry and doesn’t care about the data: he just wants to be like Hands.

We made our way to the Pavalon for some partner stepover/table row/LBC 7s when Gibbler decided he’d had enough and made up a story about his wife having to go save lives at the hospital or something. Sometimes you have to make time for what’s really important, like Jack Webb.

Gibbler bailed and we kept going with some baby Everest runs, and then it was time to cash out. (See tomorrow’s Saturday Q to find out the shocking results of some graduate studies on the big differences between AM guys and PM guys, as reported by their wives, children, and friends.)

ANNOUNCEMENTS:
Today was the last day for @Crime Scene, the F3 Ford that didn’t miss a single day for three weeks. Showing up even on Sundays is real commitment and we will miss you Crime Scene.

Back to Biz

THE SCENE:  Cooler than it has been.  Good morning to get out and go!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 ssh on the 4ct, did some tie fighters right and left, some tempo merkins, a few windmills and a lap around the parking lot
THA-THANG:
Started with a mosey to the pavilion for 2 sets of 20 table rows and 20 dips

When completed headed to circus maximus.

Set up for a take on the Sea Biscuit.  End of the parking lot 20 merkins, 15 squats, 10 big boys, and 5 burpees.  Perform the exercises and then run one lap.  Second time around all the exercises and 2 laps.  So on until you perform all the exercises and get in 4 laps.

About 3/4 got in all 4 laps.  We did one final group of exercise and a lap to finish off.  After completion we headed to the cloud for a 5 minute ab closer.  An AMRAP circuit of one minute of LBC’s, Flutters, Freddy’s, Big Boys, and Gas Pumpers

After complete head back to the AO.

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about being purposeful and intentional with our time.  Told a story about my daughter throwing a lacrosse ball against the house.  I went out to tell her to stop and a bit later realized the reason she was throwing the ball against the house is because she was playing by herself.  I grabbed a stick and went out to throw with her, but it reminded me of how often I miss the small opportunities to spend time with people I love because I’m distracted.  Put it down.  Walk away.  Spend the time.
MOLESKIN:

ANNOUNCEMENTS:

Ink Blot Testing at the Asylum

THE SCENE:  It was 64 degrees with 90%+ humidity.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tie Fighter, Tempo Merkins, T-Merkins, Downward Dog Stretch, Sumo Squat, Windmills, Rocky Balboas, Loop Around the Parking Lot.

THA-THANG:

  • 10 Boxcutters at the bottom of Baby Everest Run to the Top for 3 Man Makers
  • Route 66
    • Big Boy Sit-ups – going up
    • Froggy Squats – going down
  • A Pictogram Circuit BLIMPS Progression – Parking Lots to Circus Maximus
    • Six (6) Stations that Add a Workout to the Series:
      – Bearpees (5)
      – Lt. Dan’s (10)
      – Imperial Squat Walkers (15 – 4 Count)
      – Merkins (20)
      – Plank Jacks (25)
      – Sumo Squats (30)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
12 HIMs, Including an FNG named Elmer
CIRCLE OF TRUST/BOM:
Isaiah 57:14 – “…Remove the stumbling block out of the way [of the spiritual return] of My people.” – In other words, we should get out of the way of God’s plan and work to further His Will. Less me and more Him.
ANNOUNCEMENTS:

Gibbler Hates Elephants

THE SCENE: 72 and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 SSH
  • 20 Tie Fighters
  • OG Rockettes
  • Chumbawamba, Burpees and SSH

THA-THANG:
Mosey to Base of Everest. Run past Everest becuase Cosmo doesn’t want wet feet.

At Pain an agony 7’s with Mountain stompers on one side and Hand Release Mericans on the other.  Every time you pass the top do a celebratory fist jump.

Mosey back to AO

MARY:
Ring of Fire with celebratory fist jumps
COUNT-OFF & NAME-O-RAMA
21
CIRCLE OF TRUST/BOM:
Conventional wisdom(and Gibbler) would tell you the way to eat an elephant is one bite at a time.  However, the best route might just be to do it with the help of others.  In general we should leave the elephants alone but when we face issues or problems we need to lean on those around us for support.  Likewise look for those around you that may need some help and offer your support.