F3 Knoxville

Tag: Pusher

Saturday Morning BOGO

Clear, cool, and Qless was the forecast Friday afternoon. In a perfect world, that Q would have belonged to Lilydipper, but an uncooperative hip has other ideas. Crawdad won’t stand for an open Saturday Q. He made some decisions. He placed some calls. Continue reading if you’d like the details, but the summary is that it takes two men to do what one Lily does.
WARM-O-RAMA:
We took em to 100. Tie Fighters, The Junk Science, some stretching, and 10 burpees for Snitch, who I’ve never seen come in late, ever, so he must have had some serious business to do this morning. I didn’t ask but I’m betting Cheet Sheet was similarly relieved when he arrived.
THA-THANG:
The first part of this BOGO was to discover that our Non Privately Owned Naturally Occurring Mineral Formations (NOPO-NOMIFs) were just laying there beneath the trees, as nature presumably left them. Partner AMRAPs as some stragglers caught up, curls, presses, rows, more curls. All I know is that a lot of you have way more reps in you than I do.

Catch Me If You Can w/5 burpees up baby Everest and down the Dragon. Deposit the NOPOs and begin the second part of the BOGO.

We built pyramids on the Cloud, with Crawdad bringing out his famous Louisiana Whistle. Box Jumps, Irkins, Dips, Derkins, Merkins. Unless you cut your reps, your arms were jelly.

Recovering on our feet, we made our way to the dustbowl and some Doras. 200 reps and then another 100 of whatever you wanted.

Back to AO for Mary AND a visit to the ATM.

Welcome Scott W, Billy Goat!

CIRCLE OF TRUST/BOM:
Your F3 friends are a deep and wide pool of help and challenge. You’d be nuts not to lean on them when you need to. It would be a waste to not be challenged by them. You’d be foolish not to step in and try to lead.

Next Right Thing

THE SCENE: 70 and Sunny in the Fake Gloom
F3 WELCOME & DISCLAIMER Did it
WARM-O-RAMA:
Little of this, that, and the other.  SHH, Cherry Pickers, and Rockettes of course
THA-THANG:

Rounds of:  Squat Jumps, Lunges, Iron Mikes, Tempo Squat, Apollo Ono, Bridges, CLIMB THE HILL and then 4-ct Box Cutters, Big Boys, 4-ct Freddy Mercury, LBCs, 4-ct American Twist, 4-ct Flutter Kicks

Battle Buddies: 250 Side Straddle Hops, 200 Calf Raises, 150 Squats, 100 Push Ups, 50 Burpees

Rounds of: Diamond Push Ups, 4-ct Mountain Climbers, Carolina Dry Docks, Wide Push Ups, 8-ct Man Makers, Motivators (Starting at 5), RUN ACROSS THE FIELD then, 4-ct Box Cutters, Big Boys, 4-ct Freddy Mercury, LBCs, 4-ct American Twist, 4-ct Flutter Kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently I’ve been pretty overwhelmed with life.  Some good problems to have, just a lot of stuff.  My wife told me, “You know what Ana says – just do the next right thing.”  It made sense to just take one step at a time.  I can’t tackle everything at once.  Chip away at it and everything will be OK.  A few days later I was complaining again about all that’s going on and my wife says again, “You know what Ana says – just do the next right thing.”  At that point I asked, “Who is Ana?”.  My wife replies, “You know.  Ana.  From Frozen II.”

Sometimes wisdom comes from the strangest places.

ANNOUNCEMENTS:
Charity kick ball tournament coming up.  Pele will post details in Slack.

The Switchgrass and Squirtle show: In Rememberance

THE SCENE: 60s Sunny and Windy
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
15X Little Baby Arm Circles (front then backwards)

22X 4ct Side Straddle Hops

Little Bit of This

Little Bit of That

22X Jump Squat

Run the Space Needle

22X Jump Squat

THA-THANG:
Switchgrass has the Mic:

2 Rounds

1st Round:  (Bottom of Everest) 22 Merkins, 22 Big Boy Sit Ups, 22 Air Squats

(Midway Up) 22 Burpees

(Top of Everest)  22 Calf Raises, 22 American Hammers / Durkins, 22 Hello Dollys

2nd Round:  (Bottom) 44 Merkins, 44 Big Boy Sit ups, 44 Air Squats,

(Midway) Still 22 Burpees

(Top) 44 Calf Raises, 44 American Hammers / Durkins, 44 Hello Dollys

 

Squirtle Takes the Mic:

Mosey over to the amphitheater. (Workout modification to share space with other park patron running his dog)

Bottom of hill 5 Merkins, Bear Crawl up hill, 10 Merkins, Mosey back down hill, 15 Merkins, Bear Crawl up then 20 Merkins, Mosey back down.

Repeat same workout but with Carolina Dry Docks.

Repeat but with Diamond Merkins and Crab Crawl or Reverse Bear Crawl

Repeat with Hand Release Merkins and Crab Crawl or Reverse Bear Crawl

Mary: 22 Hello Dollies in Cadence, 22 Box Cutters, 22 Reverse Box Cutters

 

COUNT-OFF & NAME-O-RAMA
13 Pax no Fngs.
CIRCLE OF TRUST/BOM:

In memory of and making aware that 22 Veterans commit suicide everyday. Even if they aren’t a vet please reach out and help pull a brother or sister out of darkness. Show and give them hope that people really do care. – Switchgrass

We all feel from time to time that we are in a bad place, a place that hurts, a place that makes you want to quit. But there is a light at the end of that dark tunnel. God knows and cares about your situation, your pain and your life.

He has a gift for you: Encouragement

We find that many people in the bible, like us, had been easily discouraged, depressed, and felt like giving up.

Moses for example, before he was used by God to deliver the Israelites from slavery, he wanted to give up at several points when circumstances didn’t meet his expectations.

Imagine getting to a stage in your life where you think you are too old and the idea that freeing the Israelites was a mistake. And then God showing up in a burning bush to revive your desire, power and might to accomplish that task.

If you’re still breathing, God’s not done with you. Your life has purpose and meaning.

  • Condensed from the You Version Holy Bible App, 13 Reasons to Keep Going, daily devotional plan.

 

MOLESKIN:
Keep Austin East and Jinxy in our prayers. Remembering Jetlag, Squirtle’s and other Pax’s friends and family members who fell victim to suicide.
ANNOUNCEMENTS:
No announcements

All Hail the GOATS!

THE SCENE: Perfect! Sunny, mid 60s, slight breeze… we will miss this when it’s 95 and humid.

F3 WELCOME & DISCLAIMER

Check.


WARM-O-RAMA:

-20 SSH (4-ct, IC)

– 10 Windmills (4-ct, IC)

– 10 Plank Jacks (4-ct, IC)

– 20 Moroccan Nightclubs (4-ct, IC)

– Little of this and that

THA-THANG:

MOSEY to Amphitheater.

  • JINXY’S FOUR AND A QUARTER. Start at bottom of hill, run to top of slope and do 25 reps of an exercise, return to starting position.  R&R 4 times, totaling 100 of the exercise.
    • Round 1: Carolina Dry Docks
    • Round 2: Imperial Walkers (single count)
    • Round 3: Lunges (single count)

MOSEY to field across from Area 51.

  • LILYDIPPER’S FOUR CORNERS. Cones will be laid out in a square.  Move around the square 3 times, doing the exercises listed, in order.  Move to the next corner by the method indicated.
    • CORNER 1: 20 Merkins/ 20 Shoulder Taps (4-ct) / 20 Bottle Openers (4-ct). Sprint to Corner 2.
    • CORNER 2: 20 Box Cutters / 20 BBS / 20 Gas Pumps. Bernie to Corner 3.
    • CORNER 3: 20 Star Jumps / 20 Bobby Hurleys / 20 Tempo Squats. Bear Crawl to Corner 4.
    • CORNER 4: 20 Mountain Climbers (4-ct) / 20 Hurpees (Burpee without the Merkin) / 20 Plank Jacks. Skip to Corner 1.

MOSEY to Area 51

– 20 American Hammers, Run up slope to tree stump…

– 20 Pinto Twists, Run up to Street…

– 20 Rocky Balboas

MOSEY TO TOP OF SUMMIT

– PINTO’S GRINDERS! 4 STATIONS:

  1. BAT HOUSE: 25 SMURF JACKS
  2. BOTTOM OF STAIRS: 25 BBS
  3. BOTTOM OF SUMMIT: 10 Burpees
  4. TOP OF SUMMIT: 25 LBCs.

We didn’t have time to do the whole Grinder, so we did the top exercises (Smurf Jacks and LBCs) at the top of the summit, ran down, did the Burpees and BBS, then charged back up.

MARY:
No time for the old gal…

COUNT-OFF & NAME-O-RAMA
15 strong!
CIRCLE OF TRUST/BOM:
This workout honored some of the Goats, which is the name we gave ourselves sitting around at the Board Meeting a few years ago when we were by far the oldest AO.  In particular, I wanted to pay tribute to some of the guys in the DOUBLE RESPECT categories who were not able to join us this afternoon because of various ailments and injuries, namely PINTO, JINXY, and LILLYDIPPER.  There are several reasons we use the term DOUBLE RESPECT title, and sometimes we tend to gloss over it, or simply yell it out automatically in the BOM.  But these workouts are damn hard, and age makes them even more challenging, as I’ll be the first to tell you.  So there’s respect for the fact that the older guys are getting out there and busting their rear ends side by side with the younger crowd.  But also, these are the elders of our F3 community, and these three have been with the program longer than almost everyone else out here.  They set the example of how it should be done, and they may not be able to keep up with the rabbits in the group in terms of pure speed, but after being in F3 for 3 years I can tell you that no one does it better.  Their dedication to the tenets of F3 and in encouraging the next generation never flags.  It’s important to them to pass that torch on to the younger guys.  I remember Pinto getting on me for resting instead of keeping moving when I was standing in line to go down the stairs on the Grinder Circuit (“There’s no standing around! Keep moving!”).  I remember Lillydipper telling me how great I was doing and encouraging me when we I was absolutely dying going up Cardiac for the first time.  (And by the way… just watch Lilly when he moseys… he keeps running all the way to the stopping point, when 99% of the rest of us pull up 20 feet short and walk. ) And I remember Jinxy refusing to quit after pulling a leg muscle mid-way through his second lap on Hardship Hill a few years ago when I was running with him as a partner.  Dude had one leg, but he kept on going.  So thank you to our Double Respect warriors.   Their age may be pretty high, but you know what?  So is the dang bar that they set for the rest of us as F3 brothers. LONG LIVE THE GOATS!

MOLESKIN:
Prayers for Lilly, Pinto, and Jinxy.  Prayers for the Austin East Community as they try to heal following the shootings and violence they’ve experienced the past year.
ANNOUNCEMENTS:
Don’t forget to pick up something for the Safe Haven and World United Ministries charity drive!

With One Eye Squinted…

THE SCENE: Partly cloudy, very pretty clouds, low 70s, quite breezy.  Good kite-flying weather.
F3 WELCOME & DISCLAIMER

Check.

WARM-O-RAMA:

-Motivators (7-ct)

– 10 Cherry Pickers (4-ct), in cadence, maintain position…

– Hamstring stretches, sky reaches

– 20 Grady Corns (4-ct), in cadence

– Little of this and that

THA-THANG:

MOSEY to stop sign at northeast corner of circle drive.

  • ARM STATION: MUCHO CHESTO
    • 10x Merkin
    • 10x Wide Merkin
    • 10x Stagger Left Merkin
    • 10x Stagger Right Merkin
    • RINSE AND REPEAT

MOSEY to Center of Coliseum.

  • LEG STATION: AIKEN LEGS
    • 20 squats
    • 20 Box Jumps (on wall)
    • 20 Lunges (10 each leg… but we did 20 each leg for extra credit)
    • 20 Split Jacks (10 each leg forward… but we did 20 each leg forward for extra credit)
    • RINSE AND REPEAT

MOSEY to lower parking lot under Coliseum

  • 5/10/15s. Get a Battle Buddy.  Partner 1 runs up to stop sign and does 5x reps of two exercises, then comes down and switches with Partner 2, who is running in place or doing SSH.  R&R with 10x, then 15x exercises.  The exercises are:
    • Round 1: Mountain Climbers and Peter Parkers (both 2-ct)
    • Round 2: Smurf Jacks and Froggy Jumps

Mosey to stop sign at southern corner of circle drive.  20 American hammers (4-ct, IC), 10 BBS.

Bernie Sanders to no parking sign.  20 American hammers (4-ct, IC), 10 BBS.

MOSEY TO AO.

CMU Catch Me If You Can!

  • Partner 1 Lunges away, Partner 2 does 20x of an exercise, then runs with CMU (overhead carry) to catch Partner 1.   Keep going, changing the exercises.  Partners must agree on exercise.
    • OPTIONS: Overhead Press, Curls, CMU Press, Situps, Rows, Triceps, Squats

MARY:
LBCs until 6 caught up.

COUNT-OFF & NAME-O-RAMA
19 strong!  Plus one doggy.

CIRCLE OF TRUST/BOM:

Those of us in the Christian faith have just emerged from a special part of year, the Easter season.  Part of what makes Easter so extraordinary is that it is about moving on, emerging from the darkness, and having faith that God will make all things new again.  As the seasons change, winter turns to spring, and the Easter season arrives, we move ahead slowly, deliberately, with great love, and great hope.  But the true meaning of Easter is not without some darker elements as well.  Before we reach the time of great renewal and hope there can be much fear, hesitation, and confusion, similar to what Mary Magdalene felt initially when she saw the empty tomb.

(Mary) Flannery O’Connor is a well-known southern author who wrote strange and often violent short stories.  She was diagnosed with Lupus at a relatively young age.  Her stories were often influenced by her struggles with her disease, and were often sardonic and dark, but she was a devout Christian that also incorporated messages of faith in her writings.  Her faith-based outlook on life are on full display in a book called THE HABIT OF BEING, which is a collection of letters she wrote in the latter half of her life. And she writes that being a person of faith is not all sunshine and rainbows….

She writes, “All Human Nature rigorously resists grace. Grace changes us, and change is painful.  We don’t run towards Grace, sometimes we are dragged fighting it all the way.”  Faith calls us out of complacency, and into places of uncertainty. It’s risky. Uncomfortable.  It’s transformative.  She writes, “What people don’t realize is how much religion costs…” “It seems to be a fact that you have to suffer as much from the Church as for it, but if you believe in the divinity of Christ, you have to cherish the world at the same time that you struggle to endure it.”  Fear. Uncertainty. Transformation. And only then, Exultation! That’s Easter in a nutshell.

Flannery O’Connor died of her illness at age 39.  Despite the struggles and challenges, she wrote of her life, “I can, with one eye squinted, take it all as a blessing.”  As we move through the darkness of the past year, hopefully we can acknowledge our blessings and faith in the journey, and, with one eye squinted, find some grace, some miracles in the year behind us, and recognize and act on the ways we were all called to be changed.
MOLESKIN:
Prayers for the return home of Corona Weight’s brother, prayers for Ribbed, Jinxy, La-Z-Boy and Lillydipper, as they recover from injury and illness, prayers for Steam’s friend Shawn.
ANNOUNCEMENTS:
April service challenge! Details TBA.