F3 Knoxville

Tag: Tramp Stamp

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THE SCENE: 64 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence
THA-THANG:
Tabata circuit :20 work :10 rest :60 rest between exercises 7 exercises

  • Burpees
  • squats
  • Reverse lunges
  • Skater hops
  • Mountain climbers
  • flutter kicks
  • merkins

MARY:
Cool down Tabata :30 seconds movements 10 rounds: Is, Ys, Ts, Butt kicks, high knees, inch worms, arm stacks, plank, lunges, calf raises
COUNT-OFF & NAME-O-RAMA
15 pax no FNGs
CIRCLE OF TRUST/BOM:
Over the course of a few weeks at work, I encountered 2 instances where patients or coworkers yelled for help. Instinctively, I sprang into action. It’s easier to answer the calls for help when they are loud enough for everyone to hear, but what about the cries we don’t hear? Be aware of those around you who aren’t outwardly crying for help. Be kind to others, we don’t know what everyone is going through.

ANNOUNCEMENTS:
Calls for donations. 2nd F opportunity at Pokeworks noon 5/5/21

Suicide Corner

THE SCENE: Mild and Springy.  Gloom rolling in.
F3 WELCOME & DISCLAIMER: I am not a professional, but I have had my first Corona Shot.
WARM-O-RAMA:
This being my birthday, we did:

  • 49 SSH, IC.
  • 20 Moroccan Night Club + 19 T-Claps

To the base line

  • High Knees across the lot, mosey back
  • Butt Kickers across the lot, mosey back
  • Side Step across the lot, mosey back
  • High Skip across the lot, mosey back
  • Bear Crawl across the lot, mosey back.

Are ya warm yet?
THA-THANG:
We stayed at the AO today, but set up some suicides around the corners.

Do 4 reps at the first corner
Run to the 2nd corner and do 10 reps, run back to the start
Run to the 3rd corner and do 15 reps, run back to the start
Run to the 4th corner and do 20 reps, run back to the start

  • Merkins
  • Squats
  • Big Boys
  • Plank Jack (4ct)
  • Iron Mike
  • Hello Dolly (4ct)
  • Rocky Balboas (4ct)
  • Superman.

MARY:
We did the Bicycle Race.  Of course we did.
COUNT-OFF & NAME-O-RAMA:
16 strong
CIRCLE OF TRUST/BOM:
“You all know your injuries” past, present and future. But an injury doesn’t mean you can’t come out in the morning. An injury means “Modify If You Have To”, and if all you can do is walk, then we’ve all pledged that No Man is Left Behind so we’ll walk with you, or we’ll wagon wheel, or we’ll bear crawl alongside.  If you can’t do an exercise for what ever reason, talk to me, talk to others. I’m sure we’ll be able to come up with something suitably grueling that doesn’t involve shoulders, or hips, or knees.
Posting consistently is the name of the game, not what you do when you get here. Getting out of the Fartsack is the first step in mending the injury be it physical, mental, or spiritual. Just because you are injured, doesn’t mean you aren’t accountable.
MOLESKIN:
Keeping the routine and doing one armed SSH for the last few weeks has helped me get over my shoulder knack.

The playlist is here
ANNOUNCEMENTS:
Bring drinks and snacks for Safe Haven

Be a Knife

  • THE SCENE: Mid to high 50s nice
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
  • 10 baby arm circles in cadence
  • 10 reverse baby arm circles in cadence
  • 10 imperial walkers in cadence
  • 10 mountain climbers in cadence
  • 10 more mountain climbers in cadence
  • 25 SSH in cadence
  • mosey to top lot at start of greenway
    THA-THANG:
    Lap around the asylum stopping every 400m to perform 3 exercises then 6 calls exercise to do while the rest finishes
  • 5 hand release merkins
  • 10 Big Boys
  • 15 squats
  • Pax Choice

MARY:
Cat Gut led us in some Boat/canoe and then Waffle House hit us with some ATMs
COUNT-OFF & NAME-O-RAMA
20 Pax at the Asylum
CIRCLE OF TRUST/BOM:
The world is pushing cancel culture and throwing terms like toxic masculinity out there both of which are toxic and detrimental to our way of life. The world wants us Men to be like spoons, non-threatening and easy to administer the easy stuff. F3s mission is to reinvigorate male community leadership by planting small peer-led workout groups. We are called to be knives, sharp precise and protective. We are called to cut away detrimental aspects of our lives and those around us. We are called to protect our loved ones. We are called to be sharp in every aspect of our lives. Be a Knife!

Another Rain Q

THE SCENE: For the 4th Charmin Q in a row, we’ve got rain.  At least it’s warm.  Shorts and T-shirt warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pretty basic.  SSH x 25 (4 ct), IC; ISW x 20, IC; BAC, forward and backwards.
THA-THANG:
It’s raining, of course, so that means Pavalon.  We’re all about Tabata this morning.  At least there’s music.  We’ve got 8 different exercises, 8 cycles for each exercise before moving on to the next.  1 cycle=20 seconds on, 10 second rest.  The exercises

  • Bobby Hurleys
  • Merkins
  • Flutter Kicks and Hello Dollies on alternate cycles
  • Forward Lunges and Side Lunges on alternate cycles
  • Table Rows (8 cycles were rough!)
  • American Hammers
  • Calf Raises
  • Mountain Climbers

Did I mention there was a topical playlist?  There was!  See Moleskin for the songs and artists.  Waffle House was the first to note the theme, at song #3.

MARY:
Post Tabata, we wall sat for a bit, doing some Thunderclaps, since we were listening to Thunderstruck.  Then we finished strong with the Howling Monkey.
COUNT-OFF & NAME-O-RAMA
14 strong!
CIRCLE OF TRUST/BOM:
In his Letter from a Birmingham Jail, Dr. Martin Luther King, Jr. addressed the criticism he faced (from well meaning Christian ministers) for pushing for civil rights advancement too fast rather than letting things happen “in their own time.”  His response:  The notion that time itself heals all wounds is a myth.  Time is neutral.  The passage of time can be used constructively or destructively; by people of ill will as well as good will.  “We must come to see that huma progress never rolls in on wheels of inevitability.  It comes through the tireless efforts and persistent work of men willing to be co-workers with God [i.e. HIMS!]. . . We must use time creatively, and forever realize that the time is always ripe to do right.”
MOLESKIN:
Playlist for the morning: 1) Gimme Shelter, Rolling Stones; 2) Riders on the Storm, The Doors; 3) Who’ll Stop the Rain, CCR; 4) I Love a Rainy Night, Eddie Rabbit; 5) Rock You Like a Hurricane, Scorpions; 6) Here Comes the Rain Again, Eurythmics; 7) Feels Like Rain, Buddy Guy; 8) Thunderstruck, AC/DC.
ANNOUNCEMENTS:
Supply drive for Safe Haven is coming up.  Get ready!!!

 

Mental toughness

THE SCENE: 55 nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x baby arm circles in cadence

10 reverse baby arm circles in cadence

50 ssh in cadence
THA-THANG:
3 rounds 8 stations 1 minute of work :20 to bear crawl to next station

  • Burpees
  • Hello dollies
  • Bodybuilders
  • Freddy Mercuries
  • Burpee mountain climbers
  • Flutter kicks
  • burpees with 2 merkins
  • American hammers

MARY:
Pax answered the mental health challenge by saying “I’m great! You’re great!” Talked about a HIM that inspired them then knocked out 5 blockees
COUNT-OFF & NAME-O-RAMA
Assfault Kentucky, Simone, Cheat Sheet, Belding, Astro glide, Hot Tub, Tramp Stamp, Rainbow, Cat Gut, Cosmo 2, Hands, Fabio, Bunny, Worm
CIRCLE OF TRUST/BOM:
The Lord helps the fallen and those bent beneath their loads. Psalm 145:14