F3 Knoxville

Tag: Reverb

not going to ruin your day

THE SCENE: 78* and about 114% humidity, perfect recipe to smoke some goo
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Squat and reach x10
Shoulder taps x15
Tempo lunge x10
3 point merkins x10
THA-THANG:
Short mosey out of start point and over to base of Big Ball.  Routine all start with 1 rep of exercises, and increase each round by 1 rep until Q calls time.  This sucked…

  • 1 pull up on Big Bal
  • Crawl bear the steps to the big landing
  • 1 Burpee
  • Lunge flat ground to cone (roughly 15-20 yards)
  • 1 Hand release merkin
  • Sprint to stairs and return to Big Ball

Lather rinse repeat increasing reps of pull ups, burpees, and hand release merkins.  I think our Jack Rabbits got to 7 or 8.

Short mosey to pedestrian bridge over the pond.  Lt. Dan’s across the bridge to even out our legs a little bit: Four lunge steps, four air squats all the way across and Al Gore waiting for the six.

Another short mosey into the amphitheater and everyone on their six for quick ab work:

  • Flutter kicks x15
  • American hammers x15
  • 3 minutes of plank, alternating between high and low plank at 30 second intervals (its fun to pour sweat while not moving)

Quick set of Sevens on the amphitheater steps, starting with six sit up ups at the bottom and one jump squat at the top, running through the routine.

Short mosey back to start point.

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
10 Strong: Butterfly, Swanson, The Voice, Ariel, G6, Orkin, Carrot, Steam, Reverb, Abort
CIRCLE OF TRUST/BOM:
I woke up this morning and hadn’t set any of my stuff out (risk waking my M up), didn’t lock one of my house doors, and realized I left a load of laundry in the washer last night (which until now I’d never done in my life).  Two years ago, I would have absolutely let this ruin my day.  I could have talked all day about how bad a morning I had, then let it dictate the rest of my day until I had a horrible day.  Because of the discipline and lessons learned from F3, I really couldn’t help but laugh at myself and just know that I can fix all of those things in two or three minutes.  AND, it will make me stop letting routine things be so routine and I will pay more attention.  The point is, don’t let the little things ruin your day or week or even more.  Don’t let a bad 5 minutes turn into a bad day.

Lots of prayer requests this morning: Butterfly and his job search and his friends who had someone crash into their house, Carrot’s father diagnosed with cancer, Reverb’s brother (and ours) Church Mouse struggling with mental health issues, The Voice’s mother with her sight and continued health issues.  Lets lift our guys up!! Aye!!

Prime day without Amazon

THE SCENE: 70* and humidity down, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Squat and reach
Calf raises
Wide merkins
Tempo merkins
THA-THANG:
Mosey north out of start point towards parking area, across the railroad tracks and over into the Preacher lot (parking area beside the International) and grab two rocks per person.  Pretty simple routine written on the ground of 5 exercises.  We start with just the first exercise, do 30 seconds as many reps as possible.  Drop the rocks and run about 25 yards to a cone in the parking lot, knock out 2 burpees, then run back to your rock.  Then we do 30 seconds of the first exercise and 30 seconds of the second exercise, drop rocks run for burpees and come back.  So on and so forth until we are doing all 5 exercises for 30 seconds.  Then we start removing one exercise each round and working our way back down.  Exercises as follows:

  • Curls
  • Side raises
  • OH press
  • OH squad
  • OH rock claps

Teased everyone with more rock work after we’d finished our last round, but return rocks to the pile and mosey back across the train tracks and to the start point.  Not a ton of time left, so we all found benches and knocked out some exercises:

  • 20 box jumps or step ups
  • 20 decline merkins
  • Run a lap around the fountains
  • 20 box jumps or step ups
  • 20 dips
  • Run a lap around the fountains

Jump in the middle for Mary

MARY:
Just enough time for 15x flutters and 15x hammers
COUNT-OFF & NAME-O-RAMA
8 strong: Passport, Duggar, Reverb, G6, Apollo, Wings, The Voice, Abort
CIRCLE OF TRUST/BOM:
I just noticed myself reflecting on the past year as we all do on milestones.  Be it our own birthday, an anniversary, a child’s birthday (overheard The Voice mentioning his son was nearly a year old) we tend to reflect backwards and think about things we might have accomplished or failed, people we’ve met or lost and that sort of thing.  The most noticeable thing to me is people.  People who might have moved away or I haven’t seen (Preacher, Soot, Careless, now Cowbell) and on a better note a lot of people who we’ve now added to our group.  Challenge to myself and others is not just look backwards, but forward to the next year and to ensure the lessons we’ve learned from our brothers get passed on to those we are lucky enough to still be around.

Return the ring to Mordor

THE SCENE: 72 degrees. Heckin sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

THA-THANG:
Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

MARY:
Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.
MOLESKIN:

From Gandalf –

“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.”

 

Full Bird Beatdown

THE SCENE: 76* and humid as crap.  A few different Misfires listed in GroupMe, this Misfire is Colonel Mike Anders. At least the fourth of the Anders clan to ring the second bell and Q in Knoxville.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bend and reach stretch
Row stretch (arms extended overhead and flat, then sit up while also crunching your knees in, then holding)
Squat and reach
Crunchy twists (can’t remember what he called them, 4 count exercise with legs up like you’re going to crunch, but rotate knees together to each side)
Merkins

THA-THANG:
Top 40 countdown around the World’s Fair Lawn.  At each corner of the lawn, there is an exercise listed and on the longer sections a method of movement.  Instructed to do 4 laps, starting with 40 of each exercise, then 30, etc.  So 40/30/20/10 but the movement between remained.

  • Merkins – then lunge over halfway down the long side, run at the line to next corner
  • Squats – run to next corner
  • Mountain climbers – power skip/jump halfway, then run to next corner
  • Prisoner squats (hands behind head, feet pointing outward as much as comfortable) – run to next corner

Repeat four laps with decreasing reps.

Form up in field for Jane Fonda 5:1 for each leg, just to completely destroy what was left of our legs.

COUNT-OFF & NAME-O-RAMA
9 Strong: Casper, Duggar, Misfire, Cowbell, The Voice, Jenner, Reverb, Passport, Abort
CIRCLE OF TRUST/BOM:
(Doing my best to remember) Character versus competency.  We all strive to do our jobs and perform daily tasks with competency, to do the best job we can do.  However, always be aware of risking your character to get the job done.  We can always change careers, but our character should remain unflinching and unbroken. Aye!

13 Is A Lucky Number

THE SCENE: 60s, cool. Ice cool.
F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith!
  • My name is Steam and I am delighted to be your Q this morning!
  • I am not a professional and you are here on your own volition – which means no one is going to force you to do anything this morning – you have to make the choice to push yourself and those around you!
  • If you need to modify any of the exercises we do this morning feel free to do so.
  • Today is the 13th day of June and day what you will about the number 13 but I’m feeling pretty lucky, I hope you are too! Let’s keep the mumblechatter and morale high this Morningside !!!!


WARM-O-RAMA:

  • Cherry-Picker: 13×4 IC
  • SSH: 13×4 IC
  • Rockette: 13×4 IC
  • Imperial Walker: 13×4 IC
  • Torso Twist: 13×4 IC

.
THA-THANG:

Mosey to Market Square Pavilion

Swanson leads PAX in 10 1-count merkins by Eddie’s Health Shoppe on Union

Abort leads PAX in 10 1-count merkins by market square bell

    • Get in battle buddy teams
    • BB1: sprints down to splash pad
      • Executes 13 squats (1-count)
      • Sprints back to recover BB2
    • BB2: executes 13 4-count flutter kicks
    • Once both you AND your BB complete two evolutions of squats, recover right here in the squat position.
  • Mosey to Market Square parking garage
  • Tower of Power
    • 6 floors (all 1 count)
    • F1 = 13 merkins
    • F2 = 13 big boy sit-ups
    • F3 = 13 squats
    • F4 = 13 flutter kicks
    • F5 = 13 Apollo onos (at top)
    • F6 = 13 smurf jacks (at top)
  • Mosey back to AO

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:

    • Goliath Must Fall
    • Fear Must Fall
    • “But now thus says the Lord, he who created you, O Jacob, he who formed you, O Israel: “Fear not, for I have redeemed you; I have called you by name, you are mine.”
    • ‭‭Isaiah‬ ‭43:1‬ ‭ESV‬‬
    • https://www.bible.com/59/isa.43.1.esv
    • Who or what is your Goliath today and this week?

KEEP THE FAITH & FIGHT THE GOOD FIGHT!