F3 Knoxville

Tag: Cowbell

About time

  • THE SCENE: 69 degrees.  Overcast, but humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Baby arm circles (4 ct) x 15 forward/back

Overhead claps (4 ct) x 15

Overhead Air Press (4 ct) x 15

A little of this/that and Michael Phelps

SSH (4 ct) x 20

Hamstring stretch

Body Builders x 5
THA-THANG:

  • Mosey to Big Ball.  Morning Call:  Pax line up in plank, 1st Pax completes 5 pull-ups while remaining Pax completes 5 Merkins, repeat until all Pax have completed pull-ups.
  • Mosey to steps behind engineering building.  7’s with 4 ct flutter kicks and burpees.
  • Mosey to steps below biology building.  Split into groups of 3.  1st member half way up steps performing exercises with coupon (Rd. 1 alternate Mr. Incredibles x 10 and overhead press x 15, Rd. 2 Squat press x 15 and Curls x 20, Rd. 3 Bent Row x 15 and tricep extensions x 15).  2nd member at far side of the bridge performing ab exercises (Rd. 1 Alternate Flutter kicks (4 ct) x 15 and LBC x 15, Rd. 2 American Hammers (4 ct) x 15 and WWII sit-ups x 15, Rd. 3 Hello Dollys (4 ct) x 15 and Heels to heaven x 15).  3rd member running between group 1 and 2 with 3 burpees halfway across bridge.
  • More planned but out of time.  Mosey back to AO.  No time for Mary.

COUNT-OFF & NAME-O-RAMA
10 strong.  No FNGs. Bob Ross and The Voice were also in attendance.
CIRCLE OF TRUST/BOM:

We accomplished a lot of work in a short amount of time today.  We all have limited time and countless demands for it.  We can accomplish great achievement when we are present, focused, and engaged.

I want to specifically address time with our families.  Summer is a time we frequently have more time to devote to our families.  Schedules are less full, we have vacations, kids have later bedtimes.  Future moments are not guaranteed.   I encourage you to make these moments count.  Be present, engaged, and focused.

“We all make time for what we feel is important in our lives.” Anonymous

At the end of your life, you will never regret not having passed one more test, not winning one more verdict, or not closing one more deal. You will regret time not spent with a husband, a friend, a child, a parent.

“The bad news is time flies. The good news is you’re the pilot.” Anonymous

Sweating in the square

THE SCENE: 70* and clear, maybe a tad humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Windmills x10 IC
Baby arm circles forward x10 IC
Baby arm circles reverse x10 IC
SSH x8 IC
THA-THANG:
Mosey towards the Big Ball and up the stairs towards pedestrian bridge.  Bear crawl across pedestrian bridge, each time a PAX stops to rest results in penalty of 5 prisoner squats at the end of the bridge.  Q took the six and no one was doing squats, so the entire group did 10 prisoner squats on four count in cadence.  Continue mosey to Market Square.  PAX assemble at the stage end of the square in front of the TVA building.

Routine is a variation on the Dirty Mac Deuce.  Four rounds of three exercises, 20 reps each, once a round is completed PAX take a lap around Market Square and move on to next set.  Exercises as follows:

  • Round 1: Derkins, lunges, superman swims
  • Round 2: Incline merkins, jump squats, Edward scissorlegs
  • Round 3: Wide merkins, calf raises, side crunches
  • Round 4: Dips, pistol squats, American hammers

Jack rabbits repeat round 1 after finishing while waiting on the 6.  Recover and 10 count.  Begin mosey back to start point for Mary.

MARY:
Flutter kicks x20 on four count IC
Q Favorite Boat/Canoes and variations for painfully long time
Box cutters x10 on four count IC
COUNT-OFF & NAME-O-RAMA
17 Strong: Careless, Cowbell, The Voice, Casper, Half Caf, G6, Delilah (FNG), Pfeiffer, Doolittle, Rousey, Filter, Preacher, Dugger, Roto, Operation, Bob Ross, Abort
CIRCLE OF TRUST/BOM:
“Pay attention to what is in front of you – the principle, the task, or what’s being portrayed.” How you do anything is how you do everything. How you handle today is how you handle every day.  How you handle this minute is how you handle every minute.  Leave no doubt.

Century Hill

THE SCENE: 69 degrees.  Humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back x12 (4 Ct)

Windmill x 12 (4 ct)

SSH x 20 (4 ct)

Tempo Merkin x10

5 Burpees on your own

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20lunges (10 each leg), 20 plank jacks.  Rinse and repeat.
  • Mosey to Candy factory for Century Hill.  Run from Candy factory to top of hill.  10 of each exercise at top of hill, each lamp post and bottom of hill.  Should total 100 reps.  Run back to top and start round 2, etc.  Round 1: Merkins.  2.: WWII sit ups.  3: CDD,  4.   Flutter kicks.
  • Mosey back to AO for Mary

MARY

Captain Thors with 1:4,2:8,3:12,4:16,5:20 ratios

COUNT-OFF & NAME-O-RAMA
16 strong.  2 FNGs.  Welcome The Voice (Jordan Wright) and Patty Melt (Parker Greene)
CIRCLE OF TRUST/BOM:
“No person has the power to have everything they want, but it is in their power not to want what they don’t have, and to cheerfully put to good use what they do have.”
MOLESKIN:
Prayer requests:  Sam in Arizona battling cancer.  Greg in Knoxville who recently passed from cancer as well as for his family.  Marriages.
ANNOUNCEMENTS:
Hardship Hill this weekend.

Ups and downs

THE SCENE: 62* and clear, perfect for a beatdown or some more SWAT training
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 20x IC
Temp squats 10x IC
Peter Parker merkins 10x IC
Imperial walkers 10x IC
Large group and plenty of mosey in store, had PAX number off prior to leaving AO to ensure we leave no one behind.

THA-THANG:
Mosey out of the SP towards amphitheater, making right turn up the hill.  Stop and Al Gore at red light at 17th street while waiting for the 6 to catch up.  Cross 17th and mosey around parking garage to the pedestrian bridge at the bottom of The Hill.
PAX lunge across bridge
First person across (Petey) clears the ramp and begins merkins, PAX join in as they clear the bridge.

Continue mosey to the west side of Ayres Hall on The Hill.  Routine is Sevens.

  • Start with 6 burpees at the bottom, run to the top of the hill, 1 jump squat.  Return to the bottom for 5 burpees etc. working through the Sevens routine.
  • Jackrabbits instructed to alternate between 15 merkins and 15 BBS at the top once completed.

Recover and 10 count.  PAX take a slow mosey down the stairs on the west side of the hill toward the University Center.  PAX instructed to find a battle buddy who they have never paired with before.  Partner A will start at the bottom of the stairs and sprint the stairs to the top, turn around and return.  Partner B does as many reps as possible of exercise one until Parter A returns.  Flapjack, Partner A does exercise one as many reps while Parter B runs.  Then move onto exercise two and continue through.  Exercises

  • Plank jacks
  • Superman swims
  • Table rows
  • Hand release merkins
  • Thrusters

Recover and 10 count.  Begin mosey back to AO

MARY:
Floor wipers 6x IC

New exercise, Q tried to move too quickly.  We’ll get there haha
COUNT-OFF & NAME-O-RAMA
22 Strong: Preacher, Half Caff, Soot, Petey, Stagehand, Singlet, Pretzel, Bareback, Lactate, Swanson, Filter, G6, Waffle House, Careless, Quarantine, Cougar, Cowbell, Downhill, Threadcount, Bitcoin, Rousey, Abort
CIRCLE OF TRUST/BOM:
Don’t have a scarcity mentality, where you believe to get more you must take from others.  Have an abundance mentality: When people are genuinely happy at the successes of others, the pie gets bigger.

ANNOUNCEMENTS:
Hardship Hill OCR in two Saturdays.  A few spots still open, and if anyone would like to volunteer or knows anyone that might to get in touch with Tank or with me and I’ll get them to Tank.

Finish Strong and Keep it Moving

THE SCENE: Clear and Perfect for a beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Cicles Forward x10 IC, Side Straddle Hops x15 IC, Baby Arm Circles Backward x10 IC, Hillbillies x10 IC
THA-THANG:
2-line mosey at first section of Big Ball steps

  • 7’s (Merkins/American Hammer’s x4 count)

2-line mosey to TN Ampitheatre

  • 7’s Prison Box Jumps (hands interlocked behind head) and Rows

Partner up and form 2 line mosey beside your partner to road that runs between AO and The Tennesseean Hotel for DORAS.

  • DORAS (200 merkins/150 squats/ 100 Carolina dry docks/ 50 4 ct. flutter kicks)

Mosey to the benches at AO for 2 rounds of:

  • 25 dips OYO/10 box jumps OYO

MARY:
10 set (Ab exercise introduced by Plunger to the PAX)

Pickle Pounders x12 IC on 4 ct.
COUNT-OFF & NAME-O-RAMA
22 PAX (0 FNG’s)
CIRCLE OF TRUST/BOM:
Romans 12:11. Keep present in the day and finish the week with PASSION! We are the energizer for other’s batteries. Be the MAN! OWN IT!
MOLESKIN:

ANNOUNCEMENTS:
G-6 made PAX aware that Cheatsheet was speaking at Bible Club at West High this am and wanted us to keep that in mind.