F3 Knoxville

Tag: Matlock

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.

 

Parking Lot Circuit

THE SCENE: Very Foggy morning, but cool (68 F)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Tempo Merkins, Rocky Balboas, and different jogs across the parking lot (buttkickers, high knees, and Karaoke)
THA-THANG:

After moseying to the 1st of 3 parking lots, we started a circuit of the 3 parking lots. Circuit involved starting with 5 of an exercise, run to the end of the parking lot, complete 10 of the exercise, run to the next parking lot, complete 15, run to the other end complete 20, run 15, run 10, run 5, run to the starting point, and start the circuit again with a new exercise. Exercises are as follows:

  1. Burpees
  2. Bigboys
  3. Squats
  4. Merkins
  5. Hello Dollys
  6. Exercise of Choice

MARY:
Gave a HIM choice of exercise to lead before time was up.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Words taken from Adolph Brown’s Blog DocSpeaks.com:

The phrases being grateful and being thankful are often used interchangeably as a result of most dictionaries listing them as synonyms.  However, there are subtle differences between the phrases.   The word thankful is defined in the Oxford Dictionary as “pleased and relieved.”  The word “grateful is defined as “showing an appreciation of kindness.”  Here is where the distinction lies; being thankful is a feeling, and being grateful is an action.

Being grateful has two parts, one part is about appreciating what one has, and the second part is about recognizing where the goodness comes from (often an altruistic act).  Being thankful implies one is acknowledging their appreciation for something that someone has given them.  Per the old adage, “action speaks louder than words,” being thankful is an expression of words we use to acknowledge a kind act, and the action of gratitude is a deliberate practice. Being grateful builds on being thankful by helping us give deeper meaning to our lives, make sense of our lives and learn to affirm those around us for their roles in our lives. One can be thankful without being grateful, but one cannot be grateful without being thankful.

“Cultivate the habit of being grateful for every good thing that comes to you, and to give thanks continuously. And because all things have contributed to your advancement, you should include all things in your gratitude.”

― Ralph Waldo Emerson

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 😉

The Crown

THE SCENE: The 4th of July is over and great as our country is, we might be a little self absorbed and could stand to consider somebody else’s homeland for a minute. 
WARM-O-RAMA:
Fish & Chips x25 IC

Camilla Parker-Bowles x10

The Bollocks (everybody is good for ten more years, Science promises!)

The Picadilly

THA-THANG:
Harry Kane on baseline. Kyle Walker to the other side. Bear crawl to pick a rock.

The Denmark, which I forgot in the warmup.

Round the circle AMRAP laps. Many authentic and respectful English excercises, including the Wanker, the Tosser, and some others that I don’t remember.

Up mini cardiac for another Denmark,

15-10-5: Dips, HR Merkins, LBCs, Flutters, Al Gore until 6, all on our way down Cardiac.

Coolio guided us to safety, and Crab Legs stretched us out to end things.

CIRCLE OF TRUST/BOM:
The big praise was that QVC showed up today
MOLESKIN:
Followers of Jesus, as a whole in this country, may not be recognized as being “peaceable, gentle, open to reason, full of mercy” (to quote the apostle James). Surely it’s our responsibility in the public square and on twitter as much as it is in our personal relationships.