Otis – Page 20 – F3 Knoxville

Back-And-Forth

August 26, 2021 Waxjob

THE SCENE: Muggy with a little fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
5 Burpees OYO
LBAC x15 IC each way
Tempo sissy squats x10 IC
Calf raises x20 OYO

THA-THANG:
Mosey on up the trail to about the middle of the path between the AO and the base of Everest.
There are 18 cards, one at each light pole.
Start at the middle (pole #9), do the exercise on the card, then go to pole #10, then pole #8, then pole #11 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last couple of cards – Flutter Kicks and Burpees… sorta.

MARY:
Remember those Flutter Kicks and Burpees? Yeah. Did ’em.
COUNT-OFF & NAME-O-RAMA
14 strong this morning!
CIRCLE OF TRUST/BOM:
Philippians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

Where are your thoughs pinned? When everything goes slack, when you have downtime, when you’re pumping gas or driving the kids to school, where does your mind go? Train your mind’s muscle memory to go back to the things mentioned above.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:
Harship Hill Oct 2!

The Pavilion Grinder

August 17, 2021 Rainbow

THE SCENE: 72 degree Hot Box
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on the 4ct

Tai Fighters x10 L and R

Tempo Merkin x10

Curb for Rocky Balboa’s x20 Mosey to other end of lot for 12 4ct Plank Jacks, Back down for some “This and That”, Butt Kickers to mosey to Pavilion
THA-THANG:
35 Minute Timed Workout

1 Min SSH
:30 Al Gore
1 Min Burpee
:30 Plank
1 Min SSH
:30 Wall Sit
1 Min Burpee
:30 OH Claps
1 Min SSH
:30 Squats
1 Min Burpee
:30 Plank
1 Min SSH
:30 Wall Sit
1 Min Burpees
2 Minute Run
1 Min Table Row
:10 Sec Rest
1 Min Dips
:10 Sec Rest
1 Min Merkins
:10 Sec Rest
:30 Table Row
:10 Rest
:30 Dips
:10 Rest
:30 Decline Merkins
:10 Sec Rest
2 Minute Run
1 Min Wall Sit
10 Sec Rest
1 Min Squats
10 Sec Rest
1 Min Step Ups
10 Sec Rest
2 Min Run
1 Min Flutter Kick
10 Sec Rest
1 Min Box Cutters
10 Sec Rest
1 Min Big Boys
10 Sec Rest
2 Minute Run
1 Min Seal Claps
1 Min OH Claps
30 Sec Seal Claps
30 Sec OH Claps

MARY:
No Time
COUNT-OFF & NAME-O-RAMA
It’s easy to get into a workout and make it about us. How hard it is for us. To think about ourselves. We do it too often. Encouraged each brother to look outside of themselves. To reach out to another brother today. To check in. To say they had their 6.

Asylum Tour

August 10, 2021 Rainbow

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.

Pleasure Cruise

August 4, 2021 Rainbow

THE SCENE: Not bad. Mid 60’s at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH then mosey to lower parking lot for some Baby Arm circles forward, backwards, overhead claps, and front claps all on 4 count. 12 reps apiece. Then a mix of a Rockette and Windmill.
THA-THANG:
Mosey to hill on the dragon. Pulled random cards of Hill Sprints, Merkins x25, Bear Crawl up and Crawl Bear down, Mosey to AO Flagpole and back, 20 Dry Docks, More Sprints

Mosey to Overlook. Random cards there too? 25 Merkins, 3 laps around circle, 20 squat jumps, 25 4ct flutters, 20 4ct lbc, OH Claps with a lap

Mosey to Cloud. What do you know? Random cards there as well! Run to pavilion for 20 table rows then back to plank, 25 dips, 20 step ups, 20 4ct LBC, 25 merkins, 20 4ct Hello Dolly, then Repeated a few then 10 burpees

Back to AO for…

MARY:
20 4ct Freddie Mercury, 20 4ct Flutter, finally 12 tempo Merkins to close out
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Obama’s Birthday Today and his quote:

Take of your bedroom slippers. Put on your marching shoes…shake it off. Stop complaining. Stop Grumbling. Stop Crying. We are going to press on. We have work to do.

Barack Obama

MOLESKIN:

ANNOUNCEMENTS:
I

Best Sunrise In America

June 29, 2021 Rainbow

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.