F3 Knoxville

Tag: Choir Boy

The Tale of Two Balls

THE SCENE: Upper 50s, cloudy, some drizzle at times
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stuff and some stretching were done until Crawdad pulled up, which was even later for him than usual.
THA-THANG:

Mosey to the restrooms at the base of the dragon’s tail.

Pickett’s charge up to the Collesseum

Battle buddy up for Ghostman Baseball

One team rolls the workout ball to determine the exercise and reps for 1st base and runs there, does the exercise, and runs back.

The other team rolls a different workout ball to determine the exercises and reps to do at home while the first team is running the bases.

The teams switch.

Repeat for 1st and 2nd (doing the exercises and reps from the roll on the way out and running back the same path back to home without doing the workout at the bases going back.

Repeat for 1st, 2nd, and 3rd.

Repeat for 1st, 2nd, 3rd, and home.

Mosey to the AO for a four-spoked wheel

First corner – 40 merkins

Run to the center of the parking lot for 3 burpees

Second corner – 40 curls with the rocks nearby

Run to the center for 3 burpees

Third corner – 40 squats

Run to the center for 3 burpees

Fourth corner – 40 LBCs

Run to the center for 3 burpees

MARY:
No time for Mary.  We held a plank for about 15 seconds until time

COUNT-OFF & NAME-O-RAMA
11 PAX, including Lillydipper and Pele who walked to nurse injuries (Pele still sweated like he had ran a marathon though – the circle of integrity was intact). Q-Bert doesn’t have a tag apparently because he was there but is not in the system.

CIRCLE OF TRUST/BOM:
Life is hard.  Regrets happen.  Strive for consistency, not perfection.

MOLESKIN:
Prayers for all those who have parents who have passed or who are battling health issues.  It gets easier, but it never gets better.

ANNOUNCEMENTS:
Brolympics coming in November

Classic Bearmuda Triangle

THE SCENE: 58 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH

4 Cherry pickers

10 overhead claps

10 tie fighters

10 tie backwards fighters

THA-THANG:
mosey to the bearmuda triangle

  • bear crawl to each corner and do the following
  • 15 v-ups 4count
  • 15 hand release merkins 4count
  • 15 pickle pounders 4count
  • Mosey to the rock pile
  • three sets of the following
  • 21 curls
  • 21 tricep extensions
  • 21 OHP
  • Mosey up to the splash pad
  • 11’s
  • merkins at the splash pad mosey to the out house
  • pull up

Fellow ship mosey at time

 

MARY:
WW1 Merkin

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Grateful for the shield lock I have with these men here at the equalizer.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The Peoples’ Q

Right at the top your Q wants you to know that this entire workout was conceived, planned, workshopped, peer reviewed, revised, enhanced, approved by legal, focus grouped, and finally today was delivered to you, the PAX of Asylum.

Perfect fall morning.

Everybody is welcome and everything is disclaimed. Choir Boy is in private practice now, so if you want to sue somebody you can hire him.

Our warmup today included Motivators, stretching, Rockettes, and Rocky Balboas for Rainbow who we missed by just a couple of minutes.

We did some nickel-dime-quarter in honor of its inventor and our own Bionic Man Lilydipper. In trying to avoid bothering an innocent bystander, we ended up getting in her way even more, which is what Gibbler likes to call a Q Fail. Mentioning his name when he didn’t even show up is another Q Fail.

The PAX makes certain demands, and Base Camp to Space Camp is one of them. When the PAX speaks, the Q listens, so into a hornet’s nest we ran. Snitch took one for the team and is presumably on the couch right now in a Benadryl coma.

What’s a trip to the Cloud without some Jack Webb you ask? We don’t know.

Crawdad wasn’t there in person or in spirit, but we did curse him under our breath with a couple of trips up Cardiac.

Convoy couldn’t be stopped all morning and he led us back down to the AO.

ANNOUNCEMENTS:
The academic side of F3 is one of the least often talked about, but it does provide valuable insight, and in the case of a recent study we learned about the major difference between AM and PM guys, according to family and friends. We did our best to remedy the inequality. We did it for the families!

Around and around and around and….

THE SCENE: starting to cool down…”look at that moon”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; windmills x10; imperial walker x10; Grady corns x10; cherry pickers x5; little bit of this and a little bit of that.

THA-THANG:
Mosey to splashpad for a 5-minute complex

  • minute 1 — reverse lunges
  • minute 2 — reverse lunges + squat
  • minute 3 — reverse lunges + squat + inch-worm
  • minute 4 — reverse lunges + squat + inch-worm + merkin
  • minute 5 — reverse lunges + squat + inch-worm + merkin + shoulder taps

Around and around and around:

  • Round 1 — 10 burpees and lap around parking lot
  • Round 2 — 10 burpees + 10 iron mikes + lap
  • Round 3 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + lap
  • Round 4 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + lap
  • Round 5 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + lap
  • Round 6 — 10 burpees + 10 iron mikes + 10 jump-knee-tucks + 10 squat jumps + 10 plyo-merkins + 10 v-ups

Mosey to flagpole for some Mary

MARY:

Flutter-kicks x20; BBS x25; Hello dolly’s x20

COUNT-OFF & NAME-O-RAMA
7 PAX

CIRCLE OF TRUST/BOM:
Grateful for you guys. We say it often, but we probably wouldn’t push ourselves if we were alone.