F3 Knoxville

Tag: Quarantine

Short Notice

THE SCENE: 44 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles 12 forward/back on 4 count

A little of this/that.   Michael Phelps

Cherry pickers x 5

SSH x 25 on 4 count

Tempo squats x 10

Tempo merkins x 10

THA-THANG:

  •  Mosey to the playground for some CMU work.  25 curls, overhead presses, BBS, Tricep extensions, bench press, rows.
  • Mosey towards the Big Ball.  3 laps around the pond with 4 stations of exercises.  5 burpees under the bridge, 10 big ball pull ups, 15 merkins on the bridge, 20 squats under the amphitheater.
  • Mosey to Candy Factory for Dora’s:  50 BBS, 100 merkins, 150  flutter kicks (4ct), 200 squats.  While partner performs exercises, the other Pax is running up the hill towards the art museum ( Bernie Sanders  the first half and sprint the second)
  • Mosey back to AO for Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg), 20 split jacks (10 each leg).

MARY:
Edward Scissor leg x 20 (4 ct)

Flutter kicks x 15 (4 ct)

Side to Side pickle pounders x 15 (4 ct)

 

COUNT-OFF & NAME-O-RAMA
3 HIMs

Problems and Promises

  • THE SCENE: 63 degrees, cloudy, a slight drizzle on the drive in, but stayed dry.
  • F3 WELCOME & DISCLAIMER
  • WARM-O-RAMA:
    Baby arm circles 4 ct 12 forward/back

Cherry pickers x 5 with stretch

Michael Phelps.  A little of this/that

SSH x 25 4 ct

Tempo squat x 10

Tempo merkins x 10

THA-THANG:

  • Mosey to the Big Ball for Morning Call:  Pax line up in plank position.  First person does 5 Big Ball pull-ups, rest of the Pax in plank position, as first person calls out his pull ups, Pax performs 5 merkins, switch and repeat until everyone has completed pull-ups.
  • Mosey to the parking lot by the Crew House.  Lunge:Burpee the bridges, 4:1 first bridge, 4:2 second.
  • Modified Ring of Fire:  Grab a rock and circle up.  Exercise curls.  1st PAX calls out ? Number of curls then says go.  Group drops and does 1 burpee then back in position.  Pass your rock to the left and repeat until all PAX have called out ?number or reps.  Repeat with tricep extensions.
  • Partner up for a modified Dora.  Round 1:  1st PAX Alternates betrween 10  4ct flutter kicks and 10 4ct American Hammers while partner runs to top of the steps, performs 10 CDD then run back, then switch.  Round 2:  alternate 10 4ct box cutters and 10 4 ct American Hammers.  Round 3:  Alternate 10 4ct Edward scissor legs and 10 4ct American Hammers.
  • Mosey back to AO, lunges over the bridges.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA

9 men strong.  Welcome One Call from Myrtle Beach.  Wings and Gesundheit were also present, but I could not find their tags.

CIRCLE OF TRUST/BOM:
“Let God’s promises shine on your problems.”  Corrie ten Boom

Smokey tour around campus

THE SCENE: 52 degrees, clear skies, full hearts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC

Little Bit of This, Little Bit of That

Cherry Pickers x10

Moroccan Night Clubs x10
THA-THANG:
Smokey Tour!

Mosey to the Engineering Quad to see Smokey VIII

  • Body Builder Burpees x8

Mosey to Gate 21 at Neyland to see Smokey I

  • 21s (reduced to 11s for time)
    • 1 Smokey squat by Smokey I (hands on your ears)
    • 20 Good Boy Situps (hands on your ears)
    • reverse til time

Mosey to Ped Walkway Bridge to see Smokey X

10x of each of these 10 exercises

  • Merkins
  • Plank Jacks 4CT
  • LBCs
  • American Hammers 2CT
  • Burpees
  • Diamond Merkins
  • Wide Merkins
  • Kobra Kai Merkins
  • BBS (good boy situps – hands on ears)

Mosey to The Hill to see Smokey IX

  • Show Smokey how to cross the street….
  • Bear crawl across street, do 3 derkins
  • Crab walk back, do 3 derkins
  • Repeat 3x.

Mosey back to the AO as fast as possible b/c YHC ran over time… sorry!

MARY:
Never heard of her
COUNT-OFF & NAME-O-RAMA
14 HIMs got better together!

Operation, SiPad, Abort, Swanson, Quarantine, Petey, Stinky Pete, 2×2, The Voice, Cowbell, Singlet, G-6, Brooks, Filter
CIRCLE OF TRUST/BOM:
Don’t accept your dog’s admiration as conclusive evidence that you are wonderful. – Ann Landers
ANNOUNCEMENTS:
Hardship Hill on May 18. Powell HS 5K on May 4 – hit up Herbie for more info.

eight counts with a rock

THE SCENE: 41* – a little cooler than lately but clear and no wind.  Perfect weather.  Amazon and Abort Co-Q shooting from the hip.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC Forward x10 IC
BAC Reverse x10 IC
Moroccan night club x15 IC
Tempo squats x10 IC
8-ct bodybuilder x5 IC
SSH x15 IC
THA-THANG:
Mosey out of start point in the direction of the amphitheater, running through it (not uphill and around for some reason…) and across Cumberland Ave, stopping on the bridge.  Everyone down for some early ab work, flutter kicks x25 IC and American hammers x20 IC.  Back up and continue mosey to parking lot of Church Street United Methodist Church.  Everyone grab a rock and get ready to roll.

  • 8 count body builders (OH press rock going up) x10
  • Curls (for the girls) x10
  • Squat thrusters x10
  • Sit ups with rock pressed x10

After each round of PT, place rock on ground and run up the hill to the Church, high five the church, and return to rocks.  Repeat for 3 rounds total.  Quick 10 count and change up exercises, same routine.  Go through 4 exercises of PT, drop rock and run to the church and return.  Three rounds of second set as well.

  • Rock overhead squats x10
  • OH tricep extension x10
  • American hammers (left right 1) x10
  • Front lateral shoulder lift x10

Recover, replace rocks in pile and mosey in the direction of the Big Ball. Quick repeat of Dead Hang Dora.  Pair up, one man dead hangs from the beams of the Big Ball, while the other man knocks out merkins.  When the partner drops, they swap and cumulatively knock out 150 merkins.  This sucks BTW.  Recover and mosey back to start point.

MARY:
All done in succession with no rest, because Abort is a jerk:
Box cutters x10
Edward scissor legs x15
Flutter kicks x20
COUNT-OFF & NAME-O-RAMA
13 Strong, including some faces that haven’t been seen in a bit: Operation, The Voice, Cowbell, Swanson, 2×2, G6, Duggar, Petey, Rousey, Quarantine, Misfire, Amazon, Abort
CIRCLE OF TRUST/BOM:
Operation and Misfire spoke about consistency.  One quote Operation shared was “Don’t choose what you do well, choose what you do consistently.”  He may correct me on that, but it was the idea.  Great word to think about.  We were also fortunate to have Misfire, Soot’s father, speak about Soot’s recent deployment and how F3 was a positive thing to give consistency outside of the military and how we as men NEED that.

Also big thanks to Petey who picked up a card for us all to sign to send to Soot, great stuff there.

Fishers of Men

THE SCENE:   37 degrees, clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
F:  Flutter Kicks x20 (4ct)

I:  Imperial Walkers x 15 (4ct)

S:  SSH x 25

H:  Hand release merkins x 15

THA-THANG:

  • Aiken Legs:  20 squats, 20 box jumps, 20 lunges (10 each leg).  20 split jacks (10 each leg).
  • Mosey to Big Ball and pick up your fishing equipment.  Pole (10 pull-ups), tackle box (15 hand release merkins), boat (boat/canoes)
  • Mosey towards convention center parking lot along Third Creek.  Catch me if you can.  Partner up.   Fist Pax Bernie Sanders across the lot while second Pax does 3 burpees then sprints to catch Pax 1.  Then switch.  Rinse and repeat.
  • Mosey to Volunteer Landing to catch some “BASS”.  B: 50 body builders,  A: 100 4ct American Hammers.  S: 100 sit-ups.  S:  100 squats.  One Pax runs performing 10 merkins at end point before returning while partner performs exercise.  Repetitions are cumulative.
  • Mosey back to AO.  Any time you encounter water, Pax yell Go Fish and its time to catch more “BASS”. 5 body builders, 5 4 ct American Hammers, 5 Sit-ups,  5 squats.  We ended up doing 4 rounds.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
6 strong with one FNG, Matt Durant “Catheter”
CIRCLE OF TRUST/BOM:

Luke 5:1-11
“On one occasion, while the crowd was pressing in on him to hear the word of God, he was standing by the lake of Gennesaret, and he saw two boats by the lake, but the fishermen had gone out of them and were washing their nets. Getting into one of the boats, which was Simon’s, he asked him to put out a little from the land. And he sat down and taught the people from the boat. And when he had finished speaking, he said to Simon, “Put out into the deep and let down your nets for a catch.” And Simon answered, “Master, we toiled all night and took nothing! But at your word I will let down the nets.” And when they had done this, they enclosed a large number of fish, and their nets were breaking. They signaled to their partners in the other boat to come and help them. And they came and filled both the boats, so that they began to sink. But when Simon Peter saw it, he fell down at Jesus’ knees, saying, “Depart from me, for I am a sinful man, O Lord.” For he and all who were with him were astonished at the catch of fish that they had taken, and so also were James and John, sons of Zebedee, who were partners with Simon. And Jesus said to Simon, “Do not be afraid; from now on you will be catching men.” And when they had brought their boats to land, they left everything and followed him.”
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MOLESKIN:
Prayers for Soot who is being deployed to Kuwait soon.