F3 Knoxville

Tag: La-Z-Boy

The Pavalon Strikes Back

THE SCENE: 72 & nice

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • This/that stretch
  • Tempo Squat x 10

THA-THANG:

  • Mosey to base of Matterhorn
    • Climb Matterhorn by running forward to 1st light pole, then do 30 squats.  Mosey back down to the speed bump, do 30 squats.  Bernie Sanders all the way to the top, do 30 squats.   Abs until the 6 catches up.
  • Mosey to Pavalon
    • DORA 400.   Pick an battle buddy and do 100 DORA reps of the following exercises while partner runs to the gate and back.
      1. Pull-ups
      2. Iron Mikes
      3. Knee-ups
      4. Burpees
  • Mosey back down the Matterhorn.  Go down to the 2nd light pole, stop and Bernie Sanders back up to the first light pole, then run all the way down.  Wagon wheel at the speed bump to pick up the 6.

MARY:

  • Gas pumps x 20
  • Side crunch x 10 each side

COUNT-OFF & NAME-O-RAMA
9 total:  Tweet-E, La-Z-Boy, Rainfly, Trap Door, Bueller, Landline, Ribbed, Wagon Wheel, Bartman

CIRCLE OF TRUST/BOM:

Talked about keeping good habits in place.  The past 3 weeks have been chaotic for me:  vacation, family in town, etc.  It’s all led to bad food choices, bad sleep choices, less workouts than usual, and just general laziness.   It always surprises me just how little it takes for life to get in the way of my healthy habits.  I always think I won’t be affected, but I always am to some degree.  Be cognizant of the good habits you’ve developed in your life and work to keep them a priority:  time with your family, your diet, your daily quiet time, your exercise routine, your sleep.

MOLESKIN:

Small group today for a Tuesday….we’ll give the Superocho guys a pass for missing!

ANNOUNCEMENTS:

Thunderstruck 2.0 version

THE SCENE: 85 cloudy and thunder
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey around the cones

1 burpee

Stretches toes to top

1 burpee

Stop and wiggle with it

1 burpee

Imperial Walkers

1 burpee

Bruce Lee Merkins

1 burpee

THA-THANG:

SWAT Sniper

1 burpee

Animal games, 1 burpee after each

  • Bear crawl tag
  • Frog hops
  • Duck Walks
  • Bunny hops
  • Gorilla walks

SPUD

1 burpee

Sponge relay

1 burpee

COUNT-OFF & NAME-O-RAMA

This took awhile as we had multiple Friendly New Kids (FNK) to name, but it was fun.

CIRCLE OF TRUST/BOM:
“greatest teacher failure is” – Yoda

I was watching Star Wars and Yoda told Luke Skywalker this quote.  It means that when we try something we may fail, but we learn from those failures, and we get back up and try again.  What did we learn if we fail?  We learn not to do it that way.  What if we learn if we don’t try?  Nothing, and again we have failed.  I encourage each of you to go out and fail, learn from it, and do it again.

2.0s in attendance were Charger, Fierce, Herminey, Leah, Chicken Nugget, Tumbler, Danger, Camelback, Jump Shot, Yoda, Champ, Warrior, Speed Demon, Brotherman, Stryker, and Haley.

MOLESKIN:
Lots of thunder but the 2.0s powered through and were super pumped to participate and get named.

I also have a confession to make, I dropped the ball and 2.0 workouts got put on the back burner for far too long.  I feel bad and I promise not to let it happen again.

 

Abdamonium

THE SCENE: Like walking through soup.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

@Shooter chose today to settle up for missing his Q on the previous Wednesday. Solid 4 second makeout session with the pee rock painstakingly selected from the pile at the Dog Pound. After that, we got after it:

  • 5 Burpees
  • 10 Cherry Pickers
  • 15 Mericans
  • 20 SSH
  • 25 Imperial Walkers

THA-THANG:

  • Mosey to running loop and commence Route 66 with Mericans at each light pole, plank til the 6 arrives
  • Continue mosey to baseball field
    • Split into 2 teams and race around the bases (Twice)
    • Home to First: gorilla shuffle, First to Second: sprint, Second to Third: gorilla shuffle, (opposite direction) Third to Home: Sprint (Second lap: sub bear crawl for gorilla shuffle)
  • Mosey to playground
    • 30 Pullups/30 Burpees (However you can get them)
  • Mosey to Upper Parking Lot
    • 8 stations, start at 5 and add 5 at each station, 2 loops
      • 1st loop: Big Boys (5+10+15+20+25+30+35+40=180 Total)
      • 2nd loop: American Hammers (2 count) (5+10+15+20+25+30+35+40=180 Total)
  • Offered 3 options for the next whoopin: 1) Dora 2) Circuit 3) Amazeballs. The PAX chose Amazeballs
  • Mosey to top soccer field, commence Amazeballs:
    • Split into 2 teams, line up on opposing sides of the same baseline
    • PAX plank while one member of each team runs to mid field and retrieves a ball with a workout written on it. Once the ball makes it back to the baseline, the teams complete the workout and one PAX goes to get the next ball. Exercises:
      • 20 Burpees
      • 40 Merkins
      • 50 Big Boys
      • Lunges (Midfield then sprint back)
      • Bear Crawl (Midfield then sprint back)
      • Bernie Sanders (Midfield then sprint back)
  • First Nation run (Indian Run) to AO to complete 1 loop of the truck stop

MARY:
Popcorn to different PAX: flutter kicks, side crunches and Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA
One visitor from F3 Memphis: @Goldilocks
CIRCLE OF TRUST/BOM:
Through my transition from individual contributor to a leadership position at work, it has required me to reconsider how I look at my output in order for the team to succeed. It is required for me to anticipate hurdles and roadblocks that may come up for my team members and support them to be successful in spite of these challenges. I encouraged all of the PAX to reach out to others around them and offer support when they are struggling physically and emotionally. #ISI
MOLESKIN:

ANNOUNCEMENTS:

It’s all fun and games till someone pulls a muscle

THE SCENE: The Truck Stop, 70degrees and moist but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with some SSH, Cherry Pickers, this and thats and rocketts
THA-THANG:
Mosey to the field for some merican building zig zags

start at one corner. At 1st cone (20 yds apart) do 2 mericans. Add on 2 mericans at each cone till you make it through the course. Vertical lines sprint, horizontal lines squaty side shuffles. When finished flutter kick till 6 catches

Burpee tag, one person is the burpee master. If you get touched by them you have to do 10 burpees and then join them in catching the others till all are caught. ( This is where I pull my calf again.)

Mosey to the playground for some doracides. One partner stays and does exercises while other runs down parking lot in suicide manner touching line, back to start, next line etc for 6 lines. Pair must do 50 pull-ups, 100 mericans, 300 squats

move to hill behind playground for 7s. Squat jumps at top, dips at bottom.

Then….relay sprint race, 2 teams. Loser does 5 burpees

mosey long way around to the AO

MARY:
Not much time for much but holding a canoe position with flutter kicks and rowing for 45 secs
COUNT-OFF & NAME-O-RAMA
12 pax including one FNG (tanks cousin from Cincy) @flounder
CIRCLE OF TRUST/BOM:
God forgives sin and wipes it from his memory when you believe in him and his redemption of our sins and ask for forgiveness. Stop dwelling on previous sins and know you have been forgivin and move forward.
MOLESKIN:
I had to break one of the unwritten rules of F3….”if you can’t do it don’t Q it.” I pulled the calf BUT I already had the WO planned and although I could not complete the exercise, I didn’t want to deprive the pax of a good wo on my part. So….I proceeded.
ANNOUNCEMENTS:
2.0 workout today at 4pm

Firecracker 400

THE SCENE: 78 and Muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 15
  • Merkins IC x 10
  • Tempo Squat IC x 10
  • BA Cir IC x 10
  • Cherry Picker IC x til we lost the PAX
  • Stretch it out

THA-THANG:

  • Complete exercise round and run to the split and back. All Exercise are with CMU
  • Lion King x 25
  • OH Press x 25
  • Brick Switch Merkins x 25
  • Goblet Squat x 25
  • Curls x 50
  • Tricep Extension x 50
  • Rinse and Repeat

MARY:
Flutter kicks IC x 50
COUNT-OFF & NAME-O-RAMA
15 strong HIM’s
CIRCLE OF TRUST/BOM:
What is something that you are holding on to, that if you were to let go of would help you move forward in your life.
MOLESKIN:
It was great to see some visitors out this morning. We had 6 ruck in and out to add about 6 miles to their total today. Also 4 are on their way to complete the SuperOcho.
ANNOUNCEMENTS:
No Announcements at this time