F3 Knoxville

Tag: Crab-Legs

Interior Obliques Anyone?

THE SCENE: Nice and warm… Rain amount varied from zero to “all of the rain.”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Let’s go ahead and get the Wettening out of the way:
20x BBS OYO
20x Superman Swims IC
15x Cobra Merkins (each side) IC
Donkey Kissers x15 IC
Cossack Squats x16 IC

THA-THANG:
Lemur Hop from AO to CMU pile (hands forward on the ground, hop feet up between hands, lift hands and rise to Al Gore position and hop forward w/knees bent)
Overhead Carry back to AO
Plyo Box Merkins x15 OYO
CMU Kettlebell Swings x25 OYO
CMU overhead pass: Circle up close, place CMU outside right foot. With left hand, reach across body and lift CMU. Press overhead, then set down outside left foot (next PAX’s right foot). R&R. Don’t hit anyone with CMU. Switch directions and arms after apx. 10 reps.

Head over to the curb:
40 Calf Raises OYO with CMU
Bear Crawl dragging CMU across parking lot
40 Calf Raises OYO with CMU
4×1 Lunge w/ CMU twist, blockees back across parking lot
40 Calf Raises OYO with CMU
Crawl Bear (/swim… raining pretty hard) dragging CMU
40 Calf Raises OYO with CMU

Back to AO:
25x Lawn Mower (each arm)
10x Upright Row
20x Bent Over Row
20x CMU BBS
10x 4-ct CMU American Hammers

MARY:
Just enough time for some Row Your Boat – Pretty appropriate given the conditions.
COUNT-OFF & NAME-O-RAMA
5 thoroughly moistened PAX
CIRCLE OF TRUST/BOM:
Psalm 150:
1 Praise the Lord!
Praise God in his sanctuary;
praise him in his mighty heavens![a]
2 Praise him for his mighty deeds;
praise him according to his excellent greatness!

3 Praise him with trumpet sound;
praise him with lute and harp!
4 Praise him with tambourine and dance;
praise him with strings and pipe!
5 Praise him with sounding cymbals;
praise him with loud clashing CMUs!
6 Let everything that has breath praise the Lord!
Praise the Lord!

OK, so I changed that last word a bit… We should praise God whatever we are doing, wherever we are, with all that we have!

MOLESKIN:
I don’t know which exercise did this, but I need more of it: Something made the muscles over my kidneys sore. I had to look ’em up… I think they’re the “internal obliques”
ANNOUNCEMENTS:
3rd F event next month, with convergence at Big Ball preceeding!

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!

Be Present

THE SCENE: Soggy but no rain, bit on the humid side 69degrees at circle up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSHX30 on 4CT, Baby Arm circles front/back/and overhead claps x10 each, Windmills x10, Tempo Merkins x10, Jog down and back in parking lot then mosey…
THA-THANG:
Mosey to front entrance of Asylum alternating between bear crawls and crab walks by light pole to the base of everest.  11 Poles total.

At Everest perform 1min of exercise then sprint up to Tree and back.  Exercises consisted of Merkins, Overhead claps, Mountain climbers, SSH, Carolina DD’s, and Squats

Once completed summit Everest with 15 tempo squats at top

Mosey back to AO

 

 

MARY:
Perform Captain Thor’s x26/Hello Dolly x20
COUNT-OFF & NAME-O-RAMA
7 HIM’s @qvc @snitch @crab-legs @music city @gibbler @hands
CIRCLE OF TRUST/BOM:
Shared article about a counselor from a Nursing home who shared what people at the latter part of their lives longed to go back and do.  What do they regret, if anything?  Almost all responded that they would go back to the time in their lives when they’re kids were home.  When life was crazy and uncertain.  Chaotic.  We always seem to be thinking about the next thing.  It is a challenge to stop and realize we are in a special spot in our lives.  To be present and in the moment.

Heavy Things I Cannot See

THE SCENE: Upper 50s with a light breeze a.k.a freakin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO

9 burpees OYO

8 burpees OYO

7 burpees OYO

6 burpees OYO

5 burpees OYO

4 burpees OYO

3 burpees OYO

2 burpees OYO

10 burpees OYO

The PAX caught on to this quickly and whined consistently, but once you start Shock & Awe you can’t let off the throttle!
THA-THANG:
I requested the PAX bring some heavy things to play with today and they delivered a variety of coupons including medicine balls, a cannonball, some sandbags, dumbbells, and CMUs. We assembled into a straight(ish) line with every other PAX holding a coupon.

The PAX moseyed along until the poor soul carrying the 60# sandbag went silent. We then stopped to swap up who was carrying coupons. Each time we stopped to pass coupons we performed 40 reps of merkins, squats, dry docks, or star jacks at the Q’s discretion.

This continued until we reached the staircases. We dropped our coupons and Crawl Beared up the steps and then ran to the top. Once the 6 arrived, we bear crawled back down (including the steps, thanks to Mayberry’s good example) and picked up our coupons to continue towards the Pa-va-lon.

Inside the Pa-va-lon we performed 3 sets of the following

  • 10 x pull-ups
  • 15 x box jumps
  • 20 x dips
  • 25 x derkins

We picked up our coupons from here and rolled back to the AO with a few coupon swaps and then rocked a set of Shoulder Blasters for good measure.

MARY:

I really regret we didn’t have time to shred our core. Guess I’ll make up for this on the next Q…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

https://f3nation.com/2019/03/17/shorties-q1-6/

“The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.”

I discussed these words with the PAX and highlighted how important this relationship is. We often take the blessings of our 2.0s for granted amongst the stress and anxiety that comes with them, but it’s impossible overvalue how critical our relationship with our kids (and with our fathers, for that matter) really is.

MOLESKIN:
Lot’s of new faces from the Aslyum and one PAX from Chicagoland. Thanks for trekking out to the Dog Pound, gents! Also, Shooter is welcome for the Phish reference in the title.
ANNOUNCEMENTS:

Gibbler is Always Ready

THE SCENE: The kind of morning where nobody signed up for Q
F3 WELCOME & DISCLAIMER No but he lack of Q could be read as a meditation on the meaning of the word “volition”
WARM-O-RAMA:
SSH x 30 IC. Rocky Balboas on the curb. Squats.
THA-THANG:
Let’s get it out of the way that nobody signed up for Q. Normally that might precipitate some real Headlocking, Iron Sharpening, or High-Impact soul searching, but for the Tuesday AM crowd it’s an opportunity. Gibbler’s always the fastest out of the gate, and he took the Q quicker than anybody else could. Considering his travel schedule, YHC estimates that he Qs at 83% of the mornings he posts. This morning, on the fly, he cooked up:

  • An unholy pyramid of table rows, Irkins, and three other things I can’t remember and don’t want to remember
  • Calf raises (Gotta keep those Legs Crabby)
  • A boatload of Bulgarian squats, step ups (don’t judge, youngsters…your back will one day deteriorate like ours), and bicycle kicks. Imagine what kind of mind can think up this kind of torture on the spot.

YHC wanted to be Gibbler’s understudy so we invited Jack Webb to the party. We tried Ascending Testicles (probably not a repeat), and picked up the CMUs. Mixed in with some burpees and bernie, that took us home.

MARY:
Not when your timing is as good as Gibbler’s
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:

MOLESKIN:
ANNOUNCEMENTS: