F3 Knoxville

Tag: Kentucky

Krakalaken

THE SCENE: 50s and damp

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x20 ic

BAC forward and reverse x 10 each

tempo squats x 20

merkins x10

hill billies x 10

hill billy squat walkers x 20

mosey around the track to explain each exercise and each cone
THA-THANG:
THE Krakalaken!! Not the Kraken but the Kraken on steroids , KRAKALAKEN! Over 3 miles total running

  • 8 cones somewhat evenly spaced around the track
  • Track is about .37 mile long
  • stsrt at come one, do the exercise, run one complete lap around advancing to the next cone, do the next exercise . Completed 8 laps and the exercises were
  • Merkins x20, Star jacks x 20, monkey humpers x 20 on the 4ct, flutters x 20 on the 4 ct, Derkins x20, froggie squats x 20, WWII sit ups x 20, and 20 burpees
  • after that we moseyed to the b-ball court and played 2 rounds of gotcha

MARY:
Lbc x 20

rosalita x20

lazy boy for a minute
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:
Be anti fragile. You can be resilient but you are only surviving. If you are anti fragile , you will thrive and not just survive . Look up “black swan” in the lexicon or better yet, listen to the f3 podcast , 43 feet . Dred explains it wonderfully ! He breaks down , fragile , resilient, and being anti fragile

if interested in the specific podcast, let me know and I will send it

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

West Hills Park 2.0

THE SCENE: Everyone was dragging a bit from Turkey Day but the weather was perfect 50’s and sunny

F3 WELCOME & DISCLAIMER:

Happened

WARM-O-RAMA:

Circled up and ran through the following:

  • SSH
  • Imperial Walkers
  • Mountain Climbers
  • Baby Arm Circles
  • Merkins

THA-THANG:

  1. Mosey’d down to the open field for a game of Turkey Tag:
    • First game everyone was on their own. You get tagged, you do 10 merkins and hold plank till the last Pax is tagged.
    • Second game we did 2.0s vs 1.0s. They dominated us. There was no chance at survival…
  2. Mosey’d over over to the hill by the tennis courts for a little Dora/Kora- the 2.0’s partnered up and the 1.0’s partnered up for:
    • 100-LBCs
    • 75-Squats (why don’t squats have a silly name??)
    • 50-Merkins
  3. Mosey’d back to the open field by the Volleyball net and played a little game of Retriever- Q punts soccer ball and which ever PAX gets their first gets to call out a workout, to make it fair each Pax can only retrieve once:
    • Gridiron selected SSH x 10
    • Alabama selected Freddy Mercury’s x 10
    • xxx selected Pistons x 20
    • Ninja selected Arms Circles x 20

MARY:

  • Flutter Kicks
  • Supermans T-W-I

COUNT-OFF & NAME-O-RAMA

7-2.0s : Gridiron, Cheddar, Flipper, Marshal, Raphael, Ninja and Tumble

5-1.0s: Kentucky, Archie, Tollbridge, FullHouse. Doubtfire made a showing but got distracted by the playground..

2-FNK’s Kentucky’s 2.0s have been appropriately named Tennessee and Alabama

CIRCLE OF TRUST/BOM:
We went around and all in one word told that PAX we were thankful for…examples are family, God, friends, sports, mac & cheese etc..
MOLESKIN:
Post Q we played in FullHouse’s backyard and had a load of fun!

 

Biscuit Reboot

THE SCENE:
Gloomy and cold.  Brightened up.

F3 WELCOME & DISCLAIMER:
I think we got it all.

WARM-O-RAMA:
20 SSH (IC).
10 Windmill (IC)
15 Plank Jacks (4ct, IC)
Capri Lap to collect the stragglers (Showcase… :-))

THA-THANG:
Introduce the Biscuit:

  • 10 Merkins
  • 20 Big Boys
  • 30 Hello Dolly (single ct)
  • 20 Squats
  • 10 Dips
  • 1 Lap of the Carl Cowan field

Complete as many Laps as you can – 10 is a good target.  We made it, just.

MARY:
We’d done just about enough of everything, but managed to squeeze out:
15 Plank Jacks (IC).
20 Freddie Mercury (IC)

COUNT-OFF & NAME-O-RAMA:
4 PAX today.

CIRCLE OF TRUST/BOM:
I fartsacked on Friday.  I found out about the accountability of F3 when Bunny called me out for not showing up.  To paraphrase – to miss one F3 work out, shame on me.  To miss two workouts, shame on you.  I decided to up the accountability ante by picking up the Q.  Then I had to attend.
MOLESKIN:

ANNOUNCEMENTS:

Soggy Cards

THE SCENE: Cold steady rain, around 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up in the dry of the pavilion

20 SSH on the 4ct, 10 Windmills on 4ct, 10 cherry picker, 10 Freddy Mercury, 10 tempo merkins, and 10 tempo squats
THA-THANG:
14 rep cards various rep numbers and 14 exercise cards with 14 exercises. Flip for rep and exercise.

Exercise cards as follows

  • man makers
  • burpees
  • Big boys
  • Run up baby hill and back x3 cards
  • Hand release merkin
  • dips
  • table rows
  • 1 min wall sit
  • 4ct squat
  • pull ups
  • smurf jacks
  • freddy mercury

MARY:

COUNT-OFF & NAME-O-RAMA
3 HIM’s made it out on a nasty cold rainy tuesday.
CIRCLE OF TRUST/BOM:
Talked about how Christ surrounded himself with brothers during his ministry.  Talked about how important accountability and fellowship is to us as men.  Challenge to pray for each other and reach out to someone you haven’t talked to in a while to be an encouragement to them.
MOLESKIN:

ANNOUNCEMENTS:

4th Tuesday In October

THE SCENE:

Chilly and foggy, about 45 degrees

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 25 SSH (4ct), 10 Tempo Merkin, 10 Tempo Squat

Slowsey to middle parking lot- Cherry Pickers x8 on sidewalk then mosey down to end of parking lot and back with 2 burpees in middle.  Big Arm Circles Front and Back with mosey down to end of parking lot and back with 2 burpees in middle.  Mosey to playground
THA-THANG:
11’s On the Playground

3 Set’s of 11’s- 1. Box Jumps and Dips 2. Derkins and Incline Merkins 3. Squats and 4ct Flutters

Mosey down to end of parking lot and back with 2 burpees in the middle of parking lot after finishing every set of 11’s

Mosey to Cardiac…

Up cardiac stopping at each bend for 10 CDD’s hold at top.  Once 6 was up knock out 15 American Hammers then back to AO.

Cash out at AO with ATM’S
MARY:

COUNT-OFF & NAME-O-RAMA
9 PAX PACMAN, SNITCH, GIBBLER, KENTUCKY, BLUEBIRD, CRABLEGS, SHARKY
CIRCLE OF TRUST/BOM:
Spoke about the Tennessee/Alabama game and how Tennessee and it’s team resembles our lives a lot more than Alabama.  That sometimes our hard work doesn’t turn out the way we desired.  That obstacles and hardship don’t mean we’re being punished.  God just asks us to show up and be faithful.  To trust him no matter what is going on at any given time.  That he has a plan and sometimes it doesn’t look the way we wanted or thought might be best for us, but God sees the whole picture.
MOLESKIN:
ANNOUNCEMENTS: