F3 Knoxville

Tag: Drum Major

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

Saturday AM @ Asylum – 7/17/21

THE SCENE: Mid-70s but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Open circle, disclaimer, etc:

Single count 15 – side straddle hops

Cherry pickers

Baby arm circles

Rockettes

Little of this and that

5 Burpees and go…

THA-THANG:

Mosey to Caribbean

Caribbean Suicides (Or Old Rotary Phones, thanks Matlock)– go to island do exercise, run back to beginning and do 10 rocky balboas (each time) and then run to next island and do that exercise…etc, all the way until you complete the full loop.

1st island – 15 bobby hurleys

2nd – 15 no touch merkins

3rd – 15 flutter kicks – 2 count

4th – 15 big boys

5th – 15 wide merkins

6th – 15 lunges each leg

7th – 15 box cutters

(some covered around 2 miles total just on this section alone)

 

Route 66 from Caribbean to near Picketts

Exercise is merkins – start with one and every light pole add one up to 11

Mosey to Pickett’s rock pile

Battle buddies grab rocks to share or 2 rocks

One end, one buddy will start the following while other karaokes to other curb, does 10 side straddle hops and Bernies back

Shared exercises:

100 Curls

100 Overhead presses

100 Rows

100 Squats

Mosey to base of Pickett’s to do Pickett’s Charge Suicide

Each bottom – 5 burpees

Top of first tier – 10 imperial walkers 2 count

2nd tier – 10 prisoner getups

Run up to Coliseum, stay and do LBCs until 6 gets in

Mosey to AO

MARY:
Finished on time

COUNT-OFF & NAME-O-RAMA

19 men total, 1 FNG

CIRCLE OF TRUST/BOM:
Word on the show Ted Lasso, explain new season coming out Friday

The show was initially thought of to be silly. I mean it was based off a commercial. Nobody saw critical praise as a possibility and so many people ended up loving the show.

Why was it so liked? Could have something to do with the characters, I will try to explain without major spoilers.

Main character overwhelmingly positive thinker, but is flawed. He is dealing with some life failings to the point of affecting him mentally and physically

A main female character starts out seeming to be negative, but you find out she has been emotionally abused by her ex-husband and ends up likeable.

A player on the team is a narcissist and disruptive, but you come to find out he has an abusive father and is not all bad either.

The greater point other than saying it is a good show and pumping up subscriptions for Apple TV is just that like the show itself and the characters on the show don’t be quick to judge people on first impressions, rumors, etc. Get to know a person before making that judgement.

MOLESKIN:
Welcome to FNG – Chiclets (Ryan McElveen)
ANNOUNCEMENTS:
Dad camp Aug 12-14 – CSAUP @ Dogpound Aug 21

Not the man I was, but I’m better than I used to be

THE SCENE: High 70s low 80s mild amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

30 SSH in cadence

mosey to field above Everest
THA-THANG:
6 stations 2 exercises at each 50-40-30-20-10 rep scheme. Start with 50 reps and work down each round. Bear crawl to next station.

  • Merkins and Big boys
  • Squats and box cutters
  • Carolina Dry Docks and LBCs
  • Lunges and hello Dollies
  • Star jacks and Freddy mercuries
  • Shoulder taps and flutter kicks

MARY:
A little boat/canoe and then ATM led by Waffle House
COUNT-OFF & NAME-O-RAMA
20 pax with 1 FNG
CIRCLE OF TRUST/BOM:
An amazing word from the man, the myth, the legend Pinto! He detailed his journey over the last few years which was a powerful account of struggle and triumph. He reminded us that we aren’t who we used to be but better than we were!

ANNOUNCEMENTS:
Work day at Wesley house

Run-a-thon Father’s Day Special

THE SCENE: Sunny with a high 85F temperature.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Motivators
  2. Raise the roof
  3. Tempo squats
  4. Leg stretches

THA-THANG:

Workout 1:

  1. Slow mosey to road going down Everest
  2. Mountain climbers in cadence on the curb

Workout 2: Mosey to bottom of Everest

  1. High knees
  2. Butt kicks
  3. Side straddle hops
  4. 4x sprint up to tree then back down
  5. Charge up to Basecamp

Workout 3: Hill repeats on Basecamp x5

  1. Mountain climbers 4ct in cadence
  2. Shoulder tapos 4ct on top

Workout 4: Colosseum rounders – run around colosseum with mountain climbers in between sets.

Workout 5: Indian Run going to colosseum then back to AO. Mountain Climbers in between runs. 

MARY:N/A

COUNT-OFF & NAME-O-RAMA
12 HIMs including a 2.0

CIRCLE OF TRUST/BOM:
Father’s Day is coming up this weekend and last Tuesday, during the board meeting at the Asylum PM, Mr. Jinxy said something that really struck me, “Quality time with your children is important, so as quantity”. As a young father, this really hit home for me. Being with your 2.0s physically makes a big impact on their personal development. We only have a limited time with our fathers. And I’m pretty sure they would love spending time with you this weekend!

So, gents, I advise you to go and spend more time with your children and fathers, better yet, spend time – whether it be breakfast, lunch, dinner, snack or coffee, this Father’s Day. Don’t forget to tell ‘em you love them and how much you appreciate them being there with you.

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.

Pyramid Laps

THE SCENE: Cloudy and humid, but SOOO thankful for relatively cool temps (80 degrees) and a nice, gentle, whispering breeze…

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

– Motivators (5-ct, descending)

– 10 Windmills (4-ct), in cadence

– Michael Phelps

– 10 Tempo Seal Claps (4-ct), in Cadence

– 10 Tempo Overhead Claps (4-ct), in Cadence

– OYO leg stretching

THA-THANG:

MOSEY to parking lot below Coliseum.

  • Pyramid laps! Partner up with like speed. Run opposite directions, Every time you meet (half way and back at start), do the following exercises in REPS of 20
    • LAP 1 Merkins
    • LAP 2 Merkins, LBCs
    • LAP 3 Merkins, LBCs, Mtn Climbers (2-ct)
    • LAP 4 Merkins, LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 5 LBCs, Mtn Climbers (2-ct), Bobby Hurleys
    • LAP 6 Mtn Climbers (2-ct), Bobby Hurley s
    • LAP 7 Bobby Hurleys

MOSEY to Amphitheater

  • Goal is to do each group of exercises, going up to top of hill after each group is completed, for a total of 5 times up the hill. Can be done in any order.  Exercise groups are:
  1. AB BLASTER:
    • 20x: LBCs, BBSs, American Hammers (4-ct), Bicycle Kicks (4-ct)
  2. ARM BLASTER:
    • 20x: Merkins, Carolina Dry Docks, Bottle Taps (4-ct), Diamond Merkins
  3. LEG BLASTER:
    • 20x: Bobby Hurleys, Iron Mikes (2-ct), Froggie Jumps, Squats.
  4. CARDIO BLASTER:
    • 20x: SSH (2-ct), High Knees (2-ct), Butt Kickers (2-ct), Mountain Climbers (2-ct), Smurf Jacks
  5. STRETCH BLASTER:
    • 10 x: Cherry Pickers (4-ct), Windmills (4-ct), Grady Corns (4-ct)

* we only got about 1/2 way through this before we ran out of time.

AYG Mosey back to AO.

MARY:
LBCs until 6 caught up.

Q called time prematurely, so we did tempo squats (10, 4-ct, IC) and 5 burpees just to make sure those guys keeping REEEAAALLL close track of time got their money’s worth! >:)

COUNT-OFF & NAME-O-RAMA
9 HIMs, no FNGs.  Grid Iron not tagged.

CIRCLE OF TRUST/BOM:

Awhile ago, I heard the story of college basketball player, the starting center, who made a vow when he was young to never play basketball on Sundays.  His team made it to the Final Four, and then the championship game, which, unfortunately, was to be played on Sunday.  He explained his predicament to his coach and teammates, and they tried to convince him that just this one time, couldn’t he break his commitment and play?  Here it was, the biggest game of his life… why couldn’t he just make an exception?

In the end, he sat out the game.  As he explained it later, the nature of the promise wasn’t as important as the keeping of the commitment.  He said in the end it was an easy decision.  It’s much easier to hold on to your convictions 100 percent of the time than it is 98% of the time, because then you have to make decisions constantly instead of simply sticking to your guns.

It comes down to a choice about marginal benefits in measuring the value of your life.  Is it ok to do something wrong or unethical just this ONE TIME, for a benefit? Or is your life filled with greater meaning to forego that temporary benefit so that you can assure yourself you have fulfilled your promise to try not to sin, even though we understand and accept that we are all, in the end, sinners.

MOLESKIN:
Prayers for Biscuit and Wax Job and their families as their loved ones struggle with serious health issues.  Prayers for Jinxy and Lilydipper as they continue to heal.  Praise for Thunderstruck, who is getting married Saturday, and praise that Jinxy has been able to get out and attend workouts, modifying as needed.

ANNOUNCEMENTS:
Wesley House volunteers needed; CSAUP at Dog Pound end of July.