F3 Knoxville

Tag: Pink Palace

21’s and Fellowship

THE SCENE: 32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 windmills 4X

5 Chery pickers

10 LBAC forward and then backwards
THA-THANG:
Mosey over to the rock pile and grab a rock

  • 21’s curls – 7 lower curls, 7 high curls, 7 full movement.
  • 7’s – OHP and burpees – Run to the boat dock and do the burpee
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Tricept extensions and jump squats at the turn about
  • Hold plank wait for the 6
  • 21’s
  • 7’s – goblet squats and V-ups at the end of Bearmuda Triangle.
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Rows and merkins at the bathhouse.
  • Hold plank wait for the 6
  • 21’s
  • Fellowship mosey(TM) back to the AO hold plank to Time.

 

Go Touch Dwayne and Come Back Here…

THE SCENE: Clear, starry morning. Almost pleasant 

F3 WELCOME & DISCLAIMER Did this, Ribbed asked for repeats as needed 

WARM-O-RAMA:

SSH IC x15

Cherry Pickers IC x%

LBAC x15 each way 

Tempo Squat IC x10

Tempo Merkin IC x 10

THA-THANG:

Grab a CMU and a buddy 

One partner Farmer Carries the CMU’s towards the Boat Ramp while the other does 15 BBS then moseys to their partner. Repeat. Exercises to complete: 15 BBS, 15 Merkins, 15 Squats. Repeat as necessary until reaching the bottom of the stairs. Wagon Wheel to the SIX. 

Each HIM grabs a cardboard piece with an exercise on them. Line up and complete your exercise while the HIM at the front of the line bunny hops up the steps, runs up the “Dwayne” the rock, and returns to PAX. Each HIM moves down the line to the next exercise. Time to complete one Round. (Special Note: No one seemed to find the “extra credit” exercise of Man-Makers written on some cardboard at the top of the hill at Dwayne. I know that @Trunk is mad he missed it).

Exercises Performed: 

  • Squats 
  • Kettlebell Swings 
  • CDD
  • Blockees
  • Flutter Kicks 
  • V-Ups 
  • BBS 
  • LBCs 
  • OH Press 
  • Freddy Mercury 

 

MARY:

Ring of Fire: Only one HIM being extra doing clap merkins (You know who you are). 

COUNT-OFF & NAME-O-RAMA

12 HIMs showed up in the Gloom this morning! 1 DownRange from F3Franklin. Thanks for joining us @Corncob! 

CIRCLE OF TRUST/BOM:

For those who have attended my Q’s in the past, you know that I go one of two ways. Thoughtful, well-researched, and readout of my notebook WORDs, and those that come to me randomly. This morning I want to talk about patience. BACKGROUND: I spent several hours on the phone with two cell phone providers trying to figure out why my M’s phone was shut off and why another canceled my order for new SIM cards for her and my 2.0s. Patience was needed. Not just for the customer service reps, but also with my wife when I informed her that we had to change the phone number she’s had for half a decade. 

While I was indeed frustrated and running out of patience, I knew that I needed to remain a calming presence while she dealt with this fact. I made sure to talk calmly and not put my own frustrations of the past 4 hours on the phone on her. It wouldn’t be fair to her and would not help the situation AT ALL. The lack of patience can infect your life, your family, your job, everything. Be mindful of how your attitude and frustrations affect those that mean the most in your life. 

ANNOUNCEMENTS:

CSAUP on August 21st.