F3 Knoxville

Tag: Ma’am

Birdearners

THE SCENE: 32 and frosty! Just right.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH x30 IC
Cossack Squat IC x8 each leg
TN Rocking Chairs x15 IC
Pickle Pusher Merkins x10 IC
Monkey Humpers 4ct x20 IC
LBAC x20 each way IC
Sundials 4ct x15 each leg IC
Pickle Pounders 4ct x20 IC

THA-THANG:
Throw off everything that hinders

Mosey to the hill between tennis courts and baseball field for 7’s (audibled from 11’s): Burpees and Squat-tuck-jumps.  Bernie up the hill, bear crawl down.

Mosey down the road around the outside of the ball field and back up to the Scrapyard for 1:5 ratio pull-ups to dips. Start with 1 pull-up, 5 dips all the way to 5 pull-ups, 25 dips.

Partner leg pushdowns x25 (each partner)

Crab walk all the way across the Grinder from the Scrapyard to the Pavalon, half-way forward, half-way backward.

  • 15 box jumps
  • 10 decline merkins (feet on the bench)
  • 10 box jumps
  • 5 decline merins (feet on the table top)
  • 5 box jumps
  • 10 Carolina Dry Docks

Regroup at the AO

MARY:

  • Flutter Kicks x20 IC
  • Slutter kicks x15 IC
  • Row Your Boat x5 times thru song

COUNT-OFF & NAME-O-RAMA
11 PAX including 1 FNG: Travis Selkins – Spook! In town from DC, visiting FIL and BIL (Hammy and I-Beam)
CIRCLE OF TRUST/BOM:
Of course, today is Thanksgiving Day.  You’re going to hear a lot about being thankful for all of the blessings and good things in your life.  But just like the beatdown often sucks, hard times and difficulties come in life. It’s often hard to recognize as you’re in the middle of it, but Romans says that God works all things together for the good of those that love Him.  The first thing James says after his greeting is that we should count it joy when we encounter trials and hard times because it develops our faith.  So I encourage you as you think of the good things and give thanks, take time to look back at the tough things.  Look at how God has strengthened and grown you through those and give thanks for the tough things in your life.
MOLESKIN:
Today’s beatdown was like roasting a turkey without putting foil on the drumsticks…. Legs were done and burnt way too early!
ANNOUNCEMENTS:
Holiday coffeteria at SBUX!

Extra Weight Keeps You Warm

THE SCENE: Upper 40’s Misting and Wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Active Mosey to 1st Location of Beatdown With Warm-Up Movements

  • Skip to SSH (ICx25)
  • Mosey Arm Circles to Imperial Walkers (ICx20)
  • Side Shuffle (Both Sides) to Burpees (OYOx5)
  • Bernie Sanders Up The Hill (x5)
  • Mosey to Walking Lt. Dans (1:4 Squat:Walking Lunges) (Work Up to 5 Squats)
    • Mumble-chatter “Yes, This Is Still Part of The Warm Up.”
  • Absolution – Plank, Groiner, Mahktar N’ Diayes, Chillcut, Plank (8 Countx15)

THA-THANG:
Each PAX Find 2 Equal Sized Rocks.

  • Dodo Bird (x10)
  • Iron Hulks (1:4 Merkins:Push Press) (Work up to 5 Merkins)
  • V-Ups (x10)
  • Overhead Squats (x10)
  • Bear Crawl (Backward Up Hill, Forward Down)

Mosey Back To The Grinder (Stopping For 15 Merkins Rotating at Top With 1 Hand In The Air)

Mumble-chatter “Are We Done Warming-Up Yet?”
“Yes, Now We Mosey To The Beatdown.”

MARY:
Single Leg Step-Ups (x10ea.)
4 Sprints
Bench Pull-Ups (x10)
LBC (x30)

COUNT-OFF & NAME-O-RAMA
12 PAX
CIRCLE OF TRUST/BOM:
Talking Points:
Staying Motivated, Being an Inspiration to Those Around You.
The Feeling of Surrounding Yourself With a Team of HIMs Getting Better Together. Not a competition between each other like we see in everyday life, but more like that competitive athletic team where we hold the person to our right and left to a higher standard. I Get Better Because He Gets Better; Therefore, We All Get Better.
Refereed to “The Beast Inside”…IT STILL LIVES!
MOLESKIN:
The Desire, Strength and Willingness To Overcome and Succeed With This PAX is a True Blessing! I Find Myself Overwhelmed With Excitement Every Tuesday, Thursday, and Saturday. Many of the PAX Are Gaining The Confidence To VQ And I’m Stoked to See it Happen!
ANNOUNCEMENTS:
No Announcements Were Made.

Zero Burpees

THE SCENE: Clear and crisp, couldn’t be better to finish out October with a bang!
F3 WELCOME & DISCLAIMER
2 FNGs! Welcome!
WARM-O-RAMA:
Halloween treat was promised: a workout with zero burpees.  Therefore:

  • Zero Burpees IC
  • Recover
  • SSH x20 IC
  • 2 Burpees OYO
  • TN Rocking Chairs x20 IC (I think some people got it figured out by rep 20)
  • 4 Burpees OYO
  • Pickle Pusher Merkins x10 IC (1-Down 2-Push your Pickle Parallel to the Pavement 3-Pull out 4-Up)
  • 6 Burpees OYO
  • Imperial Walkers x15 IC
  • 8 Burpees OYO
  • Al Gore Tuck Jumps x6 IC (hold Al Gore for 10 count, explode to Tuck Jump)
  • 10 Burpees OYO
  • LBAC x20 each fwd/back IC

Mosey to the Scrapyard

THA-THANG:
Increasing rep circuit:

Pullups 1 2 3 4 5
Squat Jumps 2 4 6 8 10
Dips 3 6 9 12 15
BBS 4 8 12 16 20
Across the Grinder: Crab Fwd Bear Fwd Burpee Broad Jump Bernie
Return trip: Crab Rev Bear Rev Mosey Bernie

Blacksnake around the park, 2 stops.

Stop 1: Partner up, share 50 BBS. They only count if partner is in Al Gore

Stop 2: Partner up, share 40 Squirkins: P1 holds up P2 feet, does squats while P2 does merkins

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
15 PAX including 2 FNGs: Butterfingers and Iceman
CIRCLE OF TRUST/BOM:
With today being Halloween, you’re going to see a lot of people wearing masks.  As you see those outward masks, take a moment to think about the masks and disguises that people around us wear every day.  There may be deep wounds or scars that they do their best not to show.  The way we interact and respond to them can either entrench that mask even more deeply or it can help loosen it a bit.

With that in mind, as you go through your day give grace to others if they react or respond to you in a negative or unexpected way.  They may be acting from a place of that pain that they are trying so hard to keep hidden.  As you show grace and demonstrate Christ’s love in the situation, you can be an instrument that God uses to bring healing.

Also, examine yourself and see what masks you may be wearing.  Not that you should always be an open book and dump everything on everyone, but consider who may be in your life that you’re hiding from.  Cultivate those deeper relationships that go behind the masks and into the heart of who you truly are.
MOLESKIN:
I love seeing this AO taking off!  What a solid group of HIMs working hard to get better, and growing every time!  It was an honor to lead you today.  Keep up the EHing!

New record for Al Gore Tuck Jumps – 6 today! I’ll keep Q’ing ’em up until we can crank out 10…

ANNOUNCEMENTS:
No Bomb Shelter workout this Saturday… Convergence at the Asylum at 7. Every Knoxville AO coming together for one workout.  It will be epic, you don’t want to miss it!  New location for the 2nd anniversary potluck – details to follow on GroupMe.

I’m a Classic Man – F3 Classic

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THE SCENE: 48 F – Crisp & Clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Smurf Jack x 10 IC
  • CDD x 15 OYO
  • MTN Climber x 15 IC – keep plank
  • Merkins (4 ct) x 10 IC – keep plank
  • Thruster Merkins x 10 OYO – keep plank
  • BabyArm Circ fwd/back x 10 IC
  • CDD x 15 OYO
  • Tempo Squat x 10 IC – Hold for 10 count on 10

THA-THANG:
Grab a #BattleBuddy

  • Classic Dora 1-2-3 (100 Merkins, 200 BBS, 300 Squats) Mosey When Finished
  • CDD x 15 OYO
  • Wind Sprints to the Silver Truck
  • At the Pavilion – Partner A 20 Step Ups/Partner B Penguins until A is finished then switch x 3
  • 1 AYG Sprint to the Silver Truck

MARY:

  • LBC x 25 IC
  • Side Crunch x 10 IC ea side
  • ATM’s

COUNT-OFF & NAME-O-RAMA
14 Pax & 1 FNG Henhouse
CIRCLE OF TRUST/BOM:
Pride is a double edged sword. It can be used for good or bad. It is probably the source of many foolish moments and mistakes we have made. However, if we can learn to harness or bridle our pride, we can begin to direct it to work For us, instead of Against us. The challenge is to start learning when your pride gets out of line and how reign it back in.
MOLESKIN:
Great day of work. There are a lot of Cheetah’s here that killed it on the Sprints. I’m pretty sure Woodshack was feeling the heat.
ANNOUNCEMENTS:
#tttp, 2 year Potluck and fellowship, Moses is organizing a Car Pool to the Truck Stop for Csaup

 

Laddertime

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THE SCENE: Chilly and Foggy. Could’ve done w/o the beanie today.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little bit of this & that
  • SSH IC x 50
  • Twist the trunks
  • Rockettes IC x 15
  • Cherry Pickers IC x 10
  • Imperial Squat Walker IC x 15 (Audible because my lack of rhythm(I can’t even spell rhythm w/o spell check)) 
  • Merkins IC x 10
  • Tempo Squats IC x 10
  • Aunt Thelma’s
  • Ascending Inch Worm Merkins Across Parking Lot x 10

THA-THANG:
Climb the Ladder

Run from curb to first line of the parking space and do 1 rep of exercise. Run back to curb and then to 2nd line of the parking space and do 2 reps of exercise. Continue to 10 reps.

3 Verses: BBS, Jump Squats, Plank Jacks

1 Dip, 1 Merkin & 1 Pull-up – Run the Triangle – perform the reps, increase 1 rep w/ each lap. Continue for time.

MARY:
Wax-Job led us in American Hammers
COUNT-OFF & NAME-O-RAMA
14 Pax – 2 FNG’s Fins & Squeaker
CIRCLE OF TRUST/BOM:
The Anticipation of a Q always brings Q-citement. In the morning it felt like I was a kid on Christmas morning waiting for the rest of the house to wake up so I could rip open my presents. I believe that’s because what we have at F3 is a gift and privilege. It’s a gift that we get to share with others.
MOLESKIN:
Great turnout for the 3rd workout at this AO. Mr. Rogers was on fire naming the FNG’s today!
ANNOUNCEMENTS:
TTTP, 2 year anniversary, Saturday Workout