F3 Knoxville

Tag: Sawdust

Small things = big loop

THE SCENE: A balmy 36.  Perfect weather for a little running
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Short and sweet:  SSH, IC (4ct) x 20; CP, IC (4 ct) x 5; Imperial Squat Walkers, IC (4 ct) x 10
THA-THANG:
Pretty basic for a last minute Q:

Run up Baby Everest and then get on the big loop.  Run the entire loop, finishing down the Dragon and back to the AO.  At various times, we’re executing an American Indian Run.  We did check out the mulch trail (name definitely needed!) over by the dock.  At a couple of junctures, we’re sprinting up hills.  At several points, the Q brings us to a stop and we have escalating exercises, adding reps and then dropping them:

  • 10 burpees
  • 20 merkins
  • 30 squats
  • 40 LBCs

Strava says 2.5 miles covered.
MARY:

Like maybe 5 flutters?  Not much time.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Don’t let big goals overwhelm you.  As VVG said, “Great things are done by a series of small things brought together.”
MOLESKIN:

ANNOUNCEMENTS:

Pocket Q

THE SCENE: Brisk Late Fall Morning at the Asylum
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The normal Merkins with some stretching mixed in.
THA-THANG:
It all started with some running, Indian Run style. Followed by a little Bataan Death March, Kabul Dirty Dozen and Egyptian Walk.  Finished off with Jack Webbs of course.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Proverbs 10:9 – “He who walks in integrity and with moral character, walks securely, But he who takes a crooked way will be discovered and punished.

ANNOUNCEMENTS:
Christmas announcements

Epiphany tour

THE SCENE: Gloomy fog, cold but very tolerable
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
25 SSH in cadence, 10 froggy squats in cadence, Tie fighters, Rockettes and 10 Merkins in cadence
THA-THANG:

  • 25’s at baby Everest with box cutters at the bottom and Grady Corns at the top (5 box cutters, 20 Grady Corns, 10 box cutters, 15 Grady Corns, etc)
  • Mosey to the Overlook, partner up. One partner does AMRAP, other partner runs a lap, then switch.  Exercises were Merkins, Jump Squats, Big Boy Situps, Burpees
  • Mosey to the small pullup pavillion, sprint the last 100+ yard through the parking lot
  • In the small pullup pavillion, 5 pullups, 10 merkins, 4 pullups, 10 merkins all the way down to 1 pullup
  • Mosey back to the AO, sprinting through the last parking lot.
  • Cash it out with ATM’s.
  • MARY:
    Freddy Mercury for the last 30 seconds or so
    COUNT-OFF & NAME-O-RAMA
    and Newton!!!
    CIRCLE OF TRUST/BOM:
    Though it may be time to take down your Christmas light, choose to keep your light glowing with the joy of Christ’s presence with you
    MOLESKIN:

We prayed for:

  • Asylum member Cloud9 – for his health
  • Sawdust and his daughter – for her upcoming baptism

ANNOUNCEMENTS:
No announcements.  Was generally thought to be a tough workout but Newton really crushed it.

Simple. Effective. Boring

THE SCENE: Low 30s, foggy, good weather to sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15, CP x 5, ISW x 10, move to the baseline for 20 Rocky Balboas on the curb, jog to other side, 15 RBs, karaoke, 10 RBs, karaoke back, 5 RBs, high knee skip back.
THA-THANG:
4 corners workout.  At each corner of the AO is an exercise in chalk.  Do 15 reps and move to the next corner.  Those exercises are: Merkins, Squats, Monkey Humpers and American Hammers.  After each full rotation, run Baby Everest and back.  Drop one rep with each Rotation until you get to one rep.

Or, until the Q gets bored [pro tip for QICs: if you are doing something monotonous for many minutes, bring music!].

Run to Cardiac after 4 rounds at the AO.  Continue reps, with one exercise at the top, bottom and each turn.  4 more rounds of the exerises.

Next, run from Cardiac to the Dragon for a modified Route 66, but with 7 stops instead of 11 (Route 28?).  Do all 4 of the exercises at each stop,  ending at the top of the Dragon after 7 stops.  So, 480 total reps done.  Good work!

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Simple.  Trust God.  He will provide to get you through your difficult times.  No need to be afraid.  Harder than it sounds, but it is true. Psalms 56: 3-4

ANNOUNCEMENTS:
Looking for a service project.  Any ideas??

Rocks and Santa

THE SCENE: 41 degrees, nice December morning, random red truck driving through park..
F3 WELCOME & DISCLAIMER 

I am worse than any profession …not a professional in anything
WARM-O-RAMA:
SSH X 20

In honor of Wayne Dunn …. Groin stretch, sprinter stretch, yoga stretch ..then arms
THA-THANG:

To Picnic Tables :

  • 10 Picnic Table Pull Ups, 20 Dips, 20 CDD  …then run to top of baby Everest hill
  • Top of Baby Everest = 20 Merkins + 2 Burpees
  • Rinse and repeat the above 5 times THEN ….
  • Choose a rock and take with you to top on last circuit
  • Run with Rock over head to down slope hill near next parking lot
  • 20 Down Hill merkins, 20 curls
  • Mosey back to AO with your rock
  • 4 minutes of Mary /ab/core work

COUNT-OFF & NAME-O-RAMA
5 Pax Got better today
CIRCLE OF TRUST/BOM:

  1. 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

Focus on being a servant leader to others! Shared personal antidotes on this word then followed with leadership secrets from Santa Claus!

Keep Karen, Pacman’s wife, in your prayers as she goes to Vandy for a follow up medical appointment today for her eye.

ANNOUNCEMENTS: