F3 Knoxville

Tag: Hands

A Blockee for You, a Blockee for Me

THE SCENE: Nice morning.  Not to chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on 4ct, Grady Corn, Windmills, and Imperial walkers…all 10 reps on the 4 count.  Went to first corner of parking lot for 10 tempo merkins, second corner for 10 4ct flutters, 3rd corner for 10 4ct Mountain climbers, and last corner for 10 tempo merkins.
THA-THANG:
Carried cmu’s to the top of cardiac and left them there.  Mosey’d down to the bottom. We performed 20 reps at the bottom, 20 reps at the first curve, 20 at the second, and then 40 reps with a cmu at the top.  The exercises were as follows:

20,20,20 of Dry Docks with 40 OH press at the top

20,20,20 of Jump Squats with 40 weighted squats at top

20,20,20 of crab position dips with 40 tricep extensions at the top

20,20,20 4ct flutters with 40 flutters with cmu at top

 

Mosey’d back to AO parking lot for an abbreviated version of the “BLOCK-EE BOX” performing 8 in first corner, 7 in next, 6 and so on to 1.

MARY:
Had time for about 20 Freddy Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 146:8-11

DORAs with Betty on the Mosey at the Asylum

THE SCENE: Warm & humid
F3 WELCOME & DISCLAIMER: Yes all the things
WARM-O-RAMA:
SSH, Tempo Merkins, Cherry Pickers, Windmills, Down-Ups in the Grass for Football, BBS at the base of Baby Everest, run to the top with some Man-Makers.
THA-THANG:
Three (3) stations for (3) Teams with a (4th) team carrying Betty to Bump the next group. The workout order of the stations were for each time a group was at a station, they did the next exercise.

  • Station #1 (AO with a Coupon)
    1. Blockies
    2. Curls
    3. Thrusters
    4. OVHD Press
  • Station #2 (Pav-Lov)
    1. Table Rows
    2. Box Jumps or Step-Ups
    3. Lt. Dans
    4. Toe Merkins
  • Station #3
    1. Big Boy Sit-Ups (BBS)
    2. Flutter Kicks
    3. Hello Dollys
    4. X-Factors

MARY:
It’s the weekend, so we had to hit the ATM
COUNT-OFF & NAME-O-RAMA
17 HIMs with the introduction of an FNG who was named 0600.
CIRCLE OF TRUST/BOM:
The Q focused on the quote from Jack London, “I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time.“ May we all burn brightly for God’s Will and not stay idle for our own glory.

ANNOUNCEMENTS:
None.

The Hands Hot Lap

Perfect fall morning.
8 motivators, some other stuff, and then no Shoulder Blasters! Let it never be said that your Q doesn’t do anything for you. I saved your shoulders for Jack Webb.

We did the Hands Hot Lap – 10 minutes of running in a circle. There are some among us, I assume, whose watch told them how far they ran in those 10 minutes, what their pace was, what their heart rate got up to, and how many calories they are assumed to have burned. Your Q is skeptical of gadgetry and doesn’t care about the data: he just wants to be like Hands.

We made our way to the Pavalon for some partner stepover/table row/LBC 7s when Gibbler decided he’d had enough and made up a story about his wife having to go save lives at the hospital or something. Sometimes you have to make time for what’s really important, like Jack Webb.

Gibbler bailed and we kept going with some baby Everest runs, and then it was time to cash out. (See tomorrow’s Saturday Q to find out the shocking results of some graduate studies on the big differences between AM guys and PM guys, as reported by their wives, children, and friends.)

ANNOUNCEMENTS:
Today was the last day for @Crime Scene, the F3 Ford that didn’t miss a single day for three weeks. Showing up even on Sundays is real commitment and we will miss you Crime Scene.

Always Have a Plan B at the Asylum

THE SCENE: 70 degrees and raining. Well it was when we started.
F3 WELCOME & DISCLAIMER: Yes all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chairs, Froggie Squats, Windmills, Tie-Fighters & Aussie Mountain Climbers.
THA-THANG:
The plan to workout in spaces around the Asylum were thwarted by the rain. So we started at the Pav-Lov with Matlock’s Leg Day Pyramid.

  • 10 Pistol Squats
  • 20 Weighted Step-Ups
  • 30 Weighted Calf Raises
  • 40 High Knee Jumps
  • 50 Weighted Butt Touchers
  • 75 SSH
  • 50 Weighted Alternating Lunges
  • 40 Rocky Balboas
  • 30 Goblet Squats
  • 20 Jump Squats
  • 10 Bulgarian Split Squats

Phase II:

  • Run up Baby Everest & do 3 Man-Makers
  • 15 Table Rows
  • 20 Big Boys
  • 60 Calf Raises (20 Straight Ahead, 20 Toes Out, 20 Toes In)
  • Balls to the Wall
  • Then repeat Phase II from the top

Phase III:

  • Run a lap around the Cloud
  • Dante’s Core (2 times)
    • 10 Hollow Rocks
    • 10 V-Ups
    • 10 Reverse Crunches
    • 10 Seconds of Planks on Your Back (Keep your legs and arms off the ground for 10 seconds)
    • Rest for 10 Seconds and Repeat

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA
5 HIMs came out to Labor through a workout on Labor Day (Hands, Rainbow, Matlock, Doublewide and Sawdust)
CIRCLE OF TRUST/BOM:
Exploring the lyrics of Casting Crowns’ song “Only Jesus” and the importance of making our legacy about working for God’s glory and not our own.
ANNOUNCEMENTS:
September 11th Stair Climb at 10:00 on 10-Sep-22. Family Picnic at Victor Ashe Park on 11-Sep-22.

CMU’s and Suicides

THE SCENE: It didn’t rain and we were sweaty when we finished.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SS Hops on the 4ct, small mosey to lower parking lot for 10 tie fighters right, mosey to other corner of lot for 10 tie fighters left, mosey a bit for tempo merkins, and one last mosey to the remaining corner for 10 4ct mtn. climbers
THA-THANG:
AMRAP workout in consisting of the following

1 min Curls, 2 min Suicides, 1 Min OH Press, 2 Min suicides, 1 Min Block Flutters, 2 Min suicides, 1 Min Up and Over Merkins, 2 Min Suicides, 1 Min Squat with CMU, 2 Min Suicides, 1 Min Block Swing, 30 Sec Lawn Mower Right, 30 Sec Lawn Mower Left, 2 Min Suicides

Then mosey to Pavilion for

1 Min of Table rows, 1 Min of dips, 1 Min of LBCs, 1 Min of Wall sit, 1 Min of SS Hops

Then an AMRAP AB finisher of 1 Min LBC, 1 Min Freddy, 1 Min Flutters, 1 Min of Big Boys

  • MARY:

see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’re too busy.  Slow down and find time to be still.