F3 Knoxville

Author: Trunk

Planting Flowers @ The Equalizer 1/5/22

THE SCENE: Mid 30s and dry.  Partly cloudy.  High spirits.  All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles.  Return for the Six once you finish.  Standing 10-count before beginning next round once the PAX has returned.

  • Round 1 – Hand Release Merkins
  • Round 2 – Squats
  • Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people.  Fear and self-doubt do not come from God.  He is not a fearful God, and we are made in His image.  Give your fears to God, and let His promises be a tailwind to propel you towards your achievements.  He will impower you to take the necessary actions.  He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you.  I said, “You are my servant;” I have chosen you and have not rejected you.  So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.

Search and Rescue @ The Equalizer – 12-27-21

THE SCENE: Unseasonably warm with a steady breeze and cloud cover.  All but one PAX in short pants.  1 notable PAX MIA, so we set out to search the AO locate his whereabouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch your toes for 15 seconds.  Feet apart touch your right toes for 15 seconds.  Walk your hands over to the left toes and hold for 15 seconds.  Side Straddle Hops IC to 15.  Grady Corns IC to 15.  Jog to the end of the parking lot and Bernie back x2.
THA-THANG:
EV1 – Mosey to the Rock Pile, count off in 1s and 2s and select a rock for curling.  1s curled their rocks while 2s bear crawled up the hill to the picnic area, jogged downhill to Bermuda Triangle, and returned to the rock pile, then alternated with the 1’s.  Each group curled and crawled 3x each, and then all Bernie’d up the hill.

EV2 – Flutter Kicks IC x25.  10 Big Boys OYO

EV3 – Mosey to the lower lakeside picnic area (across parking lot from the Splash Pad.  1s performed one-legged squats from the picnic benches while 2’s ran past Stonehenge, Bernie’d to Top Of The World, and then ran back to the picnic area to alternate with the 1’s.  4 sets total for each group.  2x right leg, 2x left leg.

EV4 – Mosey up to Splash Pad.  1’s did Iron Cross Merkins while 2’s ran to the bath house and Bernie’d back up the ramp to the Splash Pad to alternate with the 1’s.  2 sets total for each group.

EV5 – jog to the Flag Pole which became the start/finish line for a 2-lap run around the track.

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
The birth of Christ is just as significant after the Christmas tree comes down as it was when it went up.  Stay focused.
MOLESKIN:
ANNOUNCEMENTS:

Rounding the Bases @ The Equalizer 11-10-21

THE SCENE: A few degrees warmer today, and beautiful starry skies
F3 WELCOME & DISCLAIMER: completed successfully, and without question or hesitation


WARM-O-RAMA:
Side Straddle Hop IC (10); Tennessee Rocking Chair IC (10); LBAC IC (7-front 7-back); 3 burpees
THA-THANG:
PAX Counted Off in 1’s and 2’s and moseyed to the Flag Pole for Ghost Man Baseball.  1’s started on the bases first while 2’s completed the exercise in parentheses until the 1’s returned.

“Ghost Man Baseball” – break a quarter mile track into fourths and designate home, first, second and third.  Run from home to first, complete the designated exercise, and then return home.  Next run from home to first and complete that exercise, then on to second to complete that exercise, and then return home.  Next to third and back.  Lastly from home to home, and then back all the way around.  While one team is on the base path the other team is completing a group exercise while waiting for the other team to return.

1st Base – 15 Merkins (High Plank + Alt Leg Raises)

2nd Base – 10 Iron Mike + Squat Jumps (Reverse Crunch)

3rd Base – 15 Derkins (Dead Bugs)

Home – 10 Burpees (Flutter Kicks)

MARY:
Light Jog from Flagpole to Stonehenge, and then on to the Splash Pad for step-ups while the 6 finished up, then back to the AO.
COUNT-OFF & NAME-O-RAMA
8 – Ribbed, Blindside, Choir Boy, School Zone, Aladdin, Snitch, Trunk, and FNG “Submarine”
CIRCLE OF TRUST/BOM:
Psalm 36
MOLESKIN:

ANNOUNCEMENTS:
Coats For The Cold are due this Friday.  Blindside will collect.

Descending Ladders and Climbing Walls – Dog Pound 10-28-21

THE SCENE: 46F and cloudy.  No rain though!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Twist back and forth; assorted hammy stretches; forward and backward shoulder rolls; Motivators starting at 5; grab a CMU and suitcase carry to the Skate Park
THA-THANG:

EV1 – “Tabata-like” Ab Circuit – (30sec/15sec) x 2 / 40sec for run to wall and back + recover between rounds

  • R1 – Elbow Plank
  • R2 – Flutter Kick
  • R3 – Freddie Mercury
  • R4 – Dead Bug

EV2 – Descending Ladder

  • Complete exercises 10 through 1 in descending order.  After the last exercise is complete, run to the wall, scale the wall, and either scale the wall again or run around the wall and back to the CMU to begin again with the next rung down the ladder.  Those who did not wish to scale the wall ran to the wall and completed 2 burpees before returning to their CMU.

10 – Squat Thrusters

9 – Deadlifts

8 – Iron Mike (L+R=1)

7 – Bicep 21’s – (21 CMU curl variations in 7’s – 7 from low to mid, 7 from mid to high, and 7 full)

6 – Deadlift

5 – Blockee

4 – American Hammer w/CMU (L+R=1)

3 – Goblet Squat

2 – Over the Top Merkin (Left+Middle+Right=1)

1 – CMU Snatch

MARY:
Suitcase carry CMU’s back to the AO, alternating arms.  Motivators starting at 3
COUNT-OFF & NAME-O-RAMA
9 – I-Beam, MudPuppy, Junk, Trunk, Mayberry, Snitch, Wagon Wheel, Cottontail, Tonka
CIRCLE OF TRUST/BOM:
“The best time to plant a tree is 25 years ago.  The second best time to plant a tree to today.”
MOLESKIN:
Be decisive and go after what you want in this life.
ANNOUNCEMENTS:
Going forward there will be a 25 burpee penalty for all PAX to complete if the flag does not make it to the AO

Saturday Truck Stop 10-23-21

THE SCENE: Chilly and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard warm-up exercises and a light jog approx 1/4 mile
THA-THANG:
– EV1 – PAX did the following movements (1-4) between two light posts approx 25 yards apart (there and back for each movement).  Once complete with 1-4, begin #5.  Once #5 is complete, start over with #s 1-4.  Once 1-4 are complete for the second time, begin #5 with double the reps as the first time.  Got it? Good.

1 – Sprint

2 – Lunge

3 – Imperial Walker

4 – Bear Crawl there, Crawl Bear back

5 – (a) 5 Shoulder Tap / Alt Leg Raises; (b) 10 Big Boy Sit-ups; (c) 15 Merkins ——- > reps are 10, 20, and 30 the second time around.

EV2 – CMU Tabata in the parking lot.  20 seconds work / 10 seconds rest / 6 sets of each exercise before moving to the next round.  40 seconds between each round to jog around the nearest light post (approx 30 feet away) and return to your CMU.

Round 1 – CMU Curl + Overhead Press

Round 2 – Deadlift

Round 3 – KB Swing

Round 4 – Single Arm Canoe Press (3 each arm)

EV 3 – Jog to the poop hill beneath the bathouse and run Burpee 5’s

  • 1 burpee at the bottom of the hill
  • charge up the hill to the bathouse
  • 4 burpees at the top
  • jog the path down and around back to the starting spot
  • 2 burpees at the start
  • charge up the hill
  • 3 burpees at the top
  • etc etc

EV4 – EMOM at the bleachers, 7 rounds

  • 10 box jumps
  • 5 derkins
  • 5 dank jack

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 present – I-Beam, Mayberry, Biscuits, School Zone, La-Z-Boy, Wagon Wheel, Trunk

CIRCLE OF TRUST/BOM:
Psalm 119:11 – I have stored your word in my heart, that I might not sin against you.

Psalm 119:105 – Your word is a lamp to my feet and a light to my path.
MOLESKIN:
My son came home from preschool and shared the following pledge that he was taught, and that he recites there daily:

“I pledge allegiance to the Bible, God’s holy word.  I will make it a lamp unto my feet and a light unto my path, and I will hide its words in my heart that I might not sin against God.”

When I heard my son talking about pledging allegiance to his Bible and storing its words in his heart it choked me up for two reasons – (1) because I know how much he’s going to need that has he grows up and learns to navigate this world, and (2) because even though I have that knowledge, I still try to go it alone so often and I feel foolish because of that.

We prayed this morning that God would create a dependency within us for his word, that he would strengthen us through that, and that we would set good examples for those who are following our lead.