F3 Knoxville

Tag: Swimmies (Nathan Chesney)

Jazzing it up in the fake gloom – Dec 12

THE SCENE: about 45 and calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Grady Corn – 17 IC

Cherry Pickers – 10 IC

Rockettes – 10 IC

Grady Corns – 18 IC

THA-THANG:
Grab the single CMU (thanks @Lizzy) and mosey to the island parking lot

  • Nickel dime quarter. 5 in start position, 10 at end of lot, 25 back at start position
  • Round 1: Squat Jumps,run to mid point, bernie back half way
  • Round 2: Plank Jacks, run to mid point, karaoke back half way
  • Round 3: Merkins, run to mid point, run back
  • Grab cmu, mosey to covered big chapel.  20 dip OYO
  • Grab cmu, mosey to new back lot.
  • Start playing jazz music in back ground
  • Split into 2 teams: Each team select a ball thrower.  We’re doing Bozo Circus Ball ball throw. Line up at the cone, at the beginning of each round of exercises, each team gets 3 attempts to throw the ball into the basket. make 2/3- no burpees, 1/3 – one burpee, 0/3 – 2 burpees. Do the burpees at the beginning or end of each round.  Do 17 reps of the exercise at home position, then run to end of lot and do 18 reps of the exercise, then run back
  • Round 1: SSH
  • Round 2: American Hammer (2 ct)
  • Round 3: Rocky Balboa (2 ct)
  • Round 4: Star Jump
  • Championship – best of 5 balls, losing team does 5 burpees, winning team runs to mid of lot and returns
  • Mosey back to AO with F6 holding the speaker high in the lead. Pass CMU around as needed
  • at AO, Ring of Fire, Merkins, 2 rounds

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Significance of 35 and Jazz music- Anniversary of my son Grady (F3 @ Quikrete) passing is Dec 13, he would be 35, he taught me to like Jazz music

Bozo Circus was on WGN starting in 1960 and ran for 40 years in various formats. The ball toss game was called the “Grand Prize Game”, the prize amounts increased with each successive ball in the bucket, the grand prize included cash and a bike, but was rarely won. If you would meet Bozo in any setting in 2023 it would freak people out and he probably would not be accepted, however back in the 1960s til 2000, he was a celebrity, kids wanted to be on his show.  Today, I am pretty sure his sight would scare people away. So, its important to not make quick judgements, first try to understand the situation and background before you pass any judgment, try to meet people where they are, especially in difficult situations and don’t rush to a judgement, criticism, advice (if not asked), or try to be the smarter one.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

10 Minute Timer & Repeat

AO: the-equalizer
Q: Blindside
PAX: Ribbed, Bookman, Utah, Gobbler, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), Blindside
FNGs: None
COUNT: 7
WARMUP:
SSH; Ab-e Vi-go-das: Cherry Pickers; LBAC

THE THANG:

Mosey to Tennis Court & set 10 min timer
10 squats/10 merkins
Run down and back
20 squats/20 merkins
Run down and back
30 squats/30 merkins
Lap around outside of tennis court
Repeat until timer goes off

Round 2 is the same with BBS and Shoulder Taps
Round 3 is the same with Imperial Walkers and V-ups

MARY:

Fellowship Mosey(tm) for one lap around the track
NO EXTRA CREDIT GIVEN TO THOSE WHO RAN

SWB—> Stretching With Blindside

ANNOUNCEMENTS:
-F3RoCo launch tomorrow
-F3KnoxRucks launches Jan 1, see announcement video and website for details
-F3Smokies anniversary convergence Saturday Jan 6 at Arsenal
-F3Knoxville convergence Jan 20th at BigBall

COT:

It’s never too late to change your lane.

Tour de Lights

AO: asylum-pm
Q: Steam
PAX: High Heels, Drum Major, Pele (Jon Lindberg), Duggar, Doubtfire (Nick Bond), Rooney (Carl Whipple), Title IX (Christian Prescott), Brick, Pusher, CRISPR, Lilydipper, Sparkler, Swimmies (Nathan Chesney), Abacus, Tenderfoot, Whitey Titey, Gridiron, Cheetah Boy
FNGs: None
COUNT: 19
WARMUP:
– Mountain Climbers: 10×4
– Imperial Walker: 10×4
– Rockette: 10×4
– BAC: F + B — 10×4
– TN Rocking Chair: 10×4

THE THANG:
Mosey to the big lit up tree by the bathrooms
(1) Ring of Lights – Core 4
– Get in a circle around the tree
– Christmas Lights Fun Fact #1 — Prior to the 1880s, Christmas trees were lit by candles.
– American Hammer: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #2 — After Edison patented the light bulb in 1880, Edward Johnson hand-wired 80 red, white and blue bulbs and strung them together around a tree in New York City, and then placed the trunk on a revolving pedestal. Then he called a reporter. A new fashion was born.
– LBCs: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #3 — A string of 16 vaguely flame-shaped bulbs sitting in brass sockets the size of shot glasses sold for a pricey $12 (about $350 in today’s money) in 1900. But in 1894 President Cleveland put electric lights on the White House tree, and by 1914, a 16-foot string cost just $1.75.
– Flutter Kicks: 25×4
– Run to the sidewalk: 10×4 CDDs
– Back around the tree
– Christmas Lights Fun Fact #4 — There are an estimated 150 million light sets sold in America each year
– Gas Pedals: 25×4
– Run to the sidewalk: 10×4 CDDs
– Christmas Lights Fun Fact #5 — About 5,800 people are hospitalized annually for injuries involving falls while decorating their houses for the holidays.
– 25 SSH
Mosey across the street to the LAKESHORE lit up sign and/or trees
(2) The LAKESHORE Lit Workout
– All Xs are 25 reps on a 1 count
– L = LBCs
– 15 SSH at the small chapel
– Run back
– A: Alternating Shoulder Taps
– 15 SSH at the small chapel
– Run back
– K: Knerkin (merkin, but on your knuckles)
– 15 SSH at the small chapel
– Run back
– E: E2K (oblique crunch)
– Right ankle on left knee / switch after 14 reps or so
– 15 SSH at the small chapel
– Run back
– S: Squats
– 15 SSH at the small chapel
– Run back
– H: Hallelujahs
– 15 SSH at the small chapelq
– Run back
– O: Overhead Claps
– 15 SSH at the small chapel
– Run back
– R: Rockette Hillbillies
– 15 SSH at the small chapel
– Run back
– E: El Capitans to the chapel
– 15 SSH at the small chapel
– Run back
Mosey back to the big lit up tree
– Knock out Onstar’s 1st F Challenge today: 90 BBS
Mosey to the flag

MARY:
No time

ANNOUNCEMENTS:
Starfish convergence at the Rampart AO this Saturday at 7am

COT:
Talked about my Spotify Wrapped overview from 2023 (see below for what it looks like). If you looked back at this past year:
– Who did you listen to this year?
– Where did you listen this year?
– What were you tuned into this year?
– Did you pay attention to what you were paying attention to?
The word “listen” occurs 195 times in 188 verses in the Bible (ESV)

Charge that hill… tabata

AO: the-farm
Q: Wagon Wheel (John-Mark Chesney)
PAX: School Zone (Michael Shope), Proton, Madoff (Daniel Hereford), Aladdin, Full Tank, Swimmies (Nathan Chesney), Wagon Wheel (John-Mark Chesney)
FNGs: None
COUNT: 7
WARMUP: side stretch, tempo squat, tempo merkin, quad stretch, leg swing
THE THANG: 30 sec interval 5 sec off tabata then run up hill across field then another tabata

LBC
Heel taps
Gas pumpers reach under legs
LBC one leg in and one out
Reverse to other leg
Bike crunches

Run

30 secs
Single leg bridge
Bridge hold leg up and down
Bridge holds leg side
Bridge to straight leg hold
Other leg repeat

Run

30 secs and
Alternating toe taps
Alt leg kicks
Knee to elbow
Other side
Heels out and in
Knee to elbow then hand to foot
Other side
Leg raises
Flutter kicks high

Run

30 secs
Plank
Lunges
T merkins
Bobby hurleys
Merkins-dry docks

Run

30 secs
Side plank
Side bridge
Other side plank
Other side
Run

30 sec
Merkins
Step ups
Repeat 3 cycles thru

Run

30 sec
Up down plank
Low plank hold
Low plank hip dips
Plank body saw

MARY: run to base of hill
ANNOUNCEMENTS: ruck training Saturday
COT: Psalms 105” seek the Lord and his strength, seek the lords presence continually

Corrupting Crawdad’s Yoga Studio

AO: asylum-daybreak
Q: Bookman
PAX: CRISPR, Charmin (John Willis), Dung Beetle (Scott Kimsey), P3 (Jordan Simmons), F6, Pele (Jon Lindberg), Choir Boy, Crawdad (Robbi Dickens), Qbert, Bookman, Swimmies (Nathan Chesney), High Heels (Henry Ritchie), lebowski
FNGs: None
COUNT: 13
WARMUP:

SSHs
Gradycorns
Cherry pickers
Mosey

THE THANG:

Go up and down the ladder, Do 1st exercise then run to curb and back, !st and 2nd then run to curb and back, so on and so on
1 Burpee
2 HR Merkins
3 Box Cutters
4 Shoulder Taps (Total)
5 Imperial Walkers (2 count)
6 Side Lunge
7 Star Jacks
8 Mountain Climbers (total)
9 Squats
10 Crunches
11 SSHs (Single Count)
12 Apollo Onos
13 Merkins
14 Hello Dollys (Single Count)
15 Iron Mikes (2 count)

15 of each exercise to finish us off!

Atomic Habits by James Clear
The 3rd Law – Make It Easy
“Get your reps in”
Study of London cab drivers knowing the roads showed that the hippocampus (spatial memory) decreased when retired. Like weight training
Repeated motions decrease difficulty and become action. Active practice vs. passive learning
Put in your reps is the most critical step. Show up! Make them mean something.

MARY:
ANNOUNCEMENTS:
COT: