F3 Knoxville

Tag: Herbie

Save my Plantar Fascia!

THE SCENE: 65 degrees and humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x 10 IC, Cherry Pickers x 10 IC, Plank Jacks x 20 IC, Upside down MKNS x 20 IC, LBAC x 10 IC (B)
THANG 1:  Partner Up

  • P1 OH Press w/ CMU while P2 Bear Crawls to end of P lot and back – flapjack
  • P1 CMU Curls, P2 crab walks to end of lot, duck walk back- flapjack
  • P1 CMU wonder-bras (row/horizontal press), P2 Broad Jumps to end of lot. side shuffles back 1/2, then switch sides- flapjack
  • P1 CMU Squats, P2 Lunge both legs then Burpee (alt) to end of lot then lunge back- flapjack
  • Quick feet on curb x 1 minute
  • THANG 2: Partner Up
  • P1 walks w/ CMU b/w p-lot spaces doing 5 incline MKNS on each line while P2 runs around p-lot back to P1- flapjack until make it all around the lot spaces

MARY:
Everyone hold CMU overhead for as long as possible, each man down then does BBS until last man standing:  Fast n Easy and Switchgrass made it to the end of session together.
COUNT-OFF & NAME-O-RAMA
Switchgrass, Fast N Easy, Mr. Wedgie, Herbie, Tractor, Natty

MOLESKIN:
James 1:22
ANNOUNCEMENTS:

Wedgie is off to Poland, travel prayers for him.  Natty is out for a while to heal this awful plantar fascitis

Deck of Life

THE SCENE: Warm, clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles (ED EA IC) x 15

Michael Phelps

SSH x 30

Round the clock merkin

5 Burpee on your own
THA-THANG:
Deck of Life: Spread 52 card deck out (face down) and have PAX circle up around. Take turns picking up cards. No breaks and get through deck in 30-35 minutes

  • Hearts = Burpees
  • Diamonds = Squat Jumps
  • Club = V-up
  • Spade = Hand Release merkin
  • Ace = 1 minute plank
  • Joker = 1.5 minute wall sit

MARY:
With CMU: 25 swings, 25 rows, 25 overhead, 25 curls

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Continued homework assignment: Have a deliberate conversation with your neighbor and get to know them. Do what we are called to do.
MOLESKIN:

ANNOUNCEMENTS:
TTTP CSAUP Event August 25. Be there.

Soggy Biscuit

THE SCENE: Storms and heavy rain overnight, but stopped just in time for our 6:00 start.  Wet with puddles for Fast-n-Easy to play in.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 SSH IC
  • 10 Cherry Pickers IC
  • 10 LBAC each way IC
  • Mosey 1 lap around front lot

THA-THANG:
Seabiscuit

Perform: 10 merkins, 15 squats, 20 BBS

Run 1 lap around front lot, repeat exercises, then 2 laps, etc… up to 6 laps and then back down to 1.

All worked hard and covered a minimum of 3.5 miles.  Most finished over 4 and I believe a couple finished a few extra laps to hit that 5 mile mark for the day.

MARY:

COUNT-OFF & NAME-O-RAMA

Simmons is included, but isn’t in the Tag list.

CIRCLE OF TRUST/BOM:
The t-storms overnight reminded me how we all will go thru storms in life.  If we aren’t in one now, just wait, one will come.  Those storms are when we need to rely on God.  Like when the disciples were in the boat with Jesus during the storm, He used it to increase their faith and draw them closer to Him.
MOLESKIN:
Thoughts for A-Rod as he does the Atlanta ruck event.  Prayers for 2 families that have unexpectedly lost the dad at a young age.  Busy time at work for Wood Tick and coming up for Mr Wedgie’s wife.
ANNOUNCEMENTS:

Bricked Burpee Breakdown

THE SCENE: 75o and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little Baby Arm Circles IC x12 Forward and Backwards
  • Tempo Merkins IC x10
  • Overhead claps IC x12
  • SSH IC x 15

THA-THANG:

Mosey to the splashpad with your bricks.

Do exercises (with bricks) adding 2 reps each round for 5 rounds (10 reps), then run lap (with bricks)

  • Squat Jumps
  • Plank Rows (reps for each arm)
  • Merkins
  • Froggers (In plank, jump feet up to hands and back out)
  • Goblet Squats
  • Overhead Press

Repeat in reverse (start with 10 reps of each, then 8, etc, finishing with 2)

Mosey to front of school and get in the grass for x10 Catilina Wine Mixers.

Mosey to planters for x10 dips x10 incline merkins, repeat.

MARY:

  • Flutter Kicks IC x10
  • Hello Dollys IC x10
  • James Bond 10count (Forward, Left, Right, Forward)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I don’t remember all that I said (really need to post these on the same day), but the general thought was that we need to always put the same face forward and be true to who we are with everyone.
MOLESKIN:

ANNOUNCEMENTS:

4 Corners

THE SCENE: Dark, humid, and low 70s
F3 WELCOME & DISCLAIMER
Yes. No FNGs.
WARM-O-RAMA:

Cherry Pickers x 10 IC
SSH X 20 IC
Merkins x 15 IC

THA-THANG:
Moseyed the long way around to the back parking lot.

Staying together as a group, starting in the bottom right corner, do the following:

  • 5 merkins, then mosey to upper right corner
  • 10 BBS, then bear crawl to upper left corner
  • 15 Mtn. Climbers, then mosey to lower left corner
  • 20 squats and hold Al Gore until everyone caught up, then sprint back to bottom right corner
  • Rinse & Repeat…I think we were able to get 6 1/4 rounds completed.

Moseyed back to rally point (using the shortcut with the gate being open) with a little extra distance to make sure we hit the 2 mile mark.

MARY:
Started with Boxcutters and then hit some dealer’s choice:
Hello Dolly
Matrix
Captain Thors

and finished with a minute of boat/canoe

COUNT-OFF & NAME-O-RAMA
7 strong.  We had 1 surprising fartsack that will not be publicly shamed here.
CIRCLE OF TRUST/BOM:
Many of us have been missing time on vacations.  Just a reminder of how important this time is to get away with families and not take stress/work/electronics with us all the time.  Also, for those of us who are married, don’t forget to also get time away with just our spouse and continue to “date” our wife.
MOLESKIN:
Herbie’s family closing on house move tomorrow.  2 fiends of Switchgrass that need prayers for unspoken needs.
ANNOUNCEMENTS: