F3 Knoxville

Tag: Cindy

#seadangacide

THE SCENE: T-Shirt Weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Squat IC x 15ish
  • Merkin IC x 10
  • SSH IC x 20

THA-THANG:
#seadangacide

Mosey to the speed bump at the base of Matterhorn and Partner Up

Run to the marked location, perform the chalked number of Star Jack Burpees and then return to the base of Matterhorn and perform number of Star Jack Burpees. Rinse and Repeat-o in suicide format. Burpees increase by 1 at each location.

MARY:
Star co-q’s Waxjob and Bartman handled as we gathered PAX! Thanks Men
COUNT-OFF & NAME-O-RAMA
24 HIM’s showed up to take on the challenge.
CIRCLE OF TRUST/BOM:
I tend to Q on days that have meaning. On Friday my oldest daughter turns 10. It’s big day for me because it’s a reminder of the first time I met her and really experienced unconditional love. I was told I may love a lot of things, but nothing will compare with how much you love and care for your children.

MOLESKIN:

After scaring the doo out of Flanders and Frosty in the morning, I learned how sketchy running on the backside of Matterhorn is by yourself. Sparky said it best, “Every sound back there is a Godzilla”. Seadangacide was inspired from Shooter’s Seadangus (also a bag of suck). If I were to do it again, I would call the PAX together sooner so we could all come back to the AO together.

ANNOUNCEMENTS:
See Announcements Page

What’s Tabata With You?

THE SCENE: 42 and raining… Basically the very definition of gloom.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Q accidentally locked his keys in the car while attempting to unload equipment, causing slight delay in getting started. Therefore disclaimer was given during the first exercise…

SSH xDisclaimer
Windmills x15 IC
AGT x6 IC
LBAC x20 each way IC
Calfkiller (20 calf raise OYO, 25% run to other curb, 20 calf, 50% run, 20, 75%, 20, AYG, 20)

Mosey to a dry spot to continue warmup:
5x SuperWorm (Inchworm all the way out to full extension flat on the ground, 5 Supermans, Merkin and inchworm up)
10x 4ct Travoltas IC each side

THA-THANG:
Mosey on to the courtyard for Roll Your Own tabata.
Roll the exercise die and do 4 sets of 20s with 10s rest in between.
Best of my recollection, we had:
-Bicycles
-Star Jacks
-Crab Toe Touches
-Merkins
-Squat Jumps
-Bicycles again!
-Butt Kickers
-Burpees
-Star Jacks again! (time up after 2 sets though)

MARY:
None today, although the Bicycles hit the abs pretty well.
COUNT-OFF & NAME-O-RAMA
Only 3 PAX braved the gloom this morning.
CIRCLE OF TRUST/BOM:
Nobody got up this morning at 5:00 and decided to get out in the gloom and get better. That decision was made yesterday (or earlier!), long before the required time of action. That principle holds true in most areas of life. Make your decision ahead of time, and follow-through is that much easier when it comes time for action.
MOLESKIN:
Piece of advice for anyone who leaves keys in your car during a beatdown: Get a magnetic key holder for about tree fiddy and keep a spare somewhere in the undercarriage.
ANNOUNCEMENTS:
Hardship Hill OCR May 19th! Pray for Booster’s friend JJ (lingering surgery complications) and three of Snaggletooth’s friends to strengthen marriages.