F3 Knoxville

Tag: Quarantine

Morning Mosey

THE SCENE: Humid, about 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back (4ct) x 15 each way

Overhead claps (4ct) x 15

Overhead air press (4ct) x 15

A little this/that and Michael Phelps

Hamstring stretch
THA-THANG:
About a 3.6 mile mosey along the riverfront and through downtown.  Various stops along the way for rest/exercise: 1 cliff hanger Merkins x 15. 2 cliff hanger Merkins x15 then hold plank while partner does 10 squats while holding other partners legs.  3 Squats (4ct) x 15.  4 flutter kicks 4(ct) x 15 and American hammers (4ct) x 10.  5 lunge bridge yellow line to yellow line.  6 5 big ball pull-ups.  Finish at AO.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
25 HIMs.  No FNGs.  Moana, Thread Count, Bob Ross, Guano were also present and I could not find their tag.

CIRCLE OF TRUST/BOM:
“You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”
‭‭Matthew‬ ‭5:13‬ ‭NLT‬‬

MOLESKIN:
Prayers for Preacher and his new job/upcoming move to Arizona, Sliderule’s family with the loss of his mother, Butterfly’s wedding this weekend.

The Volunteer Express

THE SCENE: Sunny, warm, clear eyes, full heart, can’t lose.
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness – Fellowship – Faith. My name is Steam & I’ll be your QIC (Q In Charge) this morning. I am not a professional, you are here on your own volition. I don’t know any injuries you may or may not have so if you need to modify any of the exercises we do this morning feel free to do so but push yourself and those around you. thanks for coming out this morning men, let’s go to work.

WARM-O-RAMA:

Squat-Bender: 15 x 4 in cadence

Cherry-Picker(arms not legs): 30 x 4 in cadence

Imperial Walker: 15 x 4 in cadence

SSH: 15 x 4 in cadence

Modified Burpee (Army Burpee): 15 x 4 in cadence

THA-THANG:
Mosey to Pass Underneath Neyland Stadium

  • AO –> color stairs parking lot –> secret pass up to UT (bridge over water) –> Under Neyland
  • “The Neyland Express”
    • underneath Neyland
    • Gates 1-7 = burpee ladder
    • Gate 1 = 1 burpee
    • Gate 2 = 2 burpees
    • Gate 3-7…follow suit until PAX get done after Gate 7
      • hold plank after Gate 7 until all PAX recovers
    • Mosey to Neyland Parking Garage
    • 6 Poles (start @ farthest one from TBA – Thompson Boling Arena)
    • 6 Poles = 6 Rounds
    • Assemble battle buddy teams
    • Round 1
      • BB1 runs to pole 1 — executes 5 squats
      • BB2 executes flutter kicks until relieved
      • when done with Round 1 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 2
      • BB1 runs to pole 2 — executes 10 squats
      • BB2 executes BBSs until relieved
      • When done with Round 2 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 3
      • BB1 runs to pole 3 — executes 15 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 3 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 4
      • BB1 runs to pole 4 — executes 20 squats
      • BB2 executes BBSs until relieved
      • When done with Round 4 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 5
      • BB1 runs to pole 5 — executes 25 squats
      • BB2 executes flutter kicks until relieved
      • When done with Round 5 – hold the plank until all PAX recovers
    • [ 10 SSHs + 10 count rest ]
    • Round 6
      • BB1 runs to pole 6 — executes 30 squats
      • BB2 executes 10 incline/decline/regular merkins
        • 10 seconds of rest in between each style merkin
        • Rinse&Repeat until Round 6 is done
    • [ 10 SSHs + 10 count rest ]
    • BLAST ROCKY TOP BECAUSE GO VOLS
    • Mosey back under Neyland –> back side of UT –> up into WFP –> AO
    • BLAST FINAL COUNTDOWN & EYE OF THE TIGER THROUGH BLUETOOTH SPEAKERS

MARY:
3.17 miles covered total
COUNT-OFF & NAME-O-RAMA
9 PAX — Preacher, Dugger, Careless, Passport, Red Writer, Quarantine, Rousey, Dinger, Steam
CIRCLE OF TRUST/BOM:

3 of Pat Summitt’s Maxims

  1. Take Full Responsibility
    1. Of your life – all aspects
  2. Make hard Work Your Passion
    1. Idk what you’re passionate about but don’t give it up. Know why you’re working hard though. identify your “why”
  3. Make Winning Your Attitude
    1. Make Christ-driven winning your attitude everyday
      MOLESKIN:
      Insert any personal comments, notes, devotion content, etc.
      ANNOUNCEMENTS:
      Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Long way around

THE SCENE: 72* and rain ending right before we began
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo squats x10 IC
Wide merkins straight into ranger merkins
Hammy stretches
A little of this and that
SSH x20 IC
THA-THANG:
Mosey away from the fountains in the direction of the amphitheater, running around the theater and coming back in from the far side.  Assemble near the stage to start 11’s routine.  PAX instructed to start with 10 Catalina wine mixers at the bottom on the stage (on wood planks instead of concrete, easier on the elbows), lunge up the middle two sections of stairs, finish with 1 squat jump at the top, then run down the outside sections of stairs.  Normal 11’s procedure, decrease reps of Catalina wine mixers each iteration while increasing reps of squat jumps.

Jack rabbits perform ab exercises on the stage awaiting the rest to finish up.  Butterfly led side crunches, Abort on flutter kicks, Pfeiffer on American hammers, Soot on flat leg sit ups, Quarantine on heals to heaven.  Recover and 10 count.  Run out the back side of the amphitheater and again around and back to the war memorial near the start point.

Partner up with someone you haven’t partnered with before for Dora routine.  Partner one performs exercises while partner two runs to the other end of the parking lot, up the small stairs, performs two burpees, and returns to relieve partner one.  Flapjack and continue until all exercises complete:

  • Dips x100
  • Flutter kicks on four count x100
  • Box jumps x100

Recover, 10 count, and run around the long way and back to start point for Mary

MARY:
Edward scissor legs x15 IC
Immediately move to plank for 30 seconds
Immediately move back to 6 for box cutters x10
COUNT-OFF & NAME-O-RAMA
15 Strong: Also in attendance (getting tags added) The Voice and Roto
CIRCLE OF TRUST/BOM:
As men, we tend to take the long way around.  Sometimes, taking the hard path or the long way (like in a workout) is a great thing to do.  However, when it comes to happiness, that is an area that I challenge myself and those around me to NOT take the long way around.  We don’t need to get that perfect job, to achieve that higher paycheck, to afford the house and the cars and the stress free life to achieve happiness.  In this case, we need to take the short path by realizing the incredible blessings we already have.

ANNOUNCEMENTS:

Big Ball better have at least one team for Guardians for Garrett kickball tournament this year!!!

About time

  • THE SCENE: 69 degrees.  Overcast, but humid
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Baby arm circles (4 ct) x 15 forward/back

Overhead claps (4 ct) x 15

Overhead Air Press (4 ct) x 15

A little of this/that and Michael Phelps

SSH (4 ct) x 20

Hamstring stretch

Body Builders x 5
THA-THANG:

  • Mosey to Big Ball.  Morning Call:  Pax line up in plank, 1st Pax completes 5 pull-ups while remaining Pax completes 5 Merkins, repeat until all Pax have completed pull-ups.
  • Mosey to steps behind engineering building.  7’s with 4 ct flutter kicks and burpees.
  • Mosey to steps below biology building.  Split into groups of 3.  1st member half way up steps performing exercises with coupon (Rd. 1 alternate Mr. Incredibles x 10 and overhead press x 15, Rd. 2 Squat press x 15 and Curls x 20, Rd. 3 Bent Row x 15 and tricep extensions x 15).  2nd member at far side of the bridge performing ab exercises (Rd. 1 Alternate Flutter kicks (4 ct) x 15 and LBC x 15, Rd. 2 American Hammers (4 ct) x 15 and WWII sit-ups x 15, Rd. 3 Hello Dollys (4 ct) x 15 and Heels to heaven x 15).  3rd member running between group 1 and 2 with 3 burpees halfway across bridge.
  • More planned but out of time.  Mosey back to AO.  No time for Mary.

COUNT-OFF & NAME-O-RAMA
10 strong.  No FNGs. Bob Ross and The Voice were also in attendance.
CIRCLE OF TRUST/BOM:

We accomplished a lot of work in a short amount of time today.  We all have limited time and countless demands for it.  We can accomplish great achievement when we are present, focused, and engaged.

I want to specifically address time with our families.  Summer is a time we frequently have more time to devote to our families.  Schedules are less full, we have vacations, kids have later bedtimes.  Future moments are not guaranteed.   I encourage you to make these moments count.  Be present, engaged, and focused.

“We all make time for what we feel is important in our lives.” Anonymous

At the end of your life, you will never regret not having passed one more test, not winning one more verdict, or not closing one more deal. You will regret time not spent with a husband, a friend, a child, a parent.

“The bad news is time flies. The good news is you’re the pilot.” Anonymous

Rocks, blocks and docks

THE SCENE: 73 and not too humid, good start to a HOT day
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial squat walker x10 IC
Tempo merkin x10 IC
Little of this/that
Tempo squat x10 IC
SSH x21 IC
THA-THANG:
Mosey toward Preacher’s parking lot (next to the International).  Start at the corner closest to the railroad tracks and work through circuit.

  • WWII Sit ups x15
  • Run to next corner
  • Seylf (reverse flyes) with rocks in each hand, x20
  • Run, bear crawl, run to next corner
  • Burpess x10
  • Run back to first corner, stopping halfway for 10 jump squats

Repeato for for 3 laps. Recover and 10 count.  Mosey toward Emerald Soccer fields (with Rousey going through a sprinkler).  Continue until reaching the nice bouncey turf field where a few CMUs are hiding in wait.

Next routine is the CMU Relay Race.  Count off into two teams.  One person takes CMU and runs 20 yards, where they perform ten bent over rows with the CMU, and returns to the start point.  PAX alternate between 10 merkins and 10 flutter kicks awaiting their turn to run with the CMU.  Repeat the race twice.  Recover and 10 count.

Everyone on their 6 for a little core work.  Box cutters x30 and flutter kicks x30.  Recover, stash the CMUs and mosey back toward railroad tracks. Cross the railroad tracks to the hill at Thirteenth Street.

Start at the bottom of the hill and perform 5 CDD, run to the top of the hill and perform 5 lunges (NOT each leg).  Return to bottom of hill and increase rep count each round by 5 reps, going to 20.  Recover at bottom of the hill and mosey back to SP for Mary.

MARY:
Hello Dolly x15
Flutter kicks x15
Hello Dolly x15
Flutter kicks x15
Boat Canoe til time is up
COUNT-OFF & NAME-O-RAMA
7 Strong: Amazon, Rousey, Quarantine, Swanson, Careless, Red Writer, Abort
CIRCLE OF TRUST/BOM:
“If there is any immortality to be had among us human beings, it is certainly only in the love that we leave behind.  Fathers like mine don’t ever die.”

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament is Saturday August 18th.  Trying to get a BB team together this year.