F3 Knoxville

Tag: Jetlag

Thunderous Workout

THE SCENE: Low 80s, drizzling with little bit of thunderstorms.

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. Raquet
  3. Windmill
  4. Leg stretches

THA-THANG:

Workout 1: 20s

  1. Side straddle hops
  2. Jump squats
  3. Butt kicks
  4. Frog hops
  5. High knees
  6. 4ct Mountain climbers

Workout 2: 20 Pull ups, 20 Squats, 20 kneeling to squats, run 1 lap around parking lot

Workout 3: 20 merkins, 20 derkins, 20 decline merkins, 20 shoulder press with squat using the CMU, run 1 lap around parking lot

Workout 4: 20 tricep ext, 20 biceps, 20 4ct planks, 20 mountain climbers, run 1 lap around parking lot

Workout 5: Suicides – run and bernie going back

Workout 6: Suicides – sprints

MARY:N/A

COUNT-OFF & NAME-O-RAMA
6 HIMs

CIRCLE OF TRUST/BOM:

Push yourself to the limit but always remember to listen to your body. It’s nice to push your boundaries, but also make sure that you don’t push yourself too hard that it defeats your progress. Train, eat, and recover. Recovery is as vital as training. This is where you absorb all what has been put in during the work.

Last Saturday after the Asylum AM workout, I was fortunate enough to meet the living legend, our F3 brother, Pinto and he delivered a great BOM. Going thru multiple surgeries and therapies the past few years, he may not be as strong as the man he was, but he’s definitely a better man than before – as he told about his journey to recovery and slowly getting back to working out with F3 again.

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

ANNOUNCEMENTS:
CSAUP at Dog Pound end of July.

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

DORAS Galore!

THE SCENE: Rare gem of a day! 80 degrees, sunny, low humidity.

F3 WELCOME & DISCLAIMER

Done and Done!
WARM-O-RAMA:

– 20 SSH (4-ct), in cadence

– 10 Windmills (4-ct), in cadence (We came close to starting over because PAX lost count, except for Jetlag, who bailed everyone out.  Then the smart-alecks started exaggerating the count, shouting it out excessively loudly, which was actually kind of hilarious)

– 10 Steve Earles, (4-ct), in cadence

– 20 Grady Corns (4-ct), in Cadence

THA-THANG:

MOSEY to rock pile below Coliseum. BATTLE BUDDY UP!  Each set of partners pick up a pair of equally sized rocks. Alternate carrying the rocks between the partners as we run around.  High Heels picks up a pebble so small that a toddler could easily lift it. 🙂

MOSEY to parking lot below Coliseum. DORAS! WINGS UP x 100

  • Partner 1, RUN up to end of roundabout, 10 ROCKY BALBOAS (2-ct), run back
  • Partner 2: Do exercise, until cumulative total = 100

MOSEY to stop sign at southern corner of circle drive. DORAS! WINGS DOWN x 100

  • Partner 1, BERNIE to tree about 50 yards away, 10 SSH, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Amphitheater. DORAS! WINGS OUT x 100

  • Partner 1, Run up hill, 10 JUMP SQUATS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to BAT HOUSE. DORAS! SHOULDER PRESSES x 100

  • Partner 1, Run down stairs, 10 HAND RELEASE MERKINS, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Stop sign at northern corner of circle drive. DORAS! CURLS x 100

  • Partner 1, BEAR CRAWL to edge of guard rail, 10 Diamond Merkins, run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to grassy area on north side of Pickett’s Charge. DORAS! ROWS x 200 (since these are easy…)

  • Partner 1, EL CAPITAN to tree about 10 yards away up the hill, 10 IMPERIAL SQUAT WALKERS , run back
  • Partner 2: Do exercise, until cumulative total = 100.

MOSEY to Rock Pile. DORAS! PUNCHES x 100

  • Partner 1, REVERSE LUNGE up hill, 10 MOUNTAIN CLIMBERS, run back.  (These didn’t work too well.  Really tough to actually reverse lunge uphill, although Abscess gave it his absolute best.  This was actually hilarious, as he was trying to go backwards, but really not going anywhere.  TClaps for trying, though). Modified to forward lunges or Bernie up the hill instead.
  • Partner 2: Do exercise, until cumulative total = 100.

AYG MOSEY to AO.

MARY:
Leg Stretches
COUNT-OFF & NAME-O-RAMA
18 strong! No FNGs. Grid Iron not tagged.
CIRCLE OF TRUST/BOM:

The Screwtape Letters were written by CS Lewis to his good friend, JRR Tolkien. The character Screwtape is a senior demon in hell who counsels his nephew, Wormwood, how to corrupt a human (called “The Patient” in the letters).  Wormwood is rather incompetent, and wants to try all sorts of extravagant tricks on the Patient, but Wormwood counsels him to take a more nuanced approach, such as the one depicted in this letter.  As he says to Wormwood in another letter, “… the safest road to hell is the gradual one – the gentle slope, soft underfoot, without sudden turnings, without milestones, without signposts“.  The take home message of the letter that Judge Judy posted in the 3rd F channel is that disagreements on things such as politics can distract us from our internal (i.e., religious) growth and development.  So next time you feel your blood pressure rising after watching cable news, or see you that one post on Facebook that you are just dying to respond to, maybe try to take a deep breath, disconnect, and focus on something you can do to serve your community, your family, your God

MOLESKIN:
Prayers for several PAX going through difficult challenges, particularly with health issues to them or their families.
ANNOUNCEMENTS:
Wesley House work day this Saturday! Off the Chain CSAUP coming up.  Start thinking about Hardship Hill teams!

Happy Father’s day Asylum Beatdown!

THE SCENE: 72 degrees cloudy sky!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator

Baby Arm circle

Cherry picker

calves stretching

Slow Merkins

slow tempo squat

THA-THANG:
Mosey to the lower parking lot and has 4 stations. Each station has 4 exercises. 10 repetitions each exercises.

1st station: Merkins, Dry docks, Shoulder taps and Diamond Merkins

2nd station : Squat, Lunge, Jump Squat and Hold Squat for 10 secs

3rd station: Side straddle hop, rocky balboa, High knees and 20 secs breathing exercises

4th station: all 4 count -Flutter Kicks, Hello Dolly, Box Cutters and Bigboy sit ups
3 Rounds all Stations:

then Mosey to the Dragon trail

ROUTE 66 : each light pole add 1 squat all the way to 11, And mosey back to light post 1 and start with Jump squat and mosey again back to 1.
then Rocover to the Haslam Rock and mosey to the North of the Colisium.

Doras: start with 25,50,75 and 100 reps x 2 rinse and repeat!

Merkins, Bigboy, dry docks, jump squat

Mosey to the center of the Colisium (all clear)

MARY:
In cadence Flutter kicks 25 4 count, hello Dolly 25 reps 4 count, Box cutters 15 reps and big boy 10 reps. Then mosey back to AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Happy Father’s Day and honoring our Mother too! Always exercise and push yourself even you have some aches and pain, Modify your exercises!
MOLESKIN:
My Mom’s Death Anniversary. Praying for all the people who are in pain, praying for all Cheatsheet mentioned. HAPPY FATHER’S DAY TO ALL THE FATHERS!
ANNOUNCEMENTS:

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.