F3 Knoxville

Sharknado!

11 of Dogpounds Finest made the best decision they would make today and laced them up for classic Mothership workout. “Sharknado”!!

WARM-O-RAMA:
Mosey to the upper parking lot with Stoli skips, side steps. Once at the parking lot did 10 x Imperial Squat Walkers, 10 Windmills, 10- Little baby arm circles.
THA-THANG:

Sharknado

Complete a set of exercises and run a lap approx 200 meters around planters in upper parking lot

Repeato until time is called

15 Burpees

20 Diamond Merkins

20 WWII situps

20 Merkins

20 Carolina Dry Docks

MARY:
Mosey and Jail break back to Flag. Circle up. 2 x Flutter kick as time expired.

CIRCLE OF TRUST/BOM:
“worry weighs a person down; an encouraging word cheers a person up.” Proverbs 12:25

MOLESKIN:
Pray for Ribbes wife, Mr Earl, and Ethel.

ANNOUNCEMENTS:
Swan Cabin coming up next month. Spet 16 and 17. Reach out to Waxjob if your interested in going.

Atomic Suicides

THE SCENE:
Awesome Morning (getting cooler)

F3 WELCOME & DISCLAIMER
The usual house cleaning talk

WARM-O-RAMA:
Full body stretches: neck rolls, tricep stretch, SSHs, cherry pickers, quad stretch, etc.

THA-THANG:

Mosey to Football Field
Suicides on the Field

  • 10 Merkins in the end zone
  • 20 Mountain Climbers @ the 10 yd line
  • Repeat in 10 yd increments for 100 yds
  • 15 Squats in the end zone 
  • 20 LBCs at the 20 yd line
  • Repeat in 20 yd increments for 100 yds
  • 10 up-downs in the end zone
  • 20 Flutter Kicks at the 50 yd line
  • repeat in 50 yd increments for 100 yds
  • Circle up: 10 up downs, 20 monkey humpers, 1 min plank, 20 LBCs, 10 pickle pointers.
  • quick stretch, then back to the start.

COUNT-OFF & NAME-O-RAMA

Curry, Anchorman, Pool Boy, Pom Pom, Curveball, Mermaid, Osteen, Voodoo, Betty, and Caveman

CIRCLE OF TRUST/BOM:
Selflessness !!

MOLESKIN:
Special thanks to our SSH guest

What are Double Shots of Jacks?

THE SCENE: Fantastic.  Got to see some stars – but not stargazers
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:
SSH IC, Cherry Pickers IC, Tie Fighters IC, Grady Corns IC

Mosey to the boat ramp
THA-THANG:
Set 1 AMRAP (10 Count Each, 10 minutes time):
– Smurf Jacks
– CDDs
– Squat Thrusts
– Flutter Kicks (4 count)
– Burpees

Mosey to Stonehenge

Set 2 AMRAP (10 Count Each, 10 minutes time):
– Mountain Climbers (2=1)
– I’d rather do blockees (Double Shots of Jack)
– Bobby (Only a face a mother could love) Hurleys
– Big Boy Sit Ups (not British Broadcasting Corporation)

Mosey to Tennis Court

Set 3 AMRAP (10 Count Each, 8 minutes time):
– Bear Crawl Sideline to Sideline
– Wide-armed (Not 1 armed) Merkins
– Reverse Lunges (2=1)
– LBCs

2 Minutes of Suicide Ladders
– Shoulder Taps at each return to side line (5, 10, 15, 20, 15, 10, 5)

MARY:
Ring of Fire to 5 merkins
COUNT-OFF & NAME-O-RAMA
12 PAX! No FNGs Not sure why but the site is changing Lilo to Usage?
CIRCLE OF TRUST/BOM:
Be consistent with everything you do.
MOLESKIN:
Ribbed’s wife in healing and wisdom
ANNOUNCEMENTS:
See Slack, so many things, it’s awesome.

Gratitude BOMBS

THE SCENE: 67 and delightfully gloomy.
F3 WELCOME & DISCLAIMER Expertly Executed
WARM-O-RAMA:

  • SSH x15
  • Knox Cherry pickers x5
  • Willy Mays Hayes x8
  • Tempo Squats x10
  • Tempo Merkins x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Moroccan Night Clubs x10 (commence agony!)
  • Chattanooga Cherry Pickers x11
  • SSH x15

Mosey to the track!

THA-THANG:

PAX partnered up for Dora Bombs. Pax 1 moseyed sideline to sideline, Pax 2 did the following until they return then flapjack. Numbers are cumulative.

  • Burpees x50
  • OH Claps x100
  • Merkins x150
  • Big Boys x200
  • Squats x250

All groups finished and took a lap around the track, hold plank for 6.

RTB.

MARY:

  • Flutter Kicks 4c IC x15
  • Hello Dollies 4c IC x15

CIRCLE OF TRUST/BOM:

YHC got a fancy new watch that measures stress using heart rate variability (HRV). It’s been a challenge trying to figure out how to lower stress throughout the day. Breathing exercises, meditation and prayer, naps have all been moderately effective.

YHC discovered something that brought it down 30 points or more several times; gratitude.

 

1 Thessalonians 5:16-18 says…

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”

In his book “Gratitude Works,” Robert Emmons says the following.

“…groundbreaking research has shown that when people regularly cultivate gratitude, they experience a multitude of psychological, physical, interpersonal, and spiritual benefits. Gratitude has one of the strongest links to mental health and satisfaction with life of any personality trait—more so than even optimism, hope, or compassion. Grateful people experience higher levels of positive emotions such as joy, enthusiasm, love, happiness, and optimism, and gratitude as a discipline protects us from the destructive impulses of envy, resentment, greed, and bitterness. People who experience gratitude can cope more effectively with everyday stress, show increased resilience in the face of trauma-induced stress, recover more quickly from illness, and enjoy more robust physical health. Many of these effects are quantifiable.”

YHC finds it interesting and hilarious that science is just now catching up with what the Bible said 2,000 years ago! These effects ARE quantifiable in YHC’s own experience!

YHC has started a Gratitude Journal to record 5 things to be grateful for that have regularly lowered stress. This is a good practice for everyone to realize how bless we really are.

On that note: YHC is incredibly grateful for all of you F3 brothers. A tooth ache and little sleep is a great reason to fartsack. Some might even call it a smartsack. YHC would rather suffer with you dudes (and actually felt better!). We have something unique in F3 and are very blessed.

MOLESKIN:

  • Welcome FNG-Gizmo!
  • Still heard lingering aches and pains from Monday’s #thatsucked. Great Q Piston!
  • Prayers for our MIAs, DLs, Wingman’s family, Angel Softs M and 2.0, and Feeny’s track team in the heat.

ANNOUNCEMENTS:
Kickflip has gifted some fancy printed publicity materials to Rampart to share around and EH some sad clowns. See Bobbitt for more if you need them. Let’s get some more Kingston, Rockwood, Harriman guys out with us!

Cindy Crawford

THE SCENE: Foggy and chill
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Mosey, Derricks, Mosey, Alternating Side-Squats, Mosey, Little Baby Arm Circles

THA-THANG:
CINDY CRAWFORD

AMRAP

  • 5 Pullups
  • 10 Merkins
  • 15 Air Squats
  • 20 LBCs
  • 25 Leg Raises

MARY:
Al Gore until time is called.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
If you claim to be religious but don’t control your tongue, you are fooling yourself, and your religion is worthless. Pure and genuine religion in the sight of God the Father means caring for orphans and widows in their distress and refusing to let the world corrupt you.

James 1:26‭-‬27 NLT

Be careful what you say about others. Don’t judge or assume the worst. Give grace and the benefit of any doubt. God’s ways are not our ways and He may be working in ways you do not understand. Do your part, love others and leave the rest up to Him!

MOLESKIN:
A lively bunch with plenty of chatter that even Cindy Crawford couldn’t render speechless. Also, I have learned that being on Q is not my spiritual gift.

ANNOUNCEMENTS:

9/11 Memorial Stair climb at Asylum on 9/10 at 10am. Talk to @Steam for details.

Beer Mile and 2F event on 9/10 at 5pm. Talk to @Moses (Cody Self) for details.

Sign up for Iron PAX!

Be on the lookout for the September Q calendar coming soon. If you haven’t lead yet, then step up and step in the circle. If you haven’t lead in over a month, time to step back up and step in.

F4 at Food City. Wednesdays at 6AM. (Food, Fellowship, Faith at Food City) Currently reading Ephesians and Philippians.