F3 Knoxville

Tag: Half Caff

#2ForTuesday

THE SCENE: Dry, humid, mid 70s, sunny. Jk it was rainy and miserable. BUT it was character-building rainy and miserable.

  • 2FT = 2 For Tuesday (Unrecognized national holiday)
  • R&R = Rinse & Repeat

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness-Fellowship-Faith
  • Name is Steam and I’ll be your QIC this morning – honor to do so.
  • Couple things before we begin:
    • Not a professional
    • You’re here on your own volition
    • You know your body better than anyone else – if you need to modify anything we do this morning feel free to do it, but push yourself and the men around you. They deserve it and so do you.


WARM-O-RAMA:

 

  • SSH: 11 x 4 IC
    • 2FT –> R&R
  • Monkey Humpers: 11 x 4 IC
    • 2FT –> R&R
  • Squat Bender: 11 x 4 IC
    • 2FT –> R&R
  • Rockmill (mix of Rockette & Windmill): 11 x 4 IC
    • 2FT –> R&R

THA-THANG:

(mosey to Amphitheater)

  1. 11s
  • Stage = 11 box jumps (full extension)

(sprint to the top)

  • Top = 11 pull-ups

(sprint back down and hold the incline merkin plank on the stage)

  • Rinse & Repeat because it’s 2 For Tuesday!
  • Recover at the bottom in the incline merkin plank on the stage
  • Execute 11 down/up incline merkins

 

(3 Points of Contact)

  • stone wall on 1 side of the stage – the stage – stone wall on the other side of the stage
  • Stone Wall 1 = 11 1-count incline merkins
  • Stage = 11 situps
  • Stone Wall 2: 11 1-count decline merkins
  • R&R because 2FT
  1. 11s
  • Stage = dips 

(sprint to under the bridge to the left)

  • Under the bridge to the left = 1 wall-sit + seal clap

(Sprint back to stage)

  • Rinse & Repeat because it’s 2FT!

(sprint to covered area right before the stairs to the bridge)

  • 1 wall-sit + Seal clap
  • Rinse & Repeat (9 & 2, 8 & 3, etc)

MARY:

Core 4

  • 4 areas of the amphitheater stage
  • 25 1-count reps each area
    • LBCs
    • Flutter Kicks
    • Spidermans
    • Cockroaches
  • R&R because 2FT

(COT inside of amphitheater)

COUNT-OFF & NAME-O-RAMA

8 PAX – No FNGs

Abort – Walrus – Half-Calf – Cornhole – Swanson – Huffy – Amazon – Steam

CIRCLE OF TRUST/BOM:

 

  • Chase the Lion

MOLESKIN:

MARSOC Monday

THE SCENE: 47* – in that window where you don’t know what to wear.  But no rain so good to go
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x10 IC
Tempo lunge x10 IC
4 count merkins x10 IC
Tempo merkins x10 IC
SSH x20 IC
THA-THANG:
Pretty simple routine today, I know it’s probably done at every AO including Big Ball, but I hadn’t seen it come up in a bit so I decided it was time for the Marine Corps Short Card.  We moseyed out of the fountain area and over to the Big Ball.  Perform an exercise for the indicated number of reps, then sprint the stairs at BB to the top and back down before moving on to the next exercise.  I did not deviate from the prescribed exercises:

  • 30 merkins
  • 30 squats
  • 30 crunches (4 count)
  • 10 burpees
  • 10 windmills
  • 30 merkins
  • 30 mountain climbers (4 count)
  • 30 flutter kicks (4 count)
  • 10 burpees
  • 10 cherry pickers
  • 30 merkins
  • 30 star jumps
  • 30 supermans
  • 10 burpees
  • 10 chain breakers
  • 30 merkins
  • 30 lunges
  • 30 hello Dolly’s (4 count)
  • 10 burpees
  • 10 trunk twists
  • 3 sets of max dead hang pull ups, 10 second break in between each set

About halfway through the list, I called an audible and eliminated the stair runs in between exercises to allow everyone the chance to complete.  Those that finished earlier moved to the side and knocked out ab exercises, people joined in as they completed the short card:

Oblique crunches led by Butterfly
Flutter kicks
V Ups led by Ariel
American hammers
Heels to heaven
Boat/canoe

COUNT-OFF & NAME-O-RAMA
Nine strong including one FNG: Half Caff, Orkin, Ariel, Huffy (FNG), Driftwood, G6, Butterfly, Swanson, Abort
CIRCLE OF TRUST/BOM:
“It is not work that kills men, it is worry.  Work is healthy; you can hardly put more on a man than he can bear.  But worry is rust on the blade.  It is not movement that destroys machinery, but friction.”  –

Like usual, what I share is something that I need to hear and listen to more than I’m providing for anyone else.  I just hope that I can listen and that it can help anyone else needing to hear it.  I make things worse nearly always by worrying, worrying before I can even do anything about it.  Worry does nothing to improve a situation.  The best thing I can do is turn worry into action, find something to work on.  If I can actually work on the problem at hand, it rarely is as bad as I worried about it being.  If I can’t yet work towards that, I need to find something else to occupy and improve until the time comes.
MOLESKIN:
Prayers for Lady Junk, Magic Mic’s grandfather Ed, Passport and his M, Ariel’s grandmother, and Orkin as he travels oversees

Stay with me

THE SCENE: 35 on the dash for the drive out, nice and crisp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo merkin x12
Shoulder taps x12
Imperial walkers x12
Bend and squat x12
SSH x12
THA-THANG:
Mosey over to the sidewalk directly beside the lower entrance to the convention center and under the light to illuminate the chalk on the ground.  Routine is the escalator, which as Swanson pointed, out, we were in site of an actual escalator inside.  Though that one is less fun and less painful.  Start with the first exercise, run to the Big Ball for 5 pull ups, and run back.  Do first and second exercises, another run and 5 pull ups.  Etc. etc. adding an exercise each iteration.

  • SSH x20
  • Tempo merkins x10
  • Alternating shoulder taps x15
  • Y Ups x10
  • Wide merkins x10
  • Mountain climbers x20
  • Elevated foot crunches (legs straight out) x20

Ending count of 140 SSH, 60 tempo merkins, 75 shoulder taps, 40 Y Ups, 30 wide merkins, 40 mountain climbers, 20 elevated crunches and 35 pull ups.  And some running.

 

Mosey just around to the amphitheater stage so I can steal some of the more difficult (at least for me) ab exercise.  First was Butterfly’s oblique 45s (lay with knees to one side and crunch to 45) x10 each side.  Next from Passport were his grinders, which I struggled to count (left elbow to right knee while keeping left leg straight and off ground) x10 each side.

Stay With Me – Plank during the song “Stay With Me” by In Flames (about a 5 minute song), anytime those words are sang do one merkin.  The song is a lot of planking at the beginning and firing off lots of merkins towards the end.

MARY:
Flutter kicks x15
American hammers x15
Boat/canoe
COUNT-OFF & NAME-O-RAMA
6 strong: Swanson, Half Caff, Ariel, G6, Amazon, Abort
CIRCLE OF TRUST/BOM:
We were discussing Thanksgiving plans a few days ago and my mom told me that even though there are a few places I am supposed to get to, that I need to plan on eating and staying with her for a bit.  That really got me thinking about how we tend to rush through the holidays this time of year and try to get to four different places in one day.  That might be necessary for some, but you miss out on a lot by not taking that time and really being present if you’re just worried about getting to the next place.

Most of us will never regret the things that we did, rather those that we didn’t.  Don’t let your future self look back on this holiday and wish you’d spent more time with someone.  No one is promised tomorrow, so make sure you’re present and enjoy the privilege of family and friends.  Leave no doubt, aye.

Altered course

THE SCENE: 71 degrees and quite muggy.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Baby arm circles (4 ct) x 12 forward/back.

Cherry Pickers x 10.

SSH x 20 (4 ct)

Tempo Merkins x 10.

5 Burpees on your own.

THA-THANG:

  • Mosey to Church Street United Methodist Church
  • Pax perform various an exercises while Q sets up Kraken.
  • Kraken on the rocks. 8 stations in circle: 1. Squats with rock x25. 2. Merkins on your rock x 25. 3. Rock Curls x 50. 4. Mr Spectacular x 25 with rock. 5. Rock lunge x 50.  6. Rock burpees x 25. 7. Rock overhead press x 40.  8. Lizard merkin crawl to center circle and back. Complete station. Run with your rock around circle and start next exercise until all exercises completed.
  • Mosey back to AO.

MARY:

Flutter kick x 20 (4ct)

BBS x 10

COUNT-OFF & NAME-O-RAMA
7 strong.  No FNGs.

CIRCLE OF TRUST/BOM:

“Those who follow the crowd usually get lost in it.” Anonymous

Do not go where the path may lead, go instead where there is no path and leave a trail.” Ralph Waldo Emerson

Heavy lifting 20-30-40

THE SCENE: 60 degrees. Real nice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC 4CT

Cherry Pickers x10 IC 4CT

BAC x15 ea 4CT

THA-THANG:
Mosey to Q’s car to get additional weight. 4 PAX mosey to the Comic Coupon pile on Broadway with 3 babies – 30# plate, 20# plate, 40# sandy.

4 Stations / 4 corners

  • Comic Coupon Pile – 15x curls, 15x overhead press (with babies or coupons) OYO
  • Mosey to top lot behind Masonic Lodge / Church with babies.
  • Lunge with babies from one parking lot line to the other and back. If you are the 4th man without a baby, bearcrawl across and back.
  • Mosey to top of Jane Allen with babies.
  • 20 BBS OYO
  • Mosey to bottom of Jane Allen with babies.
  • 15 burpees on first lap. On second lap we did 15 flutters 4CT IC, 15 Edward scissorlegs 4CT IC, 15 Freddie Mercuries 4CT IC
  • Rinse and repeat 2.5x for time.

Mosey back to AO with babies.

MARY:
Plank shopping – Top level, Bottom floor 6″, Half way, Top level. Right arm up. Right leg up. Plank. Left arm up. Left leg up. Plank.

Boat Canoe – Boat, Canoe, Pick cherries, drop in bucket, 1 overhead clap. Repeat for time.
COUNT-OFF & NAME-O-RAMA
Magic Mic, Half Caff, Mr. Wedgie, Filter
CIRCLE OF TRUST/BOM:
Max DePree – Leading Without Power

“No question about it: potential is wrapped in great mystery. Like rainbows – which are really circles – we only see the upper halves, the horizon hides the rest – potential never reveals its entirety.”
MOLESKIN:
Know you have more potential underneath the surface than you think you have.
ANNOUNCEMENTS:
N/a.