F3 Knoxville

Tag: Unibrau

Black Friday Special

THE SCENE: 40s and foggy; classic Christmas music playing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs

Pigeon stretches

Groin stretches

Willy Mays Hays

Tempo squats

Little baby arm circles forward

Little baby arm circles backward

Michael Phelps

A little bit of this, a little bit of that – twice

Tempo merkins

THA-THANG:
Mosey to the splash pad – our home

We just ate a big Thanksgiving meal and are ready for a nap, but the family has other plans.  First, we have to pull out the decorations and put them up:

Bobby Hurleys x 12

Table rows x 12

Bobby Hurleys x 12

The decorations are up, so it’s time for a nap . . . not so fast, we have to hit the Black Friday sales to get Tickle Me Elmo for the kids:

Native American run to the dark circle passed the rocks and docks, loop around the circle, and jail break to the rocks because you have to get in lines and are constantly trying to get to the front of the line before the store opens and then you make a mad dash to the toys to get Tickle Me Elmo.

Pick up a rock . . . a Tickle Me Elmo . . . and run back home as quickly as you can before someone mugs you for the last Tickle Me Elmo.

Back home, we first celebrate our victorious Black Friday efforts:

Shoulder press with a squat x 12

Time to wrap the rock . . . the Tickle Me Elmo:

Rows with the rock x 12

Alternating-arm merkins using the rock (left hand on rock, right hand on ground, do a merkin to the right of the rock and then switch hands and go to the other side and do a merkin for 1) x 12

The gift is wrapped and now we can nap . . . not so fast, it’s time to go caroling:

The 12 Days of Christmas

Just like the song, start with the first day and do 1 of the exercise, then go to each subsequent day doing the same number of reps that match the day (2nd day = 2, 5th day = 5, etc.).  However, just like the song, go down from the day you are on and do the reps and exercises for the preceding days (on the 4th day, you do 4 of those exercises, 3 of the 3rd day’s exercise, 2 of the 2nd day’s exercise, and 1 of the 1st day’s exercise and so on to where you finish on the 12th day where you will do all 12 exercises).  Here are the exercises:

1st day – 1 Pull-up

2nd day – 2 Triceps Dips

3rd day – 3 Hokey Pokeys

4th day – 4 LBCs (4 ct)

5th day – 5 Burpees

6th day – 6 Monkeyhumpers (4 ct)

7th day – 7 Dive Bombers

8th day – 8 Merkins

9th day – 9 Rockettes (4 ct)

10th day – 10 Frog Jumps / Froggie Squats

11th day – 11 Pickle Pounders (4 ct)

12th day – 12 Curls with the rock

We were running out of time, so we had to drop the 4 counts and just did single counts for the last 3 or 4 days and then we had to combine the 11th and 12th days, but most everyone finished.

Bads news, we bought the Tickle Me Elmo and that was popular like 20 years ago.  The kids wanted a PS5.  So, we had to take our rock back to the store.

Mosey to the AO

MARY:
No time.  Sorry, Mary.  But, “Mary” Christmas (bad pun)

COUNT-OFF & NAME-O-RAMA

7 PAX challenged the fog and took on Black Friday.  Everyone else was fartsacking or standing in line for a PS5 (and probably didn’t get one anyway).  In addition to the people tagged, Tortoise was there, but I couldn’t find his tag.

CIRCLE OF TRUST/BOM:

We need to maintain perspective.  A lot of people have been praying for people struggling, suffering, and in the hospital because of COVID.  We should be praying for those folks.  But, we also need to remember that people have been struggling, suffering, and in the hospital from things other than COVID that may actually be worse than COVID.  People have been suffering and dying from things long before COVID, and they will suffer and die from things other than COVID long after we overcome COVID.  We do not need to forget those folks once the crisis du jour has fallen off the news tickers.  We need to always be praying and working as HIMs for everyone in need.

MOLESKIN:
Prayers for Ribbed’s wife, Curveball’s wife, everyone traveling, and everyone struggling, suffering, and dying in the world regardless of the cause or reason.

ANNOUNCEMENTS:
Congrats to all for a successful coat drive

1st Annual Gobbler Challenge

1st Annual Gobbler Challenge

When: 2020-11-26
QIC: I-Beam
The PAX: I-Beam, La-Z-Boy, Junk, Slide Rule, Tweet-E, Waxjob, Zoom, Butters, Wallball, Repeat, Frosty, Unibrau
3 FNGs – Quidditch, Jetta, Compass

Conditions: Gloomy, 57 degrees

THE THANG
Side Straddle Hops x 10 IC
Imperial Walkers x 10 IC
Cherry Pickers x 5 IC
Baby Arm Circles x 10 IC

Gobbler Challenge
5 Rounds of KB swings and an exercise
10 KB Swings, 10 Exercise
15 KB Swings, 15 Exercise
25 KB Swings, 25 Exercise
50 KB Swings, 50 Exercise
Run a lap (1/4 mile)

Repeat substituting next exercise

Exercises: Hand Release Merkins, Squats, Bent Over Rows, Rowers, Overhead Press

COT
Name-o-Rama

BOM
Thanksgiving. Remember the reason for thanksgiving and give thanks for all that we have and those on our life that support us and make us better.

happy tuesday.

THE SCENE: 39!
F3 WELCOME & DISCLAIMER: YES. All the things.
WARM-O-RAMA:
• SSH
• Mtn Climbers
• Tempo Merk
• LBAC (fwd/bkw)
• 5 burpees OYO
• Reach for the Skies/Let It Hang
• Cherry Pickers

THA-THANG:

  • Bear crawl to Bissell Park end of Parking Lot /25 Calf Raises on curb
  • Sprint to Library/25 Squats (hold Al Gore)
  • Mosey to Amphitheater/Mucho Chesto (10 merkins, 10 wide merks, 10 diamond merks, 10 stagger/10 stagger) X2 Rounds (hold plank)
  • Mosey to Pool Wall/15 wall ups/ BBS (hold leg lift)
  • Mosey to Playground/15 burpee Pull ups (hold chin up)
  • Mosey to Parallel Bars – 10 Lunges each leg/10 Dips (hold Al Gore)
  • Mosey to Friendship Bell/ATM (15 Alternating 4-ct Shoulder Tap, 10 Tempo Merks, 10 Merks) X2 Rounds (hold plank)
  • Mosey to Parking Lot/25 Squats – Sprint to other side/20 Lunges (each leg) –  Sprint back

MARY: Pax Choice: Flutter kick x15 (Unibrow), Freddy Mercury x10 (Slappy)

COUNT-OFF & NAME-O-RAMA
6STRONG: Unibrow, Slappy, Chaco, Rocket, Mathlete, Snaggletooth

CIRCLE OF TRUST/BOM:

I Peter 1:24-25: “since you have been born again, not of perishable seed but of imperishable, through the living and abiding word of God; 24 for “All flesh is like grass
and all its glory like the flower of grass.
The grass withers,
and the flower falls,
25 but the word of the Lord remains forever.”

And this word is the good news that was preached to you.

In troubled and troubling times, it’s good to know that at least one thing remains: God’s word. His word is as enduring as God is eternal. He is faithful – what He says, He will do.

MOLESKIN:
F3 on a cold day shakes all the laziness and love of the fartsack out of the body and mind.

ANNOUNCEMENTS:
Collecting coats with JUCO for Veterans’ families in need.

Hills, ponds and peace bell…

THE SCENE: beautiful morning mid 50s
F3 WELCOME & DISCLAIMER

Welcome, I’m Rocket & I’m on the Q today; I am not a professional, you are here on your own accord, F3 is free, I don’t know your injuries so work hard but modify if you need to, and make sure to social distance
WARM-O-RAMA:

  • Side straddle hops (IC) 4ct
  • Plank, lower and raise distance to ground
  • downward dog
  • Moroccan night club (IC) 4ct
  • Stretch on your own

THA-THANG:
Insert information about the workout.

  • 7s at bell, booby hurly and derkins
    Mosey to K-25 hill.
    2x – modified Blimps: 5 burpees, 10 lunge each leg, 15 imperial walker stop and run the hill and back. Then 20 merkins, 25 plank jacks, 30 squats, stop and run the hill again. Repeat that sequence twice.
    Mosey to pond and partner up. One runs the pond while the other does: flutters, dolly, LBC.
    Mosey back to bell, and do partner merkins. Hold plant while partner does 10 then switch. Do this until each person does 50 merkins.

MARY:
We did player choice on mary for 5 minutes
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
For the word, we kept with the theme of quotes and discussing their meaning. This is from Y0-Yo Ma as his underlying goal: Strive to build trust through the seeking of truth all within the idea of service.
ANNOUNCEMENTS:
none

Welcome to the Rock (In Honor of Sean Connery)

THE SCENE: 40s, dry, halo around the moon (I’m not saying my Qs are special, but I’ve now had a shooting star and a moon halo for my Qs, so draw your own conclusion)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 30 (4 ct)

Windmills x 10 (4 ct)

Imperial Walkers x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little of this, a little of that x 2

Burpees x 5

THA-THANG:
Mosey to the rock pile and select a rock

Mosey to the splash pad

Burpee pull-ups (burpee w/ a pull-up at the end instead of a jump) x 10

Curls w/ the rock x 20

Rows w/ the rock x 30

Squats w/ the rock x 40

LBCs w/ the rock x 50

Plank until everyone is done

ATMs

Collect the rock, mosey to the dark circle past the dock (where the drug van sometimes parks, but it wasn’t there today)

Burpee presses (burpee w/ a shoulder press w/ the rock at the end instead of a jump) x 10

Curls w/ the rock x 20

Rows w/ the rock x 30

Squats w/ the rock x 40

LBCs w/ the rock x 50

Plank until everyone is done

Circle of fire w/ merkins – 5 rounds from 1 rep to 5 reps

Collect the rock, mosey to the road in between the bathrooms and the playground.  Half of the pax to the bathrooms and half to the playground for a repeat of Round 1 (i.e., burpee pull-ups, curls, rows, squats, and LBCs) and return to the road and hold plank until everyone is done.

We needed to give our arms a rest, so we did a circle of fire with squats (5 and then 10) while holding Al Gore in between.

Collect the rock, mosey back to the dark circle for a repeat of Round 2 (i.e., burpee presses, curls, rows, squats, and LBCs).

Put rocks up, mosey to AO

MARY:
We arrived at the AO right as the clock struck 6:15, so no Mary today.

COUNT-OFF & NAME-O-RAMA
10 PAX

CIRCLE OF TRUST/BOM:
We all need to keep perspective.  It has been a long week for an Election Day, which has been called by some the most important election ever.  Someone says that every election.  Whatever happens with this or any other election, it is still better than what we had under a king or queen sitting on a throne.  As Cersei said to Ned Stark, “When you play the game of thrones, you win or you die.  There is no middle ground.”  At least we don’t have that anymore.

MOLESKIN:
Prayers for Ribbed’s wife, Lillydipper’s wife, Mr. Jinxy’s wife, and the family of Pondzi’s colleague who committed suicide.

ANNOUNCEMENTS:
Convergence at the Asylum at 7:00 tomorrow for the third anniversary followed by the nantan swap followed by food courtesy of Junk.