F3 Knoxville

Tag: Matlock

Disney Sing-A-Long

THE SCENE: The good:  It wasn’t pouring down rain.  The bad:  99.99999% humidity.
F3 WELCOME & DISCLAIMER: I’m pretty sure Gibbler didn’t say it was free or that he wasn’t a professional.  Both of those facts were immediately apparent, however.

WARM-O-RAMA:
I distinctly remember lots of SSHs while Bluebird took his sweet time walking over from his truck to the AO. I think he stopped to re-tie his shoes and picked up a few pennies off the ground on the way.  And then we did some Tennessee Rocking Chairs.
THA-THANG:
We moseyed to the Colosseum (that’s right Gibbler.  The Colosseum. Not the Overlook!).  Once we got there, we started listening to that song.  What’s that song from the Disney movie?  Yeah, that one too, but I’m thinking of the other one.  No, we listened to that as well, but I’m thinking of . . . forget it. We listened to all of them. Well, except for “Bear Necessities.”  Where’s the love for The Jungle Book, Gibbler??

As we re-imagined this as a workout with our 6 year old kids, Gibbler had us do pyramids.  I’ll be honest, I don’t remember all of the exercises, or in order.  Just know that we blasted our legs and our abs for a solid 25 minutes or so. Occasionally, we’d break for a long bear crawl (incident free today, thank goodness) or a run around the loop.  Mumblechatter was at a high level throughout.

Heartbreakingly, it was time to head back to the AO far too quickly.

MARY:
At the AO, it was Capt. Thors up to at least 6/24 before a merciful 15 seconds of stargazers closed us out and the last song of the day gently swirled down our ears (“I’ll Make A Man Out Of You”? Honestly, they’re all running around together in my head right now, so I can’t remember.)
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“I wish it need not have happened in my time,” said Frodo. “So do I,” said Gandalf, “and so do all who live to see such times. But that is not for them to decide. All we have to decide is what to do with the time that is given us.”
MOLESKIN:
Another Tolkien quote:  “The old that is strong does not wither.”  This one is dedicated to our very own BlueBird, who hits 59 tomorrow.  Happy Birthday, BlueBird!
ANNOUNCEMENTS:
Sign up for the Off the Chain CSAUP and try to pick up a Wesley House Q on Wednesday afternoons.

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

Nice Hat

THE SCENE: It’s a beautiful day in the neighborhood.
F3 WELCOME & DISCLAIMER: I’m not a professional.  You can spit on each other if you’ve been vaccinated.
WARM-O-RAMA:
SSH x 25
BBQ Squats x10
Tie Fighters 10 + 10
Plank Jacks x 20
Cherry Pickers x 5
From the baseline:

  • High Knees across the lot,
    • then down the slope to the edge of the baseball field.  Feel the dewy grass on your face with 5 Merkins.  Up the slope for 20 Big Boys.  Mosey back across the lot.
  • Butt Kickers
    • 10 Merkins down, 15 Big Boys Up, Mosey back
  • High Skips
    • 15, 10, back
  • Bear Crawl across the lot
    • Bear Crawl down the slope for 20 Merkins, 5 Big Boys.  Mosey back
  • Side to side across the lot.

Find a battle buddy to close out the warm up.
THA-THANG:
Mosey to block paved parking lot.  One pax heads clockwise around the lot, buddy heads counter clockwise.  Do 10 partner Merkins when you meet.
Then 8, 6, 4, 2.

Assemble at the bottom of Pickets charge, by the lacrosse field.
Throw out 5 Froggy Squats and head up Pickets.  At each flat, do 10, 15,… Froggy Squats.  We got to 25 at the overlook.

After admiring the sunrise for the 6 we offered 15x4ct Plank Jacks to the view, followed up with 10 Inchworms/stargazer combos and 20+ Dips, finishing on the 6’s count.

On the Mosey, we broke off the onramp to the far side of the Asylum for 10 Tempo Merkins, then Moseyed down the hill to the Rock for 10x4ct “English Cucumber” pickle pounders, before a light Mosey back to the AO.

MARY:
The Wind Cried Mary – Slow LBCs to the sounds of Jimi.
COUNT-OFF & NAME-O-RAMA
13 Strong!
CIRCLE OF TRUST/BOM:
F3 is lots of opportunities to have adventures. Slipping and sliding on Skunk hill in the snow. Running up and down Everest and dragging logs around the parking lot with mumblechatter and stargazers. I do all these things not to keep fit, but to say that I’ve done it. And to have done it next to you guys. Because that makes us friends. And those adventures makes us the sort of friends who’ll say “Nice Hat. You look like a Dickhead.”
MOLESKIN:

ANNOUNCEMENTS:
Wesley House tomorrow.  Dog Pound CSAUP next month.