F3 Knoxville

Tag: Sawdust

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:

Hard Things with Jack Webb

THE SCENE: Clear, perfectly cool mid-30s. What more could you ask for?
F3 WELCOME & DISCLAIMER: Just to be clear, I am NOT a professional.

WARM-O-RAMA:
SSH (4ct) x 25, IC; CP (4ct) x 5, IC; ISW (4 ct) x 15, IC
THA-THANG:
Mosey to Circus Maximus for a little HIIT.

  • Sprint from one end to the other
  • 10 burpees
  • 20 merkins
  • 20 flutter kicks (4ct)
  • 20 squats
  • 30 plank twists
  • Sprint, Rinse and repeat x 5

Mosey to the Cloud to hang with Jack Webb: 1 merkin then to the knees for 4 air presses.  Work our way up to 10/40

Finally, just enough time for one last sprint up Baby Everest and one last 8 count body builder.

MARY:
2 rounds of Howling Monkey and one minute of old fashioned plank gets us to 45 min.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
We have to convince ourselves to do Hard Things.  Our brain takes up 20-25% of the energy we use.  It is wired to save mental energy by directing our focus to existing ideas instead of exploring new ones, to move toward things that make us feel good and away from things that make us feel uncomfortable.  How do we convince ourselves to do the Hard Things?  Attitude, intentionally challenging ourselves, and find others to help and support us (like F3 brothers!).  Remember, “count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness.” James 1:2,3
MOLESKIN:
Prayers lifting up the folks of Western KY and elsewhere impacted by the tornadoes.
ANNOUNCEMENTS:
Sunrise hike to the Jump-Off coming up on the 21st!

CMUesday Stairgazers

THE SCENE: Frosty and Freezing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on the 4 count, OH claps, Front Claps, and Baby arm circles all 12 reps on the 4 count.  12 4 count plank jacks and 10 4ct mericans Then…mosey with the CMU to…
THA-THANG:
Mosey to the Christmas tree at the front of the Asylum with the CMU for 25 4ct flutters with the block then mosey with CMU to the bottom of the hidden stairs.

 

At the stairs perform 100 reps of (Block mericans, OH Press, Squats, and Curls)

The rules being you could break up the reps however you wanted but you had to go up and down the steps at least once with the CMU per exercise.  (ex. 25 reps at the bottom, carry cmu up stairs, 25 reps at the top)

*At any time during the workout anyone could yell “block break” which meant everyone had to put down their CMU and that person would lead everyone in an AB exercise of their choice.

Mosey back to Christmas tree where Lebowski led some mountain climbers then down to the bottom of baby everest for 2 trips up with 3 burpees at the top

MARY:
nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about Louie Zamperini and 1 Thessalonians 5:16-18

Asylum Seabizqi

THE SCENE: Perfect weather for December.  47 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on 4ct then mosey to little hill for 10 4ct Imperial walkers, up hill for 10 4ct Tie Fighters Left and Right, 10 Tempo Merican’s, run back down for 10 4ct plank jacks then a good stretch it out.  Mosey from there
THA-THANG:
Headed to Circus Maximus for a modified sea biscuit of

10 Burpees, 10 Squats, 10 Big Boys, and 10 Side S Hops

Follow pattern of exercises 1 lap, exercises 2 laps, exercises 3 laps…all the way to 4 laps then back down

 

We finished 5 before we mosey’d back

 

 

 

MARY:
Had time for a 20 4ct LBC’s in cadence and 20 4ct flutters in cadence as well

CIRCLE OF TRUST/BOM:
Today would have been my Dad’s 70th birthday, so we celebrated the HIM that we was.  Remember our influence as fathers and HIM’s can be exponential.  It’s one of most important jobs.

Big Mac Burner

THE SCENE: 34 degrees with a bit of fog.  A beautiful Thanksgiving morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 SSH on 4ct, to the curb for tie fighters x10 4ct left and right sides, mosey down to other end for tempo mericans x10 and mountain climbers x10, mosey back for 4ct imperial walkers x10, mosey back down parking lot for 10 burpees OYO
THA-THANG:
Start at the pavilion for 3 rounds of 20 table rows, 20 dips, and 20 standing calf raises

Mosey to poles next to circus maximus for 5 OH Claps, 5 squats, and 5 Monkey humpers at every pole (10 poles) 4ct flutters waiting on 6

Mosey to Cardiac for 4 cones up and down (2 times) with 5 4ct flutters at every cone

Mosey to front of Asylum for 3 burpees at every other light pole to crosswalk.  Tempo mericans wait on 6 then perform 5 burpees OYO because Cheatsheet was late. Mosey up stairs towards overlook.

At overlook partner up for: Partner 1 runs loop while Partner 2 does AMRAP Mericans.  Same process for LBC’S

Split in 2 groups for 5 squats at every tree ad lunge in between

Mosey back and circle up.

 

MARY:
Nope
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
1 Thessalonians 5:16-18
ANNOUNCEMENTS: