F3 Knoxville

Tag: Passport

cat and mouse

THE SCENE: mid 30’s but not to bad once moving
F3 WELCOME & DISCLAIMER
1. I am not a professional
2. You are participating at your own risk
3. You are responsible for your own wellbeing
4. You are here voluntarily, and you are not paying to be here
5. Know your limits and do the best you can

WARM-O-RAMA:
20 squats
10 4ct merkins
10 Baby arm circles (front and back)

THA-THANG:
Sand bag cat and mouse. The mouse(1 pax w/60# sand bag) would mosey around the park until the cats (everyone else) completed 5 merkins and sprint to catch up. R and R until we circled the park and reached the base of the hill at the new performance lawn where PAX completed the following circut.

1 PAX will care the sandbag to the top of the hill and complete 5 dead lift

into curls with the sandbag

everyone else completes the following exercises. PAX complete 1st excerise as many times as they can while the 1st PAX runs the hill, 2nd PAX on the hill with sandbag, second exercise in list:
Burpee
Hurpee (one burpee with 3 monkey humpers at the bottom)
8 County Body Builder
4 Count Merkin
Wolverine (one burpee with a peter park (left and right))
Simpsons
Inchworms

one all PAX had an opportunity to run the hill with the sand bag we went for a mosey to the performance lawn. at the performance lawn we held plank should to should and using our right hand, dragging the sandbag under the plank to the PAX on our right. R & R across the field and then we came back using our left hand dragging to the PAX to our left.

Once complete we circled up. Each PAX performed a cling to their right should and tossed the sandbag to the PAX on their left. R & R same exercise but shoulder the sandbag on the left and pass to the right.

 

mosey back to AO for MARY

MARY:
We had time for 3 minute ABS. 10 each flutters, lbc’s, box cutters, lbc’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
lead well!
MOLESKIN:

ANNOUNCEMENTS:

Never been in the Big Ball

THE SCENE: 45* and despite the forecast, no rain.  Not sure if I was actually awake or if it was all a dream…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Iron squats
Seal claps
Merkins
Imperial walkers
THA-THANG:
Collect everyone’s keys/phones and mosey out of the start point along the sidewalk adjacent to the convention center, until reaching the Big Ball.  Pause in the shadow of the Big Ball for a set of leg blasters, where Swanson and myself surprise a few by saying we’ve never been in the Big Ball.  To recover from the shock, we blast our legs.  No rest in between: 10 tempo squats in cadence, 10 lunges on four count in cadence, 10 jump squats OYO.

Continue mosey up the stairs beside the Big Ball for descending ladder routine.  I’d planned for rain but was sick of the garage and amphitheater so we moseyed to the overhang on the corner of Clinch Ave and Henley St.  Work your way down the list until you complete the last exercise, then run up the stairs, across the pedestrian bridge across Henley St, and return.  Rinse and repeat removing the lowest number exercise each time through.  Oh yea and touch every stair up and down the stairs.

  • 10 merkins
  • 9 squats
  • 8 sit ups
  • 7 OH claps (4 count)
  • 6 jump lunges (left right = 1)
  • 5 burpees
  • 4 V ups
  • 3 side lunges (each leg)
  • 2 tuck jumps
  • 1 SSH

After about five iterations for the jack rabbits and four iterations for the Clydesdales I polled the audience: Continue through the list until we all complete the ladder, or move on to something else fun.  A reluctant few finally spoke up and said move on, so we did.  Everyone grabbed their laundry and we moseyed back down the stairs beside the Big Ball and underneath where we’d done leg blasters.  I am trying to get some guys to VQ soon, so I took the opportunity to let them lead.  We all did 5 pull ups on the beams, then met out front.  I’d call out someone and ask them to pick an exercise, and lead us in 10 reps of it.  Went something like:

  • 5 pull ups
  • Swanson – led 8 count bodybuilders
  • 5 pull ups
  • Postman – led plank jacks
  • 5 pull ups
  • Walrus – led SSH
  • 5 pull ups
  • Huffy – led V ups

After Huffy finished everyone just assumed 5 pull ups, but I told them to grab their laundry and mosey as we were getting short on time.  Once we crossed WFP Drive onto the sidewalk, told everyone to give it all they had on the sprint back.

MARY:
10 sit ups OYO
Flutters
10 sit ups OYO
American hammers
COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Swanson, Postman, Huffy, Walrus, Jenner, Half Caff, Bubble Wrap (FNG), Dovetail, Passport, G6, Backdraft, Abort (QiC)
CIRCLE OF TRUST/BOM:
Victor Frankl quote from Man’s Search for Meaning: “Love is the only way to grasp another human being in the innermost core of his personality.  No one can become fully aware of the very essence of another human being unless he loves him. By his love he is enabled to see the essential traits and features in the beloved person; and even more, he sees that which is potential in him, which is not yet actualized but yet ought to be actualized.”

Amazon spoke on Saturday about focusing on helping someone else when you’re struggling and in doing so you tend to forget your own pain.  This quote takes that a step further and says that by learning to love our brothers, we truly find and can admire their gifts.  And by realizing those traits in others, we also discover our own potential.
ANNOUNCEMENTS:
Q101 this Saturday, possibly cancelling Big Ball workout to join.  Half Caff has another shirt design which is nearly ready, look for shirt order link soon.

garage workout

THE SCENE: 40* and spotty rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Even/odd static stretch left/middle/right
Hillbillies
Little orphan Annie
SSH
Four count merkins after running under bridge for a dry spot
THA-THANG:
Mosey south towards amphitheater, pausing for last warm up of four count merkins under the bridge.  Hop up and continue moseying up the hill towards 11th Street, then into the parking garage. At the north end up of each floor of the parking garage, there are two exercises.  One for going up the garage, the other for coming back down.  Pretty simple:

Up Exercises

  • Burpees x10
  • Carolina dry docks x20
  • Ranger merkins x20
  • Staggered hand merkins x20
  • Wall worm between large columns on the wall

Down Exercises

  • Burps (leg thrusters) x20
  • Jump squats x20
  • Plank jacks x20 (four count)
  • Jump lunges x20 (four count, ouch)
  • Burpees x10

Two 10-counts and mosey back the way we came, out to 11th Street and back down World’s Fair Park drive.  Once we get under the bridge, partner up.  Partners run in opposite directions around the outside of the two bridge supports, each time they meet do a set of partner exercises.

  • Patty-cake merkins x10 (Three rounds)
  • High five Big Boy sits x10 (Three rounds)
  • Jump squat high fives x5 (Two rounds)

Mary under the bridge where it’s dry, because why not.
MARY:
Box Cutters
American hammers
LBCs
Boat/canoe
COUNT-OFF & NAME-O-RAMA
7 Strong including 1 FNG: Walrus, Swanson, Passport, G-6, Homewrecker (FNG), Postman, Abort
CIRCLE OF TRUST/BOM:
Really just spoke about the events that occurred yesterday, and how no day is promised to us.  Try to treat every situation with love and be a positive force to everyone you meet.  Leave no doubt.

Post Christmas Calorie Burn

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Overhead claps, Manly Arm rotations, Shoulder taps
THA-THANG:

Mosey to Sunsphere for a game of luck of the draw: either 10, 20, 30, 40, or 50 reps depending on what was drawn.

  • Exercises:
    • Merkins
    • Squats
    • Flutter kicks
    • LBC
    • SSH
    • Burpee
    • Lunge
    • Am. Hammer
    • Calf Raises
    • Jane Fonda
  • Mosey to Amplitheater:
    • 100 reps total of
      • Merkins/Squats
      • Lunge/Dips
      • LBC/Step ups
  • Mosey back to fountains and divide into 2 teams.  Each team did Boat/Canoes while one team member ran with coupon down the street and back, tagged the next man, until everyone had carried the coupon.
  • Circled up with coupons for a ring of fire.
    • Held “Al Gore” while coupon was passed doing 5 overhead presses each x 2 rounds.

MARY:

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:
“Better is a poor man who walks in his integrity than a rich man who is crooked in his ways.” Proverbs 28:6
MOLESKIN:
ANNOUNCEMENTS:

The Rockettes vs. The Five Wise Guys

THE SCENE: 35 degrees, dry and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, Baby Arm Circles x 15 forwards and 15 backwards, Shoulder Taps x 15, Rockettes x 10, Cherry Pickers x 5, some Michael Phelps and A Little of This and A Little of That

Then we broke off into 2 teams, which each chose a team captain and team name. Swanson led the Rockettes while Duggar led the Five Wise Guys.

THA-THANG:
Each exercise below was done as a team competition, whichever team won got to choose what exercise we did at the end.

  • Sunsphere: Everyone did an exercise at the bottom of the stairs while one person from each team raced to the top, did 5 reps of an exercise, and raced back down. 1st team done won, best 2 out of 3. Round 1) SSHs at the bottom and merkins at the top. Round 2) Al Gore at the bottom and Big Boy Situps at the top. The Rockettes won and decided on 25 Carolina Dry Docks.
  • Bridges over Cumberland: Everyone from both teams lined up and held a plank while one person from each team bearcrawled across. Once on the other side, the first man went back to a plank and called the next man from their team to cross. Once everyone from your team had crossed, your whole team bearcrawled back across together. 1st team back across won. The Five Wise Guys won and decided on 25 Hello Dollys in cadence.
  • Big Sloped Sidewalk: Everyone held a plank at the bottom while one man from each team raced to the top of the hill, did 5 burpees and raced back down. 1st team done won. The Five Guys won and decided on 25 Jump Squats.
  • Parking Lot with Rock Pile: Each team had there own rock and had 2 minutes to do as many reps of an exercise as a team. Best 2 out of 3. Round 1) Curls. Round 2) Overhead Presses. The Rockettes won and decided for some odd reason on 10 burpees in cadence
  • Parking Lot with Rocks again: Everyone held an Al Gore while one person from each team Bernied across the lot to their team’s rock, did 5 overhead presses and 5 curls, and ran back. 1st team to all finish the exercises won. The Five Wise Guys barely pulled off the win in a photo finish and decided on 15 4-point merkins.

MARY:
Moseyed back to the AO and did some Ring of Fire with American Hammers to kill the last few minutes
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Talked very briefly about our tendency to find a lot of misplaced pride and honor in the things we align ourselves with and how that can lead us to be blindly “all in” for something and/or to view others’ as our opposition or enemies. Be it in sports teams, politics, people we work with, or even our families and churches, we tend to want to see ourselves and our camps thrive and conquer and see our enemies fall and suffer. In this Advent season it’s interesting to reflect on the fact that God could have done that with the Messiah, but instead decided for Him to be born a baby, live a human life and die a humiliating death. God chose to demonstrate grace and humility in a way that most of us would have expected to see victory and glory. So I encouraged us all to reflect on the humility of God and to view others’ as more than just opposition or people who are different than us.
ANNOUNCEMENTS:
A big welcome back to both Knoxville(for the holidays) and the States for Soot