F3 Knoxville

Tag: Rainbow

The Seinfeld Q (A Q About Nothing)

THE SCENE: Perfect morning.  Cool, crisp, BSRIA!
F3 WELCOME & DISCLAIMER: The Pax was a bit rowdy, but it got done.
WARM-O-RAMA:
SSH, froggy squats, Iron Mikes, Rockettes, line hopping, tempo Merkins, some Yoga/stretching, karaoke, Super Mario
THA-THANG:

  • Suicide Route 66 with squats and Merkins. (much complaining)
  • 2X4’s – 1/2 the Pax did 2 pull ups followed by 4 step back lunges until 10 total pull ups were done. The other 1/2 did core work and then the Pax switched out.
  • Jack Webb – 1:2 ratio up to 10 Merkins and 20 air presses.
  • Catch Me If You Can – featuring 5 Burpees, 10 BBS, 15 Merkins, 20 Flutter kicks (a reasonable amount of air hunger and complaining)
  • Over to Cardiac for Cardiac in 3 ways – Bernie to first corner, bear crawl to second corner, AYG to the top.  Rinse and repeat.
  • Pax stumbled back to the AO

MARY:
In and outs, Big Wheels forward and back, Boat/Canoe
COUNT-OFF & NAME-O-RAMA
13 Pax.  Q-bert (no tag in the system yet) in addition to those listed.
CIRCLE OF TRUST/BOM:
After a tough week, the QIC tried for about 2 hours to come up with a word but to no avail.  Sometimes you put in the effort but don’t succeed, and that’s ok.  There’s a lot to learn in failures.
MOLESKIN:
I really enjoyed this Q! Solid mumble chatter. Also, thanks for the comments on Slack about the Q.  That brought some positive closure to the week for me.
ANNOUNCEMENTS:

  • 0700 workouts for Thanksgiving and the Friday after.
  • December 3rd – Christmas parade. More info and sign up/HC sheet coming soon.  2.0’s welcome. Goal is to increase membership.

Pictionary at the Pav-Lov Asylum

THE SCENE: Hurricane Nicole was threatening rain so we moved to the Pav-Lov with 61 degrees and a rain mist.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Merkins, Toe-Merkins, Mountain Climbers Tie Fighters and a lap around the parking lot.
THA-THANG:

Tried to figure out the pictures of the workouts while rolling a wooden die to figure our rep count. Oh, did I mention we used a multiplier of 11, since it is 11-Nov-22.

Bearpees
Hello Dolly
Freddie Mercury
Lt. Dan
Junk Science (40 Merkins)
Big Boy Sit-Ups
Froggie Squats
Bobby Hurley
Tennessee Rocking Chair
Little Baby Crunches
ATMs
Carolina Dry Docks
Flutter Kicks
Iron Mikes
Gas Pumpers
Bonnie Blair
Jungle Boi (Jump squat with spoon arms? [Iron Pax Rerun])
V-Ups
X-Factors

MARY:
Because we didn’t get enough ABs, we did some standing oblique crunches.
COUNT-OFF & NAME-O-RAMA
10 HIMs made it through the threat of a hurricane to grind out a workout.
CIRCLE OF TRUST/BOM:
John 15:13 says “Greater love has no one than this: to lay down one’s life for one’s friends.” We used this as the focus of our thanks to our Veterans. I listed 13 members of my family tree that have served in our armed forces from the American Revolution to the Vietnam War.
ANNOUNCEMENTS:
None this time.

Bringing 300’s to 17 Hims

THE SCENE: full moon with a little of wet leaves and miss
F3 WELCOME & DISCLAIMER: 17 Hims showed up to push themselves 

WARM-O-RAMA:  

  • 11 LBC forward
  • 10 LBC backwards
  • 10 Seal claps
  • 10 Overhead claps
  • 10 Chattanooga Cherry pickers
  • 5 Knoxville Cherry pickers
  • 20 Booyah merkins  with a buddy

THA-THANG:
300’s

  • The PAX lined up in the parking lot and sprinted to the end . Did 30 merkins,  walked back together. Rinse & Repeat 10 times

Climb and tag

  • The PAX divided into two  units. Unit A ran and climbed the rope tree while Unit B attempted to tag. If caught 10 BBS. Rinse & Repeat x1

Five minute double

  • The PAX did 20 dips and 20 step-ups

Mosey back to the flag for some Bruce Lee core

MARY:  the PAX got on their 6 and completed some core

  • 25 America hammer
  • 25 heels to Heaven
  • 25 Awkward turtles
  • 25 little baby crunchesCOUNT-OFF & NAME-O-RAMA

    CIRCLE OF TRUST/BOM:
    Roman’s 5:1-5

  • Therefore, since we have been justified by faith, we have peace with God through our Lord Jesus Christ. Through him we have also obtained access by faith into this grace in which we stand, and we rejoice in hope of the glory of God. Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.
    Romans 5:1‭-‬5 ESV
    MOLESKIN:
    God wants to remind us that if I am going to accelerate in my faith.I need to anticipate that there will be some form of tribulation we will come by.
  • ANNOUNCEMENTS: from Hands
    F3Knoxville.com is back up and running. Weds, Thurs and Fri are taken. You still have a chance to Q tomorrow and Saturday this week. Head over to the calendar and pick it up now.

Gladiators at the Colosseum of the Asylum

THE SCENE: Low 50s and not too humid
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Junk Science (40 Merkins on your own), Tie-Fighters, Windmills, Cherry Pickers, Rockettes & Grady Corns
THA-THANG:

  • Suicide Sprints with Bobby Hurley’s at the end of each run
  • Picket’s Charge with 1 Man Maker at Landings
  • 25s at the Overlook:
    1. Station
      • Calf Raises (4 Count)
      • Sumo Squats
    2. Station
      • Box Cutters (4 Count)
      • Imperial Squat Walkers (4 Count)
    3. Station
      • Box Jumps / Step-Ups
      • Dips / Derkins
    4. Station
      • Big Boys
      • X-Factor (4 Count)
    5. Station
      • Merkins
      • Gas Pumpers
    6. Station
      • Lt. Dan’s
      • Hello Dollies

MARY:
Not time for MARY.
COUNT-OFF & NAME-O-RAMA
8 HIM’s made the morning grind
CIRCLE OF TRUST/BOM:
Focused on Luke 9:3 by not taking our baggage with us, but rather let the Spirit guide us. Especially when it comes to being a father. We should not always try to keep our children in a rigid box. Be flexible and willing to have fun with them. You can teach, be intentional and still have fun.

ANNOUNCEMENTS:
BROLYMPICS at the Asylum on 05-Nov-22. Coat & canned food collections.

A Blockee for You, a Blockee for Me

THE SCENE: Nice morning.  Not to chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on 4ct, Grady Corn, Windmills, and Imperial walkers…all 10 reps on the 4 count.  Went to first corner of parking lot for 10 tempo merkins, second corner for 10 4ct flutters, 3rd corner for 10 4ct Mountain climbers, and last corner for 10 tempo merkins.
THA-THANG:
Carried cmu’s to the top of cardiac and left them there.  Mosey’d down to the bottom. We performed 20 reps at the bottom, 20 reps at the first curve, 20 at the second, and then 40 reps with a cmu at the top.  The exercises were as follows:

20,20,20 of Dry Docks with 40 OH press at the top

20,20,20 of Jump Squats with 40 weighted squats at top

20,20,20 of crab position dips with 40 tricep extensions at the top

20,20,20 4ct flutters with 40 flutters with cmu at top

 

Mosey’d back to AO parking lot for an abbreviated version of the “BLOCK-EE BOX” performing 8 in first corner, 7 in next, 6 and so on to 1.

MARY:
Had time for about 20 Freddy Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 146:8-11