F3 Knoxville

Tag: Rousey

3rd F Prep Work

THE SCENE: Brisk morning, temp in the 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, A little of this and a little of that, Tempo Squats, Tempo Merkins
THA-THANG:

Mosey to Sunsphere to tackle the stairs.

  • Bear crawl up stairs with 5 Merkins at the middle and top
  • Lunge up stairs with 5 squats at the middle and top
  • Repeat

Mosey to parking lot S7.  Divide up into 4 teams for a relay.  One man runs the length of lot while others do flutter kicks.  Each man takes a turn running.  Recover.  Same thing with plank/Merkins.

Mosey to parking lot C15.  Everyone grabbed a coupon for the following:

  • Curls x 10 – run up stairs and back
  • Presses x 10 – run up stairs and back
  • Flutter kicks with coupon over head x 10 – run up stairs and back
  • Squats x 10 – run up stairs and back

Recover then everyone does American Hammer with coupon x 10 IC.  Also a round of circle burps without coupons.

Mosey to amplitheater for some SSH IC.  Mosey back to AO while Steam lead F3 cadence. Wrap up with a round of “leg pushes” (not sure if it has a name, everyone on their backs, legs up pointing outside circle. Each man runs around pushing everyone’s legs down.)  Over head claps x 25
MARY:

COUNT-OFF & NAME-O-RAMA
22 HIM’s total with 3 FNG’s
CIRCLE OF TRUST/BOM:
Philippians 2:3-4  Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.  Let each of you look not only to his own interests, but also to the interests of others.

We can all be selfish with our time and resources.  Let’s humble ourselves and seek to serve others in a way that glorifies God.  Put others first and seek to do what we can to meet their needs and not just our own.
MOLESKIN:
Everyone keep in mind the Fountain City AO that they are trying to get started.  If anyone can attend some of those workouts it would be greatly appreciated especially to the Mend House guys who have been coming out.
ANNOUNCEMENTS:

3rd F event immediately followed.  Great job to the guys who spoke!!  Very encouraging and insightful.

Big Ball Ladder

THE SCENE: Cold and Frosty
F3 WELCOME & DISCLAIMER: Yup, still not a professional!
WARM-O-RAMA:
20 SSH IC

15 Merkins IC

15 HillBilly’s IC

THA-THANG:
Mosey to the base of the Big Ball

Ladder from 1 to 10 to 1

at the base of the Big Ball 1x the rung of the ladder – Pull-ups

at the first landing of steps 3x the rung of the ladder – Merkins

at the top landing of steps 5x the rung of the ladder – LBC

MARY:
make sure to explain that once you climb the ladder, you have to come back down!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
do the right thing, not the convenient
MOLESKIN:

ANNOUNCEMENTS:
mend house on Wednesday and Friday. 3rd F on Saturday

Battle Buddy the Elf

THE SCENE: 51 degrees and a clear beautiful morning to start the week off.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Lap around the lawn. 25 overhead claps. 25 front claps. 10 cherry pickers. 10 SSH

THA-THANG:
Mosey to the bridge and battle buddy up. 300 American Hammers, 200 Flutter Kicks, 100 Oprah Winfrey’s. While one buddy works out the other runs a lap. Mosey over to next parking for a Mucho Chesto. 4 laps to complete. Turn 1: 10 Merkins, Turn 2: 10 Cobras, Turn 3: 10 Wide Merkins, Turn 4: 10 ATMS. Off for another mosey to the Big Ball. Run stairs to first landing for 25 Flutter Kicks, then run to top of the stairs for 25 Log Jumps, back down the stairs for 10 pull ups on the girders. Rinse and repeat. Mosey back to AO via East Tennessee Veterans Memorial.

COUNT-OFF & NAME-O-RAMA
11 PAX showed up greet the week and own it.
CIRCLE OF TRUST/BOM:
“Don’t feel sorry for yourself. Only assholes do that.” Haruki Murakami

“Gratitude and attitude are not challenges; they are choices” Robert Braathe

“In everything give thanks: for this is the will of God in Christ Jesus concerning you.” 1 Thessalonians 5:18

Be thankful in all things. Change your perspective. Show and give thanks and don’t expect any in return, you don’t need it.

MOLESKIN:

ANNOUNCEMENTS:
2nd F on December 8th.

Celebrity Q

THE SCENE: 45* and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
BAC forward IC
BAC reverse IC
Cherry pickers IC
Merkin NOT ON A 4 COUNT IC
Tempo squat IC
SSH IC

THA-THANG:

Everyone on Preacher at the fountains.  Each corner of the World’s Fair Park lawn has an exercise and number of an exercise to perform.  Run laps and do the work until Preacher calls time.  Each time you pass the fountains you don’t collect $200 but perform 8 burpees.  Corner exercises:

  • Mountain climbers 4-ct x12
  • Power merkins x10 (explode off the deck and clap at top of merkin)
  • BBSUs x15
  • Jump squats x15

Lather rinse repeato. Recover on Preacher and mosey towards amphitheater.

After nearly getting hit by the same truck going both forward and reverse (the truck, not us), assemble on the stage at the theater.  Routine is 11’s.  Start with 1 box jump on stage, sprint the stairs to the top, 10 rail rows at the top.  Return and repeat finishing off 11’s.  Merlot might have splashed.  Recover on Preacher.

Mosey back to the south end of the World’s Fair lawn.  Line up going across.  Preacher calls 10 count bear crawls, then remain in place and do 10 squats all in cadence.  Repeat until reaching the fountains on the other side.

MARY:
Box cutter flutter Edwards ???
American hammers
COUNT-OFF & NAME-O-RAMA
25 Strong for Preacher’s visit: Jenner, Crawdad, Cornhole, Red Writer, Archie, Wilson, Filter, Careless, Quarantine, Halo, Rousey, Passport, G6, Sneaky Pete, Waffle House, Operation, SiPad, Swanson, Partial, Al (FNG), Purple Rain, The Voice, Petey, Preacher, Abort
CIRCLE OF TRUST/BOM:
Preacher talked about his recent move to Arizona, and how none of what has happened to him in the last few months would have been what he planned or thought he would do.  He had to walk through the valley of the shadow of death to end up where he needed to be.

ANNOUNCEMENTS:
Can drive competition with FiA this week.

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: