F3 Knoxville

Tag: Rousey

Make it as tough as you want it

THE SCENE: In the lower 60s with no humidity, peerrffeeccctttt
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Plank merkins x10 IC
10&2 lunges x10 IC
SSH x10 IC
Burpees x5 OYO

THA-THANG:
Mosey to the south end of the world’s fair lawn, and around the pond toward the Big Ball.  Stop for count off underneath bridge.  Five stations, 3 men per group after count off.  Only the group doing Lion Kings has a set number, the rest of the PAX instructed to go as hard as they want.  “You made the choice and got out of bed, make the workout as hard as you want.”

  • Freddy Mercury’s
  • Imperial squat walkers
  • Crab cakes
  • Hand release merkins
  • 10 Lion Kings with CMUs, followed by sprint to Big Ball for 5 pull ups

The group doing Lion Kings and pull ups are the bump group.  Once they finish their pull ups then run to group 1 and bump them, who then bump group 2 Etc. Continue until everyone has been through the circuit.

Mosey to pedestrian bridge between Big Ball and the amphitheater.  Lieutenant Dan’s across the bridge: 4 lunge walks, 4 squats, repeat until you get to the other side.  Low plank until everyone finishes.

Back up and mosey to the amphitheater.  Exercises grouped to give no rest on muscle group, done in quick succession:

  • Derkins x15
  • Merkins x15
  • Incline merkins x15

Hold the bottom of a squat until everyone finishes up.  Same routine for the next set, exercises done without rest, then hold a squat until everyone finished up.

  • Leg lifts x15
  • Flutter kicks x15 (4-ct)

Mosey back to start point, collecting cones and CMU’s on the way.

MARY:
No Mary, just ATMs to cash out.
COUNT-OFF & NAME-O-RAMA
15 including 1 FNG: The Voice, Reverb, Positron, Church Mouse, Rousey, Quarantine, Carrot, Gesundheit, Daniel Son, Half Caff, Cowbell, Passport, Jackie Joyner, Swanson, Abort
CIRCLE OF TRUST/BOM:
“Not all leaders set out to be leaders. People set out to live their lives, expressing themselves fully.  When that expression is of value, they become leaders.  So the point is not to become a leader.  The point is to become yourself, to use yourself completely – all your skills, gifts and energies – in order to make you vision manifest.  You must withhold nothing. You must, in sum, become the person you started out to be, and to enjoy the process of becoming.”

P3 at F3

THE SCENE: Temp in the 70’s with a little breeze.  Perfect weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles IC x 10 each way

A little of This and a little of That

Hillbilly’s x10 IC

Tempo squats x10 IC

Tempo Merkins x10 IC

THA-THANG:

  • Mosey to rock pile behind Veterans Memorial
    • Walk to corners of the field with rock over head
      • 1st corner – Mountain climbers x10 IC
      • 2nd corner – Peter Parkers x10 IC
      • 3rd corner – Mountain climbers x5 / Peter Parkers x5
      • Walk with rocks over head to return them to pile.
  • Mosey to Big Ball steps
    • Battle Buddy:  #1 runs up stairs, stops at first landing for 2 burpees.  Top landing 4 burpees.  Back to first landing 2 more burpees then to bottom to tag buddy.  Meanwhile buddy #2 does flutter kicks, American Hammers, etc until buddy #1 tags.  Each buddy up stairs 4 times.
  • Mosey around the corner and up the hill to the intersection close to the Art Museum.
    • Circle up:
      • flutter kicks x 10
      • Merkins x 10 OYO
      • Hello Dolly x 10
      • Merkins x 10 OYO
      • Box Cutters x 10
      • Merkins x 10 OYO
      • LBC’s x 10
      • Merkins x 10 OYO
      • American Hammer x 10
      • Merkin x 10 OYO
  • Mosey back to AO

MARY:
Had time for a little “Amazon shoulder shredder”:  Baby Arm circles, overhead claps, seal claps, etc

COUNT-OFF & NAME-O-RAMA
13 PAXs total with 2 FNG’s
CIRCLE OF TRUST/BOM:
Remembering a friend who I was able to spend some time with and learn from his wisdom.  He was a WWII veteran and shared his experiences and relationship with God with me over breakfast each Friday morning.  One morning he shared his thoughts as we talked about God’s Glory. As we usually think of F3 as a lot of physical fitness, I present to you “P3” for spiritual fitness.  My friend shared with me 3 things he thinks about when he thinks about God’s Glory.  God’s Presence, God’s Power, and God’s Purpose.  Let’s remember to be in God’s presence, rely on His Power, and seek His Purpose for our lives.  When we do we will not only experience His Glory but we will glorify Him.
MOLESKIN:
Pray for Passports foster daughter, Jobs for people in the Fellows program, and for Lee Murphy’s job situation.
ANNOUNCEMENTS:

Big Ball Slurpee

THE SCENE: warm and muggy
F3 WELCOME & DISCLAIMER – Nope, not a professional
WARM-O-RAMA:
20 SSH

10 each of baby arm circles (both ways), Moroccan night clubs, and over head claps

15 tempo squats
THA-THANG:
7/11’s – 7 pairs of exercises done by 10 reps of exercise A/1 rep of exercise B (9/2, 8/3, etc)

pairings:

8 count body builders & Rockettes

BBS & Sprint (30yards)

60lb Sand Bag Toss & Burpee

Flutter Kicks & Monkey Humpers (Both on 4 Count)

Incline Merkins & Box Jumps (or Step-ups)

Lunge & CMU Curl

Inch Worm Merkins & Squats
MARY:
no time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
the grass is greener where watered, not necessarily on the other side…

MOLESKIN

ANNOUNCEMENTS:

Memorial day convergence

eight counts with a rock

THE SCENE: 41* – a little cooler than lately but clear and no wind.  Perfect weather.  Amazon and Abort Co-Q shooting from the hip.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC Forward x10 IC
BAC Reverse x10 IC
Moroccan night club x15 IC
Tempo squats x10 IC
8-ct bodybuilder x5 IC
SSH x15 IC
THA-THANG:
Mosey out of start point in the direction of the amphitheater, running through it (not uphill and around for some reason…) and across Cumberland Ave, stopping on the bridge.  Everyone down for some early ab work, flutter kicks x25 IC and American hammers x20 IC.  Back up and continue mosey to parking lot of Church Street United Methodist Church.  Everyone grab a rock and get ready to roll.

  • 8 count body builders (OH press rock going up) x10
  • Curls (for the girls) x10
  • Squat thrusters x10
  • Sit ups with rock pressed x10

After each round of PT, place rock on ground and run up the hill to the Church, high five the church, and return to rocks.  Repeat for 3 rounds total.  Quick 10 count and change up exercises, same routine.  Go through 4 exercises of PT, drop rock and run to the church and return.  Three rounds of second set as well.

  • Rock overhead squats x10
  • OH tricep extension x10
  • American hammers (left right 1) x10
  • Front lateral shoulder lift x10

Recover, replace rocks in pile and mosey in the direction of the Big Ball. Quick repeat of Dead Hang Dora.  Pair up, one man dead hangs from the beams of the Big Ball, while the other man knocks out merkins.  When the partner drops, they swap and cumulatively knock out 150 merkins.  This sucks BTW.  Recover and mosey back to start point.

MARY:
All done in succession with no rest, because Abort is a jerk:
Box cutters x10
Edward scissor legs x15
Flutter kicks x20
COUNT-OFF & NAME-O-RAMA
13 Strong, including some faces that haven’t been seen in a bit: Operation, The Voice, Cowbell, Swanson, 2×2, G6, Duggar, Petey, Rousey, Quarantine, Misfire, Amazon, Abort
CIRCLE OF TRUST/BOM:
Operation and Misfire spoke about consistency.  One quote Operation shared was “Don’t choose what you do well, choose what you do consistently.”  He may correct me on that, but it was the idea.  Great word to think about.  We were also fortunate to have Misfire, Soot’s father, speak about Soot’s recent deployment and how F3 was a positive thing to give consistency outside of the military and how we as men NEED that.

Also big thanks to Petey who picked up a card for us all to sign to send to Soot, great stuff there.

Always got 10 in you

THE SCENE: 60* and not muggy, perfect morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Moroccan night club x20 IC
Even/odd static stretch – middle/left/right
Tempo merkin x10 IC
SSH x15 IC
THA-THANG:

Mosey out of start point and over to amphitheater for some escalator action.  Start with first exercise, run a lap around the amphitheater (no stairs, take the long way).  Return and do first exercise and add second, continue adding each exercise after the lap.  Exercises as follows:

  • Plank jacks x10 on 4 count
  • Squat jumps x10
  • Pull ups on rails x10
  • Mountain climbers x10 on 4 count
  • Lunges x10 each leg
  • 8 count bodybuilders x10

Jackrabbits do ab exercises on the stage waiting for everyone to finish.  Everyone recover and 10 count.  Mosey out of amphitheater continuing away from start point, left over pedestrian bridge, and up beside the convention center and Big Ball.

Set up is for four cone drill.  Reps and walks, lather rinse repeat.

  • Round 1: Lizard walk between cones, 10 superman swims at each cone
  • Round 2: Crab walk between cones, 10 big boy sit ups at each cone
  • Round 3: Crawl bear between cones, 10 merkins at each cone

Recover and 10 count.  Mosey back to start point.

MARY:

Flutter kicks x25 IC
Edward scissorlegs x25 IC
Captain Thor up to 5:20
COUNT-OFF & NAME-O-RAMA
9 Strong:
CIRCLE OF TRUST/BOM:
Workout was a very similar repeat of one I led last year, one that Preacher absolutely let me know he was not a fan of.  In all fairness, I made some of the exercises easier this time haha.  But I repeated a workout that reminded me of him, and the word was similar to one he gave after one of his Q’s.  He talked about first starting F3 and always being at the back, but that getting out there and doing something was better than nothing.  I specifically made the reps for the main part of the workout as no more than 10 of any given exercise.  Because no matter how tired you are, how worn out, you always have 10 reps in you.  You can always knock out 10 merkins, 10 situps, even 10 burpees or bodybuilders.  Apply that to your life in other ways, where something always better than nothing, you always have the ability to knock out 10 “reps”, and by doing so and just getting started you’ll be amazed at how much you end up accomplishing.

Aye!