F3 Knoxville

Tag: Matlock

TRIP TO COLOMBIA

THE SCENE: 40s and damp
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
OHC, LBAC(f), LBAC(b), Cherry Pickers, Windmills, Temp Merkins, Mountain Climbers, Tempo Squats, SSH
THA-THANG:
Mosey to small Hill on the East side of the Park:

  • COLOMBIAN NECK-TIE: PAX do varying distance runs and back with increasing colombian neck-ties upon each return to start. Each did about 13 rounds on avg.
  • Mosey to Playground for Aiken Legs: 20 Box Jumps, 20 Lunges, 20 Iron Mikes, 20 Squats
  • Mosey to CMU Parking Lot.  4 Corners: sets of 10,15,20,25 of the following exercises with CMU:
    • Merkin Overs
    • Curls
  • Line up on curb and Battle Buddy Up for DORA: 50 Burpees, 100 Flutters (4ct)

MARY:
No time
COUNT-OFF & NAME-O-RAMA
26 Strong
CIRCLE OF TRUST/BOM:
Proverbs 1: The beginning of wisdom starts with the fear of the Lord.  Do you fear the Lord, or man?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Arsenal Launch.

Rainbow Connection

THE SCENE: 50 with a steady drizzle.  Perfect weather (to head to the Pav-a-Lon!)
F3 WELCOME & DISCLAIMER You know the drill.
WARM-O-RAMA:
We get the music started early.  It’s time to celebrate Rainbow taking the shovel flag, so celebrate we shall.  Did you know Rainbow was named after his favorite My Little Pony? I did!  First song:  “Rainbow” by Sia from the My Little Pony, the Movie Soundtrack.  Did you know there was an actual My Little Pony Movie? I didn’t!

Let’s get the burpees out of the way, shall we?  Burpee ladder: SSHx 10; 2 burpees; BAC-forward x 10; 4 burpees; BAC-backerds x10; 6 burpees; ISW x 10; 8 burpees; Rockets x 10; 10 burpees.
THA-THANG:
As Robert Plant belts out “Rainbow” from his Digging Deep: Subterranea album (not exactly Now and Zen), we head climb another ladder: Run a lap around the pav-a-Lon building, perform a table row and dip.  Run another lap, completing 10 laps total.  After each successive lap, add a table row and dip up to 10 reps each.  Enjoy Kacey Musgrave singing her song . . .you guessed it, “Rainbow.”

As we finish the ladder, “Long Live Rock ‘N’ Roll” by Rainbow starts blaring.  Freshly energized as only heavy metal can do, we mosey at a fast clip to the Narthex.

At the Narthex, we mellow things out.  We’re descending a ladder of Froggy Squats then regular squats, starting at 10 each, down to 1.  It’s Froggy Squats + Rainbow celebration, so that means one song only:  “Rainbow Connection” by Kermit The Frog.

The Pax wets its feet from the Narthex to the Chapel, finding a dry spot on the floor, for a Hurricane Hoedown.  That’s flutter kicks x7 in seated position with hands over head, flutters x7 in reclining “power T” position, and then regular flutters x 7.  We work our way down from the set of 7 to 6, then 5 . . . .to 1, while we enjoy the pop stylings of Rainbow Kitten Surprise performing “American Shoes” followed by “Somewhere Over the Rainbow” by the big Hawaiian Ukulele dude Israel Kamakawio’ole.

Seeing that the far pavilion by the baseball fields was ocupado, we stayed put for some 25s of Merkins and BBS overwhelmed by even more Rainbow “Since You Been Gone.”  We mosey back in the rain to the vocal stylings of even more Ronnie James Dio and “Rainbow in the Dark” to the Pav-a-Lon, where we close out 3 minutes of high knee step ups and then 2 minutes of plank with Elvis crooning “Pocketful of Rainbows” (From the G.I. Blues movie, btw).

MARY:
I guess the planks should be here.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A conspiracy is an agreement between 2 or more people to act in harmony toward a common end.  While we think of that word in a negative context, being the AO Q has shown me it can be positive.  Many HIMs at the Asylum have conspired to act together to make us all better.  I’ve not been a leader so much as just a part of a conspiracy to lead.  Being part of that has humbled me beyond belief.  Rainbow has been part of the conspiracy for many years.  Now, he’ll be the one directing us.  I couldn’t be more excited for our AO than I am right now.  Thanks to all for pushing me to be better every day.
MOLESKIN:
More from the Q Source:  What is required for men to conspire with each other to move themselves and others toward Advantage?  Trust.  How do we gain trust?

1) Candor (i.e. honesty with ourselves and others);

2) Commitment (toward the common goal);

3) Consistency (showing up regularly so that others know they can count on you);

4) Contentment (demonstration of stability of emotion regardless of the situation);

5) Courage (to do what is uncomfortable – to challenge yourself and your brothers).

We have that in spades at the Asylum, men!
ANNOUNCEMENTS:
Please bring napkins, 55 gallon trash bags and copy paper for Hope House.  Also, Saturday at Sandy Springs Park, we have a new Maryville AO kicking off!).

Light Pole Leapfrog

THE SCENE: 35ish, calm, and clear. Nice morning to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Promised on Slack to do zero burpees, so:

Zero burpees OYO
25 SSH IC
2 Burpees OYO
5 Cherry Pickers IC
4 Cobra Burpees OYO
10 Tempo Merkins IC
6 Burpees OYO
20 LBAC fwd/backward, OHC IC
8 Burpees OYO
15 4-ct Monkey Humpers IC
“Warmed up yet?” (No answer from the PAX)
10 Burpees OYO
“Warmed up yet?” (Still no answer from the PAX)
12 Burpees OYO
“Warmed up yet?” “YES!”
“OK, grab a CMU and head for the first light pole by the restrooms.”

THA-THANG:
Split into 2 groups.
One group starts at first light pole, other group at the second light pole.
While second group does reps at light pole, first group runs past them to the 3rd pole and begins reps.
Once the last man has started doing reps at the 3rd pole, first group stops reps and leapfrogs to 4th pole.
Each exercise was performed at 3 poles by both groups:

Curls
Squat Thrusts
Up/Over Merkins
BBS with CMU on chest
Alpos
Wood Choppers
Overhead Press
V-ups with CMU
(Lawn Mowers and Squats would have been next, but ran out of time)

Mosey on back to the pile and put away CMUs

MARY:
No time today, although V-Ups were the last item on THA-THANG.
COUNT-OFF & NAME-O-RAMA
15 strong for CMUesday. Good to see Showcase back out in the gloom, also graced by the presence of Francios, downrange from the Carolinas.
CIRCLE OF TRUST/BOM:
Repeat from a week ago Saturday, but none of these guys were there and I still need to hear it myself… We have a dog. She’s pretty smart. Knows what we want her to do. But when she’s in her bed, she doesn’t want to get up. Just looks at you like, “Nah.” “Time to go upstairs!” “Nah.” “Let’s go outside!” “Nah.” So I have to physically dump her out of her bed onto the floor. Can’t be pleasant. She knows what she should do. It would be better if she would just get up. I’m sure she knows the dump is coming. Wouldn’t happen if she would just get up. But she still doesn’t obey. Message received, God.
MOLESKIN:

ANNOUNCEMENTS:

Monday Grinders

THE SCENE
43, breezy with a little rain towards the end


WARM-O-RAMA
25 SSH
12 Tempo Squat
10 Baby Arm Circles Fwd
10 Baby Arm Circles Bkw
12 Imperial Squat Walkers
20 4ct Rocky Balboas
12 Tempo Merkins

 

THA-THANG
Line up along one side of parking lot

Jelly Legs
Start on one side of parking lot.
R1: Hold squat position for 10 count, perform 10 squats, run to other side, do 2 Burpees run back
R2: Hold squat position for 20 count, perform 20 squats, run to other side, do 4 Burpees run back
R3: Hold squat position for 30 count, perform 30 squats, run to other side, do 6 Burpees run back
R4: Hold squat position for 40 count, perform 40 squats, run to other side, do 8 Burpees run back

Line up on the side of the parking lot opposite the CMUs and partner up with Battle Buddy.

 

Grinders
Battle Buddy 1 lunges to the first cone (12 lunges total) then sprints to 2 second cone, does 3 reps of the exercise and lunges back to where he started while Battle Buddy 2 is jumping air rope. Switch.

Each round increase by 3 reps until each man does a total of 15 reps.

Exercises are:
Rd 1 = Curls
Rd 2 = Over Head Press

Line up at the base of the hill next to the parking lot.

 

Merkin Hill
Run up and down hill doing the following:

R1: Start at bottom of hill with 15 HR Merkins, run to top and do 15 4ct Flutter Kicks, run to bottom
R2: At the bottom of hill do 10 HR Merkins, run to top and do 10 4ct Flutter Kicks, run to bottom
R3: At the bottom of hill do 5 HR Merkins, run to top and do 5 4ct Flutter Kicks, run to bottom

 

MARY
25 4ct American Hammers
20 4ct Hello Dollys
ATMs

 

COT/BOM
21 PAX including 1 FNG (Cloud 9)

Proverbs 4:23 – “Above all else guard your heart (i.e. your mind, will, and emotions), for it is the wellspring of life.”

BLUF – Guard your mind, set your standard and don’t quit. We are not meant to simply coast through life, we meant see every day as an opportunity to get better and make a difference. Life isn’t measured by failure or success, it’s measured by impact.

 

Dora’s Cold as Ice

THE SCENE:  Probably around 29 or 30 degrees at circle up but the wind chill was BURRR
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed things up with 20 SSH on 4ct, Thai Fighters 10 R and L, Plank Jacks on 4ct x10, Tempo Merkin x10, Windmills on 4ct x10…curb for Rocky Balboas x20 mosey to grab a CMU
THA-THANG:

Took CMU’s down to pavilion for some battle buddy DORA’S. 150 CURLS, 150 OH PRESS, 150 BLOCK MERKINS, 150 SQUATS…While one buddy did reps other ran up to light pole for 2 burpees then back to relieve partner one.

Once 6 completed the set: Rifle carry CMU’s back to pile and mosey to tail of dragon for Route 66.  Performed Route 66 with single count plank jacks.  When completed finished running up dragon and ended up at bottom of little everest.  Grab same battle buddy.  While buddy one runs up little everest for 2 burpees buddy two waits at bottom performing AMRAP LBC’s.  Each buddy got 3 trips up the hill. Recover to AO for circle up.

 

MARY:
Back in time for 10 4ct SSH then 6:15
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:13

I can do all things through Christ who gives me strength.

 

Talked about not listening to the doubts we have in our heads.  That we can’t let our doubts get in the way of doing.  If we’re waiting to act when we are comfortable or have all the answers we won’t ever act.  God asks us to take the leap and trust he will be there.  We aren’t perfect and won’t be.  Don’t let that stand in the way.