F3 Knoxville

Imprompt-Q

THE SCENE: 52* and clear, slightly cool start but the sweat is coming
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Led by Swanson
SSH x25 IC
Little of this and a little of that
Windmills x10 IC
Tempo squat x 15 IC
Tempo merkin x15 IC
8 Counts x5 IC
THA-THANG: Led by Abort
Gather keys and phones and mosey out of start point over to amphitheater.  Assemble at the stage for 11s’s big brother, 25’s.  Same concept as 11s except increase/decrease by 5 reps.  Start at the stage and do 20 feet elevated crunches (legs straight out and 6″ off the ground, hands on head and crunch), run up the stairs to the top and do 5 pull ups/inverted rows on rails.  Return to the bottom for 15 crunches/10 rows, etc. working up and down in count.

Mosey to pedestrian bridge south of amphitheater for Welsh Dragons (thanks Filter).  Take 4 bear crawl steps, do 1 merkin, 1 two-count shoulder tap.  Take 4 bear crawl steps, do 2 merkins, 2 two-count shoulder taps.  Increase reps every 4 steps, I think we got to 7 or 8 reps of each depending on how big your bear feet are.

Return to start line for Galway Hookers.  Same scenario as before but exercises are different.  Take 4 lunge steps, do 1 super-squat (deep squat, then calf raise after coming up).  Take 4 lunge steps, do 2 super-squats.  Increase reps every 4 steps.  Exercise extended further because people decided to take giant lunge steps.  Again we made it to about 8 reps.

Led by Swanson

Short mosey to round pull off near convention center. Everyone spreads out and finds a column barrier to start out with.
– First round: Pistol squats on left leg x10, bear crawl to center, pistol squats on right leg x10, then bear crawl back to outside and hold
– Second round: Incline merkins x10, bear crawl to center, decline merkins x10, bear crawl back to outside and hold
– Third round: Lunge to center, dips x20, lunge back to outside and hold

Short mosey over to the base of the Big Ball for Swanson pyramid.  Each round you multiply the exercise times the round you’re on (never math in public..).  Exercises done at Big Ball, middle landing of stairs, and top of stairs.

  • Pulls ups x1 on Big Ball
  • Big boy sit ups x3 on middle landing of stairs
  • Merkins x5 at top of stairs

So round one you do 1 pull up, 3 sit ups, 5 merkins and run back down.  Round two you do 2 pull ups, 6 sit ups, 10 merkins. Etc. etc. up to round 5.

Mosey back to start point.

MARY: Led by Abort
Flutter kicks x25 IC (mixed tempo)
Boat/canoe and variations for 90 seconds
COUNT-OFF & NAME-O-RAMA
13 Strong: G6, Cheesesteak, 2×2, Gesundheit, Swanson, Reverb, Frank, 3Peat, Singlet, Sneaky Pete, Mulligan, Steam, Abort
CIRCLE OF TRUST/BOM:
Gesundheit spoke about getting out and being consistent with F3 and his physical job, and how they have helped with his overall energy level and his outlook.  I seconded that.  I’ve had issues getting up especially on Mondays.  I got up Monday and didn’t on Tuesday this week.  That extra hour or two of sleep seems like a great idea until you miss a workout.  I almost always regret sleeping in, and I never regret actually coming to F3. AYE!!
ANNOUNCEMENTS:
Hardship Hill OCR this weekend, still time to register or volunteer.

Ringing the B.E.L.L.S.

THE SCENE: Nice and crisp – feelin’ like a spring day!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 15 Baby Arm Circles – Reverse it
  • 25 SSH
  • 10 cherry pickers
  • 15 tempo squats
  • 10 tempo Merkins
  • 10 MTN climbers

THA-THANG:
Mosey on offer to the hill near the ‘ol Chocolate Factory, grab a partner and tackle the Burp Back Mountain.  100 total burpees.  While one partner does burpees the other sprints to the top of the hill, turns, and runs back.

Mosey over to the stairs beneath the glorious wig housing Big Ball and get ready for Elevens!  Start at the bottom of the stairs with 10 squats, run to the top, and perform 1 8-count bodybuilder.  Run back down the stairs for 9 squats, run up, 2 8-count bodybuilders… Keep going until 1 squat and 10 8-count bodybuilders.

Mosey over to the bridge beyond the big pond. Make your way across with Lt. Dans. Lt Dans = Lunge with right leg, lunge with left, squat… Repeat until halfway down.  Turn and mosey back towards the AO.  Stop just underneath the Big Ball and SPRINT back to the AO.

  • Burpback
  • Elevens
  • Lunge
  • Lunge
  • Sprint

= B.E.L.L.S.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Joan Cronan was the Athletic Director for the Lady Vols and worked with Pat Summit to help oversee much of the women’s athletics program’s success.  I once saw her give a talk about ensuring that every day you ring your B.E.L.L.S.  The B.E.L.L.S. are

  • Bible
  • Exercise
  • Learn
  • Letter of gratitude
  • Special project

These are daily habits that help ensure a well rounded and focused mind. Spend time in the Word, take care of your body daily, learn something new (as simple as a new word), let someone know you are grateful for them (read Ephesians 1:16 – pray for them by name), and take 5 minutes to straighten a junk drawer or toss old food out. That few minutes of chipping away at a bigger thing helps you eat the elephant one bite at a time.

ANNOUNCEMENTS:
CSAUP with the Bombshelter on Saturday! On a personal plug: fundraising pint night at Elkmont Exchange on Wed for Cystic Fibrosis 5-9pm

3rd F Prep Work

THE SCENE: Brisk morning, temp in the 30’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, A little of this and a little of that, Tempo Squats, Tempo Merkins
THA-THANG:

Mosey to Sunsphere to tackle the stairs.

  • Bear crawl up stairs with 5 Merkins at the middle and top
  • Lunge up stairs with 5 squats at the middle and top
  • Repeat

Mosey to parking lot S7.  Divide up into 4 teams for a relay.  One man runs the length of lot while others do flutter kicks.  Each man takes a turn running.  Recover.  Same thing with plank/Merkins.

Mosey to parking lot C15.  Everyone grabbed a coupon for the following:

  • Curls x 10 – run up stairs and back
  • Presses x 10 – run up stairs and back
  • Flutter kicks with coupon over head x 10 – run up stairs and back
  • Squats x 10 – run up stairs and back

Recover then everyone does American Hammer with coupon x 10 IC.  Also a round of circle burps without coupons.

Mosey to amplitheater for some SSH IC.  Mosey back to AO while Steam lead F3 cadence. Wrap up with a round of “leg pushes” (not sure if it has a name, everyone on their backs, legs up pointing outside circle. Each man runs around pushing everyone’s legs down.)  Over head claps x 25
MARY:

COUNT-OFF & NAME-O-RAMA
22 HIM’s total with 3 FNG’s
CIRCLE OF TRUST/BOM:
Philippians 2:3-4  Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.  Let each of you look not only to his own interests, but also to the interests of others.

We can all be selfish with our time and resources.  Let’s humble ourselves and seek to serve others in a way that glorifies God.  Put others first and seek to do what we can to meet their needs and not just our own.
MOLESKIN:
Everyone keep in mind the Fountain City AO that they are trying to get started.  If anyone can attend some of those workouts it would be greatly appreciated especially to the Mend House guys who have been coming out.
ANNOUNCEMENTS:

3rd F event immediately followed.  Great job to the guys who spoke!!  Very encouraging and insightful.

Leg day at the ball

THE SCENE: 73 or so (I think) and not too muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tempo squat x10 IC
Tempo merkin x10 IC
Michael Phelps
SSH x21 IC
THA-THANG:
Take a hot lap around the WFP infield.  Upon getting back to the fountains, line up along the edge of the sidewalk.  Lt. Dan (4 lunges, 2 squats) to the cones about halfway across the infield.  Hold Al Gore waiting for everyone else to make it to the cones.  Then all PAX Devin Hester to the far side of the infield and then jail break all the way across.  Recover and 10 count.

Mosey out of the fountains and toward the lots where we park, across the railroad tracks, and to Preacher’s parking lot (at The International).  Five cones set up, routine is the reverse suicide ladder.  PAX line up across the parking lot, run to the furthest cone and perform exercise at the cone.  Run back to the start line.  Run to the furthest cone, again performing exercise and pick up the exercise at the next cone, then return to the starting line.  PAX continue routine, picking up one more exercise set each iteration until they’ve done all five exercises on the way back.  Exercises as follows:

  • Hand release merkins x10
  • Jump squats x10
  • Burpees x10
  • Air squats x20
  • SSH x30

Jack rabbits perform Mary and then instructed to start the regular suicide ladder (going to first cone, perform exercise, run back.  Then pick up an exercise each time going a cone further, but performing half the number of reps at each cone).  Once the six has completed the routine, recover and 10 count.

Mosey back to the fountains and find a bench.

  • Left leg step ups x15
  • Right leg step ups x15
  • Calf raises x15 (on the ground)

Rinse and repeat through again.

MARY:
Flutter kicks x25 IC
Hello Dolly x25 IC
Pickle pounders x20 IC
Boat/canoe and variations (flutter canoes, OH clap canoes) until PAX hates me
COUNT-OFF & NAME-O-RAMA
18 STRONG: Red Writer, G6, Amazon, Passport, Filter, The Voice, Frank, Duggar (Lexington Duggar), Half Caff, Swanson, Wilson, Steam, Petey, Sneaky Pete, Quarantine, Singlet, Purple Rain (FNG), Abort
CIRCLE OF TRUST/BOM:
If you believe in Santa Clause for 8 years of your life, you can believe in yourself for 45 minutes.  Or longer.  We’ve all been new guys and we’ve all had to grind through things we didn’t think we could.  Believe in yourselves and see what you can accomplish.

ANNOUNCEMENTS:
AO challenge workout of the month is the HR merkin.  F3 anniversary party and F3 Olympics will be November 3-4.  Big Ball needs Q’s to sign up for next week, encourage all to sign up and ask for Co-Q if they haven’t led before.

Geology Rocks!

THE SCENE: Hot and Dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops x25, Baby Arm Circles x10, Merkins x10 (4ct), Tempo Squat x15

THA-THANG:
Mosey to Methodist Church, get a battle buddy and every person get a rock

  • Line up on one side of parking lot and complete 20 squats, 15 lunges, 10 jump lunges with rock
  • Partner Wheelbarrow across lot. Then do 20 merkins, 15 Carolina Drydocks, 10 diamond merkins
  • Sprint back and repeat (trade roles on the wheelbarrow)
  • Mosey to Walnut St. hill with rocks
  • One partner at bottom of hill does squats w/ rock while other runs to top with rock overhead and does 1 rockee (burpee w/ rock). Come back down hill and switch while other partner runs to top and does 2 rockees. Repeat until you get to 10 (each partner runs hill 5xs)
  • Recover at top of hill and do 50 LBCs and 50 American Hammers with rocks
  • Mosey back to AO and return rocks on the way

COUNT-OFF & NAME-O-RAMA