F3 Knoxville

Tag: Waffle House

It’s High Heels in the End Zone

THE SCENE: If there was a nicer Saturday morning to work out in, I don’t want to know about it
F3 WELCOME & DISCLAIMER Cap’n was there, so I think that covers us
WARM-O-RAMA:
Archie and Cap’n were in cooldown mode after 3 rucking miles…Pusher and Crawdad were pulling in…

10 Windmills IC while waiting for Crawdad and Pusher

25 SSH, but only 5 IC. The other 20 we were supposed to do in our heads. We did not all end at the same time. Could’ve been Q’s fault. 10 Burpees OYO.

BAC forward and reverse, OHCs in between

THA-THANG:

Little Mosey over to the base of Spaceship Hill. Catch Me If You Can with 10 LBCs to the stop sign on the far side.

Another mosey down to Area 51, which has missed us, and which also had an unidentified structure. We took it apart and did some CMU Doras. Pusher found a hole that was hiding, but recovered on the mosey like the badass that he is. 

Indian run over to the FiA parking lot, where Abcess had already delivered baloons. We presented them with a birthday present, candle, and we sang Happy Birthday. Q started us off about two octaves too high but he is not paid for his beautiful singing voice.

Down to the soccer fields to meet Jack Webb! Back in college we used to play Ultimate Frisbee, so we played in Jack’s honor. 2 burpees for everyone if the frisbee touches the ground, 5 merkins for a team that gets scored on. High Heels got the Golden Glove Award.

MARY:
Mary Schmary

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Rats and roaches live by competition under the laws of supply and demand; it is the privilege of human beings to live under the laws of justice and mercy.”
― Wendell Berry

MOLESKIN:

ANNOUNCEMENTS:

That Skunk Was Ready For Us

THE SCENE: Kinda humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 45. You can’t get anything past Catgut; he knew what was up.

15 Baby Arm Circles + 15 Overhead Claps + 15 Reverse Arm Circles

Windmills

A lap and a half

THA-THANG:
CMUs felt abandoned after Tuesday’s CMU-free workout, so we gave them some love.

45 reps of anything Q could think of, followed by a little run, 2 burpees, and a Bernie back. Lots of sweating.

Mini-mosey to The Cloud, where we did 3 rounds of Box Baby Boxes, 15 reps each. Once again, Catgut knew what it all added up to.

Our unwelcome guest Jack Webb showed up again today.

3 rounds of 45 second wall sits. 15 PAX, 3 rounds…it all just kind of fell into place today. Must’ve been destiny.

We were headed to Cardiac when Eagle Eye Hands spotted our little striped friend waiting to ruin our week. Skunks do not keep us from Cardiac. We took a more scenic route. Up Cardiac just one time, and back to the AO.

MARY:
Who has time for Mary when Jack Webb visits?
COUNT-OFF & NAME-O-RAMA
15 men and one uppity skunk.
CIRCLE OF TRUST/BOM:
For a man turning a year older, an excerpt from Wendell Berry: “Every day you have less reason not to give yourself away.”
MOLESKIN:
Deep thanks to all the men of F3 for Qing us and for showing up every morning. What a great gift.
ANNOUNCEMENTS:
Maybe only young guys should take birthday Qs.

11 Babies in 24 Hours

THE SCENE: Humid. Sweaty.
F3 WELCOME & DISCLAIMER Charmin is a lawyer, so I’m sure we’re covered
WARM-O-RAMA:
SSH, Old Man Windmills, Peter Parker Merkins, BACs, OHCs, reverse until arms fall off
THA-THANG:

First of all, it was Charmin, Hands, and YHC, and between the three of us, we had delivered a combined 11 babies in the preceding 24 hours. So we probably deserve some kind of F3 award for that.

But even heroes need to work out.  Thursday morning and a small crew means it’s time to mosey, so we did. Down to the pier, where we did some abs (although with Charmin, you can’t shred what’s already shredded) and ran some laps. 

Took the fragrant route down to the sewage plant, and up to the lower parking lot where Knoxville’s Finest apparently decided to reposition some CMUs underneath the neglect-o-matic. We thought we might as well use them, so Curls, Presses, Squats, Hands’ Signature Shrug (™), Rows, and more curls while we watched a beautiful sunrise. Plus some more running.

Last mosey up to the AO and just enough time for a fast trip up mini cardiac with 2 burpees to top it off.

MARY:
Pro tip, if you time things right, you can avoid Mary.
COUNT-OFF & NAME-O-RAMA
An ace obstetrician and two regular guys
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
From Brother Lawrence, a cook who knew a thing or two about work, worship, and a life well lived:

We can do little things for God; I turn the cake that is frying on the pan for love of Him, and that done, if there is nothing else to call me, I prostrate myself in worship before Him, who has given me grace to work; afterwards I rise happier than a king. It is enough for me to pick up but a straw from the ground for the love of God.

ANNOUNCEMENTS:

11’S Are Heaven

THE SCENE: Clear and nice, 55 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with SSH x30 on 4ct, 4ct Windmill x10, Baby Arm Circles (thumbs up and down) x10, Cherry pickers x8, Tempo Merkin x10

 

THA-THANG:
Stayed in AO parking lot to start. 8 CMU’s on each end. Did 11’s starting with Curls and CMU Swings, running back and forth

Second set of 11’s in AO lot of Overhead press and squat

Mosey to playground

11’s there consist of Box jumps and 4ct LBC’s

Mosey to Little Hill

11’s there consist of DD’s Bernie every other trip up and Start jumps at top

MARY:
Back to AO finish with CMU extended flutters and Recover
COUNT-OFF & NAME-O-RAMA
8 HIMs IN Attendance at Asylum
CIRCLE OF TRUST/BOM:
God made us for work. Our vocation is a way to serve others and show others who Christ is.

Rusty Math

THE SCENE: Couldn’t be prettier
F3 WELCOME & DISCLAIMER Choirboy is a lawyer, so I’m going to say we’re covered
WARM-O-RAMA:
SSH, Windmills, Crawdad’s arrival (not an exercise, but certainly a ritual), BACs+OHCs, reverse and repeat
THA-THANG:
We took the Moseytown train up to the old Rockpile (RIP), where midnight elves had created Blockhenge. We tore it down and beat our arms and shoulders to death. We crawled like bears, we ran like I guess Bernie Sanders would if he could, we lifted CMUs in every way we could.

Moseyed over to Grinch’s Hill, which honestly is way worse than Hardship Hill. We were raising money for Operation Enduring Oatmeal, which is a charity that tries to get Jinxy’s order right at Panera. Squat and Merkin 11s. Proton swept us to the Cloud.

Rusty is a math genius and just for us, he invented a new way to concieve numbers and counting.

Box Baby Boxes at the cloud, followed by a visit from Jack freaking Webb, whose superpower is changing the density of air. He does not make it lighter I’m afraid.

We took Skunk Alley to Cardiac and by then it was time to take it to the house.

MARY:
There’s no  Marys in Operation Enduring Oatmeal
COUNT-OFF & NAME-O-RAMA
6 dudes with busy Saturdays…Proton, Crawdad, Hawk, Rusty, Choirboy, and YHC
CIRCLE OF TRUST/BOM:
Excerpt from “This is Water” by David Foster Wallace, in honor of graduation season
MOLESKIN:
Grateful to be out there with these men.
ANNOUNCEMENTS:
Apparently some other F3 guys are running around somewhere today. Best of luck to you!