F3 Knoxville

Tag: The Voice

Circle Drill at Big Ball

THE SCENE: Low 30s, calm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – x25 IC 4CT

Imperial Walkers – x10 IC 4CT

Annie’s – x10 forward arms, x5 backward arms. IC

Cherry Pickers – x10 IC

THA-THANG:
Mosey to the Big Ball stairs

  • 25 BBS OYO at the bottom level
  • 30 Merkins OYO at middle level
  • 35 LBCs OYO at the top level

Mosey to Circle by Convention Center entrance

  • Do 1 lap after every set. Go down the list and then work your way back up the list. Flutters or BBS when done.
  • 35x Cobra Merkins
  • 35x LBCs
  • 35x Plank Jacks 1CT
  • 20x Man Maker Burpees
  • 35x American Hammers
  • 35x Squats

Mosey to top of Big Ball stairs.

  • 35 LBCs OYO at the top level
  • 30 Merkins OYO at the middle level
  • 25 BBS OYO at the bottom level
  • Plank when done for some plank exercises and 1 tempo merkin.

Mosey back toward AO –

  • Mosey backwards for half the long stretch of road by the park
  • Sprint second half

MARY:
Choose your own adventure – 20 reps of an exercise from each of the PAX. I was so tired I’ve already forgotten them all… Burpee drill until time at the end.
COUNT-OFF & NAME-O-RAMA
The Voice, G-6, Abort, Ivy, Reverb, Filter
CIRCLE OF TRUST/BOM:
Pat Summitt’s Definite Dozen – Be accountable! To one another, to yourself, admit your mistakes.
MOLESKIN:
G-6’s son, Filter’s MIL, Aunt-in-law, and mom, Swanson and fam,
ANNOUNCEMENTS:
The Quacken launch on Friday, March 1 at 5:30am.

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

THA-THANG:
Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

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:

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

ANNOUNCEMENTS:
CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

The Stairs to Mordor

THE SCENE: Mid-30s. Cloudy. No sign of Orcs.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25

Baby Arm Circles (up and down) x15 ea

LBC x15 OYO

Merkins x15 OYO
THA-THANG:
Frodo Run (modified Indian run) with the One Ring (a hula hoop) being held overhead by the PAX in front. Handoff as 6 makes his way up. Run from AO to top of the Stairs to Mordor (back side of the Hill along Estabrook Road up to Middle Drive).

Fly You Fools! – PAX were instructed that anytime they saw a car or anytime they felt like it to shout “Fly you fools!” and everyone would stop to do 10 overhead claps. This happened a few times to and from the AO.

Top of the Stairs to Mordor

  • Partner up for some Dora ladder – 1 partner works out at the top while 1 partner runs down the stairs and back up.
    • 150 LBC
    • 150 Merkins
    • 150 Mountain Climbers
    • 150 Squat Jumps
    • 75 Mountain Climbers
    • 75 Merkins
    • 75 LBCs (cut for time)

Frodo Run back to the AO with some Fly You Fools interspersed en route.

MARY:
~15 burpees for ~1 minute to close it out.
COUNT-OFF & NAME-O-RAMA
Reverb, Dinger, Quarantine, The Voice, Cowbell, Passport, Sunshine, Scope, Filter
CIRCLE OF TRUST/BOM:
Quote from Gandalf in the Return of the King – “It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule”.

Be good. Do good. Leave it better than you found it.

ANNOUNCEMENTS:
None.

Bomb Shelter can have Amy back

THE SCENE: High 30’s and clear – warmed up real quick!
F3 WELCOME & DISCLAIMER Yup still not a professional!
WARM-O-RAMA:
25 side straddle hop – 4 count/IC

15 Baby arm circles – forward/backward – 4 count/IC

20 Tempo Squats – 4 count/IC

10 Merkins – OYO

THA-THANG:
Mosey to Big ball

Lunge/Burpee – 4/4, 4/3, 4/2, 4/1, 4/2, 4/3, 4/4

and then Amy showed up!

50 Squats

  • 10 burpees

lap around convention center loop

40 BBS

  • 10 burpees

lap around convention center loop

30 lunges (Alternating)

  • 10 Burpees

Lap around Convention center loop

20 Merkins

  • 10 burpees

lap around convention center loop

10 bear crawls between enter and outer bollard post of convention enter loop

  • 10 burpees

lap around convention center loop

once complete, we went back up the ladder starting with bear crawls. we do half the reps on the exercises and kept the burpees and lap the same.

MARY:
boat/canoe for about 45 seconds & that’s all she wrote

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Persistence – Nelson Mandela was arrested before he could finish his law degree. He spent 36 of the 37 year he was in prison trying to complete his degree.  Despite many obstacle, he persisted an completed his degree month before he was released from prison after the fall of apartheid government.

This isn’t just another, “keep your resolution post”, this is a persistence post. there are opportunities everyday to give up; Don’t give up! we all want to at time, yet in those moments of weakness we need to press in to the goal or task. We also need to have men around us that can keep us accountable of those goals.
MOLESKIN:
Image result for nelson mandela prison letters
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

One more 18 beatdown

THE SCENE: Low 50s, perfect temp to sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Windmills x12 IC
Shoulder taps x12 IC
Tempo merkin x12 IC
Tempo lunge x12 IC
SSH x31 IC
THA-THANG:
Collect keys and mosey out of the A.O. toward the amphitheater.  Run under the bridge and through the seldom used part of the park, pausing at the statue for a round of leg blasters.  20 squats, 20 lunges, 10 air squats all done in cadence and no break in between.  Shake your legs out and continue Mosey.  Cross Cumberland Avenue and run up Estabrook behind the engineering buildings until reaching the stairs of Mordor.

Partner up for a Dora workout.  One man performs exercise while the other runs to the stop of the stairs, performs two burpees, and runs back down the stairs to relieve his partner.  Flap jack, all exercises cumulative between partners. 150 reps of each exercise:

  • Bulgarian split squat (using benches)
  • Ranger merkins
  • American hammers on 4-count
  • Overhead claps on 4-count

Recover and 10 count.  Routine took up the entire workout (glad I didn’t say 200 reps of each) so we head back to A.O. for Mary.

MARY:
Flutter kicks x20 IC
Captain Thor up to 5:20
Q favorite of Boat/Canoe until time ran out
COUNT-OFF & NAME-O-RAMA
16 Strong including 2 FNGs: Swanson, Cowbell, Half Caff, The Voice, Stagehand, Passport, Reverb, Rousey, Soot, G6, Hot Topic (FNG), Amazon, Blackout (FNG), Jenner, Huey, Abort
CIRCLE OF TRUST/BOM:
New years always bring about resolutions of people trying to set goals, some of which are too vague or too difficult to be obtainable (nothing wrong with resolutions, or setting high goals).  During this time of year, challenge everyone to think of one word they can choose to try to improve different aspects of their life, this stolen from an F3 podcast I listened to.  Examples of words I heard or found were Present, Change, Joyous, Purposeful (what I’m leaning towards).

The point is to let that word improve all aspects of your life instead of just choosing one thing you may or may not do.  In my case, to be purposeful with what I do.  Move and workout with purpose, love those around me with purpose, perform my job with purpose.  LIVE with purpose.
MOLESKIN: Continue to pray for Butterfly and his wife Chelsea and she tries to figure out what has been causing her medical issues; pray for Soot, Huey, and Hot Topic as they return back to station and for Soot’s possible deployment; pray for the Corcoran family who lost their son in a car accident Saturday night; pray for Stagehand as he travels to Florida to be present with his family; pray for our community and our brothers as we close out this year and begin 2019.