F3 Knoxville

Tag: Otis

How to Kraken a CMU

THE SCENE: Muggy with a capital “M”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct IC) x 25; BAC (4ct IC -forward and reverse) x 10; OH Claps (4 ct IC) x 10; This and that; Tempo squats (IC) x 15.
THA-THANG:
This morning, we battle the Kraken with CMUs.  So, grab your CMU and make your way to one of 8 stations.  Complete the exercise at the station and then do a lap around the AO parking lot, past your last station to the next.  Each station’s exercise has a high rep or low rep choice.  You are free to pick either option.  You must carry your CMU on your lap around, alternating carry as follows:

Westbound:  Overhead carry (Cusak carry);

Southbound: Farmer carry, right hand

East bound: Tray carry out front;

Northbound: Farmer carry, left hand.

The stations are as follows (incl. rep choices):

  • Overhead press (25/40);
  • Froggy Crunches, 4 ct (15/25);
  • Curls (25/40);
  • Kettle Bell swings (25/40);
  • CMU Merkins (25/40);
  • Flutter Kicks w/ CMU held up (25/40);
  • Blockies (10/20); and
  • Goblet Squats (20/30).

I think we had enough time for everybody to complete one circuit. Very little mumblechatter today.  I’m guessing this was because the Pax was disappointed in how easy it was.  I’ll ramp it up next time.
MARY:
25s of Reverse Lunges and BBS, running Baby Everest in between.  Cut it short to gather at the top and watch a beautiful sunrise for a moment.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
On this day in 1954, Elvis made his debut on local Memphis radio with “That’s Alright Mama.”  It is a reminder to me that big things start small.  We don’t need to focus on some great challenge or goal all at once.  God gives the ability do great things by simply taking that small first step.  ” I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” (Matthew 17:20).  The smallest seeds planted with faith still produce huge trees.  Let’s keep striving, regardless of how small our efforts seem.  They will bear fruit.
MOLESKIN:
Prayers offered today for Snag’s father and continued healing and recovery.  Prayers offered also to Snitch’s 2.0, Ava for a quick recovery from her accident, so that she won’t have any complications, and praises that it wasn’t more serious.  Also, we enjoyed quite the sunrise this morning with a beautiful rainbow.
ANNOUNCEMENTS:
Don’t forget “Off the Chain” CSAUP at the Dog Pound on the 18th.  Sign up!

25s on the 26th

THE SCENE: Just about perfect for running around.
F3 WELCOME & DISCLAIMER:  Aye-Corona.  I’m not a medical professional.
WARM-O-RAMA:
Straight into it with the Side Straddle Burpee Block of Fire.  PAX do SSH IC while each HIM goes in turn to grab a CMU from the pile and rejoin the group with a Burpee flourish.  This was worse than Cat-Gut’s birthday.

THA-THANG:
25s around various spots of the Asylum:
AO: Blocky Balboas (4ct) / Asymetrical Merkin (1 ct)
Corner 1(Top of block paved lot): BBS / Hello Dolly (4ct)
Corner 2 (other end of block paved lot): Plank Jacks (4ct) / Crab Jacks (4ct)
Corner 3 (Top of Circus Maximus) : Upright Humper (Al Gore’s Calf Raise) (4ct) / Iron Mike (2ct)
Corner 4 (Bottom of Circus Maximus): Captain Thor (up to 4 => 20, 3 =>15, etc.) / Reverse Crunch
Pavalon: Dips / Table Rows
Back to the AO and round again.
We did three laps and finished with the last set of Balboas and Merkins.

MARY:
Time to tidy up with Freddie’s Ring of Big Boy Block Return.  PAX do Bicycle Race (Freddie Mercury’s to said song with a Big Boy on every Bicycle/Bike) while putting the blocks back in turn.  We went through the song twice to get all the blocks away.  It’s a 3:00 song.

COUNT-OFF & NAME-O-RAMA
Fortunately only 9 HIMs, or we might have needed a third repeat of the song!
CIRCLE OF TRUST/BOM:
I’ve been struggling to adjust to the new normal.  I lost my way mentally in March and April.  Getting back out in the gloom really helped anchor me once more and I’m feeling better about myself.  Thanks to my brothers for that.

CMCMUs

Official Transcript

Snitch: CMCMUs?

Doublewide: MRNOTCMUs.

Honeydew: OSAR

Humpty: MRCMUs2

Otis: CMCurls?

Snag: LIB! MRCMUs

Spring Training at the Asylum

THE SCENE:  Foggy, cool and damp – perfect for a VQ
F3 WELCOME & DISCLAIMER:

Short and sweet.  Modify if needed.  Not a professional.  Work hard.

WARM-O-RAMA:
Light Pole to Light

Jog

High Knees

Butt Kicks

Karaokes

THA-THANG:

Let Spring Training Begin…..

  • Mosey to the other lot for some Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey to the next parking lot for some shuffle ladders across parking lot
    • 15 sec Shuffle, 30 sec Shuffle, 45 sec Shuffle, 60 sec Shuffle, 45 sec Shuffle, 30 sec Shuffle, 15 sec Shuffle (15 sec rest between reps)
  • Mosey to the Chapel for more Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey to the Baseball Field – Left Field Line
    • 5 x Poles (jog from LF line to CF, Sprint from CF to RF)(Turn around and go back)
      • Between each Pole Abs (Flutters, Hello Dollies, LBCs, Big Boys, Planks)
  • Mosey back to the Chapel for another set of Plyos (10 – Squat Jumps, 10 – Tuck Jumps, 10 – Side to Side)
  • Mosey back to parking lot for some more shuffle ladders across lot
    • 15 sec Shuffle, 30 sec Shuffle, 45 sec Shuffle, 30 sec Shuffle, 15 sec Shuffle (15 sec rest between reps)
  • Mosey back to the AO

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Explained the ongoing chaos in my life.  For the last month or two, more and more responsibilities and obstacles have been added and I have been poorly managing them.  I am working on controlling the items I can, taking the time to decompress and be the father and husband I want to be.  Control the Chaos.
MOLESKIN:

ANNOUNCEMENTS:

Raise the roof

THE SCENE:

Cold and dry (snow clouds brewing overhead)

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:

4ct SSH IC x 20; 4ct Tie Fighters IC x 11 (balance the force); 4ct Monkey Humpers x 11; 4ct Grady Corns x 20; Michael Phelps (to loosen up the shoulders for the pain to come); Great mumble chatter… for now.

THA-THANG:

Inspired by the monthly challenge… CMU Thrust-o-rama = 50 Thrusters OYO/lap around AO/rinse and repeat 3 times; Jump Squats and LBC’s while waiting for 6 (much huffing and puffing ensued/became quiet)

Mosey down to lower parking lot for some Group Therapy… 4ct Merkins IC x 10 (led by @Code Brown) at first corner; mosey to next corner together and completed 4ct Hello Dollies x 10 (led by @Rainbow); mosey to next corner together and completed 4ct SSH x 10 (led by @Fabio); mosey to next corner together and completed 10 Burpees OYO; mosey to cloud together and completed trifecta of 20 x Big Boys/20 x LBC’s/20 x Flutter Kicks; mosey over to Pav-a-lon together and completed combo of 20 x Jump Ups/Step Ups and 10 x Table Rows; Bear Crawled our way together up the hill leading to AO from Pav-a-lon; completed a couple laps around AO with 21-man Indian Run (made certain to put @Cat Gut near the front behind QIC to keep a reasonable starting pace) – @Coolio showing the PAX the perfect “Fox-trot”; circled up at AO for some MARY

MARY:

Cooled it down with 4ct Hello Dollies x 50-something (led by @Coolio); a healthy dose of Boat Canoes (led by @Cat Gut); 4ct SSH x 20 (led by QIC); knocked out 4 Jack Webbs; and finished with a handful of Cherry Pickers and Groin Stretches

COUNT-OFF & NAME-O-RAMA

21 HIMs got it done!

CIRCLE OF TRUST/BOM:

Shared scripture that QIC has been meditating on recently in pursuit of “cleaning up my act” by living more intentional in my spiritual life, my emotional/social life, with respect to my physical health, and my financial health. Shared Psalm 127:1 and spoke about the importance of recognizing the Lord must build our “house” or we labor in vain; Reminder we each have various “houses” that we are building – our home life (house), work life (house), church life (house), and private/secret life (house).  Important to inspect these houses and be sure the Lord is the master builder and foundation.

ANNOUNCEMENTS:
Convergence and Q 101 on Sat, 2/29 at Asylum at 7am; Bring food and drink for Wesley House donations (next week last week to donate)