F3 Knoxville

Author: Blindside

CMU Monday @ The Equalizer

THE SCENE: The weather is getting *NICE* … several members of the PAX decided that sleeves were optional today
F3 WELCOME & DISCLAIMER: Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x10 | Tempo Squats IC x5
THA-THANG:
CMU MONDAY!

Mosey to Smokehouse for a CMU (we used our entire allotment of CMUs today, looks like the AOQ needs to make a trip to Lowe’s this week).

Line up on Field for some CMU-icides. Rifle-Carry your CMU to the first cone, do 10 Block Merkins, mosey back to start, and do 10 Squats. Mosey to CMU, Rifle-Carry to the second cone, do 15 Block Merkins, mosey back to start, and do 15 Squats. Repeat for all cones, adding 5 to the rep count (6 total cone stations = 35 of each)

When at the top of the ladder, start over with the exercises changing to OH Press / Imperial Walkers on a 2 ct.

RINSE AND REPEAT UNTIL THE SIX FINISHES

Partner-up. 1st partner farmer carries BOTH CMUs clockwise around the track while 2nd partner runs counter-clockwise. When partners meet, switch. Recover once CMUs make their way around the track once

MARY:
SWB: Stretching with Blindside

COUNT-OFF & NAME-O-RAMA
15 HIMs; 0 FNGs; 3 Pre-Ruckers

Tank, Trunk, School Zone, Ribbed, Choir Boy, Snitch, Lilo, Stripped, Bookman, Mouthwash, Einhorn, Smoky, Head Gear, Aladdin, & Blindside

CIRCLE OF TRUST/BOM:

Since becoming a father 6+ years ago, I have developed a very serious devotion to St. Joseph, Jesus’ earthly father. St. Joseph is the patron saint of fathers. My favorite quote of St. Joseph’s from Scripture is, “…” That’s right, St. Joseph never speaks in Scripture. He was a man without words but not without a witness. His silent witness makes us even more aware of his actions which occurred during one crisis or another. Like St. Joseph, we don’t need words when actions will suffice. How can you develop your attentiveness to God’s will to be a man of action in the mold of St. Joseph?

ANNOUNCEMENTS:
Haw Ridge CSAUP this Friday night (9pm-Midnight); Convergence 7/2 @ JUCO

Not All CMUs are Good CMUs

THE SCENE: Wonderfully warm(er than recently)
F3 WELCOME & DISCLAIMER Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC x10 each way | Cherry Pickers I[DP]C x5 | Tempo Squats x10
THA-THANG:

Grab a CMU & Colonizer Run with CMU Merkins to the bottom of Matterhorn. Partner up, 1st Partner AMRAPs the exercises while 2nd partner runs to the Backbone for 5 pull-ups, repeat until each round is over. Partners then run together up Matterhorn for 10 Burpees together, return and start the next round.

Round 1: Squat Thrusters, OH Press, Curls, Goblet Squats

Round 2: Left Arm Row, Right Arm Row, Flutter Kicks, CMU Pull Throughs*

*Time was called before we got here, returned to the AO, stopping for 25 dips on the way

MARY:
There just wasn’t any time left. Maybe next time.
COUNT-OFF & NAME-O-RAMA
12 HIMs; 2 FNGs (!!)

Ski-Dog; Excitebike; Goat Dish; Mayberry; Ribbed; Submarine; La-Z-Boy; DriftWood; Inspector Gadget; Nole; Jagged Pill; Blindside

CIRCLE OF TRUST/BOM:

“Not all money is good money.” 

I heard this quote for the first time yesterday and it really made an impact on me. Hustling, grinding, and always searching for more financial success isn’t always a good thing. Would taking a promotion and a pay increase be worth more time away from my family? Maybe, but not often. This is something I need to remind myself as I have opportunities to add more hours or enter into a new position in Knox County Schools…ANNOUNCEMENTS:
2nd F event tonight at 6 pm at Admiral’s Pub in Farragut; CSAUP 5/9 9 pm-Midnight; JUCO Convergence 7/2

Now THIS is the Gloom

THE SCENE: GLOOOOOOMY! Rain, but warm-ish rain
F3 WELCOME & DISCLAIMER Done & Done
WARM-O-RAMA:
SSH IC x25; LBAC IC x10 each way; Cherry Pickers IC x5; Windmills IC x10 

THA-THANG:
Tabata-like Workout; 8 sets of 20 seconds of work/10 seconds of recover

  • Round 1:
    • Step-ups or Box Jumps
    • A lap around the Track
  • Round 2:
    • Jump Squats
    • Trip to Bathhouse for 5 Pull-ups
  • Round 3:
    • Imperial Walkers
    • Trip to Playground for 5 Burpee-Pull-ups

COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

My priest on Easter Sunday likened the Church to a Mosaic. Sometimes small pieces fall away. From a distance, you don’t notice the missing pieces. It isn’t until more and more pieces fall away, do you notice something missing. Sometimes when someone falls away from the Church (or even F3), it isn’t noticed right away. But when more and more fall away, holes can start to be seen. Reach out to someone who has fallen away from your community (Church, F3, neighborhood, etc.) and invite them back…

ANNOUNCEMENTS:
CSAUP 5/9 at Haw Ridge 9 pm to Midnight

Convergence 7/2 @ JUCO

Let the Lord Build Your House

THE SCENE: Rain was coming and going… Moved to the Splash Pad pavilion. Choir Boy still needed his running shoes though… 

F3 WELCOME & DISCLAIMER Did this, very few questions, forgot to tell them I had my phone. They knew though, they knew. 

WARM-O-RAMA:

Blindside warmy-upy things

THA-THANG:

  1. Sea Biscuit from the Splash Pad (1 lap = down the ramp and around Stonehenge)
  • 1 Lap → 30 Merkins → Box Cutters 
  • 2 laps → 30 Box Jumps → Flutter Kicks 
  • 3 Laps → 30 Dips → Freddie Mercury 
  • 4 Laps → 30 Imperial Squat Walkers (Knee/Knee/Squat = 1) → Hello Dolly
  •  Not a race. PAX completes ab work until the SIX completes the exercise
  1. Cindy Crawford AMRAP at the Bathhouse: Timer set to 13 minutes (Time left in the workout)
  • 5 Pull-ups 
  • 10 Merkins
  • 15 Squats 
  • 20 LBCs
  • 25 V-ups 

MARY:

Right over left & left over right stretching. Kobra Kai stretching until the time is called 

COUNT-OFF & NAME-O-RAMA

6 HIMs. 0 FNGs. 

CIRCLE OF TRUST/BOM:

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

MOLESKIN:

The quote above is from C.S. Lewis’ book Mere Christianity. God is in the process of making you into something magnificent.  This is especially true if you have suffered a great deal in your life.  God will tear down the walls of your life, and He will rebuild them into something that can house His glory.  We often wonder why God is allowing such great suffering in our lives.  The answer is quite simple, however; some of us have major walls to be torn down.  On the other hand, as a Christian, it is always worth it to endure the tearing down process because, in the end, the beauty that is created is more magnificent than we could have imagined.   Often, we are content to be “a decent little cottage”, however, this is the Christian equivalent to being lukewarm.  God wants to build something incredibly beautiful in you. For some of us, that means extensive renovation.

Letting the Dice Control Your Fate…

THE SCENE: We’ve decided that we welcome warmer weather whenever it decides to show up.

F3 WELCOME & DISCLAIMER: done and done 

WARM-O-RAMA:

Blindside’s Standard Warm-up: 

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Abe Vigoda IC x10| Tempo Squats IC x10 

THA-THANG:

Mosey up to Splashpad and partner up:

One partner runs to the BathHouse does 5 pullups and returns around the loop back to the Splashpad. The other partner rolls the dice and does the exercise and # of reps rolled. If they finish those before the runner returns, roll again. When the running partner returns, they complete the last set rolled. Switch, rinse, repeat. 

Exercises on Dice:

  • Burpees
  • Squats
  • Merkins
  • Hello Dolly
  • Flutter Kicks
  • BBS

Reps on Dice 

  • 5
  • 10
  • 15
  • 20
  • 25
  • 30

Fellowship Mosey™ back to AO

MARY:

Stretching with Blindside 

COUNT-OFF & NAME-O-RAMA

7 HIMs; 0 FNGs; 2 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

“To Laugh Often & Much” by Ralph Waldo Emerson

To laugh often and much;


to win the respect of the intelligent people


and the affection of children;


to earn the appreciation of honest critics


and endure the betrayal of false friends;


to appreciate beauty;


to find the best in others; 


to leave the world a bit better


whether by a healthy child,
a garden patch,

or a redeemed social condition;


to know that one life has breathed easier 


because you lived here.


This is to have succeeded.

 

MOLESKIN:

This poem was read at my aunt’s funeral yesterday by her sisters. As I was listening to it, I immediately thought of F3 and its mission. Taking the Daily Red Pill of F3 is something that connects with this poem. Realizing that it is not recognized at work, or accolades in other places, but it is finding the best in others, it is leaving the world a little bit better, and all the other things that this poem mentions. 

ANNOUNCEMENTS:

April 15th Flag Changeover at the Equalizer! 

May 6th CSAUP at Haw Ridge 9 pm-Midnight