F3 Knoxville

Drexler is the new Barkley?

THE SCENE: Mid-60s, post-rain, really nice!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

The Q was late, so Hot Tub got us started with SSHs, Q arrived in time to throw in some Cherry Pickers.  Time to Mosey
THA-THANG:
It’s the Barkley.  But with 25s at each station, so I guess that makes it the Drexler, although there was this whole Slack back and forth that led to that.  Trust me, you just had to be there.

 

So, the Barkley is the circumnavigation of the top of Everest, the Colosseum, and the the Asylum building.  There are 4 stations to check in:

  • Station 1: 25s of Merkins and Big Boys;
  • Station 2: 25s of Calf Raises and LBCs (4 count for each);
  • Station 3: 25s of Carolina Dry Docks and Amer. Hammers (4 ct)
  • Station 4: 25s of flutters (4 ct) and squats

Complete as many laps as possible. (2-3)

MARY:
None today.  Ran out of time.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Grief has been on my mind lately.  We all grieve. We grieve the loss of a loved one, the loss of friendships, the loss of a marriage, a job, a pet, activities or function from injury.  The list goes on.  If we don’t deal with it, it will deal with us.  It will get out and cause damage.  For me, I get angry at people I love for no reason.  Rely on God to help, reach out your brothers in the Pax, to loved ones.  Exercise the body, the spirit, and the mind.  Don’t let grief take hold of you.  Hat-tip to Omaha for the verse for the day: 2 Corithians 12:9-10
MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill – sign up and help with obstacle builds!

Back-And-Forth

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

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.

Pleasure Cruise

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

Mystery Station Number 4

THE SCENE: Air Temp: 70°. Asphalt Temp: 700°.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC | Rockettes IC

THA-THANG:

Partner up. Alternate working your way through the list of exercises and running to the next station and back. After both partners have done all three exercises, advance to next station. Rinse. Repeat. Enjoy.

Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Mountain Climbers
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • BBS

Station 4

  • REDACTED

The Q got the stations out of order, audibled the wrong station while waiting on a truck on the boat ramp, and—as a result—cheated the PAX out of station 4. We will work to rectify this ASAP.

MARY:

  • Fellowship Mosey™️

COUNT-OFF & NAME-O-RAMA

Ten HIMs, including La Bamba from CLT.

CIRCLE OF TRUST/BOM: