F3 Knoxville

Tag: Snitch

Impromptu Q

THE SCENE: A little thick.  Nice and balmy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with SSH’s 20 on 4ct, Baby arm circles back forward and overhead claps all on 4ct x10. Tempo merkins x10, 4ct mountain climbers x10, a little down and back jog with some rocky balboas
THA-THANG:
Mosey from parking lot up little everest to front part of the park.  At every 2nd light pole do 2 burpees all the way to cross walk.  At Crosswalk grab a rock for 20 curls, 20 tricep extensions, 20 gobblet squats all picked out by the pax. Then mosey to bottom of the escalator for 20 merkins and 20 4ct LBC’s then ride the escalator up 40 squats and 20 merkins at top as well.  Rinse and repeat.  When done mosey to overlook for an ab session of 4ct flutters, freddies, box cutters, and LBC’S all at 20 reps.  Working way back to AO we did two squats at every tree on side of overlook and lunged in between trees.

Mosey back to AO but still had time to go grab rocks for one last session of 20 curls, 20 tri’s, and 20 goblet squats. Then 6:15 and time to circle up.

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

CIRCLE OF TRUST/BOM:
Talked about Christ’s charge to us to lead. “As my father has sent me, so I am sending you”.  We can’t wait for things to happen or someone to step up.  We must be men of action.

No One Actually “Enjoyed” This

THE SCENE: Clear and 60ish. 2 Pre-Rucked. 

F3 WELCOME & DISCLAIMER Done and Done

WARM-O-RAMA:

SSH IC x15

Tempo Squat IC x10

Arm Circles IC x 13

Tempo Merkins IC x10 

Cherry Pickers IC x5 

THA-THANG:

Mosey to Flagpole to play, “Find the Cardboard” 

1 burpee for every second it takes the PAX to find the workout (10 seconds = 10 burpees).

Carry the cardboard to the playground. 

  • 25 Smurf Jacks 
  • 15 Plank Jacks (4 ct)

Mosey to Tennis Courts 

THE MADNESS LADDER

4 Rounds, 1 lap at your own pace between rounds

  • 10 Merkins, 20 Flutter Kicks, 30 Squats 
  • 20 Merkins, 30 Flutter Kicks, 40 Squats 
  • 30 Merkins, 40 Flutter Kicks, 50 Squats 
  • 40 Merkins, 50 Flutter Kicks, 60 Squats 

Work your way back down the ladder 

MARY:

We spent our Mary time cheering Tweet-E on as he was the only HIM to go all the way UP and DOWN the Madness Ladder

COUNT-OFF & NAME-O-RAMA 

15 HIMs with 0 FNGs

CIRCLE OF TRUST/BOM:

With the gift of knowledge, we understand the meaning of God. The gift of knowledge is more than an accumulation of facts. Knowledge is often confused with both wisdom and understanding. Like wisdom, knowledge is the perfection of faith, but whereas wisdom gives us the desire to judge all things according to the truths of the Faith, knowledge is the actual ability to do so. Like counsel, it is aimed at our actions in this life. In a limited way, knowledge allows us to see the circumstances of our life the way that God sees them. Through this gift of the Holy Spirit, we can determine God’s purpose for our lives and live them accordingly.

Like wisdom, knowledge perfects the virtue of faith. The aims of knowledge and wisdom are different, however. Whereas wisdom helps us to penetrate divine truth and prepares us to judge all things according to that truth, knowledge gives us that ability to judge. The object of this gift is the whole spectrum of created things insofar as they lead one to God.”

ANNOUNCEMENTS:

Memorial Day Murph at Dog Pound. Monday, May 31st at 7 am. Come to complete, come to watch, come to cheer on. Equalizer 5:30 workout will still happen with PLENTY of time to get to Dog Pound for the Murph!

The Equalizer shirt is now live for pre-order at the F3 Store! I think we are just a couple away from 12.

Convergence at Big Ball originally scheduled for June 12th has been postponed due to an event downtown. WH workday is also postponed. 

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link

I Wanna Rock

THE SCENE:  Nice and 62 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct, To sidewalk for bb circles forward x10, jog to other end for bb circles reverse x10, jog back down for tempo merkin x10, mtn climbers x10, then Rockettes x10 on 4ct.

THA-THANG:
Mosey to get a rock. Once everyone had one we performed circuit of 1 min of exercise with rock, 1 min of SSH or High Knees, and 10 second recovery.  Did 5 rounds of

  • 1 Min Curls
  • 1 Min SSH
  • 1 Min OH Press
  • 1 Min High Knees
  • 1 Min Front Raise
  • 1 Min SSH
  • 1 Min Kettle Bell Swings
  • 1 Min High Knees
  • 1 Min Tricep Extensions
  • 1 Min SSH

Mosey to lower parking lot to rinse and repeat.

When done, left 3 rocks at drainage pile and carried the rest to baby everest.  Up baby everest 3 times with 2 burpees at the top.  Take Rocks back and time to circle up…

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Took a bit from Warren Buffet about how he asks his managers to judge their actions: By thinking about every decision or action they made appear in the newspaper for your family, friends, and neighbors to see.  Related it to the small things we do every day.  Not just the big things.  It’s the words that come out of our mouths.  The things we look at or click on.

Psalm 19:14

Let the words of my mouth and the meditations of my heart be acceptable in your sight, O Lord, my rock and my redeemer.

Chumbawamba and Tabata

THE SCENE: late spring morning kinda cool kinda meh
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
 1 Burpee

Chumbawamba – Play the song by the same name and do SSH. Every time you hear the line “I get knocked down” you do a burpee then keep up the SSH. We did 28 burpees.

THA-THANG:
mosey over the tennis court. Tabata workout 5 rounds of the following exercises for 40 seconds with a variable rest time between

  • V-up
  • rest
  • Freddy Mercury
  • rest
  • Air Taps
  • rest
  • Monkey Humpers
  • rest
  • pickle pounders
  • rest
  • LBC
  • rest
  • lunges
  • rest
  • merkins
  • Agassi’s
  • rest
  • REPEAT

MARY:
No time
ANNOUNCEMENTS:
Convergence and off the chain event at the dog pound.

Step Up

THE SCENE: High 40s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15th day of the month, 135th day of the year – 230 days left in 2021 to make it what you want it to be

SSH, windmills, tempo squats, little baby arm circles forward, little baby arm circles backward, some Michael Phelps, a little bit of this and a little bit of that (x2), and tempo merkins – 15 reps of each (4 count where appropriate).

Pele wanted to do some cherry pickers, but I don’t like cherry pickers so we moseyed instead.  For once, Crawdad agreed with me.

THA-THANG:

Mosey to the bottom of Everest

15 more SSHs (4 ct)

Run up Everest to the top of the Summit

15 more SSHs (4 ct)

Mosey to the Coliseum

Divide up into two teams

Welch Dragons to 10 with one team going one way and the other team going the other way – if you don’t know what a Welch Dragon is, then look it up on the F3 Exicon or ask someone who has done it, he will remember

Meet back in the center for some Hello Flutter Cutters (one 4-ct Hello Dolly, one 4-ct Flutter Kick, one 4-ct Box Cutter – together back-to-back-to-back for one rep) while waiting on the six or at least 15

Ghost-man Baseball

Using the circle of the Coliseum, Team 1 runs to first base, does 15 reps of the exercise, and returns home.  Team 2 does a core exercise of its choice for the entire time it is waiting for Team 1 to return.  Team 1 does a core exercise of its choice while Team 2 runs to first base, does 15 reps of the exercise, and then runs back.  Repeat this process for the other bases but stop at each base on the way and do the exercise there before advancing to the next base (because you have to touch the bag before advancing in baseball) but do not do the exercises at each base on the way back (but do run back the way you came).  For the home run, do not run back, stay at home to do 15 reps of those exercises and then do a core exercise of the team’s choice while the other team finishes its home-run trot.

First Base – Merkins

Second Base – Squats

Third Base – Carolina Dry Docks

Home Run – Burpees

15 SSHs (4 ct)

Mosey to Crawdad’s Yoga Studio

15 SSHs (4 ct)

Hokey Pokeys (merkins with one leg in the air) x 15 each leg

25 SSHs (4 ct)

Mosey to the base of Baby Cardiac

35 SSHs (4 ct) – total of 135 for the entire workout

All you got sprint up Baby Cardiac to the AO

MARY:
Hold a plank for one minute to time

COUNT-OFF & NAME-O-RAMA
18 HIMs

CIRCLE OF TRUST/BOM:

It’s time to step up.  Lillydipper usually picks up 2 Qs a month on average, but he has been out with a hip problem and will be out for a while.  It’s going to take all of us to fill that void.  So, it’s time to step up.  Sign up for Qs.  If you’ve not Qed in a while, then it’s time to sign up.  If you’ve never Qed before, then it’s definitely time to sign up.  It’s not hard.  Just pick an exercise you don’t like to do and do it twice as many times as you want to do it.  The PAX will support you.  The Q doesn’t have to be perfect.  It just needs to be.  And, a Q needs to be on the website calendar days in advance so that any sad clowns will know that F3 will be there for them on Saturday morning (remember, the sad clowns don’t have access to Slack).  Step up and sign up.  Do it for your brothers.  Do it for Lilly.  We can’t let this fade in his absence or fall only on a few of us.  He will undoubtedly be back, hopefully sooner rather than later, but we need to make sure that his legacy is still here waiting on him.

MOLESKIN:
Prayers against racism, for the sick and shut in, for the journeys of Cheatsheet, his daughter, and all the F3 brothers, for Lillydipper, for Jinxy, for Doubtfire, for Convoy and his family, and for all of the unspoken prayers on our hearts and minds.  Prayers for the courage in each of us to step up in F3, in our families, and in our communities.

ANNOUNCEMENTS:
June 12th – Convergence at Big Ball followed by a work day at Wesley House

July 24th – CSAUP at Dog Pound (was last year’s CSAUP not enough?)