F3 Knoxville

Author: Choir Boy

Some Reps and Some Running

THE SCENE: Low 40s with strong wind, so chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
307th day of the year, 58 remaining

SSHs (4 ct) x 30

Little baby arm circles forward (4 ct) x 15

Little baby arm circles backward (4 ct) x 15

Some Michael Phelps and little of this and a little of that

School Zone showed up late, so 5 burpees.

School Zone said that he intentionally missed the SSHs because he figured that we would do 50 of them.  He was probably joking about all or some of that.  Still . . .

SSHs (4 ct) x 70

THA-THANG:
Mosey to the flag pole

100 merkins followed by one lap around the track

100 merkins and 200 LBCs followed by two laps around the track

100 merkins, 200 LBCs, and 300 squats followed by three laps around the track

That was as far as the rabbits made it before time ran out, so no one made it to 100 merkins, 200 LBCs, 300 squats, and 400 CDDs followed by four laps.  Maybe next time or perhaps an hour-long Saturday workout.

Mosey back to the AO

MARY:
We held plank for the minute or so that we had left.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
I read the lyrics to the song “Fearless” by the Goo Goo Dolls (I did not sing).  I won’t repeat them here, but listen to the song or read the lyrics if you are not familiar.  John Rzeznik has said that the song was inspired by the anxious state of 21st-century America and the fear-mongering media.  It was released in 2019.  The lyrics resonate even more now.  As the song says, we are living in an unfair and scared world, so we need to be fearless and let our light shine.  See 2 Timothy 1:7 (“For God has not given us a spirit of timidity, but of power and love and discipline.”).

MOLESKIN:
Prayers for Ribbed’s wife, Blindside’s family with the loss of his uncle and his grandmother’s cancer diagnosis, the Q’s daughter, and the strength to be fearless in the world.

ANNOUNCEMENTS:
Judge Judy’s Christmas Party

Coats for the Cold

Probably something else that I forgot

Ockham’s Razor-Sharp Tabata

THE SCENE: 60 something, clear, lower humidity, satellites in the sky, Aladdin saw the moon (again)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 (4 ct)

274th day, 91 left

Last quarter of 2021

THA-THANG:
Mosey to the Splash Pad

An actual, legit tabata workout – 8 rounds of the same exercise with 20 secs on, 10 secs off, followed by a lap before switching to the next exercise until time

Merkins

LBCs

Dips

Boat/Canoe (boat for 20 secs, rest for 10 secs, canoe for 20 secs, rest for 10 secs, and so on)

Box Jumps/Step Ups

American Hammers

Carolina Dry Docks

Mosey back to the AO

MARY:
No time as we arrived back at the AO right at 6:15, but we worked our core during the tabata (I went easy on the PAX since the Iron Pax Challenge on Wednesday involved a lot of CMU work).

COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Ockham’s Razor is the principle that entities should not be multiplied unnecessarily, which is often translated into “the simplest solution is usually the correct one.”  Look for simplicity.  Also known as, the K.I.S.S. method – keep it simple stupid.  Enjoy the simplicity.  See, e.g., Proverbs 16:8 (“Better is a little with righteousness than great revenues with injustice.”).

MOLESKIN:
Prayers for Pat and her family for the loss of Cory, for Aladdin and his work family and the trying year that they have had, Ribbed’s wife, the blood drive, and the brothers participating in Hardship Hill.

ANNOUNCEMENTS:
Blood Drive, Hardship Hill

Birthday Q + Burpee Trivia = Perspective

THE SCENE: Mid 70s, humid, and no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
207th day of the year, 158 days left in 2021

43 SSHs (4 ct)

Burpee Trivia – get an answer wrong = 8 burpees, get an answer right = regular warm-up exercise

Ribbed knew that Benjamin Franklin was the first postmaster general, so we did little baby arm circles (forward and backward) instead of burpees

Trunk knew that New York was the 11th state to ratify the Constitution and join the union, so we did tempo squats instead of burpees.

Ribbed knew that President Truman desegregated the military in 1948, so we did tempo merkins instead of burpees.

No one knew that Alice and in Wonderland, Disney’s 13th animated film, premiered in London on this day in 1951, so we did burpees.

The PAX guessed that I was 43 today, so we did burpees.

44 SSHs (4 ct)

THA-THANG:
Mosey to the flag pole

4 exercises at the flag pole

11 derkins (decline merkins)

11 dips

11 box jumps

11 ierkins (incline merkins)

(44 total reps)

Run a lap around the loop

Rinse and repeat for 4 total laps, which is a little over a mile and 44 reps of each exercise and 176 total reps between all of the exercises.

(Some of the PAX started doing the exercises before the Q was done with the instructions, so we did some more burpees and started over and together this time.)

Mosey to the tennis courts

Bear crawl the base lines and broad jump the sidelines, do exercises in the corners

First corner = 44 flutter kicks (4 ct)

Second corner = 44 hello Dollys (4 ct)

Third corner = 44 box cutters (4 ct)

Fourth corner = 44 LBCs (4 ct)

Slow mosey to the AO

MARY:
No time, but the tennis courts gave us plenty of ab work

COUNT-OFF & NAME-O-RAMA
9 HIMs, including FNG Vanilla, er . . . Vanilla Sprinkles

CIRCLE OF TRUST/BOM:
God answers prayers, but sometimes God uses prayer to change us and our perspective, not the situation.  That’s a tough reality, but it’s true and one we have to accept and learn.  For example, if everyone you meet in a day has a bad attitude, then you probably have the bad attitude, and you need to change, not them.

MOLESKIN:
Prayers for Ribbed’s wife, Doubtfire’s family, Trunk’s business opportunities, everyone dealing with addiction/depression, Ribbed’s interview, and Jetlag’s travel home to the Philippines.

ANNOUNCEMENTS:
CSAUP in August

Hardship Hill in October

Look For Opportunities, Not Excuses

THE SCENE: Upper 60s, sun rising, birds chirping
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
146th day of the year, 219 remaining

Mother’s Day in Poland

National Sorry Day in Australia

National Paper Airplane Day in the U.S.

On this day in 1868, the impeachment of President Andrew Johnson ended with an acquittal by one vote.  The PAX did not know how many senators voted for impeachment.  The answer is 35.

SSH x 35 (4 ct)

5 burpees since the PAX answered incorrectly.

Rockettes x 10 (4 ct)

The PAX answered incorrectly when asked where Andrew Johnson was from.  The PAX said TN.  The correct answer is NC.

5 burpees

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Tempo squats x 10

The PAX correctly answered that Andrew Johnson served as the mayor of Greeneville, TN, so no more burpees before moseying.

THA-THANG:
Mosey to the steep hill to the left of the splash pad, which had never been used before and does not yet have a name.

Tomorrow is my 21st wedding anniversary, so the rest of the workout is brought to you by the number 21.

21s (like 7s and 11s just more of them) up and down the hill

Merkins at the bottom

Big Boy Sit-ups at the top

Mosey to the splash pad

Using the tables and benches – 21 box jumps, 21 dips, 21 pull-me-up rows, and 21 decline merkins

Run around Stonehenge when done and until the six arrives.

Mosey to the bathhouse

21 pull-ups

Mosey to the dock

21 Carolina Dry Docks

Mosey to the Flag Pole

One minute of silence followed by a 21-merkin salute in cadence in honor of the upcoming Memorial Day holiday.

Mosey to the AO

MARY:
No time, but we did 231 BBS during the 21s, which means we also did 231 merkins, not counting the merkins we did outside of the 21s.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
America is known as the land of opportunity.  It seems like people today would rather have an excuse than an opportunity.  There are plenty of excuses out there for not being your best, doing your best, for not getting out in the gloom in the early morning, for not working hard, for not pushing yourself to your full potential, etc.  But, there are also plenty of opportunities to be better, do better, show up, work hard, step up, etc.  Look for opportunities in life, not excuses.

MOLESKIN:
Prayers for Ribbed’s wife, Lillydipper, Jinxy, Blindside and his wife and their efforts to improve their job situations, Cavalier and his family, Surplus for fartsacking, and Doubtfire for not holding up his HC.  Apologies if I missed any.

ANNOUNCEMENTS:
CSAUP at Dog Pound on 7/24

Step Up

THE SCENE: High 40s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15th day of the month, 135th day of the year – 230 days left in 2021 to make it what you want it to be

SSH, windmills, tempo squats, little baby arm circles forward, little baby arm circles backward, some Michael Phelps, a little bit of this and a little bit of that (x2), and tempo merkins – 15 reps of each (4 count where appropriate).

Pele wanted to do some cherry pickers, but I don’t like cherry pickers so we moseyed instead.  For once, Crawdad agreed with me.

THA-THANG:

Mosey to the bottom of Everest

15 more SSHs (4 ct)

Run up Everest to the top of the Summit

15 more SSHs (4 ct)

Mosey to the Coliseum

Divide up into two teams

Welch Dragons to 10 with one team going one way and the other team going the other way – if you don’t know what a Welch Dragon is, then look it up on the F3 Exicon or ask someone who has done it, he will remember

Meet back in the center for some Hello Flutter Cutters (one 4-ct Hello Dolly, one 4-ct Flutter Kick, one 4-ct Box Cutter – together back-to-back-to-back for one rep) while waiting on the six or at least 15

Ghost-man Baseball

Using the circle of the Coliseum, Team 1 runs to first base, does 15 reps of the exercise, and returns home.  Team 2 does a core exercise of its choice for the entire time it is waiting for Team 1 to return.  Team 1 does a core exercise of its choice while Team 2 runs to first base, does 15 reps of the exercise, and then runs back.  Repeat this process for the other bases but stop at each base on the way and do the exercise there before advancing to the next base (because you have to touch the bag before advancing in baseball) but do not do the exercises at each base on the way back (but do run back the way you came).  For the home run, do not run back, stay at home to do 15 reps of those exercises and then do a core exercise of the team’s choice while the other team finishes its home-run trot.

First Base – Merkins

Second Base – Squats

Third Base – Carolina Dry Docks

Home Run – Burpees

15 SSHs (4 ct)

Mosey to Crawdad’s Yoga Studio

15 SSHs (4 ct)

Hokey Pokeys (merkins with one leg in the air) x 15 each leg

25 SSHs (4 ct)

Mosey to the base of Baby Cardiac

35 SSHs (4 ct) – total of 135 for the entire workout

All you got sprint up Baby Cardiac to the AO

MARY:
Hold a plank for one minute to time

COUNT-OFF & NAME-O-RAMA
18 HIMs

CIRCLE OF TRUST/BOM:

It’s time to step up.  Lillydipper usually picks up 2 Qs a month on average, but he has been out with a hip problem and will be out for a while.  It’s going to take all of us to fill that void.  So, it’s time to step up.  Sign up for Qs.  If you’ve not Qed in a while, then it’s time to sign up.  If you’ve never Qed before, then it’s definitely time to sign up.  It’s not hard.  Just pick an exercise you don’t like to do and do it twice as many times as you want to do it.  The PAX will support you.  The Q doesn’t have to be perfect.  It just needs to be.  And, a Q needs to be on the website calendar days in advance so that any sad clowns will know that F3 will be there for them on Saturday morning (remember, the sad clowns don’t have access to Slack).  Step up and sign up.  Do it for your brothers.  Do it for Lilly.  We can’t let this fade in his absence or fall only on a few of us.  He will undoubtedly be back, hopefully sooner rather than later, but we need to make sure that his legacy is still here waiting on him.

MOLESKIN:
Prayers against racism, for the sick and shut in, for the journeys of Cheatsheet, his daughter, and all the F3 brothers, for Lillydipper, for Jinxy, for Doubtfire, for Convoy and his family, and for all of the unspoken prayers on our hearts and minds.  Prayers for the courage in each of us to step up in F3, in our families, and in our communities.

ANNOUNCEMENTS:
June 12th – Convergence at Big Ball followed by a work day at Wesley House

July 24th – CSAUP at Dog Pound (was last year’s CSAUP not enough?)