FNGs: none
From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.
To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”
https://www.gofundme.com/…/in-memory-of-taylor-phelps…
Warmup:
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
Workout – “Card’s Run and Repeat”
3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
Squat hold for the 6 when you return until all PAX have finished
As a group if there is time: (and there was)
Burpees x 20, run to other end of field/lot and repeat
Mary:
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.
Notes:
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.
Announcements: MLK day of service – opps to serve
T-Claps (Recognition): Abe for HSFC drive
Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX
Breach took us out.
Honor to Lead.
4 Corners with no running… How do we get around?
/in Downtown Train /QIC: StickersPAX: Abe, Bobby Boucher, Bondo, Da Business, Pumpkin Spice, Stickers
FNGs: Nada
Warm Up:
Windmills, Hillbillies, Imperial Walkers, Frankensteins, Sir Fazio Arm Circles, Seal Claps, OH Claps, Hold them out
The Workout:
4 Corners with reps divisible by 5 in celebration of my 2.1s 5th Birthday
– 5 Burpees each corner of parking deck, travel via Karaoke
-10 Low Slow Flutter each corner, travel via high knees
-15 Breakdancing Bear each corner, travel via butt kicks
-20 Merkins at condensed corners, travel via bear crawl
-25 Squats at condensed corners, travel via broad jump
Move to low wall, 2 rounds of dips, erkins and derkins then mosey back to flag for some Mary
Mary:
Popcorn Mary – Homer to Marge, Box cutters, Poop Crawl?, Heel Taps, Shoulder Taps, WWIIs, Chillcut plank hold (10 ct ea PAX), followed by some disjointed Yoga
Announcements: AED list being generated for easy reference at AOs
T-Claps (Recognition): Thanks to those that came out and braved the cold
Prayer: Sick and Injured PAX, Bobby Boucher’s M seeking dream job opportunity, Pumpkin Spice’s M seeking part time work while finishing out grad school. YHC took us out.
Tea Time 1/9/23
/in Tea Time /QIC: HazMatPAX: HazMat, Noah Heck (Indeed), Udder
FNGs: None
Warm Up: The basics
The Workout: The MURPH. One mile run, 100 pull ups, 200 Merkins, 300 squats. One mile run.
Candyland Trial #1 at Ground Pounder
/in Ground Pounder /QIC: HazMatPAX: Forceps, Gump, HazMat, Motor Boatin', Socrates, Wicket, Woody
FNGs: Wicket (birthname Jai)
Warm Up: Windmill’s, Willy Mays Hays, Sir Fozio Arm Circles forward and reverse, Hill Billy’s, Side Straddle Hops
The Workout: Rock work. 2 rotations. Curls for the Girls, Wonder Bras, Rut Rows, Overhead Tricep Press, Ground Pounders, Rock Squats. Candyland Trial #1: 4 teams. Spin the wheel and perform the workout associated with that color. Red: 15 Merkins, Green 10 Monkey Humpers in cadece, Blue: 5 Burpees, Yellow: 10 Mountain Climbers in cadence.
Mary: Round the horn. Pick your favorite core exercise. 7 Exercises total.
T-Claps (Recognition): Welcome FNG Wicket!
Prayer: Special prayers for Taylor Phelps F3 Knoxville, TN.
Leg day at Cletus
/in Cletus /QIC: AbePAX: Abe, Stickers
FNGs: none
Warm Up: SSH, Daisy Pickers, Imperial Walkers, Hillbillies, Frankensteins
The Workout: YHC went a little arm-heavy this week and was feeling it by Thursday. So leg day it is. We moseyed over to the rock pile, grabbed a rock and lined up at one corner of the parking lot.
Each corner had three exercises followed by a Cusack to the next corner.
Corner 1: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 2: jumping split lunge x25 in cadence (that got old fast), ground pounder x25 in cadence, toe taps x25 in cadence
Corner 3: squat x25, shoulder taps x25 in cadence, side lunges x25 in cadence
Corner 4: jumping split lunge x25 straight count, ground pounder x25 in cadence, toe taps x25 in cadence
One more time around the parking lot, but counts were dropped to 15 each. Returned rocks and moseyed to the amphitheater.
I learned a new exercise that I wanted to try; the prisoner getup. We did ten of those. Followed by 20 dips and 20 urkins. Repeat one more time. Lastly, we did 2×20 count People’s Chair followed by 25 calf raises. Repeat.
Moseyed over to Crazy Ivan and circled up for Mary.
Mary: We did a couple of Mary exercises with the Crazy Ivan crew.
Announcements: Be safe out there in the gloom. If something doesn’t feel right, speak up and take a rest. We want you to come back out again and again.
T-Claps: Stickers for the accountability.
Prayer: Prayers for the family of Cardinal (Taylor Phelps) from F3 Knoxville and the F3 Knoxville community.
Sheepdog delight – 01/13/23
/in Sheepdog /QIC: ShredderPAX: Breach, Farva, Flat Line, Fonzie, Shredder, Sunshine
EC: Farva & Shredder
Warm Up: Follow the leader up and down the parking lines; front, back, sidesteps. 50 SSH IC, Sir Fazio Arm Circles, seal claps, overhead claps till it all burned and then we held them out a little longer. Good mornings, IW and HBs.
The Workout: The main event consisted of moseying to various locations and then knocking out exercises. 50 toe taps IC, single leg deadlifts while balancing on a curb, TUT dips, Dekin shoulder taps, combo front kicks from parking line to parking line adding one additional Merkin at each line, then lunge walks adding on additional star jump at each line, stair sprints, TUT erkins and lunges.
Mary: 5o LBCs IC and 7 heal taps.
Announcements: TMF proceeds for the SW Beer mile.
Prayer: Breach took us out 🙏🏼
Turkish Delight
/in Crazy Ivan /QIC: 16-bitPAX: 16-bit, Banana Seat, Batboy, Best In Show, Bitter, Bleeder, Chaps, Clunker, Dahmer, Jellybeans, Oyster, Pikachu, Pumpkin Spice, Skidmark
I bet you didn’t know that Turkish get-ups are my favorite exercise. Well, if you showed up this morning to Crazy Ivan you do now. Being Friday the 13th the number 13 showed up a lot in today’s workout as did some quality metal in the form of Opeth’s 2001 masterpiece Blackwater Park. PAX were showing up right up until the buzzer and when we got started we were 14 strong. We finished with 16 as two brothers from Cletus joined us for Mary and COT.
FNGs:
None today
Warm Up:
SSH x26 IC
Windmills x10 IC
Daisy Pickerx x10 IC
Sir Fazio Arm Circles x10 IC
Trunk Twists x10 IC
Squat hold with bell while each PAX did a 5 count around the circle.
The Workout:
Everyone partnered up and congregated at the end of the parking lot where instructions were given. Partner 1 would stay put and do AMRAP Turkish Get-ups while partner 2 did an thing. When partner 2 returned they would switch.
The things they did were:
Mosey with bell to middle of parking lot and do 13 curls. Continue on to the other side of the lot and do 13 more curls before returning.
Go to field behind lot and do 13 kettlebell swings. On #13 they threw it as far as possible and then bear crawled to the bell. Upon retrieving it, lunge walk back while alternating twisting with the bell from hip to hip.
Mosey with bell to middle of parking lot and do 13 triceps extensions. Continue to the other side of the lot and do 13 more before returning.
Crab walk with bell in belly to the half way point of the parking lot.
Do the same thing as curls and tris but with snatches
I really thought we’d have time to repeat but maybe that was a bit ambitious. Also, group one was super slow. I don’t think they liked their partners. After one cycle we were down to only 5 minutes left so we wrapped up and headed to….
Mary:
Midget love handles x13 IC each side
LBC x13 IC
American Hammers x16 IC
Announcements:
Painting in Garner today with Breach
2nd F lunch at Osha today
T-Claps (Recognition):
All of F3 Nation for showing up and raising over $65,000 for Cardinal from F3 Knoxville’s family
Prayer:
Cardinal from F3 Knoxville. Breach is working to identify the closes AEDs for each of our AOs. The Hunt center has one. Know how to do CPR, it’s helped save lives locally in JoCo.
Sick and injured PAX
Always an honor to lead. Thank you, men.
010000
Traveling Rocks Hurt
/in Kennys Grave /QIC: Banana SeatPAX: 16-bit, Banana Seat, Finkle, Hamm, Pumps, Sunshine
YHC was joined by 5 dudes ready to put in work. Little did they know what the Q had planned. Needless to say YHC had a rough go on this one. All PAX was ready and 0530 was go time.
Warm up lap around the field
Warm up exercises by the rock pile
SSH
Frankensteins
Windmills
Mtn climbers
Grab a traveling rock decent size (make a wise selection)
Greenway trail stopping at every other light for exercise
1 – colt 45’s
2 – skull crushers
3 – lunge rotate rock to outside step
4 – ground pounders
5 – wonder bras
6 – front raises w/squat
7 – bus drivers
Rocks down and Indian Run 3 lights to the end of greenway.
10 Worst Merkins Ever
Indian run back to rocks.
Same exercises on the way back.
Ran short of time so skipped the colt 45’s.
Dropped off the boulders and did 1 set of Capt Thores 1×2 set of 5
See slack for announcements.
Prayers for Finkle’s and 16-bits daughters. Prayers for new career changes for Ham and Sunshine. Cardinal’s family and F3 Knoxville region.
That was a good one I’ll admit. Definitely a repeat possibly later this year. Strong work by all. Thanks for letting me lead.
BS out!
In Memory of Cardinal (F3 Knoxville)
/in Disney /QIC: KosherPAX: Abe, Batboy, Best In Show, Breach, Clunker, Kosher, Pumpkin Spice, SoftServe, Stickers
FNGs: none
From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.
To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”
https://www.gofundme.com/…/in-memory-of-taylor-phelps…
Warmup:
SSH x15 IC
Tempo Merkins x10 IC
Low Slow Flutter x10 IC
Sir Fazio Arm Circles x10 IC Forward/Reverse
Hallelujahs x10 IC
Samson Hold 20 secs
MICHAEL PHELPS
Knoxville Cherry Pickers x10 IC
Willie Mays Hays x 10 IC
Workout – “Card’s Run and Repeat”
3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.
Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each
Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each
Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each
Squat hold for the 6 when you return until all PAX have finished
As a group if there is time: (and there was)
Burpees x 20, run to other end of field/lot and repeat
Mary:
Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.
Notes:
Tempo Merkin – 1, 2, 3 lowering. Up on 4.
Knoxville Cherry Picker – aka Daisy Picker
Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.
Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.
Announcements: MLK day of service – opps to serve
T-Claps (Recognition): Abe for HSFC drive
Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX
Breach took us out.
Honor to Lead.
Grocery Shopping at PC
/in Purple Cobra /QIC: AbePAX: Abe, Bobby Dall, Kosher
FNGs: none
Warm Up: SSH, Daisy pickers, imperial walkers, hillbillies, Sir fazio arm circles, seal claps, overhead claps
The Workout: PAX retrieved two coupons each from the secret stash and lined up at one end of a row of parking spots. The game plan was three exercises, farmer carry coupons 25 yards to the other end, repeat. Exercises were merkins, WWIIs and squats. Counts of 10 first round, then 15, 20, 25, 20, 15 and back to 10.
Next, we circled up for three rounds of curls for the girls, ruh rohs and chest presses. Total of 25 each.
Coupons returned and a quick mosey to grab discarded beanie.
Mary: popcorn Mary and yoga.
Announcements: MLK Jr day of service
T-Claps (Recognition): Kosher for challenging me to a 5 pack to get back in a good routine.
Prayer: Full House’s friend and her family, PAX who are sick or injured (Woody, Bobby Boucher, Fanny Pack, Ginsu)
Paradise City Q of the Year?
/in Paradise City /QIC: Banana SeatPAX: 187, Banana Seat, Dahmer, Dawgpound, Dumbo, Emeril, Full House, Moose, Pikachu, Redenbacher, Skidmark, Sunshine
YHC showed up early to set up some equipment for todays beat down. The preblast had a comment saying this would be the best Q of the year. Needless to say I think it was, considering there was only 1 other one. This is the rare occasion I have the honor to Q PC and know the standard mileage is 3 or more. YHC wanted to bring the intensity and keep the PAX moving with the option to push themselves. We had 11 HIM show up for the main event with a few ECers. One dude rucked it up as well. This is what we did.
Run big loop reverse with warm up exercises along the way.
Frankensteins
Windmills
Skiers
Copperhead Dirkens
7’s on ramp down to sportsman – burpees and worst Merkin ever
Agility ladders on the flat in the middle
Stack’ems in the parking lot (snake)
Shoulder tap merkins x10
Freddy Mercury’s x20
Chilly jacks x30
Bobby Hurleys x40 – didn’t have enough time
No Mary
No new announcements
Prayers for lady dying of cancer, church family had a loss, Pablo’s family with their loss.
YHC challenged the PAX to stop going through the motions and get out of their comfort zone. Do something to benefit someone each day.
Pleasure to lead men!
BS out