F3 Knoxville

Tag: Hot Tub

Hard Things with Jack Webb

THE SCENE: Clear, perfectly cool mid-30s. What more could you ask for?
F3 WELCOME & DISCLAIMER: Just to be clear, I am NOT a professional.

WARM-O-RAMA:
SSH (4ct) x 25, IC; CP (4ct) x 5, IC; ISW (4 ct) x 15, IC
THA-THANG:
Mosey to Circus Maximus for a little HIIT.

  • Sprint from one end to the other
  • 10 burpees
  • 20 merkins
  • 20 flutter kicks (4ct)
  • 20 squats
  • 30 plank twists
  • Sprint, Rinse and repeat x 5

Mosey to the Cloud to hang with Jack Webb: 1 merkin then to the knees for 4 air presses.  Work our way up to 10/40

Finally, just enough time for one last sprint up Baby Everest and one last 8 count body builder.

MARY:
2 rounds of Howling Monkey and one minute of old fashioned plank gets us to 45 min.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We have to convince ourselves to do Hard Things.  Our brain takes up 20-25% of the energy we use.  It is wired to save mental energy by directing our focus to existing ideas instead of exploring new ones, to move toward things that make us feel good and away from things that make us feel uncomfortable.  How do we convince ourselves to do the Hard Things?  Attitude, intentionally challenging ourselves, and find others to help and support us (like F3 brothers!).  Remember, “count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness.” James 1:2,3
MOLESKIN:
Prayers lifting up the folks of Western KY and elsewhere impacted by the tornadoes.
ANNOUNCEMENTS:
Sunrise hike to the Jump-Off coming up on the 21st!

Bumps and blocks

THE SCENE: Clear skies, 37 degrees, perfect for a beat down
F3 WELCOME & DISCLAIMER : 

WARM-O-RAMA:
SSH, high knees and butt kickers.  Did some plank poses, downward dog and 10 tempo Merkins.  Then did some Tie Fighters and was ready to roll out of the AO, but then the originator of the Tie Fighter lived up to his name and exited the scene for a few minutes.  Out of deference to Code Brown, we hung around awhile and did some Rocky Balboas, Super Marios and bear crawl 360 at the AO. Then we headed out.
THA-THANG:

  • Bump your partner – Partner up with one CMU.  Make your way up the tail of the dragon to the Coliseum.  One partner goes ahead with the block and the other does 5 burpees or 10 merkins then runs to catch partner, take the CMU and go ahead while the other partner does 5 burpees or 10 merkins and so on until you both reach the Coliseum.
  • One partner does AMRAP CMU exercises while the other partner completes a lap around the oval in front of the Admin building. Thrusters, Wood Choppers, Block Swings, Up and Over Merkins, Lying Lat Raise, Alternating Lunges, Curl/Press.  There were others planned but we ran out of time.
  • Bump your partner back to the AO.

MARY:
Heel touches, Curious Dolly’s, O-rings (not Ovaries)
COUNT-OFF & NAME-O-RAMA
19 present

@carnie @CodeBrown @Catgut @Crablegs @Matlock @Fabio @Bunny @Gstring @Fishnet @Doublewide @Pacman @lebowski @bunny @hands

Mall Walkers

@Rainbow @Sawdust @Kentucky @Bluebird @Gibbler @Hottub
CIRCLE OF TRUST/BOM:
Jesus didn’t wait for us to do this or do that before he sacrificed himself for us.  Let’s not wait for others to do this or do that before we reach out to them, forgive, help out, serve. Take the initiative.  While we were yet sinners, He died for us.
MOLESKIN:
That was a pretty exhausting workout.  Shoutout to @Woodshack for teaching me the cmu bump a few years ago.  A great way to move a cmu!
ANNOUNCEMENTS:
@Gibbler smells

Chuck Norris Jumps Clouds

THE SCENE: Dark & Foggy for a VQ
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
– SSH (10 – 4ct.)
– TN Rockin’ Chair (10 – 4ct.)
– Tie Fighter (10 – 4ct.)
– Hokie Pokey [Right Foot Only for Fun]
THA-THANG:

Pyramid Play in that Each Round added a new Exercise. After the 3rd round, you drop the #1 exercise at the station until Recovery. Collect a Coupon & Mosey to Station #1 (the Pavilion [All other Stations on the Cloud])

Station 1:
1 – Table Rows (15)
2 – Goblet Squats (20)
3 – CPRs (10)

Station 2:
1 – LBCs (20)
2 – Chuck Norris (10)
3 – X-Factor (20 – 4ct.)

Station 3:
1 – Derkins (10)
2 – Bulgarian Split Squats (20 [10 ea. leg])
3 – Imperial Walkers (20 [10 ea. leg])

Station 4:
1 – Diamond David Lee Roth Burpees (10)
2 – Hand Release Merkins (10)
3 – Boxcutters (20 – 4ct.)

Station 5:
1 – Lt. Dan (20)
2 – Carolina Dry Docks (10)
3 – Flutter Kicks (20 – 4ct.)

Station 6:
1 – Freddy Mercury (20 – 4ct.)
2 – Big Boys (10)
3 – Monkey Humpers (20 – 4ct.)

Cash-Out:
– Danger Zone

Playlist Included (but not limited to):

Enter Sandman, Jump, Pressure & Danger Zone

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared how we should not fear sharing our faith with others knowing that God will put is in the right place at the right time with the right words, as long as we surrender to His Will.

“Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.””
‭‭Joshua‬ ‭1:9‬ ‭NIV

ANNOUNCEMENTS:
Reminder of Hardship Hill on 02-Oct-21

Asylum IPC Week 3

THE SCENE: Fall-ish, 49 degrees when we kicked off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up OYO and explained iron pax for this week
THA-THANG:

Measure out 400 meters or 1 lap around a standard track.
Measure out 50 yards (using a football field would help significantly)
The Thang
Set the timer for 2 minutes.
Exercises to be done are:
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
50 Bonnie Blairs/Jumping Lunge (right leg-left leg = 1)
Workout starts at the cone. Start the timer.
Begin 50 kraken burpees.
When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees.
For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9.
This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters).
Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above.
When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone.
You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.
After finishing 50 BDE Burpees, run two laps (800 meters).
Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1)
When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone.
You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.
After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters).
You are done after completing 3 laps.

 

 

 

MARY:
No Tim
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Talked about our circle of influence and how much of an impact we can make if we just influence 5 people around us.  And they do that, and so on.  Matthew 28:18-20

Crazy 88s or Can I go back to doing burpees now? IPC2

THE SCENE: Sorta cool, but your shirt is still getting drenched with sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Very short:  A few SSHs and some quick X-factors to prep for the IPC, and then a quick mosey to the parking lot on the other side of the Cloud.
THA-THANG:
4 rounds.  Distance covered is always 60 yards.

  • 8 burpees, run to other marker, 8 burpees, run back.  Repeat 11x (for 88 total burpees);
  • Grab your CMU for Squrls (Squats with a curl).  Do 8, CMU carry to other marker, 8 more, etc. x 11 (88 total Squrls)
  • CMU again.  This time, it’s 88 overhead presses in a row, rifle carry to the marker, 88 overhead presses again, rifle carry back to the start.  You are now done with the coupons!
  • Last one:  88 X-factors in a row and either bear crawl or crawl bear to the other marker for 88 more x-factors, then bear crawl or crawl bear (whichever one you didn’t do to get you to the marker) back.
  • Plank it up while waiting on the Six (just kidding – catch your breath)

MARY:
Circle up for some mumblechatter and star gazers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
From something I heard the other day that’s been pinging around in my head:  “If you have a goal and just keep working toward that goal, the universe will train you.”  I don’t know about that, but I do know that if you want to accomplish anything, the path forward is so much easier when we let God train us.  We do that when our goal is to seek God’s guidance, listen for him, open our hearts and our minds to him.  I find that much, much easier to say than do.  Frankly, it takes a lot of strength to pursue that goal every day. Hence, our verse for the BOM:  “But you, be strong and do not lose courage, for there is reward for your work.”  2 Chronicles 15:7.
MOLESKIN:
Continue praying for Matlock’s father in law and family and their very tough situation.

Also, shout out to Waffle House, who wins beast-of-the-day award.  We were one short on CMUs, so the Q grabbed a coupon from the big rock pile.  Not wanting to cheat, I picked a decent sized rock. It turned out that was the Rock of Pain, very much heavier than a CMU coupon.  After seeing the Q struggle through round 2, he took on the rock and completed the most grueling part of the workout with it.  That is a HIM in action!
ANNOUNCEMENTS:
Hardship Hill- Sign up!  And we still need guys to help build the obstacles we are responsible for.