F3 Knoxville

Tag: Code Brown

Leg Day

THE SCENE: Asylum…clear but chilly
F3 WELCOME & DISCLAIMER  

Lets do this thing

WARM-O-RAMA:
Cindy Gets Eaten by A Bear: partner 1 completes a round of Cindy( 5 table rows, 10 merkins, 15 squats) while partner 2 does the Bear Complex. Alternate for 10 minutes

THA-THANG:
Leg Day 2021 pyramid o pain

  • 10 pistols
  • 20 step ups
  • 30 weighted lunges
  • 40 weighted calf raises
  • 50 weighted butt touches
  • 40 sumo deadlift high pull
  • 30 back squats
  • 20 Bulgarian bench dips
  • 10 pickle pounders

RInse and repeat

MARY:
Circle Merk to the Crue

Bring Sally Up squats
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Jeremiah 2:13

God is waiting patiently for us. With Living water.  All we would ever need.

We…I…need to stop building our own cisterns that hold our own water. They will crumble and all will be lost.

Christ is right there for us. Always. If you seek him

MOLESKIN:
prayers for our community and especially for Safe Haven
ANNOUNCEMENTS:
Gibbler no longer smells

Be a Knife

  • THE SCENE: Mid to high 50s nice
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 10 baby arm circles in cadence
  • 10 reverse baby arm circles in cadence
  • 10 imperial walkers in cadence
  • 10 mountain climbers in cadence
  • 10 more mountain climbers in cadence
  • 25 SSH in cadence
  • mosey to top lot at start of greenway
    THA-THANG:
    Lap around the asylum stopping every 400m to perform 3 exercises then 6 calls exercise to do while the rest finishes
  • 5 hand release merkins
  • 10 Big Boys
  • 15 squats
  • Pax Choice

MARY:
Cat Gut led us in some Boat/canoe and then Waffle House hit us with some ATMs
COUNT-OFF & NAME-O-RAMA
20 Pax at the Asylum
CIRCLE OF TRUST/BOM:
The world is pushing cancel culture and throwing terms like toxic masculinity out there both of which are toxic and detrimental to our way of life. The world wants us Men to be like spoons, non-threatening and easy to administer the easy stuff. F3s mission is to reinvigorate male community leadership by planting small peer-led workout groups. We are called to be knives, sharp precise and protective. We are called to cut away detrimental aspects of our lives and those around us. We are called to protect our loved ones. We are called to be sharp in every aspect of our lives. Be a Knife!

Four Corners

THE SCENE: Dry & cool & in the 30s.  Like your Q <cough>.
F3 WELCOME & DISCLAIMER: I’m still not a professional.  You are allowed to kiss Code Brown only, as he has been vaccinated.  But watch out for the beard.
WARM-O-RAMA: 

  • SSH IC x 25
  • Tie Fighters IC – 12 each leg
  • From the Baseline, across the car park:
    • High Knees, mosey back
    • Butt Kickers, mosey back
    • High Skips, mosey back
    • Bear Crawl, mosey back
    • Caraoca, Caraoca back.

THA-THANG:
There were lists of exercises at each of the four corners of the AO car park.  We ran a ladder – 1 side of the lot, then 2 sides, 3 sides, 3, 2, 1 – then did the next exercise on the list at that corner.  As a curveball – when the play list hit the right song we circled up and did said routine:

  • Queen – Bicycle Race – Freddie Mercury’s in time to the music with a Big Boy on every ‘Bicycle’, or ‘Bike’.
  • James Brown – Sex Machine – Start in Al Gore, then up-squat on every Get Up!  We switched up to Plank and Merkin at the Bridge, with added Pickle Pounders on “shake your money maker”.
  • Corner 1
    • Merkin x25
    • Carolina Dry Dock x25
    • Plank Jack (4ct)  x25
    • Jack Webb (1 merkin : 2 air press) up to 6
  • Corner 2
    • Big Boys x25
    • Hello Dolly (4ct)  x25
    • American Hammer (4ct)  x25
    • Flutters (4ct)  x25
  • Corner 3
    • Squat x25
    • Bonnie Blair x12 Each Leg
    • Lunge x12 Each Leg
    • Iron Mike x25
  • Corner 4
    • Rocky Balboas (4ct)  x25
    • Crab Jacks (4ct)  x20
    • SSH (4ct) x25
    • Get Ups x12

MARY:
We did Heels to Heaven, to Flower by Moby.  Heels at 6″- Heels to Heaven on “Green Sally Up”.
COUNT-OFF & NAME-O-RAMA
14 Strong
CIRCLE OF TRUST/BOM:
Goals are easy to set, but hard to achieve.  Instead I’ve been trying to make habits out of the behaviours of the person I want to be – I’m doing what thin people do, rather than set a goal weight.  Give yourself a micro-reward every time you carry out the behvaiour to help make the habit stick.  I’m putting an X on a chart of daily progress to see the days I managed to not eat a donut.
MOLESKIN:
Today’s playlist is here. Including Waffle House’s favourite, Madonna.
ANNOUNCEMENTS:
Bring in Trash Bags, Copy Paper and Napkins for Street Hope TN.

Up 2, Back 1

THE SCENE: Mid 30s, nice and moony.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
Cherry Pickers x5 IC
Cobra burpees x5 OYO
Standard burpees x5 OYO
Crabettes x15 IC
TN Rocking Chairs x15 IC
LBAC x15 each way IC
Alternate cherry pickers for a while
Shake it out
“Warmed up yet?” (no answer from the PAX)
10 burpees OYO
Don’t have time for the PAX to get the question wrong again…

THA-THANG:
Mosey to the light pole by the restrooms. There are cards set up along the path with exercises.
Start with the first card, mosey past the next card and do the third.
Then mosey back to the second card, and so on. 2 forward, 1 back.
So here’s what we ended up doing:

15 Embrace the Earth Burpees (Hand release out to the side)
Run a bit
5 hill sprints
Run a bit less
25 CDD
Run a bit
35 Box Jumps
Run a bit less
5 hill sprints
Run a bit
Bear crawl the parking lot, bernie back
Run a bit less
35 Box Jumps
Run a bit
30 BBS
Run a bit less
Bear crawl the parking lot, bernie back
Run a bit
25 Merkins
Time’s up, run back to the AO!
Got in about 2 miles.

MARY:
15x Seated Heel Taps IC
15x Curious Dollys IC

COUNT-OFF & NAME-O-RAMA
15 today. Just the right amount of crowded on the running path.
CIRCLE OF TRUST/BOM:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
MOLESKIN:
I’m not sure which is worse: Hill sprints, or moseying back to the hill knowing you’re going to have to do them again.
ANNOUNCEMENTS:
Arsenal launch! Sandy Springs park in Maryville, this weekend @ 0700!

Happy Birthday Bon Jovi

THE SCENE: Not too bad…about 36 degrees with no precip at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 20 SSH on 4ct, Tie Fighters R and L x10 (in honor of Code Brown’s presence and addition to the lexicon) Tempo Merkins x10, Plank Jacks x10 4ct, Cherry pickers x6, Mosey to CMU pile for 25 curls in cadence.
THA-THANG:
Ditched the CMU’s for CMUesday and headed up to the overlook for a circuit of the following: (While Listening to the Birthday boy Jon Bon Jovi)…

10 Exercises, 25 Reps, 4 Rounds=1,000 reps of

  1. merkins
  2. squats
  3. dips
  4. LBCs
  5. Lunge -Left Leg
  6. Shoulder Taps
  7. Lunge-Right Leg
  8. Freddie Mercury
  9. Mtn. Climbers
  10. Dry Docks

RUN A LAP up to Asylum building and back.

MARY:
Had time for a few Captain Thor’s then recover

CIRCLE OF TRUST/BOM:
Today is Dr. Seuss’s Birthday so I ended with a quote from him:

Life’s too short to wake up in the morning with regrets.  So, love the people who treat you right, forgive the ones that don’t and believe that everything happens for a reason.  If you get a chance, take it.  If it changes your life, let it.  Nobody said it would be easy, they just promised it would be worth it.