F3 Knoxville

Tag: Pacman

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:

Best Sunrise In America

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.

CMUesday Gorilla Complex

THE SCENE: Low 70s, almost no humidity.  Really a perfect morning to throw some CMUs around.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSHs (about 20); Baby arm circles both ways (about 10); Imperial Squat Walkers, 10.
THA-THANG:
Gorilla Complex: Curls x 8; Overhead Presses x 8; Triceps Extensions x8; ALPOs x 8; Run across AO parking lot to other side and back.  Rinse and Repeat for a total of 8 times.

Bump and Grind: One group starts running up Baby Everest and then down the Dragon back to the AO, where they bump the group from Station 1 to Station 2, Station 2 bumps to Station 3 and Station 3 does the run and then back to Station 1.  Each station does each exercise in succession – AMRAP – until bumped.  We only got about halfway through.

  • Station 1: Start with Curls, next time around Overhead Presses, then Up and Overs, and finally CMU Rows
  • Station 2: Kettlebell Swings; Goblet Squats; CMU Lunges; CUM Push and Pulls;
  • Station 3: Hernias (CMU V-ups); Sidewinders; Sledge Hammers; Flutters with CMU overhead

MARY:
Circle up for some Waxjob led Side Crunches.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Let each of you look not only to his own interests, but also to the interests of others.” Phil 2:4.  I had an experience the other day where God put somebody in my path and counseled me to be patient and listen to what they wanted to say more than to their words.  I tend to hurry conversations along, pulling only information I think is important for me to do what I think I need to do.  What God wants me to do is listen more so I can spot times when I might be able to help somebody.
MOLESKIN:
Prayers for Rainbow’s friend Paul, who is struggling right now; for Waxjob’s family and mother-in-law Karen, who is close to the end of her earthly journey; and prayers for Snag and his Dad.
ANNOUNCEMENTS:
Wesley House work day on June 26.  Sign up and show up!

Bears and laps

THE SCENE: Super muggy, humid and gloomy
F3 WELCOME & DISCLAIMER  – No FNG’s so it was brief
WARM-O-RAMA:
Split Jacks, high knees, butt kickers, Rockettes, some yoga and stretches.  Bernie up baby Everest.
THA-THANG:

-So, I wanted to do something terrible.  Went to the newest path on the NE part of the park.  First light pole – 5 dive bombers, bear crawl to the next light pole, jog to next light pole and start the cycle again.  We did this until we reached the road.

-Jogged to the Overlook.  Did 25’s with merkins and BBS, did a lap around the oval in front of the admin building between sets.

-Back to the AO.  Bear crawl 360 down the parking lot, then Super Mario back, then Frankenstein back again.

– Finished off with a super terrible Ring of Fire that was Al Gore/Jump Squats.  Kinda like a failure to launch.

 

MARY:
Did 10 O-Rings in each direction in honor of the failure to launch.
COUNT-OFF & NAME-O-RAMA

16 Pax, no FNG’s.

CIRCLE OF TRUST/BOM:
Jesus gave us the parable of the seed and the mustard tree to show us that we are all works in progress with small beginnings and then a final fruitful glorious form.  Realize that growth, difficulties, change is all part of God’s plan for us.  Ignore words of discouragement if your path is currently not what you’d like it to be, listen to the words of encouragement as you move forward.
MOLESKIN:
We prayed for Katie who recently had bypass surgery.
ANNOUNCEMENTS:
Safe Haven still needs donations.  CSAUP coming up at Dog Pound.