F3 Knoxville

Tag: Reverb

Christmas Tree Bragging Rights Secured!

THE SCENE: Cool and brisk with a threat of showers that were too afraid to show up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
Baby Arm Circles x 10 IC (reverse it)
Tempo Squat x 15 IC
Tempo Merkins x 15 IC
Mountain Climbers on a 4ct x 15 IC
Ta-dah! x 3 each side OYO (elbow to instep)

THA-THANG:
Long winding mosey from the Big Ball to Krutch park (just about .5 mile mosey!) Arrive at our big beautiful Christmas tree to find a present of 12 pains of Christmas.

Complete each “pain” and then start on the next number, working your way back to the top… Example: 1 lap.  Then 2 burpees, and 1 lap. Then 3 squats, 2 burpees, and 1 lap… So on and so forth…

  1. Lap around Krutch park
  2. Burpees
  3. Squats
  4. LBCs
  5. American Hammers (5 each side)
  6. 4 ct alternating shoulder tap from a plank
  7. Lunges (7 each side)
  8. Box Cutters
  9. Squat Jumps
  10. Carolina Dry Docks
  11. Flutter Kicks
  12. 8 Count Body Builders

Pause for a victory photo/Christmas card and then mosey on back to the AO.  Covered 2.2ish miles overall with 12 laps around Krutch, 22 burpees, 30 Squats, 36 LBCs, 40 American Hammers, 42 Shoulder Taps, 42 Lunges, 40 Box Cutters, 36 Squat Jumps, 30 Carolina Dry Docks, 22 Flutter Kicks, and 12 8 Count Body Builders.

COUNT-OFF & NAME-O-RAMA
11 HIM
CIRCLE OF TRUST/BOM:
Mentor once challenged me to “Work ON the organization. Not, IN the organization.” Its the time of year when we all get reflective and begin developing goals for the coming year.  Challenge everyone to take time to examine their lives from a 30,000 foot few and consider how they can impact those in their “organization” (family, friends, work teams, church, community) most positively with their new goals.

ANNOUNCEMENTS:
Nada… Should have mentioned 2nd F lunch on Friday downtown.

Impact and enunciate

THE SCENE: 41* which was nice and toasty in comparison to the last few days
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Shoulder taps
Tempo lunge
ANGLE ANGLE ANGLE grinders

SSH

THA-THANG:

Mosey out of the SP and toward the Big Ball.  Lots of chalk at the base of the stairs for the escalator.  Each exercise is 10 reps, picking up a new exercise each iteration through and running the stairs to the top of the Big Ball after completing each exercise.  Final iteration is 10 reps of all six exercises followed by the run to the top and back down for Mary.  Exercises as follows:

  • Imperial squat walkers
  • Merkins
  • Pickle pounders on 4-ct
  • Alternating shoulder taps on 4-ct
  • Crab cakes on 4-ct
  • Tricep dips

Short mosey up to the middle platform of the stairs beside big ball.  Circle up for contra burpees.  Start with normal burpee, then add a merkin each repetition until you reach 10 merkins at the bottom of the burpee.  Recover back down to the bottom of the big ball to pick up laundry.

Mosey across bridge and over to the amphitheater.  Line up across the front of the stage.
15 Bulgarian split squats (15 each leg), 15 wide merkins
15 jump squats, 15 Carolina dry docks
15 side step ups (15 each leg), 15 legs on stage sit ups and touch stage

Recover and mosey the long way around and up behind the amphitheater heading back to start point for Mary.

MARY:
Recliner flutter kicks (not laid back completely)
Recliner Edward scissor-legs
Boat/Canoe
COUNT-OFF & NAME-O-RAMA
12 strong including a visitor from Charlotte: Operation, G6, Singlet, SiPad, Careless, Swanson, Brooks, Amazon, Reverb, Cowbell, Red Writer, Abort
CIRCLE OF TRUST/BOM:
Impact is forcible contact to strong effect.  Thank the PAX for the impact they have all had on me recently, where I know I’ve taken small things from each of them and emulated to try to improve my character.

Anders Double Team

THE SCENE: Cold but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Casper lead the warm up with:

  • SSH IC x 25
  • Baby Arm Circles IC x 15
  • Cherry Pickers IC x 10
  • Imperial Walkers
  • Tempo Squats IC x 15

THA-THANG:

Duggar lead us on a mosey around the lake to the amplitheater stage.  Played a little game of “pick a number, any number”.  The exercises were as follows:

  1. Merkins IC x 10
  2. Flutter kicks IC, hands over head x 20
  3. Body Builders IC x 5
  4. Heals to heaven IC x 15
  5. Cobras IC x 15
  6. Shoulder touches IC x 25
  7. Squats IC x 20
  8. American Hammers IC x 15
  9. ATM’s IC x 1 round
  10. Burpee’s IC x 5

The list of exercises was completed then we moved to the field.  Casper lead us in the bear crawl inch worm where each HIM went through twice.  Then we joined a battle buddy in a relay with one person doing LBC’s and squats while the other person did suicides across the field alternating until 100 LBC’s and 100 squats were performed.  Took a little mosey to the rock pile and each person selected a rock.  Then circled at the AO to write the alphabet with straight arms holding rocks.  Did presses with rocks going around the circle then returned to rock pile to deposit rocks.  Returned to AO to finish up with various exercises which included the ring of fire where everyone picked their favorite exercise and lead the group.

MARY:

COUNT-OFF & NAME-O-RAMA
Abort, Casper, Duggar, Reverb, Rousey, Passport
CIRCLE OF TRUST/BOM:
Throughout my life I’ve felt at times I need to live up to what I thought was the type of person I should be.  I looked to others who had great qualities and thought I should strive to have the same qualities and be the same type of person.  I’ve learned that even if those qualities are good but aren’t how God created me then it’s not the best for me.  I’m learning that it’s ok to not be “good” at some things I think I should be “good” at if God has created me with other gifts, talents, and passions.  I should focus on how God created me and use what He’s given me to serve him to the fullest.  Not worry about trying to be like others who may be serving God in their own way.  God has designed each of us for a specific purpose and we need to be the men He’s called us to be, an no one else.
MOLESKIN:

ANNOUNCEMENTS:

Sunrise at the Sunsphere

THE SCENE: Calm, cool morning
F3 WELCOME & DISCLAIMER

THA-THANG:

Kiss My Grits throughout the entire beatdown (5 8-count Merkins every time a PAX calls out another PAX with “Kiss My Grits”)

Lunges to the Big Ball

7s

  • Big Ball Pull-ups
  • Burpees at the top of the stairs

Lunges back to AO

Partner Shoulder Presses and Lat Raises

Cobras and Overhead Arms Claps

‘Round the Fountains

  • Lunges, Bear Crawls, Crab Walks, Side Lunges

COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Thanks for letting me come back and lead a beatdown! Explore F3 outside of Knoxville if you get the chance. Learn something from other cities and try to leave some Knoxville flavor as well.

A few rounds in the octagon

THE SCENE: 48* and clear, perfect weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knees IC
BAC forward and reverse IC
Imperial squat walker IC
SSH IC
THA-THANG: Mosey out of the start point and towards L&N, opposite direction of the usual mosey.  Train horn gives the Q a good panic, as the route crosses the railroad tracks where cones and routine are set up.  Fortunately its just two engines which clear the tracks quickly and we continue our mosey into the Preacher lot.  Eight cones set up in a circle/octagon.  Exercises are mostly still on the cones, as follows:

  • Reverse flyes with rocks
  • Wide merkins
  • Squat jumps
  • American hammers on 4 count
  • Lion kings with CMU’s
  • Lunges on 2 count
  • 8 count bodybuilders
  • Heels to heaven

PAX split up to have groups of 2-3 at each cone.  16 reps of each exercise, then bear crawl to next cone moving in clockwise direction.  Once you arrive back at your original cone/exercise, run to the center of the octagon and plank it up (plank variations until all finish).  Q asks for someone to step into the middle and give one of their biggest fears.  Sneaky Pete steps up, and his fear is being misunderstood.  ALR.

Go back to original cone.  Repeat routine, this time only performing 8 reps of each exercise, and instead of bear crawling to next cone, run a lap around the octagon.  Again, plank in the middle when finished with routine and wait for the rest to finish.  Duggar steps up and admits one of his biggest fears is failure.  Which just happens to be QIC’s biggest fears, and would have been admitted at the end.  ALR. PAX grab cones and CMUs and begin mosey back to SP (dropping 4 CMUs just across the tracks for retrieval later).

Once back at SP, Q asks one more to tell a fear.  The Voice steps up and states letting someone down is his fear.  A.L.R.  Mary begins.

MARY:
Edward scissorlegs x25 on 4 count.
5 sec rest
Edward scissorlegs x25 on 4 count (someone said take them to 100, so we did)
COUNT-OFF & NAME-O-RAMA
18 PAX Strong: Reverb, Swanson, Sneaky Pete, Petey, Operation, Filter, Sipad, Duggar, Midas, The Voice, Cowbell, Cheesesteak, Jenner, Crawdad, Passport, Careless, Scope, Abort
CIRCLE OF TRUST/BOM:
Fear.  We all have fears, and we have to deal with fear every day.  Fear isn’t necessarily bad, as fears of things have helped keep us alive up to this point in our lives.  However, constantly giving into fears makes us cowards.  Constantly ignoring fears would make us insane.  The key is to listen to our fears and decide whether to give into them or stand up and turn that fear or hardship into grace.
ANNOUNCEMENTS:
Mend House workout on Monday at 6.  Try to show up and support these men as they hopefully launch their own AO into F3.