F3 Knoxville

Tag: Rainbow

Laissez les bons temps rouler

THE SCENE: Misting, mid 40s, with an overcast QIC
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 or so (waiting on you Cosmo!); 5 burpees OYO, run 2 laps around AO parking lot to let QIC figure out what we’re going to do. End at the CMU pile because, well CMUesday.
THA-THANG:
While listening to some New Orleans Mardi Gras inspired music, we’re gonna have a parade.  Everybody has to contribute a float to the parade.  Whenever you hear Louis Armstrong’s “Hello Dolly,”  stop what you’re doing, hit your 6 and do Hello Dollies for the length of the song.

  • First float by Swimmies and Crablegs:  Doras with your battle buddy. Grab a CMU and do a certain amount of curls, overhead presses, rows, goblet squats (I can’t really remember how many.  Maybe 100 total each?), while your partner runs to the other side of parking lot and back John Cusack style (CMU held over your head the whole time).  Shoulders are appropriately burning at this point.
  • Next float sponsored by Gibbler and Baby Boomer?  Head to the Pav-a-lon with CMU for 7s CMU Merkins and leg thrusts (on CMU). Wall sit with your CMU while waiting on the 6.
  • So, the third float was maybe Rainbow or Hot Tub’s?:  More Doras.  One partner runs a lap around building with CMU while the other one does kettle bell swings.  4 laps for each partner.
  • Next float:  Hands comes down St. Charles with a bunch of shoulder shrugs. and CMU arm raises.  Shoulders now feel like they’re going to simply let go of the arms and let them fall off.
  • Next float:  Code Brown’s float made of rocks.  Grab two rocks from next to the building for two rounds of Tie Fighters (BAC while in lunge position- forward and back); then overhead claps.  At this point, shoulders go from painful to just numb.
  • Next float:  Snitch brings it home with 11s- Box Jumps and dips (more shoulders!!)
  • That’s the end of the float, so we return CMUs and circle up.

MARY:
No Mary, but Satchmo did serenade us with “Hello Dolly” twice during the workout, so we got 2 doses.  And I was wrong about the time.  The song lasted 2:24, so that’s a total of 4:48 of straight Hello Dollies.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lent is upon us.  Don’t just pick something to give up that is “bad” for us.  Let’s pick something that is a true sacrifice.  When we feel its absence, search for the presence of God.  There’s nothing we can’t replace with God’s love and presence.
MOLESKIN:
Here’s the playlist:  Mardi Gras in New Orleans- Professor Longhair; Hurricane Season- Trombone Shorty; Right Place Wrong Time- Mr. John; Hello Dolly! – Louis Armstrong; Cissy Strut- The Meters; All on a Mardi Gras Day- The Wild Magnolias; Jambalaya- Hank Williams; Down by the Riverside- Dirty Dozen Brass Band; It’s All Over Now- Ry Cooder; What is New Orleans – Kermit Ruffins and the Barbeque Swingers; La ti da- Marcia Ball; Preservation Hall Jazz Band- PHJB with Allen Toussaint; Tipitina-Professor Longhair; When the Saints Go Marching In; The Orleans Band.
ANNOUNCEMENTS:
Bring snacks for Wesley House.  See the list on GroupMe.

Raise the Flag

THE SCENE: Cool but definitely shorts weather. No rain #BlessUp

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Stean and I’ll be your QIC this morning – honored to do so
  • Any FNGs?
  • Knock out a few things before we begin
    • Contrary to popular belief I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone – if you need to modify anything we do this morning: DO IT.
    • However here’s my challenge to you for the next 45 minutes and the week:
    • When you’re tired and hurting and ready to throw the towel in, remember 2 things: someone is hurting more than you and is more tired than you are & the name of the game is one foot in front of the other. That’s how we get through the next 45 minutes and the next week.


WARM-O-RAMA:

 

  • SSH: 12×4 IC
  • Bend & Reach: 12×4 IC
  • Imperial Walker: 12×4 IC
    • 2 burpees on your own
  • Windmill: 12×4 IC
    • 2 burpees on your own
  • Baby Arm Circles: 11×4 forward & 11×4 backwards IC

THA-THANG:

 

(Mosey to Pavilion)

(Battle buddy up)

[Quarter Pounder]

***Steam showcases his impeccable taste in music – blasting motivational classic rock for all to hear***

  • Pav: 25 battle buddy sit-ups each with the other holding the feet
    • 1 lap around the AO and back to the Pav
  • Pav: 25 1-count battle-buddy merkins (Hand clap)
    • 1 lap around the AO and back to the Pav
  • Pav: Repeat the 1st – 25 BB sit-ups each with the other holding the feet
    • 1 lap around the AO and back to the Pav
  • Pav: Repeat the 2nd – 25 1-count BB merkins (Hand clap)
    • 1 lap around the AO and back to the Pav
  • Recover in the Pav – Wall Sit

 

[Quarter Pounder Round 2]

  • 4 sides of the table/bench in the Pav
    • Short sides = 25 chin-ups
    • Long side 1 = 25 incline merkins
    • Long side 2 = 25 dips
  • When PAX gets done with 1 side –> hold the squat
  • All PAX execute 12 4-count SSHs together in between each side of the table/bench

(12 count)

(Mosey to the playground)

(Walk to the arches of the playground – getting breathing back in control)

(PAX execute 12×4 squats while waiting on a rival tribe to finish running down the parking lot they’re headed to)

(PAX mosey’s across the street from the playground to the parking lot)

[100s]

  • sprint down to far end of parking lot
    • Execute 25 squats
  • Sprint back to start point
    • Execute 25×4 down/up merkins
  • Sprint down to end of lot
    • Execute 25 calf raises
  • Sprint back to start point
    • Execute 25×4 SSHs

(12 count)

(PAX mosey to parking lot in front of AO)

(Battle buddy up)

[75s]

  • Battle buddy teams sprint to the 3 grass buffers alongside the parking lot
  • Grass Buffer 1: 25 x 4 merkins
  • Grass Buffer 2: 25 x 4 squats
  • Grass Buffer 3: 25 x 4 SSHs

(ALL PAX mosey back towards the playground – Q makes the challenge for 1 of the PAX to lead 25 x 4 SSHs at each point of contact going back)

(PAX steps up to the plate and a new HIM leads each new round of 25×4 SSHs

(Mosey back to AO)

MARY:

With “We Will Rock You” blaring – PAX execute American Hammers & Flutter Kicks to the beat

To end it, Q leads PAX in Motivators (2)

COUNT-OFF & NAME-O-RAMA

21 PAX – no FNGs

CIRCLE OF TRUST/BOM:

What flag will you raise this week?

MOLESKIN:

  • What flag will you raise this week? Spoiler Alert – things aren’t going to go your way 100% of the time this week. If they do, that is awesome as well. However, the question has to be asked: “What flag will you raise this week when that happens?” A flag of gratitude and glory and blessing? What flag are you unconsciously raising as well?
  • Think about what flags you raise this week – when the going is good and the going is rough. Does the flag you raise make others want to help raise it with you? Is the flag you raise life-giving? Take the high ground this week – and raise the flag of honor and duty and courage and prayer and humility – in the spheres of influence that God has uniquely placed you in.
  • This is just the huddle – the game is out there. Go take the high ground.

ANNOUNCEMENTS:

Q101/GrowSchool Convergence THIS Saturday at the Asylum (2/29/2020)

  • 7am – 8am: Q101 led 2 of the F3 Knoxville TRUEbadours team (Judge Judy & Absces)
  • 8:10am – 9am (rough estimate): GrowSchool will take the place of coffeteria post-workout at the Chick-fil-A off Kingston Pike close to Lakeshore park (catty-corner from Panera where coffeteria normally is). The TRUEbadour team will lead a GrowSchool – a short time of leadership sharing and wisdom. Think of GrowSchool as an extended BOM/Leadership training.
  • Any questions/more info –> reach out to Steam or Abscess.

They don’t call me Charmin for nothing

THE SCENE: While still a little damp on the ground, Charmin delivered on his no rain guarantee.  Around 50 degrees for perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (IC) x 20 while everybody slowly trickled in (looking at you Cheatsheet); Imp Squat Walkers (IC) x 15; BAC forward and backerds (IC) x 10; Rocky Balboas on the curb (IC) x 20; butt kickers across PL; high skips back to the other side.

THA-THANG:

  • Mosey to CMU pile for a very quick partner round about (back to back, with CMU passed around) x 20
  • Mosey to Pav-A-Lon for partner leg raise-wall sits (one partner on the ground trying to kick the other one in the head while he does a wall sit and tries to throw the legs back to the ground).  Timed for 1 min, then switch.
  • Mosey to Circus Maximus for some partner exercises.  Each partner runs in opposite directions.  When they meet, do partner Merkins x 20 twice, then partner BBS x 20 twice, then back to back squats x 20.  3 total laps.
  • As we’re about to do another set of the above, the Q feels a tremendous sense of urgency to call an audible and mosey toward the bathroom.  His name is, after all, CHARMIN!
  • While the Q is humiliatingly otherwise engaged, Code Brown (yes, I get the irony too!) assumes the reins and calls out a burpee route 66 up the tail of the dragon.
  • The Q having caught up and knocked out a few punitive burpees on his own, the PAX moseys back to the CMU pile to unwind what was wound up at the beginning.

MARY:
Dealer’s choice (Buns calls out Hello Dollys; Fabio calls out Am. Hammers); then we finish strong with ATMs.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Been reading “First Lead Yourself.”  From the book: “Leading from good to great requires discipline – disciplined people who engage in disciplined thought and who take disciplined action.  To engage in disciplined action first requires disciplined thought, and disciplined thought requires people who have the discipline to create quiet time for reflection.  The net result is not doing more, but doing less.  Stop-doing lists reflect greater discipline than ever-expanding to-do lists.”
MOLESKIN:

ANNOUNCEMENTS:

Circles in the Dry

THE SCENE: Constant rain and around 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grab a CMU and head to pavilion for 30 SSH on 4ct, Thai Fighters 10 R, 10 L, Cherry Picker x10, Tempo Merkin x10, Windmills x10, OH Clap and and Seal Clap 4ct x10
THA-THANG:
Since it was raining AGAIN… we decided to stay under cover and do the following:

Legs

  • 10 Apollo Ono
  • 10 CMU step up
  • 20 CMU Squats
  • 20 CMU Calf Raises
  • 5 laps around building

Chest/Back/Arms

  • 10  CMUOH Press
  • 10  CMU Lawn Mower Row
  • 20 CMU Curl
  • 20 Dips
  • 5 laps around building

Abs

  • 10 CMU 4CT Flutter
  • 10 CMU American Hammer
  • 20 Heel Touch
  • 20 LBC
  • 5 laps around building

Ended at a bit over 2 miles in the dry with trips around building. Ended up in time to circle up.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

2 Corinthians 9:8

And God will generously provide all you need.  Then you will always have everything you need and plenty left over to share with others.

Be grateful for what God has given us.  Watch the words that come out of our mouths.  Practice gratitude.
MOLESKIN:

ANNOUNCEMENTS:

No CMU Left Behind

THE SCENE: Respectable. Meaning in the 50s. Also light drizzle occaisionally. Just enough to cool you down a bit, not enough to actually get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
TN Rocking Chair x15 IC
8-ct Magic Mikes x10 IC (Fwd lunge, return, rev. lunge same leg, hands on the ground, bring fwd leg back and up in the air, merkin, return to standing)
LBAC x20 each way IC
Grady Corns x20 IC
Crabettes x10 IC

THA-THANG:
Head over to the CMU pile. Each PAX grabs one and comes out to the corner of the parking lot.
5 reps of exercise on card, then back to the pile for another CMU, 10 reps, another CMU, 15 reps until all CMUs are gone.
After all CMUs are at the first corner, repeat at second corner, moving all CMUs to the second corner.
Exercises:
-Thrusters
-BBS
-Merky-Derky (Plank w/ hands on block, merkin, bear crawl until feet on block, derkin, crawl bear back. That’s one. Audibled to 5-10-10 instead of 15)
-Lawn mowers

That’s all 4 corners… However, the cards have 2 sides.
-One-hand OHP
-Pull-over get-ups (from your six, reach CMU overhead and touch ground. Bring CMU back up and past your knees, stand up)
-CMU Wine Mixers
-Would have done curls, but ran out of time!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 PAX for 21 CMUs
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6
New International Version
5 Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.

So… What’s on my heart today? Yesterday was tough. My wife’s mother, who is in the later stages of Alzheimer’s, moved into our house Saturday. Yesterday we ended up juggling care for her, work, school, shopping, home repair, dinner, and extended family drama. Lying in bed afterward (and honestly wishing at that point that I wasn’t on Q today), I wondered how many more of those days were to come, and how many I could take. This verse came to mind, reminding me again to keep actively putting my trust in Him, specifically both in heart and mind. I wish I could say I was in that place… But I know that’s where I need to be, and pray for strength to get there.

MOLESKIN:
PAX handled everything with aplomb today… Gotta step it up a bit next time!
ANNOUNCEMENTS:
None this week…