F3 Knoxville

Tag: Fabio

Plant Trees

The Scene

Beautiful

F3 Welcome and Disclaimer

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

Warm-O-Rama

Motivators (Dumpster Dive picked to start from 5)

Cherry Pickers

Runners Lunge w/ reach

Tempo Squats

Merkins

 

Challenged everyone to go for at least one more rep above what they think they could do during this workout. We are capable of more than we think. 

 

Tha-Thang

Mosey to the CMU Pile and grab one that we will work with throughout the beatdown

 

We set up around the parking lot for 3 rounds of each exercise with a run around the median in between. Exercises as follows:

3×20 walking lunges (After 20 walking lunges, leave cmu, run around the median back to where you left off.)

3×10 thrusters (Between each thruster take 2 steps) median run between each round

3×10 Big Boy Situps (Knuckles to ground behind your head, heel tap at the top) median run between each round

Some 10 counts were sprinkled in by various HIM’s

 

New dock work up next

While group 1 went through a plank variation the second group laid down on the ground next to the dock then got up and immediately got onto the dock. 3 rounds then tap a HIM doing a plank to let them know it is their turn. The below planks were completed in the three rounds: 

Standard Plank

Crab Plank

Freestyle plank

 

Grabbed our CMU’s and headed back toward the CMU pile

 

We circled up and complete 4 rounds of the following:

40 Rocky Balboas

10 CMU swings

 

We then moseyed back to the AO.

 

Mary

We had enough time for 1 minute of flutter kicks

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

“A society grows great when old men plant trees whose shade they know they shall never sit in.”-Greek Proverb

I changed the quote a little since none of us are old. “A society grows great when wise men plant trees whose shade they know they shall never sit in.”-Greek Proverb

Challenged everyone to break out of any self-centered loops we find ourselves in a begin to lay the groundwork for the next in line, even if we won’t reap the benefits of our labor. 

MOLESKIN:

ANNOUNCEMENTS:

Asylum Star Wars Day in 3 Episodes

THE SCENE: In a Galaxy Far, Far Away… the weather was pleasant. The rain moved out and we were dry!
F3 WELCOME & DISCLAIMER: If you recently battled a Wookie, maybe this workout isn’t for you
WARM-O-RAMA:

SSH IC x25 | LBAC IC x10 Each Way | TIE Fighters IC x10 each way | Tempo Squats IC x10
THA-THANG:

Episode I:

Mosey to the top of Mini-Cardiac for a Kessel Run in 12 parsecs

(12s of Merkins & BBS at each light pole down Rt. 66)

Episode II:

Travel to Cloud City 

(Partner 1 runs around Pavilion; while the other partner completes AMRAP of the following: Curls, OH Press, Tris, Rows)

  • Episode III:

    Chewbacca Carry CMU to the end of the parking lot for Han Solo Shuttle Runs (Suicides at each island while partner does exercises.

    Cumulative reps:

    200 → Imperial Walkers

    150→Squats

    100→OH Press

    50→Hello Dolly

    25→4 ct. SSH

Leia:
SWB: Stretching with Blindside until time called

COUNT-OFF & NAME-O-RAMA
13 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:

Numbers 6:22-27 The LORD said to Moses: “Speak to Aaron & his sons & tell them: This is how you shall bless the Israelites. Say to them: The LORD bless you & keep you! The LORD let his face shine upon you, & be gracious to you! The LORD look upon you kindly & give you peace! So shall they invoke my name upon the Israelites, & I will bless them.”

May the Force be with you.

We hear this quite often in Star Wars. It’s not always a Jedi that says it–one of the first instances is Han Solo telling it to Luke Skywalker, It was often used as “good luck on this dangerous mission” but also as a blessing, for good things to come your way.

Over the past 40 years, it’s become the most notable phrase from the saga. The entire notion of Star Wars Day on May 4 comes from the pun on the phrase. It has taken on almost a religious aspect for fans. It’s not surprising to see some fans respond by saying, “and also with you” as you would hear in a litany in a church.

We want to be blessed and we want to pass along the blessing. When I was in college, the Emory & Henry Choir would close every performance since its founding in 1958 with a hymn with a version of these words called the “Lutkin Benediction.” It was always a powerful and emotional moment at the close of a concert. I had the pleasure of attending many of their performances during my time at Emory since several of my fraternity brothers were always in the choir. Whatever may come, God will be with you. I ask His blessing on you as you go out into the world today. I pray that you will seek Him regularly, that you will call on Him in your dark times and praise Him all the time. May the Force (of the Lord) be with you!

 

Matlock’s playlist

THE SCENE: 56 and wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side stratal hop 20

Imperial squat walker 10

Baby arm circles 10

.
THA-THANG:

Mosey around the Asylum.  Do a burpee every time a random PAX can’t name that tune from Madlocks play list.

Escalator 

Stop 1- 5 up downs

Stop 2- 10 hand release  mericans 

Stop 3 – add 15  froggy squats 

Stop 4- add 20 4x lbc

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Men are the least like to be a mentor, there are over 59 kids on the waiting list for a mentor most of them boy how could benefit from a HIM a few hours a month.

Home Page

 

Keep Moving

THE SCENE:

Perfect low 50’s and clear

WARM-O-RAMA:
SSHs in cadence; Merkins OYO; Tai Fighters in cadence; Cherry Pickers

THA-THANG:

Mosey to “Boomer Alley” and grab a CMU along the way; Starting at launch pad move 2 at a time into pain stations; 1) 10 x Hand Release Merkins; 2) 20 x SSHs; 3) 10 x Snow Angels; 4) 20 x Squat Jumps; 5) 10 x Big Boy Situps; 6) 20 x Plank Jacks; 7) 10 x Blockees; Remain at launch pad doing CMU Squat Thrusters until station 1 opens up… rinse and repeat for a while.

Group therapy – 10 x CMU Squat Thrusters; Mosey to CMU pile; Mosey to “Circle of Gab”; Jump or Dive around the circle (great mumble chatter about the various nation flags); 10 x SSHs; Mosey for a bit toward AO; Tempo Squats in cadence; Mosey a bit more; Monkey Humpers in cadence; Mosey to AO; Box Cutters in cadence.

COUNT-OFF & NAME-O-RAMA
11 HIMs and no FNGs

CIRCLE OF TRUST/BOM:
Shared some Boomer (even though I am a Gen-Xer) insights on discipline around Health, Faith, Marriage, Singleness, Fatherhood, Career, Friendships, and Finances.  Read “Choose your hard” poem (stolen from Coolio).  Hebrews 12:11 “No discipline is enjoyable while it is happening – it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.” NLT

ANNOUNCEMENTS:
CSAUP coming up May 6; Shamrock 2 year maniversary coming up on May 11; Passing of the flag coming later in May; Coffeteria right after Q

The Ole Back At It

THE SCENE: Perfect spring morning.  Tems in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 ssh on 4ct, Plank jacks in cadence, then another 10 ssh for Matlock.  To the curb for tempo merkins, then mosey to other end for some imperial walkers, back down for tie fighters with the left leg out then one last mosey to finish it out with tie fighters with the right leg.
THA-THANG:
Mosey to the Lilly Pad and partner up for Dora’s: 150 reps the following while the other partner ran to the end of the parking lot and back

  • merkins
  • side straddle hops
  • plank jacks
  • dry docks

Mosey to chapel parking lot for circle up while one member of pax was chosen to go to the middle of the circle and lead and exercise.  All reps of 20.

When done, we mosey’d to cloud for 11’s with dips and table rows at the pavilion

MARY:
Time enough for 20 hello dolly’s and some LBCs OyO
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 1:2-3