F3 Knoxville

Tag: Rousey

Celebrating 2 birthdays better than 1

THE SCENE: Low 40s with extra gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4ct, IC x 49
THA-THANG:
In celebration of the Q’s birthday (49) and High Heels’ birthday (54), the following exercises were performed as follows:  7 sets of 7 exercises (49 total), with 6 sets of 9 exercises (54 total) sandwiched in between each set of of 7.

  • At the AO, line up on curb for Rocky Balboas, sprint to other side for Merkins, run back, rinse and repeat.
  • Mosey to the Cloud for box jumps and dips
  • Mosey to Baby Everest with Squat Jumps at the bottom and Hello Dollys (4ct) at the top.
  • Mosey to the Pavalon for table rows and calf raises.
  • Mosey to the bottom of Cardiac.  Run to the top of Cardiac with 9 man makers somewhere (choice of the Pax) in between.
  • Mosey back to the AO.

MARY:
Howling monkeys, with each Pax doing one monkey humper in turn with the other pax holding position around the circle till 49 is reached.  Then do it again till 54 is reached.  Now, on the 6 for hands of time, counting to 49 and then to 54.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Revisiting the Q’s BOM from last year, it focused on getting out of my comfort zone and trusting God more.  (Phil. 4:13 and think about Paul’s level of discomfort with his mission).  Taking stock of last year, I’m disappointed in the difficulty I showed to trust God with decisions that might get me out of my comfort zone.  I need to do better.
MOLESKIN:

ANNOUNCEMENTS:

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)

Another 12 Days (and a Yule Log)

THE SCENE: Unseasonably warm!
F3 WELCOME & DISCLAIMER: Maybe?  Code Brown was in charge of that and perhaps skipped over some of it.  No FNGs so we’d heard it all.
WARM-O-RAMA:
SSH IC; practice some Manmakers and a Fireman Carry.  Wish Hot Tub and Gibbler well as they took off like scalded dogs to do a little marathon training tour of the Asylum.  Let’s move.
THA-THANG:
4 volunteers strap in the harness to pull the Yule Log to Circus Maximus.  We use a rotation of volunteers to pull the Yule Log a half lap around at a time, at each stop, we celebrate the Days of Christmas cumulatively as follows:

  • Day 1:  Manmaker;
  • Day 2: Iron Mikes, 4 count
  • Day 3: Jump Squats;
  • Day 4: Smurf Jacks;
  • Fiiiivvveee Buuurrrrpppeeeeeees!
  • Day 6:  Hello Dollys (4 ct, IC)- led by Carney;
  • Day 7:  Merkins (4 ct, IC)- Led by Code Brown;
  • Day 8: Mountain Climbers (4 ct, IC)- led by Double Wide;
  • Day 9: American Hammers (4 ct, IC)- led by Rainbow;
  • Day 10: Big Boy Sit-ups (IC)- led by Honeydew;
  • Day 11: Carolina Dry Docks (4 ct, IC) – led by Pom Pom;
  • Day 12: Partner up and Fireman Carry twelve steps each.
  • Mosey back to AO (with Yule Log in tow)

Bunny takes over and whips us like mules up Baby Everest.  Our distance runners rejoined the PAX and took a turn pulling the Yule Log up.  Manmakers at the top:  Rinse and repeat.

MARY:
Somebody put Cat Gut in charge for a brutal 5 minutes of Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Christmas isn’t about bright presents in flashy wrapping.  God’s ultimate gift of love and grace through his Son came in very humble wrapping.  With that in mind, we should be able to celebrate Christmas in any situation.  Also, this day in history:  The counter-offensive known as the Battle of the Bulge began in the Ardennes Forest.  Those involved certainly spent Christmas without anything fancy or shiny.
MOLESKIN:
Prayers for Pinto and his family and Junk, Junk’s wife, and their family.
ANNOUNCEMENTS:
Second F gathering at Tank’s house on Jan 3.  M’s are invited.

12 Days of F3 Christmas

THE SCENE:

19 HIMs enjoyed 50f and overcast – Great morning for burn of the weekend

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 Side straddle hops

10 Front and 10 back baby arm circles

THA-THANG:
After a quick warm-up it was off to the CMU pile – Grab a block and mosey down to Circus Maximus for a 12 Days of F3 workout.

Starting at baseline, HIMs made their way around the loop and back stopping at each station representing the 12 Days of Christmas – Just like the song…

  • Baseline to station 1 for 1 overhead CMU Press then back to the baseline.
  • Baseline to station 2 for 2, 4-Count Box Cutter, then station1 for 1 overhead CMU Press, then back to the baseline.
  • Baseline to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 6 for 6, 4-count Merkins, then to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • etc. etc. all the way to the 12th station (BURPEES!!) & back

Mosey with CMU block back to AO

In total HIMs put in 2.5 miles of running plus the following totals per station:

  • Station 1 = 12; Overhead CMU Presses
  • Station 2 = 22; 4-count Box Cutters (Four count factor = 44)
  • Station 3 = 30; 4-count Knee to Elbow (Four count factor = 60)
  • Station 4 = 36; Single-count Big Boy Sit Ups
  • Station 5 = 40; 4-count Side Straddle Hops (Four count factor = 80)
  • Station 6 = 42; 4-count Merkins (Four count factor = 84)
  • Station 7 = 42; 4-count Overhead Claps (Four count factor = 84)
  • Station 8 = 40; 4-count Flutter Kicks (Four count factor = 80)
  • Station 9 = 36; Single Count Squats
  • Station 10 = 30, 4-Count Mountain Climbers (Four count factor = 60)
  • Station 11 = 22; Bobby Hurley
  • Station 12 = 12; Burpees

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
19 = Charmin, Snitch, Honeydew, Jenner, Enos, Rusty, Pacman, BlueBird, Rousey, Pusher, Carney, Gibbler, Bunny, Cat Gut, Rainbow, Hands, Cheatsheet, Doublewide, Timber

CIRCLE OF TRUST/BOM:
Sharing HOPE with others.  Each and every one of us is dealing with difficulties in life.  Some large, some small…. some known by many, some known by only a few.  Encouragement to each of us to seek out help to provide hope for yourself and also to be that resource of hope for others.

MOLESKIN:
Special prayer request out for a few folks.

ANNOUNCEMENTS:
N/A

Take the Hill

THE SCENE: 40(ish), the gloom is alive and well.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam – I’ll be your Q this morning
    • I’m not a professional
    • You’re here on your own volition – you made a choice to be here this morning.
    • You know your body better than anyone – 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 – let’s go to work.
  • Q introduces FNG Bo Harris


WARM-O-RAMA:

  • SSH (Side-Straddle Hop): 18×4 in cadence
  • Cherry-Picker: 11×4 in cadence
  • The Fake-Burpee: 11×4 in cadence
  • Baby Arm Circles: 11×4 in cadence (front and back)

THA-THANG: (aka what went down post Warm-O-Rama and pre-COT)

18 November 2019

[ PAX moseys to Cardiac Hill – foreshadowing!!!! ]

  1. Take the Hill/Trifecta
    • Top of Cardiac: 18 SSHs (1-count)
    • Middle of Cardiac (turn): 18 Fake Burpees (1-count)
    • Bottom of Cardiac: 18 Squats

[ When you get to the bottom of the hill – come back up. Whether you spring up it or walk up it – you get back up the hill. The name of the game is one foot in front of the other. Only 1 person is going to get you up that hill and it’s you. We got 3 rounds of this. HOWEVER – if you get done with Round 3 and make it back up to the top – you’re not done right? There are still guys that are coming back up the hill. No man left behind. ]

    • PAX executes Take the Hill/Trifecta
    • The job isn’t done until all PAX make it back up the hill a 3rd time

[ PAX recovers @ top of Cardiac ]

[ 10 – count ]

“Way to choose the harder thing. Good work. Let’s rock.”

[ PAX moseys to the right towards new trail at Asylum facing Northshore ]

  • PAX executes 11 SEALclaps until 6 is up

2. The Lighted Path

    • Every 3rd light = 1 merkin (Down/Up)
  • PAX executes The Lighted Path
    • 1/2 way through the Q changes up the leadership of The Lighted Path
    • CheatSheet, FNG Bo, and Walkabout lead PAX to the next set of lights
  • PAX executes The Lighted Path until the road leading out of Asylum AO

[ 10 count ]

3. American Indian Run w/a Twist

    • American Indian Run
    • When the 6 recovers – leads PAX in 5 1-count squats
    • R&R (rinse and repeat this movement until PAX reaches lighted path going down to AO parking lot with cars

[ PAX file into the AO ]

4. The Core 100

    • 4 corners of AO parking lot
    • C1: 25 1-count cockroaches
    • C2: 25 1-count flutter kicks
    • C3: 25 1-count LBCs
    • C4: 25 1-count Hello Dollys

[ Circle It Up ]

MARY:

FNG broke the Spalshing the Merlot seal – WELL DONE!

COUNT-OFF & NAME-O-RAMA

PAX Count: 21

FNG Count: 1

CIRCLE OF TRUST/BOM:

  • FNG Bo Harris initiated into F3
    • Name = Gilmore
  • “Carry the fight to our opponent and keep it their for 60 minutes.” – General Neyland.
  • I don’t know what you have going on when you come here to F3 – but I’m glad you’re here.
  • What is that fight for you this week? Identify it. Own it.
  • Just like the hill that we climbed up and down – what is that hill for you? In order to get up the hill, you need to identify what that hill is for you or you’ll lose every single time.
  • Sometimes that hill, whatever it is, seems impossible. Whatever that hill is for you, IDENTIFY it, and TAKE it. Even if it’s one step at a time. That’s how you take the hill – One. Step. At. A. Time.
  • Take the hill this week. Someone might be struggling with taking their hill this week. Take them with you. No man left behind – No man left the same. 
  • Call a brother out this week – Pull a brother in this week.