F3 Knoxville

Tag: Code Brown

Rise of Q-Bacca

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THE SCENE: 70 degrees.  On Halloween.  Really.  Oh, and rainy too!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Storm Trooper Surrenders (SSH) x25 IC
Tie Fighters x15 IC each way
Imperial Walkers x15 IC
Failure to Launch x8
Womp Rat Kicks (Rockettes) x15 IC

THA-THANG:

Time to learn the ways of the Force! Begin with the Light side

Mosey to the bottom of the Sarlacc Pit (Baby Everest)

All excercises x11 (one for each film)
Start with Lunges, escape the pit, then mosey back along the path. Then lunges and walkers.

-Lunges (each leg)
-Imperial Walkers (4ct)
-Gorilla Humpers (4ct)
-Hand-release Merkins
-Taps (shoulder… 4ct)

Kessel Run (up and around the parking lot, down to the playground), completed in less than 12 parsecs.

Now it’s time to discover the power of the dark side…

Same as previous routine, except Wookie (bear) crawl from the playground entrance out to the street between rounds.

-Derkins
-American Hammers
-Ranger Merkins
-Knees to Chest (hanging from swingset)

Force is in perfect balance… Completed both routines just in time to return to AO

MARY:
None today!
COUNT-OFF & NAME-O-RAMA
Five padawans today, including FNG Baby Boomer (Norm Vaughn)
CIRCLE OF TRUST/BOM:
The struggle between light and darkness is real. But it’s not between two “sides” of the same coin. Light and darkness are opposites. And the light is not just one side of some impersonal “Force”. The Light is a person.

John 1:3-9
All things were made through him, and without him was not any thing made that was made. In him was life, and the life was the light of men. The light shines in the darkness, and the darkness has not overcome it. There was a man sent from God, whose name was John. He came as a witness, to bear witness about the light, that all might believe through him. He was not the light, but came to bear witness about the light. The true light, which gives light to everyone, was coming into the world.

MOLESKIN:
So I got this Chewbacca onesie about a month ago. Thought it would be great for a Halloween Q. Surely by October it’ll be cold enough to wear this thing. So I committed. And then it was 70 degrees. Hope the smell washes out…
ANNOUNCEMENTS:
Brolympics! Sign up! Canned food! Bring it!

Ai-CAN Legs and Bro-CAN-back Mountain

THE SCENE: 60ish and cloudy.  No rain yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Now grab 2 cans each from Charmin’s food drive box; Imperial Squat Walkers x 20; Tie fighters x 11 each way; line up on the baseline curb for some Rocky Balboas. All in cadence.
THA-THANG:

  • Mosey to the Cloud for some Aiken (or Ai-CAN) Legs:  20 squats, 20 box jumps, 20 Mary Katherines, 20 Rev. Lunges, rinse and repeat.  Stop midway for 10 burpees (10 burpees every time someone drops a can!)
  • Rest with Flutter kicks IC x 20.
  • Mosey to the Pavalon and partner up.  20 step ups on the tables while the partner wall sits with cans held out. Rotate out. Rinse and repeat.
  • Mosey to bottom of Baby Everest (or is it Little Cardiac??).  Vote to hold on to the cans for the remainder of the workout.
  • Bro-CAN Back Mountain:  Doras with your partner.  One partner Bernies up the hill (back pedal) and then runs down while the other is doing SSH or Moroccan Night Clubs (250 total for each exercise).
  • Back to the Cloud for Can Ups:  Grab a bench, plank position with cans in front of you.  Place one can up on bench from plank, then merkin, then other can up on bench, then merkin, then one can back down on ground, merkin, and other can back down on ground and merkin.  That’s 1.  Do 10 of those.
  • Mosey back to AO

MARY:
Code Brown led in some Canned Thors, then some Canned Dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Food drive message: “Another of his disciples, Andrew, Simon Peter’s brother, spoke up, ‘Here is a boy with five small barley loaves and two small fish, but how far will they go among so many?”  John 6:8-10.  We never know what small thing will lead to big miracles.  Have faith and great things can happen from even the smallest gesture.

MOLESKIN:
Prayers for Pacman and his wife as she goes to Vanderbilt for evaluation of eyesight issues.
ANNOUNCEMENTS:

  1. Last week for the food drive!  2) Brolympics on Nov. 9.  Sign up now!!

Fake Doras

THE SCENE: Humid, very humid
F3 WELCOME & DISCLAIMER: Additional disclaimer:  the Q went to a concert last night and is now deaf (and tired)
WARM-O-RAMA:
SSH x 20 IC; 10 burpees OYO; Tie Fighter baby arm circles F&B IC; high knees and butt kickers across parking lot; karaoke across and back.
THA-THANG:
Mosey up the hill toward Everest Base Camp.  Stop at each stop sign and go up the ladder.  Add one of the following with each stop:  10 BBS; 20 Merkins; 30 squats (4 ct)

From Base Camp, sprint to midway tree for more BBS, Merkins and Squats; back down to base camp

All the way up Everest, continuing on to the top of the space station. At the base of the base station, hold plank while waiting for the 6.

Mosey past the old rock pile (short moment of silence) down the west side of the drive about midway.  Find a battle buddy and do fake Doras.  One partner runs, the other does sets of 10 man makers and then LBCs until the partner returns.  Swap out.  Rinse, repeat x3.

Run back up to top of Everest, over to other side.  Real Doras:  100 merkins and 100 LBCs (4ct) while partner runs to stop sign and back up.

Start back down the ladder with BBS, Merkins and Squats

Realize we’re about out of time and quick mosey back to AO

MARY:
Cat Gut led in a little Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Followed up on Cap’n Crunch’s 3rd F message:  Find a Paul, Barnabus and Timothy in your life.  Have to reach out to do it.  I need to do a better job of intentionally mentoring those in my life.
MOLESKIN:
Lift up Timber’s M and family for some surgery this week.
ANNOUNCEMENTS:
CSUP – Trucking to the Pound plug.

CMU, CMMe… CM4always, That’s the Way It Should Be

THE SCENE: There was weather.  I think.  It might have felt a little cooler than recent, I forget.  Once we got going, sweat volume was unchanged.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
CherryPickers x9 IC
Imperial Squat Walkers x15 IC
Tempo Merkins x15 IC (reduce cadence speed after each 5)
Go get some CMUs and circle back up!
Round-the-Blocks merkins to the right, then to the left (11 each way)
Blockee Hop x5 OYO (demo exercise for later) – Burpee with hands on CMU, leave it on the ground and hop over.
Blocky Hurley x5 OYO (demo exercise for later) – Bobby Hurley holding CMU
Merky-Derky x5 OYO (demo exericse for later) – Merkin on block, bear crawl forward, derkin with feet on block, bear crawl back (that’s 1)

THA-THANG:
Mosey with blocks over to the Dragon and pair up in groups of 3.
One PAX up the hill (with CMU), one at bottom (with CMU) one in transition.
Do each exercise until relieved by PAX in transition. Advance to next exercise in list upon return.

Transition:
Uphill: Bernie Sanders
Downhill: Bear Crawl

Top of the hill:
Overhead Press
Pull-over
Lawn Mower
Upright Row
Forward Press
Merky Derky
Curl

Bottom of the hill:
Squat
Step-up (onto vertical CMU)
Overhead Lunge
Calf Raise
Blocky Hurley
Blockee Hop
Lunge (back foot on block)

PAX complained about lack of preparation for Q by YHC – Grass on the hill had not been adequately dried off in advance, leading to somewhat slippery conditions.
MARY:
Dagnabbit, outta time again.
COUNT-OFF & NAME-O-RAMA
11 PAX came out for this CMUesday!
CIRCLE OF TRUST/BOM:
This week marks the second anniversary of my first Q. I encourage everyone, if you’ve not tried it, take the plunge. It’s leadership, it’s service, and it’s fun!
MOLESKIN:
The AO was a bit of a mess this morning due to someone firing off a bunch of fireworks in the parking lot. Thanks to everyone for hanging around afterward and cleaning it up!
ANNOUNCEMENTS:
Watch for info about 3rd F coming next month!

Smile! You’re on Candid Camera!

THE SCENE: Low 70’s, high humidity.  Easy to get the muscles warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (4 ct); Imperial Squat Walkers x 15; mosey around the circuit for a preview of each station

THA-THANG:
Divide into 5 groups, 1 group per station as follows:

Station 1: Baby Cardiac.

Bernie up the hill.  3 burpees.  Back down.  3 burpees. Sprint up the hill.  3 burpees.  Back down.  Wagon wheel to pick up the 6 and finish together.  Mosey to Station 2 and bump that group on.

Station 2:  Brickyard Bearcrawl:  Bearcrawl across parking lot, 1 derkin with feet on curb.  Bearcrawl back, 2 derkins. Bearcrawl across again, 3 derkins.  Etc till you reach 10 derkins.  Then Flutters x 25 (4 ct).  Repeat till you’ve been bumped.

Station 3:  Doras in the opposite parking lot.  Partner up for 50 man makers, and then as many monkey humpers as you can get before you’re bumped.

Station 4:  The cloud for 11s of Box Jumps/ Dips and then BBS/CDD.  Rinse and repeat till bumped.

Station 5:  CMU station.  With 2 CMUs set up, dips to a sitting position and then back up.  At the highest point, touch head with one hand, then another dip.  Next up, touch head with other hand.  Do 20 of these, then 25 curls.  Rinse and repeat till bumped.

I believe everybody got through one circuit at every station.

MARY:
Boat/Canoe for 4 minutes.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We focused on Lou Gehrig and the type of character demonstrated over a lifetime to feel like you are “the luckiest man on the face of the Earth” in the face of adversity like being diagnosed with ALS in the prime of your life.  It was inspired by listening to an F3 podcast about Crablegs (from the Raleigh area, not our own Crablegs) who has been diagnosed with ALS and is on a tour of the country visiting F3 AOs and MLB ballparks with his family, all while demonstrating the same strength of character we saw with the “Ironman” and his famous speech at Yankee Stadium.  Gehrig gave his famous speech on July 4, 1939.  He died less than 2 years later, June 2, 1941.  If you want to watch his speech some of his speech and the background , there’s a nice segment here:  https://www.youtube.com/watch?v=fLoq_st_JEo

MOLESKIN:
Thanks to Filter for following us around to get some great photos and his work on updating our website and social media.
ANNOUNCEMENTS: