F3 Knoxville

Hard At It

THE SCENE: Cloudy and windy, temps in 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side-straddle-hops, 10 Burpees, 15 Imperial Walkers, 10 Windmills, 10 Tempo Merkins, Planks with arm and leg raises
THA-THANG:

Mosey to the Dragon Tail.  We did Route 66 up the Dragon Tail with rabbits sweeping slower brothers back to starting point after each exercise.  The following were the exercises:

  • Squat Jumps
  • Big Boy Sit Ups
  • Shoulder Taps (each shoulder)

Mosey to Playground.  We did four corners with the following corners and exercises.  We rinsed and repeated after the first round:

  • 20 Bench Jumps at playground
  • 20 seconds of pull ups at baseball bullpen
  • 20 picnic table pull-ups in pavilion
  • 20 Star Jumps at Flag

Mosey to Pavilion.  We did totem pole with 30 seconds of each exercise, starting with first exercise, then restarting but adding next exercise on totem pole.  The following were the exercises:

  • Hello Dollies
  • American Hammers
  • Carolina Dry Docks
  • Picnic Table Pull-ups

Mosey to AO.

MARY:
20 Box Cutters
COUNT-OFF & NAME-O-RAMA
Eight men.
CIRCLE OF TRUST/BOM:
One of the inspiring F3 sayings is “I have your six.”  G-6 talked about the isolated man at our last 3rd F event.  As a psychologist, I have met many isolated men who do not feel anyone has their back.  Their confidence and zest for life are low because of it.  As humans, we need to feel support from others, know that others are there for us.  That knowledge gives us the courage to take chances, to fail, get back up, push on and finally succeed.  You see toddlers needing that support from parents when they explore.  The toddlers explore with pleasure but also look back to make sure their parents are there, are looking on, have their sixes.  As F3 brothers, lets take the “I have your six” saying as a model to commit to others, to build them up, give them courage.  We are HIMs in our workouts and out in the world.
MOLESKIN:

ANNOUNCEMENTS:
3rd F this Saturday at Outlook!

Kraken and Everest

THE SCENE:

40°F, with a light misty

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Covered by Barbee while I finished setting up the Kraken…
THA-THANG:

The Kraken

Spread out to 8 cones.  Complete exercise at that cone and run around the cones counter-clockwise to the next cone (make the whole loop + one cone). Rinse and repeat until you complete the whole loop or until time is up.

  • Cone 1 – Dry Docks x30
  • Cone 2 – Narrow Squats x30
  • Cone 3 – 4ct Flutter Kicks x20
  • Cone 4 – Star Jumps x30
  • Cone 5 – 4ct Shoulder Taps x20
  • Cone 6 – Reverse Lunges (each leg counts as 1) x30
  • Cone 7 – 4ct Hello Dollys x20
  • Cone 8 – Smurf Jacks x30

Mosey to Everest

21s- Merkins at the bottom and squats at the top

COUNT-OFF & NAME-O-RAMA
25 PAX
CIRCLE OF TRUST/BOM:

Joy of Restoration
“In the beginning, God created the heavens and the earth.”
‭‭Genesis‬ ‭1:1‬ ‭ESV‬‬
http://bible.com/59/gen.1.1.esv

Then sin happened and now everything here is different from what it was originally intended to be.

Christmas marks the beginning of the restoration.

“The wilderness and the dry land shall be glad; the desert shall rejoice and blossom like the crocus; it shall blossom abundantly and rejoice with joy and singing. The glory of Lebanon shall be given to it, the majesty of Carmel and Sharon. They shall see the glory of the Lord, the majesty of our God.”
‭‭Isaiah‬ ‭35:1-2‬ ‭ESV‬‬
http://bible.com/59/isa.35.1-2.esv

MOLESKIN:
The guys were very gracious as I was a little late getting to the start point.

Kill the Turkey

THE SCENE: Gorgeous sunrise. At one point, we were just going to climb 1/2 of Everest, but with no view of the rising sun, Proton proclaimed, “Let’s just run to the top of Everest so we can see the sun rise.” A great idea. I almost puked.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

-Mosey around parking lot x1

-Continue moseying around parking lot and periodically doing the following: Lunge / Reverse Lunge / Side shuffle / BBS / Bear Crawls / Merkins / Carolina Dry Dock (no more than 10 reps of each…just gettin’ the blood flowin’)

THA-THANG:

Mosey to Everest. Along the way at various locations in order to keep the PAX together—American Hammer, Derkins, LBCs, Merkins.

At the base of Everest.

  • SSH x30 seconds. Rest 30 seconds.
  • Squats x30 seconds. Rest 30 seconds.
  • Burpee x30 seconds. Rest 30 seconds.
  • Merkin x30 seconds. Rest 30 seconds.
  • BBS x30 seconds. Rest 30 seconds.
  • Sprint Everest…all the way up.
  • Plank at the top. Mosey back to base of Everest.
  • Rinse and repeat.

Mosey back to AO

Circuit. Groups of 3. 1st Pax on one line doing 1st exercise. 2nd Pax on line 20 yards away doing second exercise. 3rd Pax runs from 1st to 2nd and switches with 2nd Pax who then runs. AMRAP 3 Minutes per round.

  1. SSH + Squats
  2. Calf Raises + Lunges
  3. Peter Parker + Sundials
  4. Mountain Climbers (or Merkins) + Hello Dolly

MARY:
5 minutes of Dealers Choice.

COUNT-OFF & NAME-O-RAMA
28. High Heels, Pluto, Abacus, Proton, Pheiffer, Hawk, Abcess, Sleepwalker, LillyDipper, Saul, CheatSheet, Scooter, Hooker, Cap’N Crunch, Umbro, QVC, LifeChamp, Rainbow, Pablo, Pinto, Gus, Anklet, Archie, Abort, A-Rod, Mr. Jinxy

FNG: Probe

CIRCLE OF TRUST/BOM:
I spent several hours on Thursday looking through pictures and videos from the past 5-10 years.

  • Epiphany #1: There were always more people surrounding me in community than I realized during that period of life.
  • Epiphany #2: There was always more joy than I realized during that period of life.

New personal goal: Shorten the time gap between the Present Moment and the Moment of Realization.