F3 Knoxville

Four Corners

THE SCENE: Dry & cool & in the 30s.  Like your Q <cough>.
F3 WELCOME & DISCLAIMER: I’m still not a professional.  You are allowed to kiss Code Brown only, as he has been vaccinated.  But watch out for the beard.
WARM-O-RAMA: 

  • SSH IC x 25
  • Tie Fighters IC – 12 each leg
  • From the Baseline, across the car park:
    • High Knees, mosey back
    • Butt Kickers, mosey back
    • High Skips, mosey back
    • Bear Crawl, mosey back
    • Caraoca, Caraoca back.

THA-THANG:
There were lists of exercises at each of the four corners of the AO car park.  We ran a ladder – 1 side of the lot, then 2 sides, 3 sides, 3, 2, 1 – then did the next exercise on the list at that corner.  As a curveball – when the play list hit the right song we circled up and did said routine:

  • Queen – Bicycle Race – Freddie Mercury’s in time to the music with a Big Boy on every ‘Bicycle’, or ‘Bike’.
  • James Brown – Sex Machine – Start in Al Gore, then up-squat on every Get Up!  We switched up to Plank and Merkin at the Bridge, with added Pickle Pounders on “shake your money maker”.
  • Corner 1
    • Merkin x25
    • Carolina Dry Dock x25
    • Plank Jack (4ct)  x25
    • Jack Webb (1 merkin : 2 air press) up to 6
  • Corner 2
    • Big Boys x25
    • Hello Dolly (4ct)  x25
    • American Hammer (4ct)  x25
    • Flutters (4ct)  x25
  • Corner 3
    • Squat x25
    • Bonnie Blair x12 Each Leg
    • Lunge x12 Each Leg
    • Iron Mike x25
  • Corner 4
    • Rocky Balboas (4ct)  x25
    • Crab Jacks (4ct)  x20
    • SSH (4ct) x25
    • Get Ups x12

MARY:
We did Heels to Heaven, to Flower by Moby.  Heels at 6″- Heels to Heaven on “Green Sally Up”.
COUNT-OFF & NAME-O-RAMA
14 Strong
CIRCLE OF TRUST/BOM:
Goals are easy to set, but hard to achieve.  Instead I’ve been trying to make habits out of the behaviours of the person I want to be – I’m doing what thin people do, rather than set a goal weight.  Give yourself a micro-reward every time you carry out the behvaiour to help make the habit stick.  I’m putting an X on a chart of daily progress to see the days I managed to not eat a donut.
MOLESKIN:
Today’s playlist is here. Including Waffle House’s favourite, Madonna.
ANNOUNCEMENTS:
Bring in Trash Bags, Copy Paper and Napkins for Street Hope TN.

Up 2, Back 1

THE SCENE: Mid 30s, nice and moony.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25 IC
Cherry Pickers x5 IC
Cobra burpees x5 OYO
Standard burpees x5 OYO
Crabettes x15 IC
TN Rocking Chairs x15 IC
LBAC x15 each way IC
Alternate cherry pickers for a while
Shake it out
“Warmed up yet?” (no answer from the PAX)
10 burpees OYO
Don’t have time for the PAX to get the question wrong again…

THA-THANG:
Mosey to the light pole by the restrooms. There are cards set up along the path with exercises.
Start with the first card, mosey past the next card and do the third.
Then mosey back to the second card, and so on. 2 forward, 1 back.
So here’s what we ended up doing:

15 Embrace the Earth Burpees (Hand release out to the side)
Run a bit
5 hill sprints
Run a bit less
25 CDD
Run a bit
35 Box Jumps
Run a bit less
5 hill sprints
Run a bit
Bear crawl the parking lot, bernie back
Run a bit less
35 Box Jumps
Run a bit
30 BBS
Run a bit less
Bear crawl the parking lot, bernie back
Run a bit
25 Merkins
Time’s up, run back to the AO!
Got in about 2 miles.

MARY:
15x Seated Heel Taps IC
15x Curious Dollys IC

COUNT-OFF & NAME-O-RAMA
15 today. Just the right amount of crowded on the running path.
CIRCLE OF TRUST/BOM:
Psalm 37:23, “The steps of a good man are ordered by the Lord: and he delighteth in his way.”
The way is the thing. Of course, the destination is good, but the way is how we get to know Him. Sometimes it seems the way sucks. Sometimes we won’t get to understand, sometimes we won’t get to see why. Sometimes it seems we’re moving backward. But that’s OK, because the one who is ordering our steps knows best.
MOLESKIN:
I’m not sure which is worse: Hill sprints, or moseying back to the hill knowing you’re going to have to do them again.
ANNOUNCEMENTS:
Arsenal launch! Sandy Springs park in Maryville, this weekend @ 0700!

Rainbow Connection

THE SCENE: 50 with a steady drizzle.  Perfect weather (to head to the Pav-a-Lon!)
F3 WELCOME & DISCLAIMER You know the drill.
WARM-O-RAMA:

We get the music started early.  It’s time to celebrate Rainbow taking the shovel flag, so celebrate we shall.  Did you know Rainbow was named after his favorite My Little Pony? I did!  First song:  “Rainbow” by Sia from the My Little Pony, the Movie Soundtrack.  Did you know there was an actual My Little Pony Movie? I didn’t!

Let’s get the burpees out of the way, shall we?  Burpee ladder: SSHx 10; 2 burpees; BAC-forward x 10; 4 burpees; BAC-backerds x10; 6 burpees; ISW x 10; 8 burpees; Rockets x 10; 10 burpees.
THA-THANG:
As Robert Plant belts out “Rainbow” from his Digging Deep: Subterranea album (not exactly Now and Zen), we head climb another ladder: Run a lap around the pav-a-Lon building, perform a table row and dip.  Run another lap, completing 10 laps total.  After each successive lap, add a table row and dip up to 10 reps each.  Enjoy Kacey Musgrave singing her song . . .you guessed it, “Rainbow.”

As we finish the ladder, “Long Live Rock ‘N’ Roll” by Rainbow starts blaring.  Freshly energized as only heavy metal can do, we mosey at a fast clip to the Narthex.

At the Narthex, we mellow things out.  We’re descending a ladder of Froggy Squats then regular squats, starting at 10 each, down to 1.  It’s Froggy Squats + Rainbow celebration, so that means one song only:  “Rainbow Connection” by Kermit The Frog.

The Pax wets its feet from the Narthex to the Chapel, finding a dry spot on the floor, for a Hurricane Hoedown.  That’s flutter kicks x7 in seated position with hands over head, flutters x7 in reclining “power T” position, and then regular flutters x 7.  We work our way down from the set of 7 to 6, then 5 . . . .to 1, while we enjoy the pop stylings of Rainbow Kitten Surprise performing “American Shoes” followed by “Somewhere Over the Rainbow” by the big Hawaiian Ukulele dude Israel Kamakawio’ole.

Seeing that the far pavilion by the baseball fields was ocupado, we stayed put for some 25s of Merkins and BBS overwhelmed by even more Rainbow “Since You Been Gone.”  We mosey back in the rain to the vocal stylings of even more Ronnie James Dio and “Rainbow in the Dark” to the Pav-a-Lon, where we close out 3 minutes of high knee step ups and then 2 minutes of plank with Elvis crooning “Pocketful of Rainbows” (From the G.I. Blues movie, btw).

MARY:
I guess the planks should be here.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A conspiracy is an agreement between 2 or more people to act in harmony toward a common end.  While we think of that word in a negative context, being the AO Q has shown me it can be positive.  Many HIMs at the Asylum have conspired to act together to make us all better.  I’ve not been a leader so much as just a part of a conspiracy to lead.  Being part of that has humbled me beyond belief.  Rainbow has been part of the conspiracy for many years.  Now, he’ll be the one directing us.  I couldn’t be more excited for our AO than I am right now.  Thanks to all for pushing me to be better every day.
MOLESKIN:
More from the Q Source:  What is required for men to conspire with each other to move themselves and others toward Advantage?  Trust.  How do we gain trust?

1) Candor (i.e. honesty with ourselves and others);

2) Commitment (toward the common goal);

3) Consistency (showing up regularly so that others know they can count on you);

4) Contentment (demonstration of stability of emotion regardless of the situation);

5) Courage (to do what is uncomfortable – to challenge yourself and your brothers).

We have that in spades at the Asylum, men!
ANNOUNCEMENTS:
Please bring napkins, 55 gallon trash bags and copy paper for Hope House.  Also, Saturday at Sandy Springs Park, we have a new Maryville AO kicking off!).

Plunger’s Revenge…

THE SCENE
43 and Clear

Welcome and Disclaimer

THE THANG
COP
Side-straddle Hop x20 (IC)
Imperial Walkers x15 (IC)
Rockettes x 10 (IC)
Blast-off Merkin x15 (IC)
Baby Arm Circles Forward x10 (IC)
Baby Arm Circles Backward x 10 (IC)

Line up on the curb on one end of the parking lot

Parking Lot Runs
Jump Squats x25
Dragon Walk across parking lot

Dry Docks x25
Mario Lunges across parking lot

Merkins x25
Backwards Bear Crawl across parking lot

Mountain Climbers x25 (4-count)
Duck Walk across parking lot

Mosey to bottom of Everest

Mt. Burpee
10 Burpees
Run up and down Everest
9 Burpees
Run up and down Everest
8 Burpees
Run up and down Everest
continue until Q calls time

Mosey back to AO

Abs
Sit ups x30 (IC)
BOM
“You can’t worship God as a means to anything. That is, the affections of the heart for God are an end in themselves.” -John Piper
MOLESKIN
21 PAX got up to “punch Friday in the face.” The workout proved to be pretty difficult, but the PAX worked well to encourage each other throughout the morning. Not much mumblechatter on Everest, but I assume that’s because no one could breath (including myself). Lots of sitting at the end of abs indicates a solid beatdown.

Squerkins…The Stuff Nightmares are Made of!

THE SCENE
42 and clear

Welcome and Disclaimer

THE THANG
COP
Squats x15 IC
SS Hops x20 IC

Partner up and head to curb of parking lot

Wheelbarrow Squerkins
Start at one end of the parking lot.  Wheelbarrow crawl to first parking line, do 10 Squerkins.  Wheelbarrow to next parking line, do 9 Squerkins and so on until you get to 1.  Then switch places and head back to the starting line.

Mosey to covered area

Alternating Picnic Bench Circuit
Partner 1 does Dips while Partner 2 does Let Me Ins,
Round 1: 60 sec each
Round 2: 30 sec each

Mosey back to curb of parking lot

Doras
Partner 1 bear crawls to end of parking lot and back while Partner 2 does exercise then rotate
100 Carlina Dry Dock
200 Squats
300 Merican Hammer

Running Merkin Ladder
Start at one end of parking lot, run to far end do 10 Merkins.  Run back and do 9, continue running back and forth until you get to 1 Merkin.

3 Min Iso Squats
5 sec hold and rest, 10 sec hold and rest, 20 sec hold and rest, 30 sec hold then back down.

COT
Number Off and Name-O-Rama

BOM
Proverbs 12:11, Being diligent in working the land God has you in