F3 Knoxville

OTB 10 is the magic number

THE SCENE: Light Rain, 82°F, Feels like 87°F, Humidity 69%, Wind 6mph from SW – by Klimat.app
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25x IC SSH
  • 10x LBAC IC Forward & Backwards
  • Little of this & little of that
  • Cherry pickers

THA-THANG:

  • Mosey around to the play ground
    • Descending Ladders 10 to 1
      • 2ct Skaters
      • Pull-ups
  • Mosey to the cement pad
    • Ascending Ladders 1 to 10
      • Squat Thrusters
      • 2 ct Side Lunges
  • Mosey to the pavilion
    • Descending Ladders 10 to 1
      • 4ct Mountain Climbers
      • 2ct Single leg touchdowns
  • 4 rounds of merkin pain drop 1 exercise each round
    • 10 derkins
    • 10 incline merkins
    • 10 CCD
    • 10 Merkins

MARY:

  • 10 flutter kicks
  • 10 BBS

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS:

Tending the garden v2

THE SCENE: 60-65* no sure exactly, but loving the cool weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shouler taps x20 IC
Imperial walkers x10 IC
Plank merkins x10 IC
Bend and reach x10 IC
SSH x19 IC (see if we’re paying attention)
THA-THANG:
Mosey out of AO and stop under first bridge we come to for a few more quick exercises.

  • Dirty hookups x20 IC (from plank position, put left hand up on wall, right hand on wall, left back down, right back down)
  • Wall sit Indian run
  • Hand release merkin x15 OYO
  • Wall sit OH claps x20 IC

Mosey on, Bernie up the hill behind the amphitheater then turn and continue mosey towards campus.  Stop on bridge that crosses Cumberland Ave for 20 box cutters and 20 BBSUs.  Up and continue mosey to C15 parking lot along Neyland Drive.  Grab a boulder and make it heavy.
Perform exercise, then drop your rock, run across pedestrian bridge, up the stairs next to engineering building and back down and return to your rock and move on to next exercise.

  • Brickyard manmakers x5
  • Curls x20
  • OH press x20
    Plank up until everyone finishes.  Then rest from rocks with seven 8 count bodybuilders together.  After our rest, repeat the same routine except increase reps by 5 for each exercise.

Get another rest with another round of bodybuilders and change up exercises and routine just a touch.  Instead of running all the way up the stairs, just have to go to the far end of the pedestrian bridge and back.  But you have to tote your rock this round. Exercises:

  • Hand swap merkins x10 (one hand on rock, one on ground, merkin, then swap hands)
  • BBSUs with rock x20
  • Curls again x25 (it is summer…)

Cash out with 20 hand swap merkins before returning the boulder back to its home.  Begin mosey back, going the way we came.  Bernie halfway up the ramp beside S7 parking lot.  Stop again at the bridge over Cumberland Ave for 15 box cutters and 15 BBSUs.  Up and mosey, passing amphitheater and make a left turn throwing everyone off who thought we were done.

Stop at the grass hill beside Clinch Ave bridge.  Crawl bear up the grass hill, then do 5 burpee box jumps on the World’s Fair Park marker at the top and mosey back down.  Only had time to do one iteration, but we’ll revisit at a later date.  Mosey back to start point for Mary.

MARY:
Flutter kicks x20 IC
Side crunches left x10 IC
Side crunches right x10 IC
Flutter kicks x20 IC
COUNT-OFF & NAME-O-RAMA
6 Strong: Pfeiffer, Magic Mike, Duggar, Carrot, Swanson, Abort
CIRCLE OF TRUST/BOM:
Around a year ago when I had Q on Saturday, I’d spoke about tending the garden.  Just the simple of idea of making sure you take the time necessary to give all the things in your life the attention that they need.  Sometimes we don’t think we have the time, but we have to make sure we make it for everything to thrive.

Today I wanted to just add that when our garden performs well and we have a bounty, to share that surplus with those whose gardens are struggling.  Make sure we’re giving away what we have an abundance of.

re-building bridges

THE SCENE: 45* and the rain held off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Shoulder taps IC
Six count squats IC
Peter Parkers IC
Bench step ups OYO
SSH IC
THA-THANG:
Mosey out of start point toward Big Ball, pass it up and stop just short of crossing Cumberland Avenue. Everyone on their 6 for big boy sit up ring of fire.  Everyone holds iron cross position, going around the circle one man does 5 BBSUs and resumes iron cross, moving to next person in circle.  Recover, and cross over Cumberland Avenue and mosey over to church parking lot beside Henley Street Bridge.

PAX instructed to grab a big rock and pair up, and after doing so have to choose someone else (pair up with someone you don’t usually pick).  Partner A duck walks with rock to cone, sets rock down and sprints to the end of the parking lot and back to their rock, and duck walks back to their partner.  Partner B performs as many reps as possible of the following exercises (does AMRAP and switches to next exercise after taking turn running):

  • Curls
  • Toes to knees (deadlift)
  • Overhead over and back
  • Bent over row

Recover and 10 count.  Short mosey to the incline parking lot just below church lot.  Spread out for round the clock exercises.  Starting at the 12 o’clock position (head uphill with feet downhill), perform 10 hand release merkins and 15 squats, then plank waiting for everyone else to finish the hour.  Turn and do 10/15 at the 3:00, 6:00, 9:00 positions.  Then start at midnight and turn back time, going backwards and doing another round.

Recover and 10 count. Another short mosey to the nice steep hill for Super 11’s.  Start at bottom of hill, run to the top and do 11 flutter kicks on 4 count, return to the bottom for 11 American hammers on 4 count.  Run to the top for 10 flutters, back down for 10 hammers.  Continue through routine until we’re all exhausted.

Recover and mosey back to start point.

MARY:
Box cutters IC
Edward scissor legs IC
ATMs IC
COUNT-OFF & NAME-O-RAMA
8 strong: Pfeiffer, Scope, Quarantine, Midas, Careless, Magic Mike, Reverb, Abort
CIRCLE OF TRUST/BOM:
Took the Q on this day because it was one of my best friend’s birthdays, who unfortunately I haven’t spoken to since last year on his birthday.  I have no idea why, but we don’t speak any more.  I could blame pride and stubbornness for this, but whatever the reason may be, it is not a trait of a HIM.  I encouraged the PAX to think of a relationship that has either been damaged, or even just fallen to the wayside and reach out to that person and see if you can reconnect.

The Great “Big Ball” Ring of Fire

THE SCENE: Chilly, drizzling rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry pickers, Baby Arm circles, SSH, Hillbillies
THA-THANG:

  • Mosey to amplitheater for a dry spot for the ring of fire
    • Merkins (hold plank while each person individually does 5, then 4, and so on
    • Squats (hold Al Gore)
    • Cobras (hold plank)
  • 11’s (step ups / pull ups)
  • Mosey to parking garage (exercise at each level / run between levels)
    • Flutter kicks, battle buddy leg pushes?, American Hammers, ankle taps, repeat sequence as needed
  • Mosey back to amplitheater for a round of circle burps.
  • “Dan Taylor” under bridge.
  • Mosey back to AO.

MARY:

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Quote from “Spiritual Leadership” by Oswald Sanders.  “Leaders must draw the best out of people, and friendship does that far better than prolonged argument or mere logic.”

Just by being here you all tend to draw out the best in me.  If we want to influence others in any way, we need to cultivate relationships instead of just telling them what we thing they should do.  Friendships are the foundation of inspiring others to be better.
MOLESKIN:
Pray for Jenners friend who lost a loved one recently.  Also pray for Cowbells family with their new baby.
ANNOUNCEMENTS:

Third F event Dec. 8, 8:30am.

Sunrise at the Sunsphere

THE SCENE: Calm, cool morning
F3 WELCOME & DISCLAIMER

THA-THANG:

Kiss My Grits throughout the entire beatdown (5 8-count Merkins every time a PAX calls out another PAX with “Kiss My Grits”)

Lunges to the Big Ball

7s

  • Big Ball Pull-ups
  • Burpees at the top of the stairs

Lunges back to AO

Partner Shoulder Presses and Lat Raises

Cobras and Overhead Arms Claps

‘Round the Fountains

  • Lunges, Bear Crawls, Crab Walks, Side Lunges

COUNT-OFF & NAME-O-RAMA
16 PAX
CIRCLE OF TRUST/BOM:
Thanks for letting me come back and lead a beatdown! Explore F3 outside of Knoxville if you get the chance. Learn something from other cities and try to leave some Knoxville flavor as well.