F3 Knoxville

Tag: G-6

Always got 10 in you

THE SCENE: 60* and not muggy, perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan night club x20 IC
Even/odd static stretch – middle/left/right
Tempo merkin x10 IC
SSH x15 IC
THA-THANG:

Mosey out of start point and over to amphitheater for some escalator action.  Start with first exercise, run a lap around the amphitheater (no stairs, take the long way).  Return and do first exercise and add second, continue adding each exercise after the lap.  Exercises as follows:

  • Plank jacks x10 on 4 count
  • Squat jumps x10
  • Pull ups on rails x10
  • Mountain climbers x10 on 4 count
  • Lunges x10 each leg
  • 8 count bodybuilders x10

Jackrabbits do ab exercises on the stage waiting for everyone to finish.  Everyone recover and 10 count.  Mosey out of amphitheater continuing away from start point, left over pedestrian bridge, and up beside the convention center and Big Ball.

Set up is for four cone drill.  Reps and walks, lather rinse repeat.

  • Round 1: Lizard walk between cones, 10 superman swims at each cone
  • Round 2: Crab walk between cones, 10 big boy sit ups at each cone
  • Round 3: Crawl bear between cones, 10 merkins at each cone

Recover and 10 count.  Mosey back to start point.

MARY:

Flutter kicks x25 IC
Edward scissorlegs x25 IC
Captain Thor up to 5:20
COUNT-OFF & NAME-O-RAMA
9 Strong:
CIRCLE OF TRUST/BOM:
Workout was a very similar repeat of one I led last year, one that Preacher absolutely let me know he was not a fan of.  In all fairness, I made some of the exercises easier this time haha.  But I repeated a workout that reminded me of him, and the word was similar to one he gave after one of his Q’s.  He talked about first starting F3 and always being at the back, but that getting out there and doing something was better than nothing.  I specifically made the reps for the main part of the workout as no more than 10 of any given exercise.  Because no matter how tired you are, how worn out, you always have 10 reps in you.  You can always knock out 10 merkins, 10 situps, even 10 burpees or bodybuilders.  Apply that to your life in other ways, where something always better than nothing, you always have the ability to knock out 10 “reps”, and by doing so and just getting started you’ll be amazed at how much you end up accomplishing.

Aye!

Working on the Neighborhood

THE SCENE: Balmy and comfortable!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 baby arm circles, reverse it

20 SSH

10 Tempo Squats

10 tempo Merkins

5 Annie’s (baby arm circle from plank position, 5 each way – each arm)

THA-THANG:
Mosey over to the amphitheater

Each exercise is done with a lap around the amphitheater with an 8 count manmaker at 1/2 way through the lap.

  • 50 Box Cutters
  • 40 Tricep Dips
  • 30 Box Jumps
  • 20 Merkins
  • 10 Big Boy Situps

REVERSE IT! (keep the laps)

  • 50 Big Boy Situps
  • 40 Merkins
  • 30 Box Jumps
  • 20 Tricep Dips
  • 10 Box cutters

Gather on the stage: Circle of 5 Merkins. Hold plank position while each HIM does, in order, one merkin. Stay in a plank position while each HIM does 2 Merkins…Continue until all 5.

Mosey to the bridge, Lt. Dan’s halfway across – sprint to the end. Mosey back to the AO

MARY:
Bring Sally Up with CMUs.  Circle up and pass CMU around while holding squat for “Flower” by Moby

COUNT-OFF & NAME-O-RAMA
4 HIMs (G6, Swanson, 2-by-2, Si Pad)
CIRCLE OF TRUST/BOM:
Mr. Rogers is a great example for…anything. It’s all about your neighborhood, don’t worry about the world, focus on your community and those you impact. Mr. Rogers good reminder that all deserve respect and dignity (created in the image of the Father.) Four leadership principles from Mr. Rogers

  1. Respect – Respect those you lead and engage with.
  2. Empathy – Recognize that all have complicated backstories and empathize
  3. Passion – Care deeply for the work ahead of you, results, and those you impact
  4. Optimisim – Belief the best in people and believe in positive outcomes or you’ll guarantee the opposite.

Shamelessly taken from Scot Monty

New ex – Galway Hookers and Dead Hang Doras

THE SCENE: 44* and clear, right in the range where you start cold and end up fine, or layer up and start fine and get heat stroke. Aye!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Slowzy lap around the lawn of World’s Fair Park
Super Squats (4 count exercise, down up squat as 1,2 then up down calf raise as 3,4)
Peter Parkers
SSH
THA-THANG:
Quick key grab and mosey out of start point toward amphitheater, going up behind it and then left across the pedestrian bridge.  Hold up and get second opinion on cone spacing from Swanson, who knows the first routine coming.  Taken from Filter, first routine is the Welsh Dragon.  Start at cone, bear crawl forward four steps, then do: 1 merkin, 1 plank jack, 1 four count shoulder tap.  Then bear crawl forward four steps and do 2 of each of those exercises.  Continue four bear crawl steps and increase rep count by one each iteration until reaching the second cone.  I think most of the PAX made it up to 8 reps, and I know I was smoked after one round.  10 count recovery while walking back to first cone.

Second routine is similar to the first, which I stole the format from Filter.  When I was in Ireland last week, we kept coming across things dedicated to this certain fishing boat.  There were statues of it, beers named after it, paintings referencing it.  That boat is the Galway Hooker, which has a very sturdy bottom half to withstand the choppy waves of the Atlantic.  So the next routine was the Galway Hooker, which consisted of taking four lunge steps forward then doing:  1 four count monkey humper, 1 super squat (squat then calf raise).  Then take four lunge steps forward and do 2 reps of each.  Continue until reaching the second cone, which I had Swanson move further as the lunge steps covered more ground.  Again got up to 8 reps, which also smoked me.

I gave the PAX the choice of which they wanted to do for round three, which they decided to just combine the two.  So you’d start at one and do 4 bear crawl steps and 1 rep of the exercises, then take four lunge steps and do the leg exercises.  Repeat increasing the reps, which we got to 4 of each.

Recover and mosey over to the base of the Big Ball for a different kind of Dora.  One partner does reps, but instead of running, the other partner does a dead hang from the Big Ball.  I told them they could try to be rock stars and hold the up position of a pull up, but I’m not sure anyone took me up.  When you drop you swap and continue knocking out reps.  Exercises and counts:

  • 150 merkins
  • 150 big boy sit ups
  • 150 squats

Recover and mosey back to start point.

MARY:
Day at the beach crunches (lay back hands behind head, feet up and relax) x10
Flutter kicks x20
Edward scissor legs x20
COUNT-OFF & NAME-O-RAMA
Lucky 7, including 1 FNG: Ponder, G6, Wilson, Swanson, Tooth (FNG), 2×2, Abort
CIRCLE OF TRUST/BOM:
“We have no more right to consume happiness without producing it than to consume wealth without producing it.” George Bernard Shaw. Everyone is so consumed with acquiring things or doing things to try to be happy, but what is often overlooked is that giving happiness away is one of the best ways to also make yourself happy.  Look for opportunities to spread happiness and love, and watch what happens for yourself as well.

Curbside service at the Big Ball

THE SCENE: Low 40s. Clear-ish.
F3 WELCOME & DISCLAIMER

10 PAX!
WARM-O-RAMA:
SSH x25 IC 4ct

Overhead claps x15 IC 2ct

Seal claps x15 IC 2ct

Cherry Pickers x10 IC

Annie’s x7 each arm

BBS x 15 IC

THA-THANG:
11s at the AO – curb to fountain blocks

  • 10 dips at the fountain blocks
  • 1 curb jump across the street
  • repeat until numbers reversed

Relay run all the way from the AO with the shovel flag to the circle at the convention center crossing behind the amphitheater in the process. Return to the stage at the amphitheater.

Amphitheatre Circuit: 6 stations, 3 laps (didn’t finish for time), 25, 30, 35 reps each lap, respectively. Each station alternates between being at stage level and being at the top of the back part of the amphitheater.

  1. Merkins (floor right) – 25, 30, 35
  2. LBC (top of stairs right) – 25, 30, 35
  3. Imperial Walkers 2ct (bottom of stairs center) – 25, 30, 35 —
    1. Welsh Dragon between stations 3 and 4.
  4. Squats (bottom of stairs left) – 25, 30, 35
  5. Pull-ups (top of stairs left) – 25, 30, 35
  6. American Hammers (bottom of stairs left) – 25, 30, 35
    1. Run back to #1

Mosey back to AO

MARY:
Ain’t nobody got time for that today.
COUNT-OFF & NAME-O-RAMA
10 PAX! – Cowbell, The Voice, Quarantine, Duggar, Wilson, Swanson, SiPad, Casper, G-6, Filter
CIRCLE OF TRUST/BOM:

MOLESKIN:
“That man is perfect in faith who can come to God in the utter dearth of his feelings and desires, without a glow or an aspiration, with the weight of low thoughts, failures, neglects, and wandering forgetfulness, and say to Him, “Thou art my refuge.” – George MacDonald
ANNOUNCEMENTS:

eleven PAX doing elevens

THE SCENE: 45* – getting back to nice weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo lunge x10 IC
Merkins x10 IC
Windmills x8 IC
Burpees x5 OYO
SSH x20 IC
THA-THANG:

Mosey out of start point to amphitheater.  Assemble in front of stage for some super sets.  Do first three exercises in a row, OYO, with no rest in between.  Plank on stage and wait for everyone to finish.  Then back to the front of the stage for the next three exercises.  As quickly as possibly OYO and plank waiting for everyone to finish.

  • Left leg step ups x11
  • Right leg step ups x11
  • Box jumps x11

Plank and wait for everyone to finish, then straight into:

  • Derkins x11
  • Dips x11
  • Merkins x11

Plank and wait until last man finished.  Back at it and repeat all six exercises in the same fashion.  Recover and 10 count.  No mosey to the next routine, stay at the amphitheater stage for Super 11’s (11 seems to be the number of the day).  Perform 11 BBSU’s, run the stairs to the top, perform 11 pull ups on rails.  Return to the bottom and go from 10 to 1 reps on both exercises.  When finished, plank it up on the stage. Recover and 10 count.

Mosey back past the start point to the front of L&N Stem Academy.  Everyone grab a rock (or two if they want some fun).  Rock exercises as follows:

  • Curls x30 and rest with rock pressed overhead
  • Squats x30 with rock pressed overhead
  • Curls x30 and rest with rock pressed again overhead
  • Arms straight out, rock lifts x30
  • Overhead press x30
  • Curls x30
  • Situps x30 with rock pressed overhead

Mosey back to start point.

MARY:
Had about three minutes left upon arrival, and Q only had one thing left to do.  Boat/Canoe.  After a few iterations of plain holds, 5 on 4 count flutter kicks while in canoe, then 5 on a 4 count OH claps in canoe.  A few more iterations of regular holds.  30 seconds left Q told PAX all we had was 30 seconds, and to hold canoe for that long or until they had to drop.
COUNT-OFF & NAME-O-RAMA
11 Strong, including one flying headlock who departed early: Mark (FEH), Swanson, G6, Bareback, Cowbell, The Voice, Rousey, Half Caf, Amazon, Pfeiffer, Abort
CIRCLE OF TRUST/BOM:
I’ve kind of had a recurring theme in my word, which is struggling with failure.  Constantly worrying about failing at my job, failing as a friend, failing as a future spouse and father.  Then I read things that say if you’re not failing at something then you’re not trying hard enough or trying new things and that failure is the best way to learn.  So failure is always there, be it good or bad.  However I came across a quote which really struck me, so I decided to share it.  From Francis Chan:

“OUR GREATEST FEAR SHOULD NOT BE OF FAILURE, BUT OF SUCCEEDING IN THINGS IN LIFE THAT DON’T REALLY MATTER.”