F3 Knoxville

Tag: Mr. Wedgie

Don’t be confused

THE SCENE: Clear 65 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3 Rounds

  • 10 Lunge EL
  • 10 Flutters (4ct)
  • 10 Squats

THA-THANG:

3 Rounds adding 5 reps each round:

  • 5 merkin (10, 15)
  • 10 Flutters (4ct) (15, 20)
  • 15 merkin (20, 25)
  • 20 Flutters (4ct) (25, 30)

3 Rounds:

  • 25 Mtn Climbers
  • 25 Burpee
  • 50 meter sprint

5 Rounds:

  • 30 Burpee
  • 30 meter lunge
  • 30 merkin
  • 30 squat

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Habakkuk 1 and 2. We have a lot of questions about the murder, anger, strife, etc, etc, going on around us. These questions have been brought before God by previous generations. God is at work. He hears our cries, He sees the murder and injustice. He is not sitting idly by watching. Trust Him. Be bold and bring your questions before Him (humbly).
MOLESKIN:

ANNOUNCEMENTS:
Convergence Saturday August 10 7a-8a at Big Ball (Worlds Fair) then head to Redeemer Church for Third F.

Searching for Joy with a 30# Baby

THE SCENE: 70 and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Burpees – 0x OYO

SSH – x20 IC 4CT

Burpees – 1x OYO

BAC – x10 ea 4ct IC

Burpees – 2x OYO

Tempo Merkins – x10 IC

Burpees – 3x OYO

Cherry Pickers – x10 IC

Burpees – 4x OYO

Moroccan Nightclubs – x10 IC 4CT

Burpees – 5x OYO
THA-THANG:
Mosey to the park loop. Relay Run around the loop with the 30# baby and head to Church lot.

  • Vacuum Cleaners –
    • Partner up. 1 on the ground in wheelbarrow position to walk on hands across the lot. Do 5 merkins on the opposite side. Flapjack so partner gets a turn. Do this 2x each for a total of 4 parking lot crossings.
  • Welsh Dragons –
    • Up to 5 reps halfway across the lot.

Mosey back to the park loop. Relay Run around the loop with the 30# baby and head to pavilion next to Lions Club building for some abs-o-rama OYO.

  • 50 LBC
  • 50 American Hammers 4CT
  • 50 BBS
  • 50 Flutters 4CT
  • 50 Edward Scissorlegs 4CT

Plenty of extra time…

Plank Shopping

  • PAX hold plank. Right arm up. Down. Left arm up. Down. Down halfway. Down to 1 inch off ground. Back up. Repeat.
  • Worst Merkin Ever 3x

PAX name an exercise. 20 reps of anything.

  • Squat Jumps (Dolittle)
  • Captain Thors (Mr. Wedgie)
  • Merkins (Wilson)
  • Decline Merkins (Upgrade)
  • Imperial Squat Walkers (Natty)

Time!

COUNT-OFF & NAME-O-RAMA
Mr. Wedgie, Wilson, Upgrade (from Memphis!), Natty, Herbie, Dolittle, Filter.
CIRCLE OF TRUST/BOM:

From Archbishop Desmond Tutu in The Book of Joy – 

“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily too. Perhaps we are just more alive. Yet as we discover more joy, we can face suffering in a way that ennobles rather than embitters. We have hardship without becoming hard. We have heartbreak without becoming broken.”

ANNOUNCEMENTS:
Convergence is Saturday!

finding the finish line

THE SCENE: Lower 60s and no humidity.  Can’t get better
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial walker x10 IC
Three count  merkins x10 IC
Squat and reach x10 IC
Seal claps x10 IC
OH claps x10 IC
THA-THANG:
Mosey out of start point, and out of the park making a left onto Hotel.  Once at the light with Broadway, hit the button for the crossing (which we just missed).  Knock out squats while we wait, then start merkins and the light changes. Hop up and cross over Broadway and run across the Exxon parking lot, making another left down Essary and stop in the Regions bank parking lot

Five exercises on the ground for the escalator.  Start with the first exercise, then run a lap around the bank hugging the outside curb.  Return, knock out first and second exercises and run another lap.  So on adding an exercise to the routine each time.  Exercises as follows:

  • Merkins x10
  • Flutter kicks x10
  • Sit up UPS x10
  • Lunges x10 (each leg)
  • Burpees x10

Once the lead group was close to finishing up, I would break out the hidden chalk and add another exercise.  Which meant going back through the list again to do the new last exercise.  Did this twice with actual exercises and then when everyone was rolling back in after the seventh round I made sure they saw me writing, but number eight was “Just kidding” – Exercises as follows:

  • Crawl bear the drive thru (arrow to arrow on the ground)
  • OH Claps x10
  • Just kidding

10 count recovery then mosey back the way we came.  Again stopping at Broadway and knocking out squats while we waited on the lot.  Someone suggested monkey humpers for the next time…

Mosey back to start point and run right through it and find a bench.  Ran short on time so only got to go through one round of 10 step ups and 10 dips.
MARY:
Maiden voyage of ABsolution (8 ct exercise starting in front leaning rest: 1,2 feet to hands like a burpee and back; 3,4 down onto elbows like a Catalina wine mixer; 5,6 plank jack out and in; 7,8 back up on hands) x5 IC
Flutter kicks x25 IC
Cleve climbers x10 IC led by Swanson
COUNT-OFF & NAME-O-RAMA
9 Strong with 1 FNG!!!: Filter, Wilson, Swanson, Manilow, Pull a Part (FNG, double respect!), Herbie, Mr. Wedgie, Chaucer, Abort
CIRCLE OF TRUST/BOM:
Sometimes you think you’re about to cross the finish line, only to find out the line has moved and there is more work to be done.  It’s funny what when you that finish line comes into view, you feel like you’ve given all your effort because you know you’re about to be able to stop.  In my life, I may think because something is getting marked off the list (so to speak) and that I did something to the best of my abilities.  If I really think about it, I can always find more room for more work to be done or find something that could have been done better.
MOLESKIN:
Chaucer with a job interview coming up, teachers and administrators of our schools as the new year begins, Mr. Wedgie’s friend Matt in his difficult decisions, Filter’s pastor’s daughter (can’t remember her name) and her health
ANNOUNCEMENTS:
Convergence at Big Ball and third F following on Saturday August 10.

30sec HiTech

THE SCENE: Clear, 60°F, Feels like 60°F, Humidity 91%, Wind 1mph from NW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squat 15x IC
  • Little of this, Little of that
  • Tempo Merkins 10x IC

THA-THANG:

  • Mosey around the parking lot at the whim of the Q
  • Timed Exercises 30 sec on, 30 sec off 3 Rounds, 1 min rest between rounds
    • Seal Jacks (SSH with arms going to front instead of above)
    • Merkins
    • Lunges
    • Hip Raises (kick legs to sky)
    • SSH
    • Superman
    • Mountain Climbers
    • Close Squats
    • Plank
    • Burpees
  • Mosey around the parking lot until Q leads back to AO

MARY:

  • Flutter Kicks 20x IC
  • Hello Dollies 20x IC
  • Captian Thor 5x BBS to 20x Hammers
  • Boat/Canoe till time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Leadership – As men in our communities, we need to look for the opportunities to step up into leadership positions and not have the expectation that someone else will do it. We also need to seek out those opportunities for us to become mentors to those men not as far along the path as we are and to seek out mentors for ourselves. Everyone of us need to be sharpening the men following us and in turn getting sharpened.

MOLESKIN:

ANNOUNCEMENTS:

Don’t Skip Anything

THE SCENE: Rain 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 IC

Imperial Squat Walker x 15 IC

Tempo Squat x 15 IC

Overhead Claps x 40 IC
THA-THANG:

Route 66 on Roids: 11 stops along route with 11 reps of each exercise at each location. Except location 11 which gets 66.

  1. Bolt 45s – 11 squats from standing to half then 11 squats from half to bottom out.
  2. Cooler (11 reps left and right) – Side plank on left, scissor kick up, back together, bring knee to chest (4ct); flapjack and do right side.
  3. Dan Taylor – 1 squat:4 lunge to next stop
  4. 11 merkin
  5. Baryshnikov Squats (11) – Feet pointed out, hips out, weight on toes, then squat.
  6. Smurf Jacks (11)
  7. 8 Count BB
  8. Bay City Scissors (Reps 1-5 Vertical scissor; Reps 6-11 horizontal)
  9. Split Jacks (11)
  10. Duck and weave – Pax line up and duck walk to next stop while last man Indian runs between each man.
  11. Flutter Kicks (66 IC)

To stairs at stadium

Squat every other step to top of seats.

Squat every other step to top of seats backwards.

Run stairs with Bobby Hurley at bottom of steps. Start with 1 Bobby Hurley and go to 10.

Back to AO

Flower boxes

10 BBS with feet up on flower boxes

10 each leg split jacks

MARY:
Australian Snow Angel – 10 IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Detachment B-52; 5th Special Forces Group; 1st Special Forces

  1. Minimize fatigue because tired becomes careless
  2. If you show confidence, your team will have confidence
  3. If TL loses temper it effects judgement. Keep cool, think ahead, keep alternative plan in mind. Don’t be afraid to take advice from Team.
  4. Team Work – The key to success, only comes through constant practice and training. Realism must be injected into all phases of training.
  5. Teams that have good physical training have less health problems.
  6. Use tact when reprimanding. Don’t call someone out in front of their peers. Take them aside and let them decide how they are going to correct themselves.

MOLESKIN:
F3 is about building leaders. We build ourselves physically to endure more each day/week but we also learn how to lead the PAX. We can lead in any state and any AO. We are universally trained to lead.

It has been my honor and privileged to be the Brickyard AO Q but it is time to pass the leadership role to another. Herbie will be taking over as AO Q in the next couple of weeks. He is very capable and will lead us well. It will be a new voice up front and encourage, lead, and challenge all of us.
ANNOUNCEMENTS:
3rd F and Convergence on 8/10 will take place at 7am Big Ball (Worlds Fair) followed by breakfast and 3rd F at Redeemer Church at 17th and Highland.