F3 Knoxville

Tag: Toad

Circle of Life

THE SCENE: 42 degrees, no wind
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20

Little Baby Arm Circles Forward IC x 10

Little Baby Arm Circles Reverse IC x 10

Imperial Squat Walkers IC x 6
THA-THANG:
Mosey around tennis court to get the blood circulating.  Pick up CMUs at grinder and head down to the greenway Circle of Life that stretches from Alcoa Rd to the fountain.  Exercises written in chalk at various stations around the Circle.  1st lap 5 reps, 2nd lap 10 reps, 3rd lap 15 reps, 4th lap 20 reps….then work back down the ladder as time permits.

  • CMU Swings & CMU Overhead Presses
  • Peter Parker 2ct
  • Jump Squats
  • Shoulder Taps 2ct
  • Big Boy Situps
  • Bernie for a stretch
  • Run for a stretch
  • Merkins
  • Crab Walk for a stretch
  • Run up Crumpet Hill to tree and back down
  • Burpees
  • Repeat until time runs out.  A few made it through the round of 20.  Most Pax were somewhere in the round of 20 when time ran out.  Making it through the round of 20 = 50 reps of each exercise.

MARY:
No time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ecclesiastes 3:

A Time for Everything

3 There is a time for everything,
    and a season for every activity under the heavens:

2     a time to be born and a time to die,
    a time to plant and a time to uproot,
3     a time to kill and a time to heal,
    a time to tear down and a time to build,
4     a time to weep and a time to laugh,
    a time to mourn and a time to dance,
5     a time to scatter stones and a time to gather them,
    a time to embrace and a time to refrain from embracing,
6     a time to search and a time to give up,
    a time to keep and a time to throw away,
7     a time to tear and a time to mend,
    a time to be silent and a time to speak,
8     a time to love and a time to hate,
    a time for war and a time for peace.

MOLESKIN:

There is a time for all things and that is the way it is intended.  Try to focus on being present in each of those times.  When the sad or difficult times come let’s not become depressed and pine for the “good old days”…Be present in the difficulty and try to help those around you.  When the happy times are here enjoy them and be present….rather than be burdened by regrets and things in the past.  If there is a time for all things then be present in that time when in happens.

ANNOUNCEMENTS:

Destroy the Death Star

THE SCENE: low 50s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Squat Walkers

C3P0s – cherry pickers 3 count x 10

Hi-Low Rens – tempo squats x 10
THA-THANG:
3 different missions all with a partner

Mission 1- Training on Dagobah

With 1 partner with BTTW seated position counts out the reps of the partner.  The exercises are as follows:

  • CMU Curls x 20
  • Overhead press x 20
  • Big Boy sit-ups x 20

Switch and repeat x 3

Mission 2 – Destroy the Death Star

10 cones are in a big circle.  Start by doing with your partner:

  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone
  • Merkins x 10
  • AT-AT Walk (bear crawl) to next cone
  • Dry Docks x 10
  • BB8 (somersault) to next cone

After completing one round run a victory lap. After finishing the second and final time run 2 victory laps.

Congrats you destroyed the Death Star!!!!

Mission 3- Chewy Carrying C3P0

1 partner carries 2 CMUs to the end of the grindstone and leaves them and runs back to their partner.  While the one partner carries the other does:

  • Round 1 – Burpees
  • Round 2 – Squats
  • Round 3 – Shoulder Taps

Rinse and Repeat until recover.

 

MARY:
Chewbacca claps (overhead claps) until time.
COUNT-OFF & NAME-O-Rama

13 Hims were strong with the force.
CIRCLE OF TRUST/BOM:
Top 8 wise advice/quotes from Yoda
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Blowin’

THE SCENE: 47 degrees F, 97% humidity, beautiful skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Bulldogs, Imperial Squat Walkers
THA-THANG:
Mosey to the Fountain with a CMU.  Split into two groups to take one of the two paths up the trail.

Route 66 Comin’ and Goin’

1 to 11 Merkins after running up

1  to 11 thrusters after running down

Use light posts in the following sequence: 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 to use as the 11 markers.

Mt Crumpit Dora

Pair up and complete the following at the trail while partners alternate running up Mt. Crumpit and doing two burpees on the back side of  the tree.  (Too much prescribed to do.  Better suited for an hour long Saturday.)

50 Blockees

100 Decline Dry Docks

150 CMU Swings

200 Bench Presses

150 Bent Rows

100 Curls

50 Blockees

Mosey back to the Grinder with CMU in tow.

MARY:
Box cutters, flutter kicks, Chest presses
COUNT-OFF & NAME-O-RAMA
15 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:

Bob Dylan is one of my favorite song writers and he is one of the most prolific.  He wrote “Blowin” In The Wind” in 1962 and while most of his questions are unanswerable, there are a few that literally hit me between the eyes.  Here are the lyrics.

“Blowin’ In The Wind”
How many roads must a man walk down
Before you call him a man?
How many seas must a white dove sail
Before she sleeps in the sand?
Yes, and how many times must the cannonballs fly
Before they’re forever banned?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many years can a mountain exist
Before it’s washed to the sea?
Yes, and how many years can some people exist
Before they’re allowed to be free?
Yes, and how many times can a man turn his head
And pretend that he just doesn’t see?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Yes, and how many times must a man look up
Before he can see the sky?
Yes, and how many ears must one man have
Before he can hear people cry?
Yes, and how many deaths will it take ’til he knows
That too many people have died?

The answer, my friend, is blowin’ in the wind
The answer is blowin’ in the wind

Lyrics by Bob Dylan 1962/1963

My prayer is that God gives me the eyes to see, the ears to hear, and the heart to respond.

MOLESKIN:
Hammy is having meniscus cleanup surgery on the left knee tomorrow morning.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Ring of Fire

THE SCENE: Nice and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Tempo Squats, Tempo Merkins and a nice warmup lap around the AO

THA-THANG:
6 stations were setup at the grinder, AMRAP the movement until the PAX at the last station sprints to the over-sized CMU’s and does 5 of the following Merkin pull throughs, American hammer on a 2ct and squat thrusters. Bernie back then rotate stations.

7’s on waxjob hill after that.

MARY:
Forward leaning rest position for time
COUNT-OFF & NAME-O-RAMA
drifter, hundo, waxjob, rep sleepy, waterfall, postpone, taco, hammy, knapsack, swerve, moses, t-bone, neighbor, toad, radioshack, clothesline, espy
CIRCLE OF TRUST/BOM:
Consistency is key. Do we feel like doing it every day? No. Do we do it anyways? YES.
MOLESKIN:
Prayed for Taco’s daughter and her health care plan meeting at school.
ANNOUNCEMENTS:
Welcome to @Knapsack (Chris Redding)

Mega Pax Roulette

THE SCENE: Just on the low end of warm. Enough to get a good sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Merkins IC 10, Side plank each side, reverse plank leg raise 10
THA-THANG:
Split PAX in 2 groups. On the big lower loop, send one group one way and the other in the opposite direction.

  • Whenever you meet someone running the opposite direction, stop and do side straddle hops
  • Whenever you pass a pair of guys doing side Straddle hops, call out an exercise for them to do 40 reps of.
  • Whenever you complete 40 reps, continue on your run

MARY:
10 imperial squat walkers, 10 hand release merkins, 10 plank leg lifts, 10 hello dolly, 10 leg lifts, LBC for time
COUNT-OFF & NAME-O-RAMA
13 PAX
CIRCLE OF TRUST/BOM:
This exercise was a little bit like my story. I drifted into F3 completely by accident. Since then, I’ve had an amazing group of guys who have build me up in different ways and even helped me through a deep struggle with pornography. The circle was the first time I made that struggle public and it was the first time I really began to heal. Not saying anyone needs to, but you all should know that if ever you do need someone to help you with an internal struggle, we are all out here wandering in the wilderness with you, and whether you need help or your giving the help, reach out to one another.
ANNOUNCEMENTS:
Prayers for thos facing loss in our group, and praise for the answers to prayers in our group!