F3 Knoxville

Tag: Matlock

Asylum Tour

THE SCENE:  Swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH x25 on 4ct, Tempo Merkins x10, Plank Jacks x10, Mosey to Curb for T Fighters x12 R Mosey to other side to finish them out. Mosey back down for Rocky Balboas then …
THA-THANG:

Mosey to the front of the Asylum for a little 5 burpees at every other lightpole.  Ended up with 9 light poles, so 45 burpees.  Mosey to steps up the Asylum for 25 4ct calf raises on steps, Mosey to Overlook for 2 rounds of 20 merkin, 20 carolina dd, 20 4ct flutter, 20 squat (run a lap after first set, SSH after second)

Next we did 7’s on the west side of the overlook doing burpees and 4ct LBC’s.  Running form middle of overlook to trash cans.  When done, down to steps for 25 more 4ct calf raises.  Mosey to stop sign for 20 merkin and 20 dd’s.  Mosey to crosswalk for 20 4ct flutter and 20 squats…then mosey back to AO.

MARY:
Had time for some Freddie Mercury and LBC’S
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that the third F is an action as well.  Just like the first two.  Let people know our faith because of our actions.  Live out your faith.

Fitz Traverse

THE SCENE: Low 70s, but manageable humidity for a change
F3 WELCOME & DISCLAIMER: Beefed up since “The Incident” involving Carney.
WARM-O-RAMA:
SSHs.  That’s it.  Quickly get on the mosey.  Brief interlude as we commune with one of the local skunks, who quickly demonstrated a keen attraction to Lebowski.  We’ve got things to do if we want to finish, so we move along.
THA-THANG:
We’re attempting the Fitz Traverse this morning.  Named after the “Fitz Traverse,” which means climbing each peak of the ridge line along the Fitz Roy Massif in Patagonia.

  • 1st peak: Guillaumet (Skunk Hill): Complete 50 Merkins or squats, climb hill as quickly as possible, 50 LBCs, descend;
  • 2nd peak: Mermoz (Cardiac): 40 Merkins or squats, Bernie to the first turn, slow Mosey to the second turn, sprint to the top.  Unless you’re Brick, then you just keep on running Forest Gump style.  25 Flutters (4 ct) at the top.  Continue Traverse toward Everest.
  • 3rd peak: Poincenot (Coolio Knob up to the top of the cave stairs).  50 CDDs or Lunges at the bottom.  25 4 ct American Hammers at the top. Mosey to the bottom of Everest.
  • 4th peak: Fitz Roy (Everest).  Bonnie Blairs at the bottom.  Pickle Pounders at the top.
  • 5th peak: Rafael Juarez (Grinch Hill).  Noticing the time, we skip the exercises, gather the forces and move on to the next summit.
  • 6th peak: St. Exupery (Pickets Charge).  Run from the main road at the bottom to the Colosseum.  Interrupt Edit and Roadshow trying to fellowship with some other guys.  Traverse back toward the AO
  • 7th peak:  Aguja De I’s (Baby Everest).  Sprint to the top and back down to the AO.

MARY:
No time for Mary.  Buckets has a long trip back to Harriman.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Here’s a quote to mull over:  “Only the mediocre are always at their best.”  Jean Giraudoux.  What this means to me is that I should never be satisfied with where I am or my effort.  Keep pushing, whether it is as a father, husband, friend, Christian.  I can always do better.
MOLESKIN:
Prayers for Buckets that his job interview went well yesterday.
ANNOUNCEMENTS:
Camp Run-a-muck!

Lifetime Brotherhood

THE SCENE: Sunny with a weather of 85F and a little breeze.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA

  1. Brady corns
  2. Windmill
  3. Plank jacks 4ct
  4. Mountain climbers 4ct
  5. CMU – Increment: 5x squat – curl – overhead – tricep

THA-THANG:

Workout 1: CMU
Murder Bunny or bear crawl

Each cone: 10 merkins x 10 frog jumps
Then run to playground: 10 box jumps x 10 tricep dips

Workout 2: CMU 2x

Per corner:
Back: 20rows x 20deadlifts
Chest: 20merkins x 20shoulder taps
Shoulder: 20shoulder press x 20sumo squats (wide squats)
Arms: 20biceps x 20triceps

Mosey to Picketts Charge

Workout 3: 1st hill 4
1. Mountain climbers 4ct in cadence
2. Shoulder tapos 4ct on top

2nd hill 4x bearcrawl up
1. Prisoner getups 4ct
2. Toe taps 4ct

Workout 4: Colosseum 3 base

1st base: 10 side straddle hops – run around. 2nd base: 10 side straddle hops – run around 3rd base: 10 ssh – run around

Mosey back to AO.

MARY:
Wagon wheel the six

COUNT-OFF & NAME-O-RAMA
26 HIMs in attendance. Mickey not tagged.

CIRCLE OF TRUST/BOM:
As may not all of you know, Me and my family are only visiting the US, supposedly for a few weeks for the holiday last year until Philippines declared another hard lockdown in January. Ever since then, we thought of staying here for a bit longer until we get the vaccine, and until the covid cases subside – which did not up until now. The past 8 months has been nothing short of amazing not just for me, but for my family as well. I get to spend a lot of time with parents again, them spending time with their grandchild and it feels so great to be home again with them.

Back tracking, when we first got here, my wife and I were really paranoid because of the pandemic, because of how bad the situation is where we came from. We’re scared for our child of getting sick so we always had our guards up against the virus. I met a bunch of guys working out at 5:30am under a drizzling, 35F weather. It was dark, winter, cold and awfully at the peak of the pandemic. It was my second day here in Knoxville and rest assured still jet-lag from our 27-hour flight (thus, the name, Jetlag). We worked out and it felt horrible, I’m not going to lie. But it amazes me how everyone stays for a while after the workout to say a few words, to say a little prayer for the others and for the community. Every workout is different, and I get to learn more about the community, more about what F3 means and how they make their impact in the society. And of course, these men became my brothers. These men lift each other up; cheer and pray for each other when one is down.

I have never seen anything like it. They welcomed me, a visitor, from a foreign country, in the middle of the pandemic, like I’m one of their own.

I absolutely love them, my brothers for life. And I will be forever grateful to them, for making me a better man, better partner, better son, better father – a HIM. And I’m truly honored to be part of this lifetime brotherhood.

MOLESKIN:
Prayers for Drum Major’s daughter, Hunter, who tore her acl; for Lily’s recovery from the hip surgery; Doubtfire’s grandmother-in-law’s recovery, who recently suffered a heart attack;

ANNOUNCEMENTS:
CSAUP at Dog Pound is moved to August 21.

Nice And Threesy

THE SCENE: Hot and Sticky.
F3 WELCOME & DISCLAIMER: Welcome back Cat Gut – you are here on your own volition
WARM-O-RAMA:

SSH x 25 IC
BBQ Squats x10 IC
Tie Fighters 12 + 12 IC
Pickle Pounders x 15 IC

Mosey to the Baseline
High Knees / Mosey back
Butt Kickers / Mosey back
Skips / Mosey back
Bear Crawl / Mosey back
Side to Side / Mosey to Circus Maximus

THA-THANG:
Gather into groups of three for exercises at 2 stations.  PAX 1 does the first exercise at station 1.  PAX2 runs to take over at the next station.  PAX3 then runs back to station 1.  Exercises are AMRAP till your buddy appears.  The two stations were at either end of Circus Maximus.

  • Station 1
    • Merkins
    • Squats
    • Big Boys
    • Plank Jacks
    • SSH
  • Station 2
    • T Claps
    • Lunges
    • American Hammer
    • Windmills
    • Flutter Kicks

MARY:
We stopped for Rocky Balboas on the way back, then closed out with a bicycle race.
COUNT-OFF & NAME-O-RAMA
A perfectly divisible by 3 total of 12.
CIRCLE OF TRUST/BOM:
A friend of a friend passed and that reminded me to live every day as if it is your last.
MOLESKIN:

ANNOUNCEMENTS:

Sandbaggin’ it

THE SCENE: Muggy. Just muggy. Started sweating just doing Cherry Pickers.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
For possibly the first time ever, YHC started out with something other than SSH:
5x Cherry Pickers IC
15x Tn Rocking Chairs IC
10x Tempo Merkins IC
10x Tempo Lunges IC
5x Cobra Burpees OYO

THA-THANG:
Everyone grab a CMU and mosey over to the Dragon. There are 16 cardboard stations laid out a couple feet apart along the path, with a 90lb sandbag at the end.
Starting at the sandbag, everyone mans a station with no skips, leaving the ones at the end unmanned (YHC was prepared for a crowd…)
First PAX schleps the sandbag straight up the grass hill and back down around the path while everyone else does the exercise at their station AMRAP until he gets back.
He hands the sandbag to the next PAX while everyone moves up a station, and then goes to the last manned station.
Once everyone has done each station and carried the sandbag, everyone goes down to the end where the unmanned stations are, grabs a cardboard, and brings it back where they were. Repeat the AMRAPS/Sandbag carry.
For the third round, there are now two options at each station. Each PAX picks which exercise to do at each station.
Round 1:
Calf Raise
Twist Lunge
OHP
Ice Skaters
Curls
V-ups
Squat Thrust

Round 2:
Wood Choppers
Blockees
Squats
Tricep Extensions
Bent Rows
Up/Over Merkins
Alpos

Round 3:
To each his own.

MARY:
Bring the blocks back to the AO. Props to Repeat for schlepping the sandbag and Lebowski for doubling up on the CMUs!
COUNT-OFF & NAME-O-RAMA
8 PAX managed to avoid drowning in the wet air.
CIRCLE OF TRUST/BOM:
My mother in law passed away from Alzheimers about a month ago. As the disease progressed and took more of her mind, she forgot who anyone was. But she never forgot the Lord, and still talked to Him and about Him to all of us. At her Celebration of Life service, we played the old hymn “It Is Well”, because even until the end she knew that it was well with her soul. Ended the COT by singing that hymn.
MOLESKIN:
Thanks to Matlock for calling out the CMUs! The PAX moved a lot of weight today!
ANNOUNCEMENTS:
Off the Chain coming up August 21st! Sign up! Also sign up for Hardship Hill… This will be year 4 and it’s bigger and better every year!