F3 Knoxville

Tag: Lebowski

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.

6-28-21 4-140

THE SCENE: Humid and sticky.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with SSH 20 ON 4CT, Baby Arm Circles front and back x12 on 4ct, Front Claps same rep count, Windmills x12 4ct then to curb for mosey down for 20 4ct plank jacks and mosey back.
THA-THANG:
Lower parking lots served as the 4 corners.  Hit every corner perform both (2) exercises at each spot doing reps of 50,40,30,20.  50 first time, 40 second time and so on…

After completing a round of the 4 corners run up little Everest and perform 5 burpees at the top.

Corner 1. SSH and Plank Jacks

Corner 2. OH Claps and Freddie Mercury

Corner 3. Merkins and LBCs

Corner 4. Lunges and Carolina Dry Docks

MARY:
Had enough time for 18 4ct Freddies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Talked about “Grit”.  A book by Andrea Duckworth of the same name.  discussed her take on how success is determined more on your effort and hard work than mere talent.  It’s a mindset.  Setting good habits.  We talked about being disciplined and how we need to display grit in all areas of our life.  To not be complacent.

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