F3 Knoxville

Tag: Crawdad

A Tennessee Wonderland

THE SCENE
48 and clear

Welcome & Disclaimer

 

THE THANG
COP
SSH 4ct x25 IC
Chinook Squats 4ct x15 IC
Hillbillies 4ct x15 IC
Line up on curb
Rocky Balbos x15 IC
Merkins  x12IC
Rocky Balbos x15 IC
BAC Fwd x12 IC
BAC Bkwd x12 IC
Rocky Balbos x20 IC

Mosey to Candy Cane Lane (circular parking lot)

Halfway stop pause for some Grinch’s leg

The Grinch’s Legs

  • Squats x10
  • Fwd & Bkwd lunges (same leg then switch) x10 each leg
  • Side Lunges x10 each leg
  • Jump Squats x10

Rinse and repeat

 

Candy Cane Lane
Run to cone 6 and back each time.  First time stop at far cone, cone 6, and do exercise.  Next time stop at cone 6 and cone 5 and so on until you do all the exercises.
Exercises:

  • Cone 1 – Squats x15
  • Cone 2 – Diamond Merkins x15
  • Cone 3 – Tuck Jumps x15
  • Cone 4 – Froggy Squats x15
  • Cone 5 – Dry Docks x15
  • Cone 6 – Candlestick Burpees x15

Mosey back to Santa’s Workshop (playground)

 

Worker Elf 11s

  • Toy Builders (i.e. 8ct Body Builders) & Dips

Mosey to SP

 

MARY
Santa’s Jelly Belly

  • Reverse crunches x10 IC
  • flutter kicks 4ct 10 IC
  • V-ups x10 IC
  • Plank Jacks 4ct x10 IC
  • Rinse and repeat

ATMs

Right Side Crunches x20 IC
Left Side Crunches x20 IC
Dry Docks x25 IC
Rinse and repeat

 

COT
Number off and Name-O-Rama

 

 

BOM
“And we urge you, brothers and sisters, warn those who are idle and disruptive, encourage the disheartened, help the weak, be patient with everyone.”

1 Thessalonians 5:14

 

3 C’s

THE SCENE: Mid 30’s, cloudy, just a little precipitation at the end

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some SSH’s, Cherry Pickers, Baby Arm Circles, Merkins, and Tempo Squats mixed in with some mosey over to the rock pile.

THA-THANG:
Moseyed to the rock pile for 3 sets of the following exercises (with rock):

  • Bicep curls
  • Overhead shoulder press
  • Squats

20 reps of each exercise, run and touch the bottom of the stairs in between each set. After 3rd set, we did 20 reps of 4 ct. flutter kicks with rock overhead.

Mosey to the dead end just below the Asylum for some 7’s. Exercise at the bottom = Jump Squats and exercise at the stop sign = Burpees.

Mosey back to the rock pile for round 2 (same exercises but only 2 sets this time). Finished with the flutter kicks.

Mosey back down to the dead end for another round of 7’s. Exercises = American Hammers (4 ct) and Merkins.

Mosey back to the rock pile for the last round (just 1 set this time). Finished with flutter kicks again.

Mosey to the bottom of Little Baby Hill. Run 3 times up with 1 burpee at the top each time.

MARY:

Just enough time for some Hello Dollies and some Sweat Angels

COUNT-OFF & NAME-O-RAMA
11 HIM’s – no FNG’s

CIRCLE OF TRUST/BOM:

3 C’s that are in direct opposition to being the men we are called to be: Comfortability, Convenience, Complacency

I’ve found myself falling into the trap of the 3 C’s lately in terms of leading my family spiritually. Insert any excuse you want…..tired at the end of the day, in a busy season of life, work stress, etc., etc., etc. But those excuses are all just temporary circumstances, and God doesn’t call us to be governed by our circumstances. We are called to lead our families – not just when it’s comfortable or convenient. Being a HIM is about being the man that God calls us to be, regardless of our present circumstances. 

Celebrity Q

THE SCENE: 45* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC reverse IC
Cherry pickers IC
Merkin NOT ON A 4 COUNT IC
Tempo squat IC
SSH IC

THA-THANG:

Everyone on Preacher at the fountains.  Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform.  Run laps and do the work until Preacher calls time.  Each time you pass the fountains you don’t collect $200 but perform 8 burpees.  Corner exercises:

  • Mountain climbers 4-ct x12
  • Power merkins x10 (explode off the deck and clap at top of merkin)
  • BBSUs x15
  • Jump squats x15

Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.

After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater.  Routine is 11’s.  Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top.  Return and repeat finishing off 11’s.  Merlot might have splashed.  Recover on Preacher.

Mosey back to the south end of the World’s Fair lawn.  Line up going across.  Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence.  Repeat until reaching the fountains on the other side.

MARY:
Box cutter flutter Edwards ???
American hammers
COUNT-OFF & NAME-O-RAMA
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
CIRCLE OF TRUST/BOM:
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do.  He had to walk through the valley of the shadow of death to end up where he needed to be.

ANNOUNCEMENTS:
Can drive competition with FiA this week.

Pervious Pavers and Bear Crawls

THE SCENE: 36 degrees, light fog on water, clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry pickers, Windmills, Tempo merkins, Tempo squats, 10 burpees
THA-THANG:
Mosey to playground: 100 box jumps in sets of 10

Mosey to pavillion: 11’s with pull ups and dips on picnic tables; 20 calf raises on stairs nearby

Mosey to pervious paver parking lot (south of baseball diamonds): Down 1 side lunges to each landscape island, 5 star jacks at each landscape island (5 stops in all). LBC’s until 6 is up.  Mosey back to beginning, bear crawl to each island, 5 dry docks at each stop, LBC’s at end.  Mosey back to beginning, Bernie Sanders to each island, 5 burpees each stop, LBC’s at end.

Mosey to adjacent parking lot (playground parking): 1 suicide, using islands as stop points.

Mosey to restroom parking lot: Partner up. Partner 1 runs to end, at 4 islands on the way back performs 20, 15, 10, and 5 of each exercise. Partner 2 jump rope in place. Flapjack. (2 rounds: Plank Jacks and Mountain Climbers)

Mosey to AO for Mary.

MARY:
Edward Scissor Legs (Hello Dolly’s); American Hammers; Box Cutters; Pickle Pounders; Proton Parkers; 1 min of elbow plank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently have had opportunities to share words of comfort and (hopefully) wisdom to family.  Made me think of James chapter 3.  The first section he talks about taming the tongue. Verse 10: Out of the same mouth comes praise and cursing. My brothers, this should not be.  The next section of the chapter is on wisdom. Verse 17: But the wisdom that comes from heaven is first of all pure; then peace loving, considerate, submissive, full of mercy and good fruit, impartial, and sincere.  There is significance in the context of talking about the tongue and it’s power and then immediately talking about wisdom.  As HIMs we need to be aware of our words and the impact they have, and make sure they are imparting wisdom.

MOLESKIN:
None.
ANNOUNCEMENTS:
None.

A few rounds in the octagon

THE SCENE: 48* and clear, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knees IC
BAC forward and reverse IC
Imperial squat walker IC
SSH IC
THA-THANG: Mosey out of the start point and towards L&N, opposite direction of the usual mosey.  Train horn gives the Q a good panic, as the route crosses the railroad tracks where cones and routine are set up.  Fortunately its just two engines which clear the tracks quickly and we continue our mosey into the Preacher lot.  Eight cones set up in a circle/octagon.  Exercises are mostly still on the cones, as follows:

  • Reverse flyes with rocks
  • Wide merkins
  • Squat jumps
  • American hammers on 4 count
  • Lion kings with CMU’s
  • Lunges on 2 count
  • 8 count bodybuilders
  • Heels to heaven

PAX split up to have groups of 2-3 at each cone.  16 reps of each exercise, then bear crawl to next cone moving in clockwise direction.  Once you arrive back at your original cone/exercise, run to the center of the octagon and plank it up (plank variations until all finish).  Q asks for someone to step into the middle and give one of their biggest fears.  Sneaky Pete steps up, and his fear is being misunderstood.  ALR.

Go back to original cone.  Repeat routine, this time only performing 8 reps of each exercise, and instead of bear crawling to next cone, run a lap around the octagon.  Again, plank in the middle when finished with routine and wait for the rest to finish.  Duggar steps up and admits one of his biggest fears is failure.  Which just happens to be QIC’s biggest fears, and would have been admitted at the end.  ALR. PAX grab cones and CMUs and begin mosey back to SP (dropping 4 CMUs just across the tracks for retrieval later).

Once back at SP, Q asks one more to tell a fear.  The Voice steps up and states letting someone down is his fear.  A.L.R.  Mary begins.

MARY:
Edward scissorlegs x25 on 4 count.
5 sec rest
Edward scissorlegs x25 on 4 count (someone said take them to 100, so we did)
COUNT-OFF & NAME-O-RAMA
18 PAX Strong: Reverb, Swanson, Sneaky Pete, Petey, Operation, Filter, Sipad, Duggar, Midas, The Voice, Cowbell, Cheesesteak, Jenner, Crawdad, Passport, Careless, Scope, Abort
CIRCLE OF TRUST/BOM:
Fear.  We all have fears, and we have to deal with fear every day.  Fear isn’t necessarily bad, as fears of things have helped keep us alive up to this point in our lives.  However, constantly giving into fears makes us cowards.  Constantly ignoring fears would make us insane.  The key is to listen to our fears and decide whether to give into them or stand up and turn that fear or hardship into grace.
ANNOUNCEMENTS:
Mend House workout on Monday at 6.  Try to show up and support these men as they hopefully launch their own AO into F3.