F3 Knoxville

Coupons with Joan Allen

THE SCENE: 72 and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC 4CT

Moroccan Night Clubs x20 IC 4CT

Cherry Pickers x10 IC 4CT

Little Bit of This, Little Bit of That
THA-THANG:
Mosey to coupon pile at the comic shop on Broadway.

Pick a coupon. Mosey to bottom of Joan Allen Rd by Broadway / Garden for some 11s.

  • 1 squat with coupon at the bottom
  • 10 overhead presses with coupon at the top

Mosey back to coupon pile for:

25 curls with coupon

15 tricep presses with coupon

Discard coupon and mosey to AO.

MARY:
Some 7s for time –

Lunges on one end and Merkins on the other. 1 & 6.

COUNT-OFF & NAME-O-RAMA
Wilson, Swanson, Herbie, Filter
CIRCLE OF TRUST/BOM:
“You have to decide that you’re going to be in control. That you are going to do what YOU want to do. Weakness doesn’t get a vote. Laziness doesn’t get a vote. Sadness doesn’t get a vote. Frustration doesn’t get a vote. Negativity doesn’t get a vote.” – Jocko Willink “On mind control”
MOLESKIN:
I’ve felt this over the past week with illness, job stuff, and otherwise. It’s up to me how to respond. I get to choose how to move forward. It’s ok to feel those things for a little bit, but it’s up to you to choose how to go ahead.

Smile! You’re on Candid Camera!

THE SCENE: Low 70’s, high humidity.  Easy to get the muscles warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 25 (4 ct); Imperial Squat Walkers x 15; mosey around the circuit for a preview of each station

THA-THANG:
Divide into 5 groups, 1 group per station as follows:

Station 1: Baby Cardiac.

Bernie up the hill.  3 burpees.  Back down.  3 burpees. Sprint up the hill.  3 burpees.  Back down.  Wagon wheel to pick up the 6 and finish together.  Mosey to Station 2 and bump that group on.

Station 2:  Brickyard Bearcrawl:  Bearcrawl across parking lot, 1 derkin with feet on curb.  Bearcrawl back, 2 derkins. Bearcrawl across again, 3 derkins.  Etc till you reach 10 derkins.  Then Flutters x 25 (4 ct).  Repeat till you’ve been bumped.

Station 3:  Doras in the opposite parking lot.  Partner up for 50 man makers, and then as many monkey humpers as you can get before you’re bumped.

Station 4:  The cloud for 11s of Box Jumps/ Dips and then BBS/CDD.  Rinse and repeat till bumped.

Station 5:  CMU station.  With 2 CMUs set up, dips to a sitting position and then back up.  At the highest point, touch head with one hand, then another dip.  Next up, touch head with other hand.  Do 20 of these, then 25 curls.  Rinse and repeat till bumped.

I believe everybody got through one circuit at every station.

MARY:
Boat/Canoe for 4 minutes.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We focused on Lou Gehrig and the type of character demonstrated over a lifetime to feel like you are “the luckiest man on the face of the Earth” in the face of adversity like being diagnosed with ALS in the prime of your life.  It was inspired by listening to an F3 podcast about Crablegs (from the Raleigh area, not our own Crablegs) who has been diagnosed with ALS and is on a tour of the country visiting F3 AOs and MLB ballparks with his family, all while demonstrating the same strength of character we saw with the “Ironman” and his famous speech at Yankee Stadium.  Gehrig gave his famous speech on July 4, 1939.  He died less than 2 years later, June 2, 1941.  If you want to watch his speech some of his speech and the background , there’s a nice segment here:  https://www.youtube.com/watch?v=fLoq_st_JEo

MOLESKIN:
Thanks to Filter for following us around to get some great photos and his work on updating our website and social media.
ANNOUNCEMENTS:

Simple Not Easy

THE SCENE: Humid and Mostly Cloudy, 73°F, Feels like 75°F, Humidity 100%, Wind 0mph from SSE – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • Imperial Walkers 20x IC
  • LBAC 10x Forwards & Backwards IC
  • Little of This and That

THA-THANG:

  • Mosey around the park, stop at the cement pad
    • Station 1 – Cement Pad
      • 75x Mountain Climbers 4ct
      • 75x Squats
    • Mosey around to the opposite side of the park
    • Station 2 – Building driveway
      • 75x Flutter Kicks 4ct
      • 75x Overhead Claps
    • Repeat Mosey to Station 1, Exercise, Station 2, Exercise until Q calls it

MARY:

Finished off with Diamond BBS.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Hesitation is the enemy. Overcome, get moving, get after it.
MOLESKIN:

ANNOUNCEMENTS:

Return the ring to Mordor

THE SCENE: 72 degrees. Heckin sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH – x25 IC

Cherry Pickers – x10 IC

Annie’s – x7 ea front and back IC

Imperial Walkers – x15 IC 4CT

Captain Thors – x5 IC

THA-THANG:
Indian run with the One Ring (my 3-y/o’s hula hoop) held high over head to the bridge that crosses the creek below the hill. Welsh Dragon across the bridge. Mosey to bottom of Stairs to Mordor for some Dora.

  • 150 LBCs
  • 150 Merkins
  • 150 American Hammers 4CT
  • 150 Jump Squats
  • 1 PAX does the exercise while partner runs to the top of the stairs for 1 burpee and then back down to pick up where partner left off. Repeat until finished.

Indian run back to AO with the One Ring – stopping at bridge to Welsh Dragon across.

MARY:
Flutters – x15 IC 4CT

Edward Scissorlegs – x10 IC 4CT

Boat / Canoe for time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Half Caff, Swanson, Abort, Reverb, Jenner, The Voice, Cowbell, Filter, Amazon on ruck.
MOLESKIN:

From Gandalf –

“It is not our part to master all the tides of the world, but to do what is in us for the succour of those years wherein we are set, uprooting the evil in the fields that we know, so that those who live after may have clean earth to till. What weather they shall have is not ours to rule.”

 

Come ride the Panda Express

THE SCENE: 73 and humid as heck
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25

BAC x15 ea

Little bit o’ this, little bit o’ that

Cherry Pickers x10

Tempo Squats x10
THA-THANG:
Mosey to the Gresham Stairs for some Panda Express.

Modified 11s.

  • 1 Captain Thor at the bottom
    • Repeat until you hit 5 reps, then work your way back down the ladder. 1234554321
  • 10 Burpees halfway up the path

MARY:
Mosey to the middle pavilion near the AO

30x dips

30x OHC 4CT

30x Decline Merkins

Mosey to AO for some Flutters for the final minute
COUNT-OFF & NAME-O-RAMA
Herbie, Filter
CIRCLE OF TRUST/BOM:
BELLS from Joan Cronan. Do these every day.

Bible – start your day with the Bible or a devotional

Exercise – do something physical every day

Letter – handwritten to someone you care about to encourage them.

Learn something new – challenge yourself to always be learning.

Special project – at home, work, life. Whether it’s making the bed, cleaning out an old junk drawer, or something bigger – do one of these daily.
MOLESKIN:
Prayers for family, Wilson traveling, and job searches
ANNOUNCEMENTS:
N/a