F3 Knoxville

Tag: Lebowski

Ode to Cat Gut

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, 10 tempo merkins, 10 4ct plank jacks, 5 burpees OYO, 6 Cherry Pickers, a little this and that,  and a lap around the parking lot.
THA-THANG:
Partner up for DORA’S.  Partner one grabs rock and performs first part of 150 reps of

  • Curls
  • OH Press
  • Tri Extensions
  • Flutters with Rock

While partner 2 runs suicide.  Switch out when partner 2 is done with one suicide.

When completed mosey down cardiac to Skunk Hill.  Pay our respects to Cat Gut and run up Skunk Hill for 10 burpees OYO.  When done, mosey to base of cardiac.  10 jump squats at bottom, mosey to first curve for 10 more squat jumps, bernie to second curve for 10 squat jumps, then run to top for 20 dips.  6 up did 20 LBC’s in cadence.

Mosey to top of Dragon Tail for a route 66 with merkins.  When done, over to cloud for set of 20 butt touches and 20 step ups.  When done head back to AO

MARY:
Just enough time for some Freddie Mercury and Heal touches.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Romans 10:8

Spoke on the importance of scripture and how it is our guide.  When we face the difficult in our lives, it is a reminder that we are not alone.

 

Slow Mosey

  • THE SCENE: Hot and Humid
    F3 WELCOME & DISCLAIMER – Better than Gibblers last week
    WARM-O-RAMA:
    20 X SSH
  • 24 x Tie Fighters
    THA-THANG:
    Slow Mosey around the loop stopping 6 times for
  • 5 hand release burpees
  • 10 hand release Mercians
  • 15 4cnt LBC’s
  • 20 Froggy squats

CIRCLE OF TRUST/BOM:
Positive Attitude=Positive outcome

Saturday AM @ Asylum – 7/17/21

THE SCENE: Mid-70s but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Open circle, disclaimer, etc:

Single count 15 – side straddle hops

Cherry pickers

Baby arm circles

Rockettes

Little of this and that

5 Burpees and go…

THA-THANG:

Mosey to Caribbean

Caribbean Suicides (Or Old Rotary Phones, thanks Matlock)– go to island do exercise, run back to beginning and do 10 rocky balboas (each time) and then run to next island and do that exercise…etc, all the way until you complete the full loop.

1st island – 15 bobby hurleys

2nd – 15 no touch merkins

3rd – 15 flutter kicks – 2 count

4th – 15 big boys

5th – 15 wide merkins

6th – 15 lunges each leg

7th – 15 box cutters

(some covered around 2 miles total just on this section alone)

 

Route 66 from Caribbean to near Picketts

Exercise is merkins – start with one and every light pole add one up to 11

Mosey to Pickett’s rock pile

Battle buddies grab rocks to share or 2 rocks

One end, one buddy will start the following while other karaokes to other curb, does 10 side straddle hops and Bernies back

Shared exercises:

100 Curls

100 Overhead presses

100 Rows

100 Squats

Mosey to base of Pickett’s to do Pickett’s Charge Suicide

Each bottom – 5 burpees

Top of first tier – 10 imperial walkers 2 count

2nd tier – 10 prisoner getups

Run up to Coliseum, stay and do LBCs until 6 gets in

Mosey to AO

MARY:
Finished on time

COUNT-OFF & NAME-O-RAMA

19 men total, 1 FNG

CIRCLE OF TRUST/BOM:
Word on the show Ted Lasso, explain new season coming out Friday

The show was initially thought of to be silly. I mean it was based off a commercial. Nobody saw critical praise as a possibility and so many people ended up loving the show.

Why was it so liked? Could have something to do with the characters, I will try to explain without major spoilers.

Main character overwhelmingly positive thinker, but is flawed. He is dealing with some life failings to the point of affecting him mentally and physically

A main female character starts out seeming to be negative, but you find out she has been emotionally abused by her ex-husband and ends up likeable.

A player on the team is a narcissist and disruptive, but you come to find out he has an abusive father and is not all bad either.

The greater point other than saying it is a good show and pumping up subscriptions for Apple TV is just that like the show itself and the characters on the show don’t be quick to judge people on first impressions, rumors, etc. Get to know a person before making that judgement.

MOLESKIN:
Welcome to FNG – Chiclets (Ryan McElveen)
ANNOUNCEMENTS:
Dad camp Aug 12-14 – CSAUP @ Dogpound Aug 21

The ladder at the dragns tail

THE SCENE: 86 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

5 cherry pickers

2 burpees

some of these and some of those
THA-THANG:
Mossey down to the tail of the dragon. Partner up and work with your partner to

  • first station
    • squats
    • lunges
    • Welsh Dragons
  • Second station
    • V-Ups
    • Air Taps
    • BBS
  • third Station
    • Merkins
    • Pickle Punders
    • Monkey Humpers
  • 4th station
    • CDD
    • Hand release Merkins
    • Sholder taps

MARY:
Ring of fire but we ran out of time

ANNOUNCEMENTS:
Off the chains event. Be there of be lazy 😉

Best Sunrise In America

THE SCENE: Perfect sunrise.  Muggy and sticky at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 20 SSH on 4ct, 12 T Fighters Front and back on 4ct, Plank Jacks x10 on 4ct, Tempo Merkins x10, Head to curb for butt kickers down and karaoke back.
THA-THANG:
Bernie up Little Everest and 10 squats at top. Mosey to front of Asylum for 5 jump squats every other light pole to cross walk.

At crosswalk grab a rock for 3 sets of 20 curls and 20 OH presses.  When done mosey to the base of Everest.  At base do 20 merkins, 20 4ct plank jacks, and 20 carolina ddocks in cadence then mosey up Everest.

At top of Everest do 20 4ct flutters after six got there.  Mosey to bottom of hill at stop sign for 20 more.

Over to the overlook for 2 rounds of 20 merkins, 20 4ct plank jacks, and 20 carolina dd’s then run the loop by Asylum building.  LBC’s when done and waiting on the six. When finished with that headed to west end of the overlook for 5 squats at every tree with lunges in between.  Did that at Every tree up top.  Ended with 20 4ct flutters in cadence then back to AO.

 

MARY:
Nope
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 an encouraging text I got from a friend yesterday and felt compelled to do the same thing to someone else.  Discussed the power of affirmation and encouragement of each other and that our words have power.  Referenced Romans 15:2 Each of us should please our neighbors for their good, to build them up.