F3 Knoxville

Tag: Sawdust

Wet for no reason

THE SCENE: Upper 60s, barely any rain despite the forecast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Tempo squat
  • OH claps
  • Shoulder taps
  • Four count merkins
  • SSH

THA-THANG:

Mosey to concession stand for Modified mouth breather: 3 sets of three exercises, three rounds each:
  • Merkins x20
  • Reverse lunges with curl x10 each leg
  • Rock on chest BBS
Run after each set, carry stone after third.
  • Thrusters x20
  • Calf raises x20
  • Plank jacks x20
Run after each set, carry stone after third.
  • Mountain climbers x20
  • Squats with rock x20
  • Rock hammers x20
Run after each set, carry stone after third.

Together:
  • Curls x20
  • Upright rows x20
  • Front raises x20
Jailbreak to cone and back

MARY:
A few extra merkins
COUNT-OFF & NAME-O-RAMA
12 strong:
CIRCLE OF TRUST/BOM:
If you are accelerating, always look around and make sure you bring pull someone with you. I recently self imposed a 10 day challenge to workout every day, and my brothers supported me and kept me accountable to help me reach my goal. But I didn’t feel like I thought at the end, because I realized I missed an opportunity to push someone else to go a little further. Never forget to reach back if you are lucky enough to climb.
ANNOUNCEMENTS:

Wesley House snack Drive and Hardship Hill

Back-And-Forth

THE SCENE: Muggy with a little fog.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
5 Burpees OYO
LBAC x15 IC each way
Tempo sissy squats x10 IC
Calf raises x20 OYO

THA-THANG:
Mosey on up the trail to about the middle of the path between the AO and the base of Everest.
There are 18 cards, one at each light pole.
Start at the middle (pole #9), do the exercise on the card, then go to pole #10, then pole #8, then pole #11 etc.
Exercises (probably not in the right order…)
20 4ct Mtn Climbers
15 Merkins
15 4ct Monkey Humpers
10 Squat Jumps
15 CDD
20 BBS
10 Burpees
10 Iron Mike each leg
20 Flutter Kicks IC
(R&R)

Running short on time, so we skipped the last couple of cards – Flutter Kicks and Burpees… sorta.

MARY:
Remember those Flutter Kicks and Burpees? Yeah. Did ’em.
COUNT-OFF & NAME-O-RAMA
14 strong this morning!
CIRCLE OF TRUST/BOM:
Philippians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

Where are your thoughs pinned? When everything goes slack, when you have downtime, when you’re pumping gas or driving the kids to school, where does your mind go? Train your mind’s muscle memory to go back to the things mentioned above.

MOLESKIN:
I hate running.
ANNOUNCEMENTS:
Harship Hill Oct 2!

Asylum Tour

THE SCENE:  Swampy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSH x25 on 4ct, Tempo Merkins x10, Plank Jacks x10, Mosey to Curb for T Fighters x12 R Mosey to other side to finish them out. Mosey back down for Rocky Balboas then …
THA-THANG:

Mosey to the front of the Asylum for a little 5 burpees at every other lightpole.  Ended up with 9 light poles, so 45 burpees.  Mosey to steps up the Asylum for 25 4ct calf raises on steps, Mosey to Overlook for 2 rounds of 20 merkin, 20 carolina dd, 20 4ct flutter, 20 squat (run a lap after first set, SSH after second)

Next we did 7’s on the west side of the overlook doing burpees and 4ct LBC’s.  Running form middle of overlook to trash cans.  When done, down to steps for 25 more 4ct calf raises.  Mosey to stop sign for 20 merkin and 20 dd’s.  Mosey to crosswalk for 20 4ct flutter and 20 squats…then mosey back to AO.

MARY:
Had time for some Freddie Mercury and LBC’S
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that the third F is an action as well.  Just like the first two.  Let people know our faith because of our actions.  Live out your faith.

Pleasure Cruise

THE SCENE: Not bad. Mid 60’s at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH then mosey to lower parking lot for some Baby Arm circles forward, backwards, overhead claps, and front claps all on 4 count. 12 reps apiece.  Then a mix of a Rockette and Windmill.
THA-THANG:
Mosey to hill on the dragon.  Pulled random cards of Hill Sprints, Merkins x25, Bear Crawl up and Crawl Bear down, Mosey to AO Flagpole and back, 20 Dry Docks, More Sprints

Mosey to Overlook.  Random cards there too?  25 Merkins, 3 laps around circle, 20 squat jumps, 25 4ct flutters, 20 4ct lbc, OH Claps with a lap

Mosey to Cloud.  What do you know? Random cards there as well!  Run to pavilion for 20 table rows then back to plank, 25 dips, 20 step ups, 20 4ct LBC, 25 merkins, 20 4ct Hello Dolly, then Repeated a few then 10 burpees

Back to AO for…

MARY:
20 4ct Freddie Mercury, 20 4ct Flutter, finally 12 tempo Merkins to close out
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about Obama’s Birthday Today and his quote:

 

Take of your bedroom slippers. Put on your marching shoes…shake it off.  Stop complaining.  Stop Grumbling. Stop Crying.  We are going to press on.  We have work to do.

Barack Obama

MOLESKIN:

ANNOUNCEMENTS:
I

Fitz Traverse

THE SCENE: Low 70s, but manageable humidity for a change
F3 WELCOME & DISCLAIMER: Beefed up since “The Incident” involving Carney.
WARM-O-RAMA:
SSHs.  That’s it.  Quickly get on the mosey.  Brief interlude as we commune with one of the local skunks, who quickly demonstrated a keen attraction to Lebowski.  We’ve got things to do if we want to finish, so we move along.
THA-THANG:
We’re attempting the Fitz Traverse this morning.  Named after the “Fitz Traverse,” which means climbing each peak of the ridge line along the Fitz Roy Massif in Patagonia.

  • 1st peak: Guillaumet (Skunk Hill): Complete 50 Merkins or squats, climb hill as quickly as possible, 50 LBCs, descend;
  • 2nd peak: Mermoz (Cardiac): 40 Merkins or squats, Bernie to the first turn, slow Mosey to the second turn, sprint to the top.  Unless you’re Brick, then you just keep on running Forest Gump style.  25 Flutters (4 ct) at the top.  Continue Traverse toward Everest.
  • 3rd peak: Poincenot (Coolio Knob up to the top of the cave stairs).  50 CDDs or Lunges at the bottom.  25 4 ct American Hammers at the top. Mosey to the bottom of Everest.
  • 4th peak: Fitz Roy (Everest).  Bonnie Blairs at the bottom.  Pickle Pounders at the top.
  • 5th peak: Rafael Juarez (Grinch Hill).  Noticing the time, we skip the exercises, gather the forces and move on to the next summit.
  • 6th peak: St. Exupery (Pickets Charge).  Run from the main road at the bottom to the Colosseum.  Interrupt Edit and Roadshow trying to fellowship with some other guys.  Traverse back toward the AO
  • 7th peak:  Aguja De I’s (Baby Everest).  Sprint to the top and back down to the AO.

MARY:
No time for Mary.  Buckets has a long trip back to Harriman.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Here’s a quote to mull over:  “Only the mediocre are always at their best.”  Jean Giraudoux.  What this means to me is that I should never be satisfied with where I am or my effort.  Keep pushing, whether it is as a father, husband, friend, Christian.  I can always do better.
MOLESKIN:
Prayers for Buckets that his job interview went well yesterday.
ANNOUNCEMENTS:
Camp Run-a-muck!