F3 Knoxville

Tag: Caveman

Watch your BACK

THE SCENE: low 70’s HUMID, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward/backward
Arm Stretching
Windmills
Cherry pickers
THA-THANG:
Slow Mosey to the CMU’s, and everyone takes one.
Take half the blocks to the swings, and half the blocks to the pull up bars.  Divide into two groups, one group has three guys to swing pullups, while the onlookers do rows.  Rotate in an out until the second group arrives to relieve you.  The second group is at the pull up bars.  Perform 10 Pullups or 10 negatives (jumping up and slowly coming down).  The onlookers perform lawn mowers.  After everyone does 10, rotate to the swings.  Rinse and repeat 3 times.  After three rotations, we did some curls and bench press with the CMU’s before putting them away.

MARY:
We went to the dry area near the high school (under cover) and did the following in cadence on a 4 ct.
25 Hello Dolly’s
20 Pickle Pounders
15 LBC’s
10 Flutter kicks
10 Pickle Pointers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Dream big.  Jesus did more than was expected he saved lives, he performed miracles, he did more than anyone could even imagine.  The challenge for each of us to to step outside our normal thoughts and think bigger.  How can we dream big, what do we need to push out of the way to open our minds?
MOLESKIN:
Pray for Pom Pom as he has impending travel to Bulgaria
Pray for Anchorman’s family that has COVID
Pray for Mermaid’s family as the help make decisions about elderly are with aging grandparents with one who is currently hospitalized due to a stroke.
ANNOUNCEMENTS:
F3 Picnic Sunday 9/11

Hills of Pain

2THE SCENE:

88 degrees and Sunny

F3 WELCOME & DISCLAIMER

The usual house cleaning statements

WARM-O-RAMA:

Neck rolls, SSHs, Cherry Pickers, Windmills, lower back stretch, and done.

THA-THANG:

Mosey to The Field of dreams…..

  • 10 Merkins, 15 Monkey Humps, 10 mountain climbers
  • Run to 1st hill, then Bear Crawl up hill
  • Repeat 10 Merkins, …………
  • Run to 2nd hill, then Bear crawl up hill
  • Repeat 10 Merkins, ………..
  • X 3
  • Mosey to second exercise area
  • Do 10 up downs and 10 Starjumpers
  • Crossovers to 1st hill
  • Bear crawl up hill
  • repeat 10 up downs and 10 Starjumpers

We continued doing much of the same until I was all out of friends. Then, we ran back to the starting point.

  1. COUNT-OFF & NAME-O-RAMALilly Dipper, Curveball, High Heels, Love Boat, Pusher, Title 9, Duggar, abacus, Blue Bird, Steam, MD Hammer, Drum Major, Doubtfire, and Pay Way.
    CIRCLE OF TRUST/BOM:Being an intentional father

Atomic Suicides

THE SCENE:
Awesome Morning (getting cooler)

F3 WELCOME & DISCLAIMER
The usual house cleaning talk

WARM-O-RAMA:
Full body stretches: neck rolls, tricep stretch, SSHs, cherry pickers, quad stretch, etc.

THA-THANG:

Mosey to Football Field
Suicides on the Field

  • 10 Merkins in the end zone
  • 20 Mountain Climbers @ the 10 yd line
  • Repeat in 10 yd increments for 100 yds
  • 15 Squats in the end zone 
  • 20 LBCs at the 20 yd line
  • Repeat in 20 yd increments for 100 yds
  • 10 up-downs in the end zone
  • 20 Flutter Kicks at the 50 yd line
  • repeat in 50 yd increments for 100 yds
  • Circle up: 10 up downs, 20 monkey humpers, 1 min plank, 20 LBCs, 10 pickle pointers.
  • quick stretch, then back to the start.

COUNT-OFF & NAME-O-RAMA

Curry, Anchorman, Pool Boy, Pom Pom, Curveball, Mermaid, Osteen, Voodoo, Betty, and Caveman

CIRCLE OF TRUST/BOM:
Selflessness !!

MOLESKIN:
Special thanks to our SSH guest

It is NOT a Fitness Expo

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
69 ℉ 70 ℉ 99% 3.5 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

Jack of All Trades. – Stolen from Blockbuster F3 Phoenix
Inchworm into plank
5 Plank Jacks
5 Peter Parkers
World’s Greatest Stretch
5 ranger merkins
5 fire hydrants each leg
Inchworm back to standing
10 backslappers
5 sweater squats – straight leg bent over for 5 count
stand up and pull sweater apart for a 5 count
5 seal claps
5 overhead claps
5 side straddle hops
5 heel raises

THA-THANG:

Mosey to Football Field. Moving on Field along mapped path. The path mapped the letter ‘F’ and number ‘3’. At each corner, small number of exercises where done. The F included burpees, merkins, and shoulder taps. The 3 included squats, monkey humpers, and calf raises.

Moved to track. As many laps as possible. Each lap had six stations, three at each end. So, sprint then A mosey B mosey C. Then the other half. Sprint A mosey B mosey C.
A: Merkins
B: Abs (LBCs or BBs)
C: Monkey Humpers or Squat Jumps
Sprint the straight sections and then mosey in between the stations in the corners. Rep counts where 20 first lap, 15 second lap, and 10 for every other lap. Most of the PAX completed four laps. Some more. Some fewer.

Mosey off track to picnic area. 20 Dips. 20 step ups.

Back to the flag.

MARY:
20 Flutter Kicks
16 Pickle Pointers
13 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
13 better men.
CIRCLE OF TRUST/BOM:

F3 is open to all men. I believe we, as individuals, should be too. Work to embrace the positive traits of all. Especially, those who don’t check all the same boxes as you do.

MOLESKIN:
For Baby Boomer and all those traveling this week.  And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:
2nd F opportunity at Swan Cabin for the nights of the Sept 16th and 17th (Fri & Sat). See Waxjob.

Competition & Challenges

THE SCENE: Less hot than it has been, but still hot enough to cause one to drip massive amounts of sweat off their nose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops because Pool Boy was not yet in attendance
5 Cherry pickers
10 Baby Arm Circles forward & backward
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the Merkin Mile
1st round
Pair up with a partner, and at each line one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the next speed bump.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round (cut short for time)
Same format but one partner did 20 Shoulder taps, while the other partner did 10 BBS

Time was called and we set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
There was no time for Mary, we did plenty of core work during the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Simple, love God & love others.
MOLESKIN:

ANNOUNCEMENTS:
Health Expo at Catholic Friday evening and Saturday.
The project is changing the AOQ on Tuesday 8/23, if possible let’s got support them.