F3 Knoxville

Tag: Fabio

IPC Asylum Week 1

THE SCENE: Nice and cool.  Around 56 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Stretching OYO. Go over IPC week 1 rules and go
THA-THANG:

Round 1▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 2▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 horizontal burpee block jumpover (20 total jumps). Block is laying flat. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny

Round 3▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny•

 

 

 

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:8-9
MOLESKIN:

Dead frog and a huge worm

THE SCENE: Rain held off to just a drizzlie mist. Quite nice actually. The Circus maximus was nice and dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff

THA-THANG:

if it ain’t broke…don’t fix it. So I’m rehashing my workouts from this week. Laziness…I think not.
Start at first cone. Do qty of 1 of 1st exercise. Move to next cone, do qty of 2, next cone qty of 3 etc. Total of  10 cones down one side of the Circus Maximus. Run a lap around the lot after completing all cones and go back to where you left off doing same exercise adding up again back to start.  switch to second exercise, then 3rd,4th. While waiting on the six, do LBCs or Al Gores.

exercises with travel movements are:

  • Merkins with runs
  • Squat jumps with bear crawls (every other cone)
  • Dry docks with low Bernie Sanders

apparently the circus maximus is bigger than I thought. We only got through three exercises this time around. Mosey back to the AO for some ab work

MARY:
Freddy mercury‘s, side crunches, LBCs
COUNT-OFF & NAME-O-RAMA
14 pax
CIRCLE OF TRUST/BOM:

“Adversity has the effect of eliciting talents which in prosperous circumstances would have laid dormant” Horace (Roman Poet)

we talked about our nation’s wounded veterans and first responders and how they overcome adversity With the help of operation enduring warrior. We discussed the Hardship Hill and how they can get involved.

MOLESKIN:
I missed coming out to the asylum. Great park, great guys, and I love the circus Maximus service. Great mumble chatter this morning as well. Need to come back more often. Don’t have a whole Lotta time for random comments so I’ll leave it at this. Don’t let this be your definition.

Tomorrow: A mythical land where 99% of human productivity, motivation and achievements are stored.

ANNOUNCEMENTS:
Hardship Hill , Wesley House snacks

 

Planting Shade Trees

THE SCENE: 68 but pretty humid…it was great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Reach for the stars
  • Let it hang
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward (IC) 4CT X 10 & Michael Phelps
  • Baby Arm Circles Backward (IC) 4CT X 10 & Michael Phelps
  • Tempo Squats (IC) 4 CT X 10
  • Tempo Merkins (IC) 4ct X 10
  • Mosey

THA-THANG:

DORAs – one works, one runs

  • Diamond Merkins X 100
  • Big Boy Situps X 100
  • Bobby Hurleys (aka Chris Loftons) X 100
  • Carolina Dry Docks X 150
  • American Hammers X 150
  • Lunges X 150
  • Merkins X 200
  • Hello Dollies X 200
  • Squats X 200
  • Calf Raises (Toe Merkins) X 250
  • Flutterkicks X 250
  • Wide Merkins X 250

MARY:

Part of the Q

COUNT-OFF & NAME-O-RAMA

!8 men w/ 1 big dog; Titan joined us as well

CIRCLE OF TRUST/BOM:

Dennis Swanberg, The Swan as he is known across the country is a former preacher turned Christian comedian and motivational speaker.  He spoke to us and some donors at KARM not long ago.  He weaved in humor and scripture seamlessly.  He was truly amazing.

He spoke about his immigrant great-grandparents who had to make their way in this vast, new land called America by the sweat of their brow.  And, considering that they settled in Texas, they sweat A LOT.

One day, when his great-grandfather was still a very young man, a neighboring farmer saw him out in front of the family home, meticulously burying dozens of acorns.  The farmer approached the grandfather, laughing, and asked, “what in the WORLD are you doing?”

“I’m planting shade trees,” the grandfather quietly replied as he continued dropping seeds into the warm soil.

“Shade trees?” the farmer exclaimed, “Don’t you know it will take YEARS before these things are big enough to provide any shade? You’ll be long gone before then!” he stated smugly.  The grandfather continued planting–determined.

“I’m not planting them for me,” he said patiently, “I’m planting them for my grandchildren.”

The lesson was about how his grandfather planted shade trees for his property that he never got to sit under. Swan’s father and future generations got to get blessings from those shade trees.

Donors of KARM are planting shade trees for poor, homeless, addicted, mentally challenged.

Judge Judy is planting shade trees mentoring that kid whose father is in jail.  Others are volunteering at the Wesley House planting shade trees.

Volunteer soccer, baseball and softball coaches are planting shade trees by teaching the game, character, teamwork.

Preachers, Sunday School Teachers, youth sponsors all planted shade trees over us in hopes that someday we’d figure it out and live out what they taught us.

The best shade trees you’ll ever plant…Are the ones you’ll never sit under!
None of us are self-made. We’re all sitting under “shade trees” that were planted by our forefathers, by our families, and by our friends. Now, it’s your turn to leave a meaningful legacy by planting your own shade trees for others to sit under.

Not everyone can be a legend, but everyone can leave a legacy.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Saturday is Off The Chain CSAUP at the Dog Pound
  • Get ready for the Iron Pax Challenge

 

“I’m curious about the chicken, eating the rock.”

The Scene

Beautiful morning for some 1st F 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Seal Claps

Imperial Walkers

10 count squats

Tempo Merkins

SSH stopped counting at 5 and went to 22 everyone did not stop together so we did 3 burpees.

Mountain Climbers

Tha-Thang

Moseyed around and then back to where we started the warm-up and grabbed two rocks each from the retention ponds area

 

Between each exercise, we bear crawled up the railroad tie stairs, Bernie the parking lot to the light pole and jogged back to our rocks and planked or hollow body holds for the 6.

25 Skier swings

20 Shoulder press

15 Triangles

10 Rock Pass Through Lunges (Pass through each leg was 1 rep)

5 burpees over the rock (back and forth was 1 rep)

 

Mosey to Racketball Club Way climb and setup for some DORA 123

100 Squats

200 BBS with legs flat on the ground

300 SSH

Partner 2 ran up Raquetball Club Way at a distance chose by Corona Weight (about half way up the climb) 

 

Mosey back to the AO with a detour through the small retention bond at the school entrance and a quick stop for a 7’s session

1 Skater Hop (Side to side was 1 rep)

6 merkins at the middle light pole

2 Skater hopes (side to side was 1 rep)

5 merkins at the middle light pole

….. You get the idea

We had enough time for a fellowship mosey to the AO and time was called 30 seconds past 6:15

Mary

No time but we did plenty of BBS as a group

COUNT-OFF & NAME-O-RAMA

17 HIM including 1 FNG welcome Highlander

COT/BOM

Some words were spoken about honoring others in your life.

Honor says “Where do I position myself to bring the best out of you,” not “What do I expect you to do for me”. 

“To show honor to someone is grace in action. Be excellent at handing out pockets of grace as people learn and grow, particularly when mistakes happen.”

“Honor is not about a person’s performance but their value in the image of God.”

*all stolen from the Called to Influence devotion in The Bible app

MOLESKIN:

ANNOUNCEMENTS:

Nice And Threesy

THE SCENE: Hot and Sticky.
F3 WELCOME & DISCLAIMER: Welcome back Cat Gut – you are here on your own volition
WARM-O-RAMA:

SSH x 25 IC
BBQ Squats x10 IC
Tie Fighters 12 + 12 IC
Pickle Pounders x 15 IC

Mosey to the Baseline
High Knees / Mosey back
Butt Kickers / Mosey back
Skips / Mosey back
Bear Crawl / Mosey back
Side to Side / Mosey to Circus Maximus

THA-THANG:
Gather into groups of three for exercises at 2 stations.  PAX 1 does the first exercise at station 1.  PAX2 runs to take over at the next station.  PAX3 then runs back to station 1.  Exercises are AMRAP till your buddy appears.  The two stations were at either end of Circus Maximus.

  • Station 1
    • Merkins
    • Squats
    • Big Boys
    • Plank Jacks
    • SSH
  • Station 2
    • T Claps
    • Lunges
    • American Hammer
    • Windmills
    • Flutter Kicks

MARY:
We stopped for Rocky Balboas on the way back, then closed out with a bicycle race.
COUNT-OFF & NAME-O-RAMA
A perfectly divisible by 3 total of 12.
CIRCLE OF TRUST/BOM:
A friend of a friend passed and that reminded me to live every day as if it is your last.
MOLESKIN:

ANNOUNCEMENTS: