F3 Knoxville

Tag: G-6

Ampitheater Circuit at the Big Ball

THE SCENE: Very wet, low 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 IC

Cherry Pickers x 10 IC

Mosey to Ampitheatre b/c it was super wet out

Continue warming up under cover on the stage

Baby Arm Circles x15 up and down IC

Burpee Drill – SSH until PAX yells “down!” to do one burpee. Everyone gets a turn around the circle.

THA-THANG:
Ampitheater Circuit –

6 Stations around the Ampitheater on the floor and on the upper level at the top of the stairs.

– 3 circuits – 20, 25, 30 reps

  1. Bottom right – MERKINS
  2. Top right – BBS
  3. Bottom center right – IMPERIAL WALKERS 4CT
    1. Bear crawl to next station
  4. Bottom center left – SQUATS
  5. Top left – PULLUPS
  6. Bottom left – AMERICAN HAMMERS 2CT
    1. Bear crawl back to 1. Repeat 3x
  • 21s – Counting is not that hard…
    • PAX do 21 SSH. First 5 are counted out loud. 6-21 are counted silently. If we don’t all stop at the exact same time, we do an exercise…. group too small to make this effective b/c we all stopped at the exact same time – even with our backs turned away from each other.
    • Each PAX was asked to lead us in an exercise around the circle

MARY:
Plank with shoulder taps around the circle

Everyone in the plank position. First PAX does 10 shoulder taps on a 4CT while the others hold the plank position. Rotate around the circle so everyone gets a turn while the others plank.

COUNT-OFF & NAME-O-RAMA
G-6, Abort, Swanson, Si Pad, Filter
CIRCLE OF TRUST/BOM:
MLK speech at Spelman College in 1960 – “If you can’t fly, run; if you can’t run, walk; if you can’t walk, crawl; but by all means keep moving.”
MOLESKIN:
Prayers for lots of folks in and around our group with health issues.
ANNOUNCEMENTS:
None.

This loop is looking familiar

THE SCENE: Low 40’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 2 laps around the parking lot
  • SSH IC x 20
  • Tempo Squats IC x 10
  • Baby Arm Circles (Forward/Reverse) IC x 12
  • Cherry Pickers IC x 10
  • Merkins IC x 10

THA-THANG:

Moseyed to the oval parking lot for some laps. 4 stops along each loop, each with an assigned exercise. Complete 20 reps of each exercise, then run to the next stop.

Lap 1:

  1. Merkins
  2. Wide Merkins
  3. Narrow Merkins
  4. Carolina Dry Docks

Lap 2:

  1. Squats
  2. Lunges
  3. Jump Squats
  4. Iron Mikes

Lap 3:

  1. Flutter Kicks (4 ct)
  2. American Hammers (4 ct)
  3. Hello Dollies (4 ct)
  4. LBC’s

Rinse and repeat. We managed 9 total laps, so completed each of the exercises 3 times.

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
25 HIMs including 3 FNG’s; welcome to Burgundy, Scrum, and Flo

CIRCLE OF TRUST/BOM:

It seems like the last few weeks have been filled with story after story of tragic accidents and loss of life. It’s easy to get caught up in our own lives and worry about the “stresses of tomorrow” – discounting the blessings of today by worrying about what we may face tomorrow. However, we aren’t guaranteed tomorrow. Worrying about tomorrow doesn’t take away those troubles; it simply steals the joy from today.

I’m terrible about taking today for granted and worrying about what tomorrow may bring. It’s usually when I’m confronted with a story about tragic loss of life that makes me momentarily realize how precious today really is. I use the word “momentarily” because it typically lasts for a day or so and then I’m right back to worrying about tomorrow.

Let’s celebrate the blessings of today.

Iron Sharpens Iron

THE SCENE: damp but just about perfect temp!
F3 WELCOME & DISCLAIMER – certainly not a professional

WARM-O-RAMA:
– 20 Big Boy Sit-ups – oyo
– 20 tempo squats – ic
– 10 tempo Merkins – ic
– 30 Side straddle hops – 4-count ic
THA-THANG:
mosey to base of the big ball

4 circuits with one lap around the pond between each circuit. Everything completed with a Battle Buddy.

Circuit 1
– 50 squats
– 40 Merkins
– 30 shoulder taps (Left, Right = 1)
– 20 dips
– 10 squats with knee lift to elbow (Left, Right = 1)

Circuit 2
– 50 burpees
– 40 reverse lunge with twist (20 each side)
– 30 Cross Body Mountain Climbers (Left, Right = 1)
– 20 high knees
– 10 inchworm Merkins

Circuit 3
– 50 jump squats
– 40 Ranger Merkins
– 30 bicycle crunches (Left, Right = 1)
– 20 superman flies
– 10 donkey kicks (Left, Right = 1)

Circuit 4
– 50 alternating scissor jumps
– 40 wide squats with heel raise
– 30 Plank knees to elbows (Left, Right = 1)
– 20 single leg deadlift (touch the ground/10 each side)
– 10 clams

MARY:
no time for miss mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the 2 reasons that i continue to return to F3 are the ideas of 1)no man is left behind, yet no man is left where they were found, and 2)Iron Sharpens Iron. I have never felt “put down” for how out of shape I was/am at F3, only encouraged to keep going and to get better. We do a good job of sharpening each other physically, my challenge is to shift that in to our every day life. We did every exercise with a battle buddy this morning, we need battle buddies in our relationships, our workplace, in ever day decisions. We so often isolate ourselves; lets break out of that isolation in 2019!

Nightmare Before Christmas ’18

THE SCENE: Cold & clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC x10 IC
Little bit of…
Sumo Shoulders x10 IC
Tempo Squats x10 IC
Monkey Humpers x10 IC
Tempo Merks x10 IC
5 Bodybuilders IC

THA-THANG:
Mosey to Market Square

Escalator using 4 corners: Corner 1, run lap, Corner 1 + Corner 2, run lap, keep building for 4 corners
Corner 1: 10x Bodybuilders, 15x Jump Squats
Corner 2: 10x Bodybuilders, 15x Crab Cakes (4ct)
Corner 3: 10x Bodybuilders, 15x Sit-up-ups
Corner 4: 10x Bodybuilders, 15x Angle Grinders

Mosey back to AO

MARY:
Shoulder Shredder

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked about the importance of being present for friends/family during the Holiday season

MOLESKIN:
ANNOUNCEMENTS:

One more 18 beatdown

THE SCENE: Low 50s, perfect temp to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x12 IC
Shoulder taps x12 IC
Tempo merkin x12 IC
Tempo lunge x12 IC
SSH x31 IC
THA-THANG:
Collect keys and mosey out of the A.O. toward the amphitheater.  Run under the bridge and through the seldom used part of the park, pausing at the statue for a round of leg blasters.  20 squats, 20 lunges, 10 air squats all done in cadence and no break in between.  Shake your legs out and continue Mosey.  Cross Cumberland Avenue and run up Estabrook behind the engineering buildings until reaching the stairs of Mordor.

Partner up for a Dora workout.  One man performs exercise while the other runs to the stop of the stairs, performs two burpees, and runs back down the stairs to relieve his partner.  Flap jack, all exercises cumulative between partners. 150 reps of each exercise:

  • Bulgarian split squat (using benches)
  • Ranger merkins
  • American hammers on 4-count
  • Overhead claps on 4-count

Recover and 10 count.  Routine took up the entire workout (glad I didn’t say 200 reps of each) so we head back to A.O. for Mary.

MARY:
Flutter kicks x20 IC
Captain Thor up to 5:20
Q favorite of Boat/Canoe until time ran out
COUNT-OFF & NAME-O-RAMA
16 Strong including 2 FNGs: Swanson, Cowbell, Half Caff, The Voice, Stagehand, Passport, Reverb, Rousey, Soot, G6, Hot Topic (FNG), Amazon, Blackout (FNG), Jenner, Huey, Abort
CIRCLE OF TRUST/BOM:
New years always bring about resolutions of people trying to set goals, some of which are too vague or too difficult to be obtainable (nothing wrong with resolutions, or setting high goals).  During this time of year, challenge everyone to think of one word they can choose to try to improve different aspects of their life, this stolen from an F3 podcast I listened to.  Examples of words I heard or found were Present, Change, Joyous, Purposeful (what I’m leaning towards).

The point is to let that word improve all aspects of your life instead of just choosing one thing you may or may not do.  In my case, to be purposeful with what I do.  Move and workout with purpose, love those around me with purpose, perform my job with purpose.  LIVE with purpose.
MOLESKIN: Continue to pray for Butterfly and his wife Chelsea and she tries to figure out what has been causing her medical issues; pray for Soot, Huey, and Hot Topic as they return back to station and for Soot’s possible deployment; pray for the Corcoran family who lost their son in a car accident Saturday night; pray for Stagehand as he travels to Florida to be present with his family; pray for our community and our brothers as we close out this year and begin 2019.