F3 Knoxville

Tag: Quarantine

Curbside service at the Big Ball

THE SCENE: Low 40s. Clear-ish.
F3 WELCOME & DISCLAIMER

10 PAX!
WARM-O-RAMA:
SSH x25 IC 4ct

Overhead claps x15 IC 2ct

Seal claps x15 IC 2ct

Cherry Pickers x10 IC

Annie’s x7 each arm

BBS x 15 IC

THA-THANG:
11s at the AO – curb to fountain blocks

  • 10 dips at the fountain blocks
  • 1 curb jump across the street
  • repeat until numbers reversed

Relay run all the way from the AO with the shovel flag to the circle at the convention center crossing behind the amphitheater in the process. Return to the stage at the amphitheater.

Amphitheatre Circuit: 6 stations, 3 laps (didn’t finish for time), 25, 30, 35 reps each lap, respectively. Each station alternates between being at stage level and being at the top of the back part of the amphitheater.

  1. Merkins (floor right) – 25, 30, 35
  2. LBC (top of stairs right) – 25, 30, 35
  3. Imperial Walkers 2ct (bottom of stairs center) – 25, 30, 35 —
    1. Welsh Dragon between stations 3 and 4.
  4. Squats (bottom of stairs left) – 25, 30, 35
  5. Pull-ups (top of stairs left) – 25, 30, 35
  6. American Hammers (bottom of stairs left) – 25, 30, 35
    1. Run back to #1

Mosey back to AO

MARY:
Ain’t nobody got time for that today.
COUNT-OFF & NAME-O-RAMA
10 PAX! – Cowbell, The Voice, Quarantine, Duggar, Wilson, Swanson, SiPad, Casper, G-6, Filter
CIRCLE OF TRUST/BOM:

MOLESKIN:
“That man is perfect in faith who can come to God in the utter dearth of his feelings and desires, without a glow or an aspiration, with the weight of low thoughts, failures, neglects, and wandering forgetfulness, and say to Him, “Thou art my refuge.” – George MacDonald
ANNOUNCEMENTS:

re-building bridges

THE SCENE: 45* and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps IC
Six count squats IC
Peter Parkers IC
Bench step ups OYO
SSH IC
THA-THANG:
Mosey out of start point toward Big Ball, pass it up and stop just short of crossing Cumberland Avenue. Everyone on their 6 for big boy sit up ring of fire.  Everyone holds iron cross position, going around the circle one man does 5 BBSUs and resumes iron cross, moving to next person in circle.  Recover, and cross over Cumberland Avenue and mosey over to church parking lot beside Henley Street Bridge.

PAX instructed to grab a big rock and pair up, and after doing so have to choose someone else (pair up with someone you don’t usually pick).  Partner A duck walks with rock to cone, sets rock down and sprints to the end of the parking lot and back to their rock, and duck walks back to their partner.  Partner B performs as many reps as possible of the following exercises (does AMRAP and switches to next exercise after taking turn running):

  • Curls
  • Toes to knees (deadlift)
  • Overhead over and back
  • Bent over row

Recover and 10 count.  Short mosey to the incline parking lot just below church lot.  Spread out for round the clock exercises.  Starting at the 12 o’clock position (head uphill with feet downhill), perform 10 hand release merkins and 15 squats, then plank waiting for everyone else to finish the hour.  Turn and do 10/15 at the 3:00, 6:00, 9:00 positions.  Then start at midnight and turn back time, going backwards and doing another round.

Recover and 10 count. Another short mosey to the nice steep hill for Super 11’s.  Start at bottom of hill, run to the top and do 11 flutter kicks on 4 count, return to the bottom for 11 American hammers on 4 count.  Run to the top for 10 flutters, back down for 10 hammers.  Continue through routine until we’re all exhausted.

Recover and mosey back to start point.

MARY:
Box cutters IC
Edward scissor legs IC
ATMs IC
COUNT-OFF & NAME-O-RAMA
8 strong: Pfeiffer, Scope, Quarantine, Midas, Careless, Magic Mike, Reverb, Abort
CIRCLE OF TRUST/BOM:
Took the Q on this day because it was one of my best friend’s birthdays, who unfortunately I haven’t spoken to since last year on his birthday.  I have no idea why, but we don’t speak any more.  I could blame pride and stubbornness for this, but whatever the reason may be, it is not a trait of a HIM.  I encouraged the PAX to think of a relationship that has either been damaged, or even just fallen to the wayside and reach out to that person and see if you can reconnect.

The Stairs to Mordor

THE SCENE: Mid-30s. Cloudy. No sign of Orcs.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

Baby Arm Circles (up and down) x15 ea

LBC x15 OYO

Merkins x15 OYO
THA-THANG:
Frodo Run (modified Indian run) with the One Ring (a hula hoop) being held overhead by the PAX in front. Handoff as 6 makes his way up. Run from AO to top of the Stairs to Mordor (back side of the Hill along Estabrook Road up to Middle Drive).

Fly You Fools! – PAX were instructed that anytime they saw a car or anytime they felt like it to shout “Fly you fools!” and everyone would stop to do 10 overhead claps. This happened a few times to and from the AO.

Top of the Stairs to Mordor

  • Partner up for some Dora ladder – 1 partner works out at the top while 1 partner runs down the stairs and back up.
    • 150 LBC
    • 150 Merkins
    • 150 Mountain Climbers
    • 150 Squat Jumps
    • 75 Mountain Climbers
    • 75 Merkins
    • 75 LBCs (cut for time)

Frodo Run back to the AO with some Fly You Fools interspersed en route.

MARY:
~15 burpees for ~1 minute to close it out.
COUNT-OFF & NAME-O-RAMA
Reverb, Dinger, Quarantine, The Voice, Cowbell, Passport, Sunshine, Scope, Filter
CIRCLE OF TRUST/BOM:
Quote from Gandalf in the Return of the King – “It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule”.

Be good. Do good. Leave it better than you found it.

ANNOUNCEMENTS:
None.

The Power of Friends

THE SCENE: Temps in high 50’s, clear, breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 Pinto About-Face Twists each way, 20 Side Straddle Hops, 10 Plank Jacks, 5 Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward, 10 Cherry Pickers
THA-THANG:
Mosey to northern parking lot of park.  We will do Route 66 along the sidewalk that heads to park entrance at Lyon’s Bend.  We will run back to the start after each exercise.  These will be the exercises:

  • Plank Jacks
  • Dive Bombers
  • Jump Squats

After these exercises we will alternate between Bernies, Lunges and Sprints along each light until we get to street that extends from entrance gate.

Mosey up street towards AO but stop at stop sign at intersection of road coming from Admin Bldg.  On grassy area near stop sign we will do 20 Hello Dollies and 20 American Hammers.

Mosey to Northern Ball Field Entrance Parking Lot.  We will do the following from one end of parking lot to other and then do ten merkins after each run there and back:

  • Sideways runs with feet crossing.
  • Hops for four parking spaces then sprint to curb and back.
  • Bernies to curb and back.
  • Bear crawl for four parking space then sprint to curb and back.
  • Lunge for four parking spaces then sprint to curb and back.
  • Sprint to curb and back.

Mosey to AO.

MARY:
Box cutters and planks.
COUNT-OFF & NAME-O-RAMA
16 men, no FNG’s.
CIRCLE OF TRUST/BOM:
Proverbs 18: 24.  A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.

Sometimes our self-doubts, our shame, our anxiety, or even our pride can keep us from turning to friends when we are hurt or in trouble.  As a psychologist, I often see individuals coping with hurtful issues that they are too embarrassed to speak to their friends about.  A young man in his twenties recently lost a job that he had out of state.  He has friends who are smart, energetic, and growth-pursuing and who appear to be going places with their lives.  He has come back to his home town and has a few of those “successful” friends who still live here in Knoxville.  He hasn’t even contacted them, too embarrassed to tell them about his loss of job.

If these guys are true friends, they are the very ones he should turn to at this difficult time.  If they are true friends, they will care for him and hold him up.  His true friends won’t begrudge him for losing a job. They like him for who he is, not the type of job he has.  Yes, back when he got the job they may have praised, pat him on the back, wished him well, told him he was going to “kick ass” at it.  They were saying that because they care for him and want the best for him.  They won’t turn their backs on him because he has stumbled.  They are going to want to pick him up, carry him.  If they don’t do that, what kind of friends are they?

I remember a troubled time I had in my early 20’s.  I was lost in terms of what I wanted to do with my life.  I had fumbled around in a few jobs and was working as a forklift driver at a warehouse just to earn enough money to buy groceries while I lived with my uncle who put me up.  I was depressed and certainly not my usual self.  I remember my friends hanging in there with me at that difficult time.  They would take me to rec centers to play basketball, take me out for meals, call me to shoot the breeze, – not necessarily ask about my job search or career struggles but just be there for me and certainly lend an ear if I needed to talk.  They didn’t have the “sage” advice that I needed from older men, sometimes even offered stupid advice to me.  But they cared and I knew it.  They were going to be my friend through thick and thin.  They were there for me at a most important time and I made it through that time because of them.

We need our friends.  Don’t shy away from telling them about your troubles when you hit a low spot.  Turn to them for strength.  It may not be their words of wisdom that push you through – leave that to the shrinks, philosophers, and preachers.  But your friends will give you that powerful something that is hard to put into words – unless you call it love and that love will raise you up.

 

Iron Sharpens Iron

THE SCENE: damp but just about perfect temp!
F3 WELCOME & DISCLAIMER – certainly not a professional

WARM-O-RAMA:
– 20 Big Boy Sit-ups – oyo
– 20 tempo squats – ic
– 10 tempo Merkins – ic
– 30 Side straddle hops – 4-count ic
THA-THANG:
mosey to base of the big ball

4 circuits with one lap around the pond between each circuit. Everything completed with a Battle Buddy.

Circuit 1
– 50 squats
– 40 Merkins
– 30 shoulder taps (Left, Right = 1)
– 20 dips
– 10 squats with knee lift to elbow (Left, Right = 1)

Circuit 2
– 50 burpees
– 40 reverse lunge with twist (20 each side)
– 30 Cross Body Mountain Climbers (Left, Right = 1)
– 20 high knees
– 10 inchworm Merkins

Circuit 3
– 50 jump squats
– 40 Ranger Merkins
– 30 bicycle crunches (Left, Right = 1)
– 20 superman flies
– 10 donkey kicks (Left, Right = 1)

Circuit 4
– 50 alternating scissor jumps
– 40 wide squats with heel raise
– 30 Plank knees to elbows (Left, Right = 1)
– 20 single leg deadlift (touch the ground/10 each side)
– 10 clams

MARY:
no time for miss mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

the 2 reasons that i continue to return to F3 are the ideas of 1)no man is left behind, yet no man is left where they were found, and 2)Iron Sharpens Iron. I have never felt “put down” for how out of shape I was/am at F3, only encouraged to keep going and to get better. We do a good job of sharpening each other physically, my challenge is to shift that in to our every day life. We did every exercise with a battle buddy this morning, we need battle buddies in our relationships, our workplace, in ever day decisions. We so often isolate ourselves; lets break out of that isolation in 2019!