F3 Knoxville

Tag: Guppy

America’s Birthday Workout

THE SCENE: High 60s, windy and a little cloudy.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Side straddle hops
  2. Sumo squats
  3. Raquet
  4. Butt kicks
  5. Leg stretches
  6. 4 burpees

THA-THANG:
Workout 1: Mini cardiac 4 rounds

Top: Merkin plank jacks 4ct
Bottom: 2 burpees

Mosey to bottom of picket’s charge, 4 burpees each hill

Workout 2: Around Colosseum 4 rounds 4ct

1: plank hops
2: toe touches
3: kneeling squats

Mosey to PM AO

Workout 3: Mountain Climbers, 4 burpees, go down Everest, 4 burpees

Workout 4: Slow mosey up basecamp

4 rounds: 4 side straddle hops at base, 4 burpees at the summit

Workout 5: Indian run back to AO + 4 burpees

MARY:N/A

COUNT-OFF & NAME-O-RAMA
22 HIMs. Space Cowboy and Cart Girl not tagged.

CIRCLE OF TRUST/BOM:

The workout is dedicated to Coach K (from F3 Low Country) who’s heading to Mayo Clinic to conduct a plan in fighting an insidious disease. Taking part in formulating this plan is doing the 25 burpee challenge everyday, or at least in every workout, for the month of July.

This is to create awareness for the battle that lies before Coach K and to promote a culture where we close ranks and protect, serve, and empower one another.

More of the details here: https://f3lowcountry.wordpress.com/2021/07/02/brotherhood-bridges-burpee-challenge/

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound will likely be moved. No official announcement yet.

Paying the Price

THE SCENE: Humid as all get out, thunderstorms in the area, low 80s.
F3 WELCOME & DISCLAIMER

Nailed it.
WARM-O-RAMA:
A minute or two late getting started, as the Pavilion we were going to use for the workout was reserved, forcing us to switch locations at the last minute.

SSH, Cherry pickers, BAC forward and backward, Rockettes, Tempo Squats, all 10 or 20x, 4-ct, IC

THA-THANG:

DORA suicides.  Partner 1 does exercise with coupon, AMRAP, Partner 2 does the movement, then switch, as shown below [Exercise/Movement]

  1. Curls/Jacobs Ladder (4-ct Bear Crawl/4 2-Ct Mountain Climber/4 Merkins, R&R about 10 meters, return via Bear Crawl)
  2. Overhead Press/Jacobs Ladder
  3. Rows/Suicides (suicides to first three signs, then a fourth light pole, 5 Burps at light pole, return to start)
  4. Squats/Suicides

Moved into Pavilion for some AMRAP Tabata Pyramids.  30 seconds of exercise AMRAP, 10 seconds rest.

  1. Leg Burner.  Pyramid of Prisoner Get Ups, Iron Mike’s, Squats. Bobby Hurleys as 60 second bonus exercise.
  2. Ab Burner. Pyramid of BBS, Flutter Kicks, Am. Hammers.  Gas Pumps as 60 second bonus exercise
  3. Cardio Burner. Pyramid of SSH, Half Burps, Step ups.  High knees as 60 second bonus exercise

MARY:
Yoga stretches by Steam.  A young man, 10 yrs old was watching us and invited in to join in the Mary and the bomb.  We named him KTM because he likes mountain biking.  He’s from out of town, however, so we may not see him again.  Maybe a seed was planted…?  Nice young man.
COUNT-OFF & NAME-O-RAMA
10 HIMs, Grid Iron not tagged
CIRCLE OF TRUST/BOM:
Talked about how easy it is to have convictions when it doesn’t cost you anything. Easy to stand up for others who are week, oppressed, or marginalized when it doesn’t cost you anything.  Easy to be a good Christian when it doesn’t cost you anything.  Easy to claim that you support our country’s democratic ideals when it doesn’t cost you anything.  Who will you be when it DOES cost you something?  As HIMs, we need to make the decision now, before we’re faced with it, that when the time comes, we will pay the price, not only for ourselves, but for others as well, if we can.
MOLESKIN:
T-Claps to Doubtfire and High Heels, who were on their second work out of the day, and Guppy, who ran a few miles before the workout.  Lilydipper and Jinxy met us for the Board meeting.
ANNOUNCEMENTS:
CSAUP! Get signed up! Also need Wesley House Qs.

Not the man I was, but I’m better than I used to be

THE SCENE: High 70s low 80s mild amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

30 SSH in cadence

mosey to field above Everest
THA-THANG:
6 stations 2 exercises at each 50-40-30-20-10 rep scheme. Start with 50 reps and work down each round. Bear crawl to next station.

  • Merkins and Big boys
  • Squats and box cutters
  • Carolina Dry Docks and LBCs
  • Lunges and hello Dollies
  • Star jacks and Freddy mercuries
  • Shoulder taps and flutter kicks

MARY:
A little boat/canoe and then ATM led by Waffle House
COUNT-OFF & NAME-O-RAMA
20 pax with 1 FNG
CIRCLE OF TRUST/BOM:
An amazing word from the man, the myth, the legend Pinto! He detailed his journey over the last few years which was a powerful account of struggle and triumph. He reminded us that we aren’t who we used to be but better than we were!

ANNOUNCEMENTS:
Work day at Wesley house

Run-a-thon Father’s Day Special

THE SCENE: Sunny with a high 85F temperature.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Motivators
  2. Raise the roof
  3. Tempo squats
  4. Leg stretches

THA-THANG:

Workout 1:

  1. Slow mosey to road going down Everest
  2. Mountain climbers in cadence on the curb

Workout 2: Mosey to bottom of Everest

  1. High knees
  2. Butt kicks
  3. Side straddle hops
  4. 4x sprint up to tree then back down
  5. Charge up to Basecamp

Workout 3: Hill repeats on Basecamp x5

  1. Mountain climbers 4ct in cadence
  2. Shoulder tapos 4ct on top

Workout 4: Colosseum rounders – run around colosseum with mountain climbers in between sets.

Workout 5: Indian Run going to colosseum then back to AO. Mountain Climbers in between runs. 

MARY:N/A

COUNT-OFF & NAME-O-RAMA
12 HIMs including a 2.0

CIRCLE OF TRUST/BOM:
Father’s Day is coming up this weekend and last Tuesday, during the board meeting at the Asylum PM, Mr. Jinxy said something that really struck me, “Quality time with your children is important, so as quantity”. As a young father, this really hit home for me. Being with your 2.0s physically makes a big impact on their personal development. We only have a limited time with our fathers. And I’m pretty sure they would love spending time with you this weekend!

So, gents, I advise you to go and spend more time with your children and fathers, better yet, spend time – whether it be breakfast, lunch, dinner, snack or coffee, this Father’s Day. Don’t forget to tell ‘em you love them and how much you appreciate them being there with you.

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.

THE SCENE: Mostly sunny and a steamy 80-something degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • side straddle hops
  • baby arm circles
  • rockettes
  • a little of this and that
  • 5 burpees

THA-THANG:
Mosey to the pit under the coliseum for some doras with battle buddies

  • 100 Merkins
  • 100 Flutter kicks (2 count)
  • 100 Bobby Hurleys

Mosey to the Derby for some Ghosts Baseball – split into 1s and 2s from battle buddies

  • 1s go to first and do 5 no touch merkins and run back home while 2s do dealer’s choice exercise during duration – then 2s go and 1s stay
  • 1s go to 2nd and do 10 no touch merkins and then back, same dealers choice
  • 1s go to 3rd for 15 no touch merkins and then back, same dealer’s choice
  • Last is a simple homerun trot while 2s do burpees through the full duration

Mosey to first hill on the way back towards Coliseum

-a quick 7’s with squats and merkins

Mosey then to the base of Pickett’s Charge hill for the Pickett’s Charge Suicide run

  • Run up to first tier and do 5 prisoner get-up then back to bottom
  • Run up to 2nd tier and do 10 shoulder taps and then back to bottom
  • Last run up all three tiers to Coliseum area and do LBCs until the 6 comes in

Mosey back to AO and we are done

 

MARY:
n/a
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the following quote: “Snark isn’t wit. Cynicism isn’t wisdom. And arrogance will open a lot of doors but get you nowhere in the room with anyone who actually knows what they’re talking about.”

Discussed not just avoiding those behaviors, but loving on and trying to understand other men who do use them instead of discarding them.

MOLESKIN:
n/a
ANNOUNCEMENTS:
n/a