Cowbell – Page 5 – F3 Knoxville

Ringing the B.E.L.L.S.

February 5, 2019 Si Pad

THE SCENE: Nice and crisp – feelin’ like a spring day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 Baby Arm Circles – Reverse it
25 SSH
10 cherry pickers
15 tempo squats
10 tempo Merkins
10 MTN climbers

THA-THANG:
Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain. 100 total burpees. While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens! Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder. Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down. Turn and mosey back towards the AO. Stop just underneath the Big Ball and SPRINT back to the AO.

Burpback
Elevens
Lunge
Lunge
Sprint

= B.E.L.L.S.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success. I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S. The B.E.L.L.S. are

Bible
Exercise
Learn
Letter of gratitude
Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

ANNOUNCEMENTS:
CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

The Stairs to Mordor

January 17, 2019 Filter

THE SCENE: Mid-30s. Cloudy. No sign of Orcs.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

Baby Arm Circles (up and down) x15 ea

LBC x15 OYO

Merkins x15 OYO
THA-THANG:
Frodo Run (modified Indian run) with the One Ring (a hula hoop) being held overhead by the PAX in front. Handoff as 6 makes his way up. Run from AO to top of the Stairs to Mordor (back side of the Hill along Estabrook Road up to Middle Drive).

Fly You Fools! – PAX were instructed that anytime they saw a car or anytime they felt like it to shout “Fly you fools!” and everyone would stop to do 10 overhead claps. This happened a few times to and from the AO.

Top of the Stairs to Mordor

Partner up for some Dora ladder – 1 partner works out at the top while 1 partner runs down the stairs and back up.
- 150 LBC
- 150 Merkins
- 150 Mountain Climbers
- 150 Squat Jumps
- 75 Mountain Climbers
- 75 Merkins
- 75 LBCs (cut for time)

Frodo Run back to the AO with some Fly You Fools interspersed en route.

MARY:
~15 burpees for ~1 minute to close it out.
COUNT-OFF & NAME-O-RAMA
Reverb, Dinger, Quarantine, The Voice, Cowbell, Passport, Sunshine, Scope, Filter
CIRCLE OF TRUST/BOM:
Quote from Gandalf in the Return of the King – “It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule”.

Be good. Do good. Leave it better than you found it.

ANNOUNCEMENTS:
None.

Rock piles and cathedrals

January 10, 2019 Abort

THE SCENE: 29 actual temp, 23 feels like temp. Shorts weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

6 count squat (not tempo)
6 count shoulder tap
Merkins on 4 count
SSH (varied pace)

THA-THANG:

“Bro I’m cold” rule in effect for durarion – I call out person when I’m cold and we do 5 burpees. Person I call out must call six count cadence. They then nominate the next person when they’re cold – or want to be a jerk.

Mosey out of SP toward amphitheater. Stop at back part of amphitheater for 10 eight count merkins, 10 jump squats. Sprint the hill and hold squat waiting for the 6. Continue mosey to church parking lot for rock PT.

Curls x15
Thrusters x10
Offset merkins x10
10 meter duck walk and back
Overhead squats x 10
Overhead press x15
Hammers x10 (4ct)

Escalator style. Between each iteration run and touch the church and come back. Pick up next exercise and work back through beginning with curls.

Mosey back to SP.

MARY:

Iron cross IPTBAW. Last man standing picks next exercise and count, calls cadence but only does half the reps. Careless wins, calls out 30 Edward scissor-legs. Like a boss, does them all instead of stopping at 15.
Low plank on elbows IPTBAW. Run out of time with most PAX still holding, so we all win.

COUNT-OFF & NAME-O-RAMA
12 strong, 1 visitor from Charlotte and 1 first time baller from Dog Pound: Reverb, Amazon, Passport, Dingar, Brooks, Duggar, Filter, Careless, Cowbell, Swanson, JPEG, Abort
CIRCLE OF TRUST/BOM:
“A rock pile ceases to be a rock pile the moment a single man contemplates it, bearing within him the image of a cathedral.” Go about your day viewing things not the way the are, but the could be if you applied impact to them.
ANNOUNCEMENTS:
Hardship Hill OCR coming up in May. I want us to have minimum one team, hopefully two. We also will be building an obstacle, details to follow.

One more 18 beatdown

December 31, 2018 Abort

THE SCENE: Low 50s, perfect temp to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x12 IC
Shoulder taps x12 IC
Tempo merkin x12 IC
Tempo lunge x12 IC
SSH x31 IC
THA-THANG:
Collect keys and mosey out of the A.O. toward the amphitheater. Run under the bridge and through the seldom used part of the park, pausing at the statue for a round of leg blasters. 20 squats, 20 lunges, 10 air squats all done in cadence and no break in between. Shake your legs out and continue Mosey. Cross Cumberland Avenue and run up Estabrook behind the engineering buildings until reaching the stairs of Mordor.

Partner up for a Dora workout. One man performs exercise while the other runs to the stop of the stairs, performs two burpees, and runs back down the stairs to relieve his partner. Flap jack, all exercises cumulative between partners. 150 reps of each exercise:

Bulgarian split squat (using benches)
Ranger merkins
American hammers on 4-count
Overhead claps on 4-count

Recover and 10 count. Routine took up the entire workout (glad I didn’t say 200 reps of each) so we head back to A.O. for Mary.

MARY:
Flutter kicks x20 IC
Captain Thor up to 5:20
Q favorite of Boat/Canoe until time ran out
COUNT-OFF & NAME-O-RAMA
16 Strong including 2 FNGs: Swanson, Cowbell, Half Caff, The Voice, Stagehand, Passport, Reverb, Rousey, Soot, G6, Hot Topic (FNG), Amazon, Blackout (FNG), Jenner, Huey, Abort
CIRCLE OF TRUST/BOM:
New years always bring about resolutions of people trying to set goals, some of which are too vague or too difficult to be obtainable (nothing wrong with resolutions, or setting high goals). During this time of year, challenge everyone to think of one word they can choose to try to improve different aspects of their life, this stolen from an F3 podcast I listened to. Examples of words I heard or found were Present, Change, Joyous, Purposeful (what I’m leaning towards).

The point is to let that word improve all aspects of your life instead of just choosing one thing you may or may not do. In my case, to be purposeful with what I do. Move and workout with purpose, love those around me with purpose, perform my job with purpose. LIVE with purpose.
MOLESKIN: Continue to pray for Butterfly and his wife Chelsea and she tries to figure out what has been causing her medical issues; pray for Soot, Huey, and Hot Topic as they return back to station and for Soot’s possible deployment; pray for the Corcoran family who lost their son in a car accident Saturday night; pray for Stagehand as he travels to Florida to be present with his family; pray for our community and our brothers as we close out this year and begin 2019.

Everyone loves Doras

December 20, 2018 Amazon

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Shoulder Shredder – (100 OH Claps + cherry pickers)

PAX mosey to steps behind the hill that connect to the large parking lot

Partner Up: Doras
50x – Bodybuilders
100x – Cobra Merkins
150x – Squats
Run down, across, then to top of stairs, 2x burpees

Mosey back near AO

Bear crawl / Crab walk ladder curb to curb
PAX line up along the curb. Bear crawl forward across, 1 merkin w/ hands on curb, crawl bear back, 2 merkins w/ feet on curb. Go to 5. Flip over for crab walk. Crab walk forward, 5 dips with feet on curb, crab walk backward, 4 dips with hands on curb. Back down to 1

MARY:
Shoulder shredder

COUNT-OFF & NAME-O-RAMA
15 including 1 FNG (Amelia)

CIRCLE OF TRUST/BOM:
Sometimes you need to drag your friends out of bed to get them to F3. Keep bugging them. They’ll come around.

ANNOUNCEMENTS:
2nd F on Wednesday