F3 Knoxville

Leg Day at The Burbs

THE SCENE: Breezy and cool, nice weather.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
Run up to TJs and back to pavalon
Split Squats 25 per leg
Calf Raise Squat 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Super Skaters 25 per leg
Box Squats 25
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Reverse lunges 15 per leg
Alternating Side Lunges 15 per side
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Box Squats 25
Deadlift Squat 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Around the World Lunge 5 per leg
Sneaky Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Narrow Squat 25
Toe Roll Lunge 20 per leg
Lawnmowers 20 per arm
Run up to TJs and back to pavalon
Groucho Walk 4 steps fwd and back 8 times
Calf Raises 25 out/straight/in
Lawnmowers 20 per arm
MARY:
3 rounds of 20 ruck up flutters and chest presses.
COUNT-OFF & NAME-O-RAMA
6 weirdos
CIRCLE OF TRUST/BOM:
MOLESKIN:
ANNOUNCEMENTS:

How do you spell B*E*A*T*D*O*W*N?

THE SCENE: Cool, low humidity, most beautiful sunrise in Knoxville
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

25-4ct. SSH, Cherry pickers, Moroccan nightclubs, Baby arm circles forward and back.

THA-THANG:
Mosey to trail

B: Burpees – Route 66 style

E: Everest on Everest up to stump (see Exicon for description of exercises), run up rest of Everest to road.

Mosey to Pier behind KUB substation

A: ATM – 1 round

T: Tammy Wynette

D: Dying cockroach (2 sets, 10-4 ct.)

O: Obama (8 rounds for 8 years)

Mosey to main lawn.

W: Wilt Chamberlain

Mosey to parking by restrooms

N: Newtons Cradle (10 – 4 ct., 3 rounds)

Run up small hill to AO

MARY:
Crawdad led box cutters, Gus led shoulder blasters until time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember that God is greater than our fears, insecurities, and what we understand.  Too often we put Him in a box that we comprehend, but He is so much more.  The relationship is similar to what we have with children where they have a very limited and sometimes skewed perspective of the world.  That is how we are to God.

MOLESKIN:
Isaiah 55:8-9

ANNOUNCEMENTS:
None

Be There

THE SCENE:

Cloudy with a chance of burpees.  No rain.  Around 70ish degrees or so.

F3 WELCOME & DISCLAIMER

I’m still not an expert, so it’s still free and the usual disclaimers.


WARM-O-RAMA:

SSH x 20, baby arm circles forward x 20, baby arm circles backward x 20, a little bit of this, a little bit of that, tempo squats x 10, tempo merkins x 10, cherry pickers x 5.

That was going to be it as I had just mentioned to Preacher (who was back from AZ) that we would not do burpees because they are not a warm-up, but Cheat Sheet arrived at that time, so we did 5 burpees OYO.

PAX counted off – 24 HIMS, so, when we do reps, we will do 24 of them.

THA-THANG:

Mosey to Everest via the long, windy path with all of the light posts (not sure if it has a name).  Pass a light post, do a burpee.

Carolina dry docks x 24 at the bottom of Everest

Run up to the first tree, do 24 squats

Run back to the bottom of Everest, do 24 merkins and then hold plank until the six arrives and finishes the merkins

Rinse and repeat, this time running to the second tree up Everest and back

Rinse and repeat, this time running to the tree at the top of Everest and back

Back at the bottom of Everest, we were on the wrong side of Everest, so we had to run all the way to the top of Everest to the area formerly-known-as the rock pile (we skipped the exercises on this trip)

Mosey to the monument for some family that gave a lot of money where the normally-wonderful view of the sunrise was dampened by clouds, but it did not affect the 24 American hammers that we did on a 4-count

Mosey to the CMU pile and battle-buddied up

One person runs across the parking lot, down the hill, around the Pavilon (counter-clockwise), stops at the picnic tables in the Pavilon, does 24 pull-me-up rows on the tables, and returns to the CMU pile

The other person does Mr. Spectaculars using the CMU until his battle buddy returns

Switch out and repeat – each person ended up doing each exercise at least twice

Mosey to the Cloud and find a bench

Derkins x 24

Dips x 24

Box jumps (or step ups) x 24

Only had time for one round of those before holding a plank until the six finished

While planking, right arm up, right leg up, down, left arm up, left leg up, down

Mosey to the AO

MARY:

Proton led the PAX through some flutter kicks while the Q grabbed his phone, and Proton didn’t stop until 30 (on the 4-count) for some reason (after all of those reps of 24, you would think he would have gotten it, but Proton loves exercise so much, he probably just wanted to do those extra 6 reps)

Q returned and led the PAX through box cutters x 30 and hello Dollys x 30 (both on the 4-count) since Proton went to 30

Finished out with boat/canoes until time expired (some PAX mumbled that the workout went over, but it was 8:00 by the Q’s watch, which is the only time that matters – and it matched the time on the Q’s cell phone, for what it’s worth)

COUNT-OFF & NAME-O-RAMA

We started with 24 and ended with 25.  Assfault completed a Flyin EH on someone he knew along the way, so we were able to welcome Real Chill.  Another FNG started with us and ended with us – welcome Caitlyn.  Tank, the dog, also joined us.

Nacho and Jumbo were also there, but they did not have tags that showed up, so there are only 23 tags, but there were 25 HIMs.

CIRCLE OF TRUST/BOM:

Caedmon’s Call had a song out in the 90s called Center Aisle that was about the writer’s first experience at a funeral, which happened to be the funeral of his friend’s sister who had committed suicide.  It is a good song, check it out if you haven’t already.  This line from the song has always stuck with me: “There aren’t words to say/Words aren’t remembered/But presence is.”

Show up.  Hopefully, we can also say the right things and do the right things, too, but we can’t if we don’t show up first.  And, if we can’t say and do the right thing that will make everything better, then at least we can be there, which is important, both in bad times and good times.  There are moments in people’s lives that they will remember who was there and who was not, e.g., funerals and weddings, and often times we would rather not be there because it makes us uncomfortable or it is too much of a hassle or whatever.  But that doesn’t matter.  What matters is this: should we be there for that person for that moment in his/her life?  (I’m not talking about the times that you cannot because of work, family, or other commitments – I’m not suggesting that we, as humans, can be everywhere and do everything.  I’m talking about the times that you can, but you just don’t.)

The Bible has a lot of references to God’s presence in our lives, e.g., Matthew 18:20, Matthew 28:20, and John 14:18, and Jesus is the manifestation of God’s presence.  Let God be present in your life and then be there for your wives/girlfriends (as long as you don’t have both at the same time), be there for your kids, be there for your parents, be there for your other family members, and be there for your friends.

Your presence will be remembered.  Your absence may not be forgotten.

MOLESKIN:

Props to Archie for posting after being up since Friday morning.  And, he took the message to heart and attended a wedding the same day that he thought about missing.  How about that?  That is either good timing or bad timing.  Part of me wants to apologize to Archie since he probably needed to sleep.  

Good to see Preacher again as always. 

Abscess took a lot of photos and videos. 

Still praying for Junk’s wife. 

ANNOUNCEMENTS:
Someone said something about something that was coming up, but I can’t remember what it was now.  It might have been about the IronPax Challenge and/or Truckin to the Pound on 9/14.  I do know that there is a 2.0 event coming up on 9/22, but I did not say that then.

B.U.R.B.S.

THE SCENE: 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard Warm up loop to the school and back stopping once for 20 merkins/ 20 squats
THA-THANG:

  • DORA inspired workout called BURBS. partner up, Pax 1 does exercise while P2 is running a lap, switch…cumulative total for reps between partners
  • 100 B.odybuilders
  • 125 U.pright rows
  • 150 R.uck rows. Bend over with back as parrell to ground as possible and for rows with the ruck/ RUCK ROWS
  • 175 B.ig boy sits up with ruck on front as high as possible on chest
  • 200 S.quats with ruck on back

Once completed above, stayed as partners for heavy ruck carry. P1 carries sand bag while P2 carries the twins (2-50lb buckets). Switch when partner can not carry the twins any longer. Do this for just under a mile/ main loop.

TOTAL work out included 4 plus miles of distance covered with LOTS of reps and a dash of good livin at the end!

mary

20 ruck flutters ic 4 ct

20 ruck pressses

20  hello dollies

20 ruck overhead lean backs

20 flutters

20 presses

lunge parking lot
COUNT-OFF & NAME-O-RAMA
5 Mother ruckers
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Today was a good mix of mumblechatter, cardio, and suck!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Two Deion Sanders Equals a Ronnie Lott

THE SCENE: Beautiful East TN morning, not too hot, not too much humidity (we could breathe and weren’t swimming).
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
42 SSH IC, 21 baby arm circles forward IC, 21 baby arm circles backward IC, 42 merkins OYO, 42-second squat

THA-THANG:
Mosey to the weekday A.M. parking lot via the dragon’s tail – pass a light post, do a burpee.

Workout stations in all four corners of the parking lot – CMU curls, CDDs, burpees, and squats.  Do 40 reps of the exercise and run to the center and do 2 round-the-clock merkins.  Run up mini-cardiac/mini-Everest and back down to the next station.  Do 40 reps of the exercise, run to the middle and do 2 RTC merkins, Bernie up the hill, and run back down.  Repeat until all stations are done, alternating between running up the hill and Bernie-ing up the hill.

Bear crawl to the flag pole next to the Pavillon.  Circuit with 4 stations of exercises, 10 reps each, and 2 burpees at the flag pole.  The exercises were: box jumps in the play area (aka the Cloud), pull-me-ups (table rows) in the Pavillon, pull ups in the dugouts (or where ever a pull up could be found, e.g., a tree branch), calf raises on the stairs (10 each leg), plus the aforementioned burpees x 2 at the flagpole.  Ran the circuit until the Q called time.

Bear crawl back to the parking lot to do four more stations of exercises, this time CMU triceps extensions, merkins, lunges, and a PAX choice (hello Dollys).  Due to time, do 20 reps of the exercise, run to the center and do 1 8-count Bodybuilder (basically a burpee with a plank jack added in for good measure), and then run to the next station and repeat.  We left out the runs up the hill in between stations to make sure we had time for Mary.

Cash-out sprint up the hill to get to Mary.

MARY:

The Q was out of breath trying to chase Edit up the hill, so Crawdad led the PAX through 21 box cutters on a 4 count.  Then, the PAX did 42 LBCs OYO.  Ended with a 42-second plank right on time.

COUNT-OFF & NAME-O-RAMA
16 total PAX.  High Heels left early to meet the cable guy, but he conveniently reappeared at Panera for Coffeteria.  Veggie was there, but his tag was not in the system.  One FNG who was visiting Goober from Indiana (Goober has brought a lot of his friends to F3, either Goober likes us or hates his friends).  He was named Brown Bag.  Unfortunately, the Q forgot to get his contact info, so hopefully Goober can provide it.

CIRCLE OF TRUST/BOM:
My birthday was the day before.  Try to guess how old I am.  Talked about Ecclesiastes – my favorite book in the Bible.  Read it for yourself.  Here’s my summary: bad things happen to good people, good things happen to bad people, but do what is right regardless because that is what God wants.  Talked about time because the most famous part of Ecclesiastes is the passage on time, just ask the Byrds.  Time is my enemy.  There is never enough of it, it goes by too fast, and you can’t get it back once it is gone.  It goes by faster and faster as the milestones of life pile up.  Talked about my dad and him being diagnosed with Parkinson’s disease when I was in high school and how that affected him physically and me mentally as I watched the disease progress over the years.  He died in 2017 at the age of 79.  I was 40.  No one knows how much they have left or what they have left.  But we all know what we can do today.  When I am tired or want to be lazy, I think of my dad and other people who cannot do what we do in F3.  One day, I won’t be able to do it either, for whatever reason (injury, age, disease, death).  So, I do it now.  I get up and do it for my dad and those who can’t and for the me one day who won’t be able to do it either.  That way, when I can’t, I can at least say and know that I did.  When I could, I did, and I did until I couldn’t.  No waste.  No regrets.  Carpe diem.
MOLESKIN:
Prayed specifically for Junk’s wife, Crawdad’s wife, and Thunderstruck’s mom.  General prayers of thanks for the precious time that we have, for the ability to make the most of it and to build a foundation of better living for our family and friends and to make great memories that last a lifetime even as the time passes, and for the peace to let time go and to accept the next season (as Ecclesiastes calls it) of life when it comes.
ANNOUNCEMENTS:
Convergence at Big Ball coming up in a couple of weeks followed by the third F at Redeemer.

P.S. Thanks to Sleepover for suggesting all the burpees.