F3 Knoxville

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:

47 Problems…

Warm-o-rama

  • Side Straddle hop X 47
  • Imperial Walkers x 20
  • Little baby arm circles Front x 25 and back x 15, overhead 20
  • Burpees x 5

47 Problems

2 Sets 47 each exercise and take the hill between

  • Merkins
  • Get-ups
  • Curls w/ CMU
  • Squats (sit on CMU)
  • 4-count Mountain Climbers
  • Triceps extensions w CMU

Burpees

  • 4 x and 7x Burpees

Aborama

  • Flutter Kick x 25
  • Box Cutter x 10
  • Peter Parker x 10

Expectations

Expectations can rob you of your Joy.    At some point in life you are going to be let down by the things that the world holds on to so tightly.  A job, a spouse, a child, a parent, money,….you fill in the blank.  We are designed by the creator in such a manner that none of these things will ever fill the need we have for Christ.  If we are looking for Joy and expecting to get fulfillment in life from any of these things we will be let down.   Christ is the only thing that we can rely on to fulfill and sustain us through good times and bad.   It is easy to fall into the trap of setting our hope and expectations on things of this world both big and small.   I pray that we would all have our foundations in Christ and Christ alone and that he would help us to right size our expectations on the things that we hold on to the tightest

Pyramid Scheme

THE SCENE: A nice reprieve from 2 days of rain with plenty of humidity to go around.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop x 20
  • 1 Burpee
  • Imperial Squat Walker x 15
  • 2 Burpee
  • Merkin x 10 (4 ct)
  • 3 Burpee
  • Baby Arm Circles x 15, Over head Clap x 10
  • 4 Burpee
  • TN Rocking Chair x 15

THA-THANG:

Mosey to the lower parking lot, See Skunk, Stop abruptly, fast mosey…

Pyramid Scheme.    Partner up with someone of similar speed.  Run in the opposite direction and every time you meet do 25 of the following exercises with the exception of burpees which are x 10

  • lap 1 merkins
  • lap 2 merkins, superman
  • lap 3 merkins, Superman, mtn climbers
  • lap 4 merkins, Superman, mtn climbers, Bobby Hurley
  • lap 5 merkins Superman mtn climbers, Bobby Hurley and burpees
  • lap 6 Superman, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap

Mosey to the Cloud.

  • 7’s with Box jumps and Bulgarian squats

Mosey through the start point to the base of baby Everest….sike.  No, we are not going to circle up for mary.

  • Grinders x 3 
    • Sprint up the hill 2 burpees
    • Reverse up the hill 4 burpees
    • Sprint up the hill 6 burpees

MARY: Flutter kicks by 30, BBS x 20

CIRCLE OF TRUST/BOM:
Be Proactive in life not Reactive.   If you only react to the day you will be subject to the circumstances that come your way.   Working out in the am before the sun comes up ensures you will get it in.   We can proactive in our spiritual lives and relationships as well.   “Play the ball before the ball plays you”

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.

Peaks and Valleys

THE SCENE:  Low 60s and clear.  i.e. perfect.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x25, Imperial Squat Walkers x 20, Line up on baseline, high skip across parking lot, 50% run back, karaoke across and back, butt kickers across, 75% run back.

THA-THANG
Mosey to playground and grab some bench.  Proceed to 25s – start with 20 box jumps, then 5 Hello Dollies, 15 box jumps, 10 Hello Dollies, etc.

Mosey to pavalon.  25s:  Table rows and calf raises on the steps

Mosey to back parking lot.  4 laps with 25s at the end of each lap.  In middle of doing the lap, stop for 10 burpees.  The 25s at the end of each lap:

Merkins/BBS

Iron Mikes (2ct)/Flutter Kicks (4ct)

Carolina Dry Docks/Squats

LBCs (4ct)/something else that I’ve already forgotten

Mosey back to AO

MARY:
Just enough time for some Captain Thors.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you like the mountains for the valleys, or do you like the valleys for the mountains.  I heard that question some time ago.  The fact is, you can’t have one without the other.  Life is full of peaks and valleys.  But God is with us either way.  “The God of the Mountain is Still God in the Valley.”  1 Kings20:23-27.  When we are stuck in a valley, God sends us F3, family, friends to help us get up to the moutain top.  And being in the valley makes the mountain top all that much sweeter.
MOLESKIN:
Thanks to Worm for stepping up for the Q on Friday!
ANNOUNCEMENTS:
Hardship Hill!