F3 Knoxville

Tag: Cosmo2

Parking Lot Circuit

THE SCENE: Very Foggy morning, but cool (68 F)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Tempo Merkins, Rocky Balboas, and different jogs across the parking lot (buttkickers, high knees, and Karaoke)
THA-THANG:

After moseying to the 1st of 3 parking lots, we started a circuit of the 3 parking lots. Circuit involved starting with 5 of an exercise, run to the end of the parking lot, complete 10 of the exercise, run to the next parking lot, complete 15, run to the other end complete 20, run 15, run 10, run 5, run to the starting point, and start the circuit again with a new exercise. Exercises are as follows:

  1. Burpees
  2. Bigboys
  3. Squats
  4. Merkins
  5. Hello Dollys
  6. Exercise of Choice

MARY:
Gave a HIM choice of exercise to lead before time was up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Words taken from Adolph Brown’s Blog DocSpeaks.com:

The phrases being grateful and being thankful are often used interchangeably as a result of most dictionaries listing them as synonyms.  However, there are subtle differences between the phrases.   The word thankful is defined in the Oxford Dictionary as “pleased and relieved.”  The word “grateful is defined as “showing an appreciation of kindness.”  Here is where the distinction lies; being thankful is a feeling, and being grateful is an action.

Being grateful has two parts, one part is about appreciating what one has, and the second part is about recognizing where the goodness comes from (often an altruistic act).  Being thankful implies one is acknowledging their appreciation for something that someone has given them.  Per the old adage, “action speaks louder than words,” being thankful is an expression of words we use to acknowledge a kind act, and the action of gratitude is a deliberate practice. Being grateful builds on being thankful by helping us give deeper meaning to our lives, make sense of our lives and learn to affirm those around us for their roles in our lives. One can be thankful without being grateful, but one cannot be grateful without being thankful.

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”

― Ralph Waldo Emerson

The ladder at the dragns tail

THE SCENE: 86 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

5 cherry pickers

2 burpees

some of these and some of those
THA-THANG:
Mossey down to the tail of the dragon. Partner up and work with your partner to

  • first station
    • squats
    • lunges
    • Welsh Dragons
  • Second station
    • V-Ups
    • Air Taps
    • BBS
  • third Station
    • Merkins
    • Pickle Punders
    • Monkey Humpers
  • 4th station
    • CDD
    • Hand release Merkins
    • Sholder taps

MARY:
Ring of fire but we ran out of time

ANNOUNCEMENTS:
Off the chains event. Be there of be lazy 😉

The Crown

THE SCENE: The 4th of July is over and great as our country is, we might be a little self absorbed and could stand to consider somebody else’s homeland for a minute. 
WARM-O-RAMA:
Fish & Chips x25 IC

Camilla Parker-Bowles x10

The Bollocks (everybody is good for ten more years, Science promises!)

The Picadilly

THA-THANG:
Harry Kane on baseline. Kyle Walker to the other side. Bear crawl to pick a rock.

The Denmark, which I forgot in the warmup.

Round the circle AMRAP laps. Many authentic and respectful English excercises, including the Wanker, the Tosser, and some others that I don’t remember.

Up mini cardiac for another Denmark,

15-10-5: Dips, HR Merkins, LBCs, Flutters, Al Gore until 6, all on our way down Cardiac.

Coolio guided us to safety, and Crab Legs stretched us out to end things.

CIRCLE OF TRUST/BOM:
The big praise was that QVC showed up today
MOLESKIN:
Followers of Jesus, as a whole in this country, may not be recognized as being “peaceable, gentle, open to reason, full of mercy” (to quote the apostle James). Surely it’s our responsibility in the public square and on twitter as much as it is in our personal relationships.

Disney Sing-A-Long

THE SCENE: The good:  It wasn’t pouring down rain.  The bad:  99.99999% humidity.
F3 WELCOME & DISCLAIMER: I’m pretty sure Gibbler didn’t say it was free or that he wasn’t a professional.  Both of those facts were immediately apparent, however.

WARM-O-RAMA:
I distinctly remember lots of SSHs while Bluebird took his sweet time walking over from his truck to the AO. I think he stopped to re-tie his shoes and picked up a few pennies off the ground on the way.  And then we did some Tennessee Rocking Chairs.
THA-THANG:
We moseyed to the Colosseum (that’s right Gibbler.  The Colosseum. Not the Overlook!).  Once we got there, we started listening to that song.  What’s that song from the Disney movie?  Yeah, that one too, but I’m thinking of the other one.  No, we listened to that as well, but I’m thinking of . . . forget it. We listened to all of them. Well, except for “Bear Necessities.”  Where’s the love for The Jungle Book, Gibbler??

As we re-imagined this as a workout with our 6 year old kids, Gibbler had us do pyramids.  I’ll be honest, I don’t remember all of the exercises, or in order.  Just know that we blasted our legs and our abs for a solid 25 minutes or so. Occasionally, we’d break for a long bear crawl (incident free today, thank goodness) or a run around the loop.  Mumblechatter was at a high level throughout.

Heartbreakingly, it was time to head back to the AO far too quickly.

MARY:
At the AO, it was Capt. Thors up to at least 6/24 before a merciful 15 seconds of stargazers closed us out and the last song of the day gently swirled down our ears (“I’ll Make A Man Out Of You”? Honestly, they’re all running around together in my head right now, so I can’t remember.)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“I wish it need not have happened in my time,” said Frodo. “So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.”
MOLESKIN:
Another Tolkien quote:  “The old that is strong does not wither.”  This one is dedicated to our very own BlueBird, who hits 59 tomorrow.  Happy Birthday, BlueBird!
ANNOUNCEMENTS:
Sign up for the Off the Chain CSAUP and try to pick up a Wesley House Q on Wednesday afternoons.

6-28-21 4-140

THE SCENE: Humid and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with SSH 20 ON 4CT, Baby Arm Circles front and back x12 on 4ct, Front Claps same rep count, Windmills x12 4ct then to curb for mosey down for 20 4ct plank jacks and mosey back.
THA-THANG:
Lower parking lots served as the 4 corners.  Hit every corner perform both (2) exercises at each spot doing reps of 50,40,30,20.  50 first time, 40 second time and so on…

After completing a round of the 4 corners run up little Everest and perform 5 burpees at the top.

Corner 1. SSH and Plank Jacks

Corner 2. OH Claps and Freddie Mercury

Corner 3. Merkins and LBCs

Corner 4. Lunges and Carolina Dry Docks

MARY:
Had enough time for 18 4ct Freddies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Talked about “Grit”.  A book by Andrea Duckworth of the same name.  discussed her take on how success is determined more on your effort and hard work than mere talent.  It’s a mindset.  Setting good habits.  We talked about being disciplined and how we need to display grit in all areas of our life.  To not be complacent.