F3 Knoxville

Tag: Duggar

Prime day without Amazon

THE SCENE: 70* and humidity down, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Squat and reach
Calf raises
Wide merkins
Tempo merkins
THA-THANG:
Mosey north out of start point towards parking area, across the railroad tracks and over into the Preacher lot (parking area beside the International) and grab two rocks per person.  Pretty simple routine written on the ground of 5 exercises.  We start with just the first exercise, do 30 seconds as many reps as possible.  Drop the rocks and run about 25 yards to a cone in the parking lot, knock out 2 burpees, then run back to your rock.  Then we do 30 seconds of the first exercise and 30 seconds of the second exercise, drop rocks run for burpees and come back.  So on and so forth until we are doing all 5 exercises for 30 seconds.  Then we start removing one exercise each round and working our way back down.  Exercises as follows:

  • Curls
  • Side raises
  • OH press
  • OH squad
  • OH rock claps

Teased everyone with more rock work after we’d finished our last round, but return rocks to the pile and mosey back across the train tracks and to the start point.  Not a ton of time left, so we all found benches and knocked out some exercises:

  • 20 box jumps or step ups
  • 20 decline merkins
  • Run a lap around the fountains
  • 20 box jumps or step ups
  • 20 dips
  • Run a lap around the fountains

Jump in the middle for Mary

MARY:
Just enough time for 15x flutters and 15x hammers
COUNT-OFF & NAME-O-RAMA
8 strong: Passport, Duggar, Reverb, G6, Apollo, Wings, The Voice, Abort
CIRCLE OF TRUST/BOM:
I just noticed myself reflecting on the past year as we all do on milestones.  Be it our own birthday, an anniversary, a child’s birthday (overheard The Voice mentioning his son was nearly a year old) we tend to reflect backwards and think about things we might have accomplished or failed, people we’ve met or lost and that sort of thing.  The most noticeable thing to me is people.  People who might have moved away or I haven’t seen (Preacher, Soot, Careless, now Cowbell) and on a better note a lot of people who we’ve now added to our group.  Challenge to myself and others is not just look backwards, but forward to the next year and to ensure the lessons we’ve learned from our brothers get passed on to those we are lucky enough to still be around.

blimps at the river

THE SCENE: Upper 60s and still not awful on humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps
Crunchy twists
Three count merkin
Tempo lunge
SSH
THA-THANG:

Mosey out of start point in the direction of the amphitheater, Bernie the uphill portion then turn and continue down.  Continue mosey across railroad tracks and down the ramp behind the Min Kao building on campus.  Stop at the bottom of the ramp for a round of blimps.

  • Burpees x5
  • Lunges x10
  • Imperial walkers x15
  • Merkins x20
  • Plank jacks x25
  • Squats x30

Back up and continue mosey out towards Neyland drive, crossing over near the campus boathouse and making a left down the greenway.  Stop and get another round of blimps at the set of benches along the greenway and continue to Calhoun’s and volunteer landing.

Pair up for some Dora action.  Partner not doing reps of exercise runs from the bathrooms down to the greenway bottleneck and back.  The other partner does:

  • Merkins x150
  • American hammers x100 (on 4-ct)
  • Lunges x100

Grab a rock from next to the rest room (or two rocks…) and get ready for next circuit at Volunteer landing.

  • Curls x20
  • Dips x15
  • Inverted rows on hand rails x10
  • Run the three levels of stairs to the pedestrian bridge and come back (have to touch every stair, no skipping stairs)

On third and final round, both feet have to touch each stair going up (can stutter step or bunny hop, or combination of both)

Return rocks to the pile and climb back up the stairs to the pedestrian bridge.  Bear crawl across, rotating 90 degrees for every anchor point on the bridge.  Once across, everyone randomly gave an all you got up Walnut.  Mosey back to start point.

 

MARY:
Hello to heaven (experimental 8 count, didn’t go so well)
Flutter kicks
Boat/canoe
COUNT-OFF & NAME-O-RAMA

7 Strong: Amazon, Duggar, Snorkel, Magic Mike, Pfeiffer, Swanson, Abort

Anders Brothers Beatdown

THE SCENE: Perfect weather at the Big Ball.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat benders x 10, Rows x 10, Obliques x 10
THA-THANG:

With battle buddy, worked through stations.  While one team was going through stations the other teams did “brick planks” (In plank position each person taking bricks off raised board and placing them back).  When the first team returned from stations they switched with another team.

Stations:

  • Carry buckets / cinder blocks
  • Drop buckets/ cinder blocks and curl x 20 water filled pipe
  • Drop pipe, bear crawl to last cinder block and overhead press x 20
  • Bear crawl/lunge back to pipes, curl x 20
  • Carry buckets/cinder blocks back to beginning and switch with another team.

Mosey around pond stopping for flutter kicks, LBC’s, Merkins, stairs at the big ball with 8 count body builders.  Returned to AO to rinse and repeat stations with slight modification of 10 reps instead of 20.

One more mosey around the field and back to AO for Mary.

MARY:
Rows, Jane Fonda’s, Overhead claps with bricks, should taps, arm raises with bricks, ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
John 15:2 “Every branch in me that does not bear fruit he takes away, and every branch that does bear fruit he prunes, that it may bear more fruit.”  We all have things in our lives that needs to be pruned.  It’s never comfortable or easy but necessary.  What in your life needs to be pruned so that you are more fruitful and Christ-like?
MOLESKIN:
Prayer requests:  Friends family whose baby passed away at 5 months old, Aborts friend who lost their Dad in an drowning accident, and Bear Traps daughter going on a mission trip with Samaritans Purse.
ANNOUNCEMENTS:

Full Bird Beatdown

THE SCENE: 76* and humid as crap.  A few different Misfires listed in GroupMe, this Misfire is Colonel Mike Anders. At least the fourth of the Anders clan to ring the second bell and Q in Knoxville.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bend and reach stretch
Row stretch (arms extended overhead and flat, then sit up while also crunching your knees in, then holding)
Squat and reach
Crunchy twists (can’t remember what he called them, 4 count exercise with legs up like you’re going to crunch, but rotate knees together to each side)
Merkins

THA-THANG:
Top 40 countdown around the World’s Fair Lawn.  At each corner of the lawn, there is an exercise listed and on the longer sections a method of movement.  Instructed to do 4 laps, starting with 40 of each exercise, then 30, etc.  So 40/30/20/10 but the movement between remained.

  • Merkins – then lunge over halfway down the long side, run at the line to next corner
  • Squats – run to next corner
  • Mountain climbers – power skip/jump halfway, then run to next corner
  • Prisoner squats (hands behind head, feet pointing outward as much as comfortable) – run to next corner

Repeat four laps with decreasing reps.

Form up in field for Jane Fonda 5:1 for each leg, just to completely destroy what was left of our legs.

COUNT-OFF & NAME-O-RAMA
9 Strong: Casper, Duggar, Misfire, Cowbell, The Voice, Jenner, Reverb, Passport, Abort
CIRCLE OF TRUST/BOM:
(Doing my best to remember) Character versus competency.  We all strive to do our jobs and perform daily tasks with competency, to do the best job we can do.  However, always be aware of risking your character to get the job done.  We can always change careers, but our character should remain unflinching and unbroken. Aye!

OTB 10 is the magic number

THE SCENE: Light Rain, 82°F, Feels like 87°F, Humidity 69%, Wind 6mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x IC SSH
  • 10x LBAC IC Forward & Backwards
  • Little of this & little of that
  • Cherry pickers

THA-THANG:

  • Mosey around to the play ground
    • Descending Ladders 10 to 1
      • 2ct Skaters
      • Pull-ups
  • Mosey to the cement pad
    • Ascending Ladders 1 to 10
      • Squat Thrusters
      • 2 ct Side Lunges
  • Mosey to the pavilion
    • Descending Ladders 10 to 1
      • 4ct Mountain Climbers
      • 2ct Single leg touchdowns
  • 4 rounds of merkin pain drop 1 exercise each round
    • 10 derkins
    • 10 incline merkins
    • 10 CCD
    • 10 Merkins

MARY:

  • 10 flutter kicks
  • 10 BBS

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: