F3 Knoxville

Tag: Swimmies (Nathan Chesney)

The First (of Many) Snake of 2024 at The Equalizer

AO: the-equalizer
Q: Blindside
PAX: Stripped, Unibráu (Nick Robinson), mouthwash (Mike), Snitch (Cory Beilharz ), Snowbird, Swimmies (Nathan Chesney), Blindside
FNGs: None
COUNT: 7
WARMUP:
Typical Blindside Warmup

THE THANG:
The Snake Workout
5 stations of 3 exercises each
Each station has a different number of descending reps and are placed in a from one end of the park to another.

Station 1: Dock
25, 20, 15, 10, 5 of CDD, VUps, and Imperial Walkers

Station 2: Rock Pile
20, 16, 12, 8, 4 reps of Box Cutters, Freddie Mercury, Flutter Kicks

Station 3: Bath House
15, 12, 9, 6, 3 reps of Merkins, BBS, Shoulder Taps

Station 4: Splash Pad
10, 8, 6, 4, 2 reps of Dips, Box jumps, Derkins

Station 5: Top of the World
5, 4, 3, 2, 1 reps of Burpees, Lunges, SkaterBois

MARY:
Fellowship Friday Mosey back to AO

ANNOUNCEMENTS:
Concord Trails I next Saturday, Feb. 3rd from 0700-1200
Big Ball Convergence rescheduled for Feb 17th

COT:
Who wishes to be rigorously honest and tolerant? Who wants to confess his faults to another and make restitution for harm done? Who cares anything about a Higher Power, let alone meditation and prayer? Who wants to sacrifice time and energy in trying to carry A.A.’s message to the next sufferer? No, the average alcoholic, self-centered in the extreme, doesn’t care for this prospect — unless he has to do these things in order to stay alive himself.

Slushy Workout

THE SCENE: Cloudy, low 40s, slushy, snow on ground, and in parking lots.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (20, 4ct), Windmills (10), Baby arm circles (10 fwd, 10 back) and Grady corns (10), Squats (20, 4 ct), and Jack Merkins. Moseyed, stopped for 20 4ct LBCs, moseyed, stopped for set of 11s (dips/big boys).

THA-THANG:  Stayed on the walking/running path due to snow. Start with one of the following exercises, run to every other light pole, do one more of the exercise, and the run again until you complete 10 (end of path). Loop around, 5 Burpees at the end and start the process again with the next exercise on the list:

  • Big Boys
  • Squats
  • Merkins
  • Hello Dollys

MARY:
20 4ct American Hammers

CIRCLE OF TRUST/BOM:
Men (especially young men) are struggling to find their purpose in our society and F3 is playing a role in helping with this. F3 doesn’t look for scapegoats, but accepts men where they are and provides a place to grow in a positive direction.

MOLESKIN:
Prayers were raised for the names of people who were suffering through lost loved ones or illness. Many of them neighbors.

ANNOUNCEMENTS:
2nd F at UJs afterwards.

Get The Led Out Before We’re Not In Kansas Anymore

AO: asylum-am
Q: Sawdust
PAX: Double Wide, Cinco (Scott McGuire), Rainbow, Matlock (Bill Maddox), Swimmies (Nathan Chesney), Tropicana, Cat Gut (Mike Davis), P3, Grandslam (Trey Leake), Newton
FNGs: None
COUNT: 11
WARMUP: SSH (24), Tempo Merkins, Cherry Pickers, Rockettes (@Bunny Style), Tie-Fighters, X-Wings, Bobby Hurley’s Up Route 66, but turn at the Stone to do some Peter Parker Pickle Pounders (Say that fast 3x)

THE THANG: Light Pole Pictionary Circuit –
Started with Bearpees & ended with TN Rockin’ Chairs while reviewing the custom deck of cards with exercises. Ten (10 Reps of each exercise.

ANNOUNCEMENTS: Convergence 20-Jan-24 at #bigball.

COT: “Success is not final, failure is not fatal: It is the courage to continue that counts.” – Winston Churchill

365 “Slurpees” and  Hollywood-style site tour of Equalizer

AO: the-equalizer
Q: Bookman
PAX: Colonel (Alex Wallace), Gobbler, Blindside, Snowbird, Stripped, Ribbed, Swimmies (Nathan Chesney), Bookman
FNGs: None
COUNT: 8
WARMUP: 10 SSHs

THE THANG: 365 burpees and a tour de Equalizer.

MARY: No time!

ANNOUNCEMENTS: Smokies Anniversary 1/6, Hot Toddy Triple Q 1/13 at Asylum Daybreak, 1/20 Convergence at Big Ball

COT: Take a look back at your year.
Your failures, your accomplishments.
Are you proud? What did you learn?
What can you improve? (hint, it’s everything)
Reflect. Be introspective. Celebrate those success!

Now what are your goals for the New Year?
Don’t forget you have help!

Have a safe and Happy New Year.
Get ready to kick ass and out the pedal to the floor in 2024.

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.