F3 Knoxville

Tag: Snitch

Draw the line

THE SCENE: Dark, warm and dryish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry pickers and this and thats
THA-THANG:

Do one more of each exercise starting with one rep at each line (cone) coming back to start each time (suicide style) 15 lines (cones) about 10 yards apart. exercises are:

  • Diamond Merkins
  • LBCs on a 4-count
  • Merkins

Audible out a little early. Mosey to splash pad for some partner DORA. 100 table rows, 200 squats, 300 LBCs.

Mosey to pick up cones and do burpees at every other cone. Mosey to AO for some ring of fire merkins.

MARY:
Flutter kicks x21
COUNT-OFF & NAME-O-RAMA
11 pax
CIRCLE OF TRUST/BOM:
We talked about drawing a line in our lives that we will not cross. In different aspects of life. Temptations (pornography, bad vices, language etc.) or lines on how we interact with people. Standing up to ourselves and saying I will not cross this boundary.
MOLESKIN:
FNG @Sticks, did a great job!  Hot tub took a spill during the Pre-run and was out for the Q. Stinks. Supra did Sticks not tagged yet
ANNOUNCEMENTS:
Prayers for Ms. Junk, Mrs. Tank, Supras new addition in his family. (Blanking on relationship of who had baby) and Hot Tub’s  ankle.

Be Present

THE SCENE: Soggy but no rain, bit on the humid side 69degrees at circle up…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with SSHX30 on 4CT, Baby Arm circles front/back/and overhead claps x10 each, Windmills x10, Tempo Merkins x10, Jog down and back in parking lot then mosey…
THA-THANG:
Mosey to front entrance of Asylum alternating between bear crawls and crab walks by light pole to the base of everest.  11 Poles total.

At Everest perform 1min of exercise then sprint up to Tree and back.  Exercises consisted of Merkins, Overhead claps, Mountain climbers, SSH, Carolina DD’s, and Squats

Once completed summit Everest with 15 tempo squats at top

Mosey back to AO

 

 

MARY:
Perform Captain Thor’s x26/Hello Dolly x20
COUNT-OFF & NAME-O-RAMA
7 HIM’s @qvc @snitch @crab-legs @music city @gibbler @hands
CIRCLE OF TRUST/BOM:
Shared article about a counselor from a Nursing home who shared what people at the latter part of their lives longed to go back and do.  What do they regret, if anything?  Almost all responded that they would go back to the time in their lives when they’re kids were home.  When life was crazy and uncertain.  Chaotic.  We always seem to be thinking about the next thing.  It is a challenge to stop and realize we are in a special spot in our lives.  To be present and in the moment.

Deck O Cards

THE SCENE: 70ish and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH Baby Arm circles
THA-THANG:

Deck O cards

13 Man makers to make up for the 13 cards we didn’t get through in the deck.

COUNT-OFF & NAME-O-RAMA
5 PAX
CIRCLE OF TRUST/BOM:
Insert the WORD here.

Ab Biscuit and Monkey Howler together again

THE SCENE: Clear, full moon and a balmy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 , Tempo Merkins x 20.  That’s it

THA-THANG:
Mosey to the back brick parking lot for Ab Biscuit, variation on Sea Biscuit

  • BBS x 10
  • Hello Dollys x 20 (4ct)
  • American Hammers x 30
  • Run lap
  • Repeat ab exercises, run 2 laps
  • Repeat ab exercises, run 3 laps
  • Repeat ab exercises, run 4 laps
  • Now back down to one lap
  • LBCs x 50 (4 ct) while waiting for the 6

Mosey to the playground for 25s – Decline Merkins and Flutters (4 ct)

MARY:
Monkey Howlers:  Circle up and get into Monkey Humper pose.  Hold the pose while each of the PAX takes turn doing 10 Monkey Humpers till we make it all the way around the circle.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Yesterday was Father’s Day.  Remember that our children are reflections of who we are as fathers.  Are we a reflection of our Heavenly Father?
MOLESKIN:
Prayers for Cheatsheet’s girlfriend, who lost her father yesterday (on Father’s Day).

Heavy Things I Cannot See

THE SCENE: Upper 50s with a light breeze a.k.a freakin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO

9 burpees OYO

8 burpees OYO

7 burpees OYO

6 burpees OYO

5 burpees OYO

4 burpees OYO

3 burpees OYO

2 burpees OYO

10 burpees OYO

The PAX caught on to this quickly and whined consistently, but once you start Shock & Awe you can’t let off the throttle!
THA-THANG:
I requested the PAX bring some heavy things to play with today and they delivered a variety of coupons including medicine balls, a cannonball, some sandbags, dumbbells, and CMUs. We assembled into a straight(ish) line with every other PAX holding a coupon.

The PAX moseyed along until the poor soul carrying the 60# sandbag went silent. We then stopped to swap up who was carrying coupons. Each time we stopped to pass coupons we performed 40 reps of merkins, squats, dry docks, or star jacks at the Q’s discretion.

This continued until we reached the staircases. We dropped our coupons and Crawl Beared up the steps and then ran to the top. Once the 6 arrived, we bear crawled back down (including the steps, thanks to Mayberry’s good example) and picked up our coupons to continue towards the Pa-va-lon.

Inside the Pa-va-lon we performed 3 sets of the following

  • 10 x pull-ups
  • 15 x box jumps
  • 20 x dips
  • 25 x derkins

We picked up our coupons from here and rolled back to the AO with a few coupon swaps and then rocked a set of Shoulder Blasters for good measure.

MARY:

I really regret we didn’t have time to shred our core. Guess I’ll make up for this on the next Q…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

https://f3nation.com/2019/03/17/shorties-q1-6/

“The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.”

I discussed these words with the PAX and highlighted how important this relationship is. We often take the blessings of our 2.0s for granted amongst the stress and anxiety that comes with them, but it’s impossible overvalue how critical our relationship with our kids (and with our fathers, for that matter) really is.

MOLESKIN:
Lot’s of new faces from the Aslyum and one PAX from Chicagoland. Thanks for trekking out to the Dog Pound, gents! Also, Shooter is welcome for the Phish reference in the title.
ANNOUNCEMENTS: