F3 Knoxville

Tag: G-6

garage workout

THE SCENE: 40* and spotty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd static stretch left/middle/right
Hillbillies
Little orphan Annie
SSH
Four count merkins after running under bridge for a dry spot
THA-THANG:
Mosey south towards amphitheater, pausing for last warm up of four count merkins under the bridge.  Hop up and continue moseying up the hill towards 11th Street, then into the parking garage. At the north end up of each floor of the parking garage, there are two exercises.  One for going up the garage, the other for coming back down.  Pretty simple:

Up Exercises

  • Burpees x10
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20
  • Wall worm between large columns on the wall

Down Exercises

  • Burps (leg thrusters) x20
  • Jump squats x20
  • Plank jacks x20 (four count)
  • Jump lunges x20 (four count, ouch)
  • Burpees x10

Two 10-counts and mosey back the way we came, out to 11th Street and back down World’s Fair Park drive.  Once we get under the bridge, partner up.  Partners run in opposite directions around the outside of the two bridge supports, each time they meet do a set of partner exercises.

  • Patty-cake merkins x10 (Three rounds)
  • High five Big Boy sits x10 (Three rounds)
  • Jump squat high fives x5 (Two rounds)

Mary under the bridge where it’s dry, because why not.
MARY:
Box Cutters
American hammers
LBCs
Boat/canoe
COUNT-OFF & NAME-O-RAMA
7 Strong including 1 FNG: Walrus, Swanson, Passport, G-6, Homewrecker (FNG), Postman, Abort
CIRCLE OF TRUST/BOM:
Really just spoke about the events that occurred yesterday, and how no day is promised to us.  Try to treat every situation with love and be a positive force to everyone you meet.  Leave no doubt.

keep it simple and keep moving

THE SCENE: 32* – a heat wave compared to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Merkins 4-ct x10
Mountain climbers x15
Shoulder taps x15
Prisoner squats 4-ct x10
Tempo lunge to sides x10
SSH x20
THA-THANG:
Run a warm up lap around the World’s Fair lawn and back past the fountains over to the war memorial.  15 minute AMRAP session of the following exercises:

  • Dips x10
  • Box jumps x10
  • WWII situps x10
  • Burpees x5
  • Four count merkins (hand release Army standard) x10
  • Sprint towards parking lot, up stairs, touch the wall and return

Quick 10 count after timer goes off.  Run back to fountains and complete another lap around the World’s Fair lawn, stopping just short of the fountains along the straight section of the sidewalk for worst DORA ever (debatable I suppose, but I wanted it to suck).  Partner up, partner A does exercises until Partner B returns.  Partner B bear crawls one light pole distance, then sprints two light pole distances before turning around and sprinting back to Partner A.  Exercises for Partner A:

  • Sit up ups x50
  • 8-count bodybuilders x50
  • Star jumps x50

This killed the remaining time, quick hop over to the fountains for BOM.

COUNT-OFF & NAME-O-RAMA
6 Strong: Duggar, G6, Huffy, Swanson, Walrus, Abort (Jenner started the workout but left shortly after warm up)
CIRCLE OF TRUST/BOM:
“Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”   – C.S. Lewis

Two things that stuck out to me about this.  I strive to keep my Q’s fresh or original, and in doing so generally end up in the same “style” that I always do.  I kept it simple for today, and in doing so got a great workout in and realized I’d probably avoided Dora’s for so long because I was afraid to use them.  The bigger takeaway for me, is what this quote says about truth.  Someone being truthful will be original nine times out of ten.  This made me reflect on how truthful I am, both in words but also in deed and to remain true to those who have placed themselves in my life and to myself as well.

Battle of the Big Ball Sea

THE SCENE: A chilly 32* this morning, perfect weather to set sail.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Five men showed up in the gloom of the early morning.  Standing around would have been uncomfortably cold, so we decided some calisthenics would be a great way to keep warm.  Like proper sailors, we rowed through the exercises in cadence:
Angle grinders x12
Standing shoulder taps x15
Reverse lunges x10
Imperial walkers x15
SSH x20
THA-THANG:
After getting acclimated to the morning, we set sail away from the fountains.  It was quick and short voyage, finding troubled waters just into the Big Ball Sea.  We came full stop and the captain allowed the men to pick their own way to pass the time while he climbed to look from the observation deck.  The men decided to put their heels to heaven, chanting merrily as they went.  It didn’t take long before the waters darkened and a Kraken appeared.  Being only a crew of five, we knew we were in trouble.  Our only chance was to deprive the beast of his only food source, goo.  The goo must be burned, but we had to continue moving constantly to avoid being trapped.  Each goo igniting ritual had to be followed by quick movements around a circle to keep the men out of the grasp of the tentacles.

  • Diamond merkins x25
  • Burpees x15
  • Bear crawl 15 yards and back
  • Side lunges x15 each leg
  • Carolina dry docks x30
  • Pull ups x20
  • Jane Fonda x10 each leg (4 count)
  • Side straddle hops x50 (4 count)

The Kraken finally relented, and swam away.  The men were winded, but remained in great spirits.  I returned to the observation deck to keep an eye out, and again let the men decide how to pass the time.  Like true salty sailors, they mocked the beast with flutter kicks while I scanned the horizon.  To my surprise, the Kraken was already steaming back towards us, spraying a dark ink in the water the whole way.  The ink coated the goo, and kept us from setting it ablaze.  The men jumped into quick action, and again ran the goo burning gauntlet in the waters, this time changing the rituals to finally dispel the beast once and for all.

  • Diamond merkins x25
  • Burpees x15
  • Bear crawl 15 yards and back
  • Side lunges x15 each leg
  • Carolina dry docks x30
  • Pull ups x20
  • Jane Fonda x10 each leg (4 count)
  • Side straddle hops x50 (4 count)

Without the goo, the beast was forced to finally retreat for good.  The men, proud of their actions, pointed the ship back to port.  We sailed hard and fast into port, eager to share the tale of the day.

COUNT-OFF & NAME-O-RAMA
5 salty sailors: Huffy, G6, Swanson, 2×2, Abort
CIRCLE OF TRUST/BOM:
In keeping with the nautical theme, a quick quote: “The entire water of the sea can’t sink a ship unless it gets inside the ship. Similarly, negativity of the world can’t put you down unless you allow it to get inside you.”  You can be the type of man who is constantly filing buckets and dumping them in the ship, or you can be the man plugging holes and keeping the ship afloat.  At times, we want to act like we can’t control this or that, but the truth is we all have more control over things than we want to believe.  Be the man who sees the opportunity, not the obstacle.

Special thanks to Bartman for basically planning my Q, even though he didn’t know it and to Drifter for the literary inspiration .
MOLESKIN:
Prayers for G6’s M Bev, who will be undergoing surgery today; praise and prayers for Huffy’s 2.0, as he starts his new job; Prayers for 2×2 and other students as they return to classes
ANNOUNCEMENTS:
2nd F Event at Tank’s house tomorrow

Brickyard Invasion (Big Ball Assault)

THE SCENE: Clear-ish 32 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Overhead Claps x 40 IC

Imperial Squat Walkers x 10 IC
THA-THANG:

1/2 mile run

50, 40, 30, 20, 10 Reps of

  • Push-ups
  • Burpee
  • Dips
  • Squats
  • BBS

MARY:
Cap’n Thor

Flutters x 20 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what he is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently he starts knocking the house about in a way that hurts abominably and does not see to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it himself.

C.S. Lewis
MOLESKIN:
God has the best laid plans for you. Trust Him. Talk to Him. Let Him lead.
ANNOUNCEMENTS:

leg day lollygag

THE SCENE: 43 or 44 but felt cooler with the wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Grady Corns
  • Squat and reach
  • Angle grinders
  • Imperial walkers
  • SSH

THA-THANG:

Mosey over to Big Ball, 12 minute AMRAP
  • 30 squats
  • 15 Carolina dry docks
  • 10 pull ups
  • 15 side lunges (each leg)
  • 20 Jane Fonda’s (10 each leg, 4 count)
  • 20 American hammers

I gave everyone the option of moving on to the next planned thing, or to repeat the AMRAP listed above for another 6 minutes, cutting the reps in half each exercise. They opted to repeat the AMRAP (I think they made the right call).

Mosey back to light poles for Route 66. Lunge between light poles, merkins at poles. 1:11 merkins. Had we stopped our AMRAP at just the 12 minutes, we would have repeated Route 66 with crawl bears and squat jumps. Yuck.

MARY:

Flutter kicks and pickle pounders

COUNT-OFF & NAME-O-RAMA
5 Strong: Magic Mic, Reverb, G6, Swanson, Abort
CIRCLE OF TRUST/BOM:
I just thanked everyone for showing up, not just today and not just in the gloom but every day and throughout the community. Pray for a safe holiday for our community and for everyone to be back out tomorrow or Thursday.