F3 Knoxville

Category: Equalizer

Skater Haters

THE SCENE: 60ish & delightful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC | Grady Corns
  • Tempo Squats 

THA-THANG:

40sec at each station. 20sec to move to next station. Take a lap after each round. 3 rounds. Stations included:

  • Pull-ups
  • Wall sit
  • Hand release merks
  • Squats
  • Burpees
  • Step ups
  • Diamond merks
  • Skaters (there was much discussion of the Q’s form, especially as compared to Aladdin’s textbook execution of this exercise)
  • Table Rows
  • American Hammers

MARY: 

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Malcolm Gladwell – Outliers. All about success. Great book.

Lays his points out through a series of really interesting vignettes—quick read. (Or listen)

Closes the book with this:

“The successful are those who have been given opportunities and who have had the strength and presence of mind to seize them.”

Reflect on the opportunities we’ve been given and how different life could have been 

Reflect on how well you’re leading yourself right now

But also reflect on who you know, who has what it takes to succeed and just needs an opportunity.

ANNOUNCEMENTS: Fill that Q Calendar. 7/24 CSAUP

PRAYER

An Equalizer Grab Bag

SCENE: Really pleasant when I wasn’t trying to catch my breath.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to playground. 11s: 10 pull-ups here, 1 4ct lbc at top of the Bermuda Triangle. After 10 lbc set, begin lunging from top to Northshore—good form. If not the first to start lunging, begin by moseying to the lunging pax. Once the 6 is up, we did a few lunges together and moved on.

Mosey to rock pile. 20x tricep extensions, overhead press, curl, bent row. Lap around Triangle. Plank. Round of 15. Round of 10.

Mosey to tennis. Lay on baselines. Foxhole to net.

Mosey to bottom of soccer parking. Suicides with increasing squats at each line. 

MARY: She, Mouthwash, and the flag must have all been together this morning.

STRETCHES:

  • Butterfly
  • Hamstring
  • Glute
  • Tricep

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ripped off Extreme Ownership – Jocko Willink and Leif Babin, former Navy SEALs.

“there are no bad teams, only bad leaders”

in terms of setting and enforcing standards and expectations, “it’s not what you preach, it’s what you tolerate.”

Think about that in your work. But also think about that at a personal level. What are you tolerating? 

Challenge today is to Take extreme ownership of your personal and professional life and lead yourself & those around you to becoming the very best version of themselves

MOLESKIN:

It was great to be back with a solid group of HIMs. Really appreciated the push from Trunk.

ANNOUNCEMENTS:

Fear of the Lord, Not of Ghost-man Baseball

THE SCENE: B-E-A-U-tiful morning. Low 60s. Clear. 

F3 WELCOME & DISCLAIMER Did that

WARM-O-RAMA:

SSH IC x 15 Cherry Pickers IC 5 Michael Phelps Little of This Little of That Windmills IC x 10

THA-THANG:

Ghost-man Baseball –>Mosey to Flag Pole and Battle Buddy up

  • Playground is “First” for 15 Merkins
  • Tennis Courts are “Second” for 15 Squats
  • The Gateway is “Third” for 15 Carolina Dry Docks
  • Flag Pole is “Home” for 15 Burpees 

How to Play: 

  • First Inning: Run to FIRST and does merkins, then returns 
    • Partner does an ab exercise while waiting
    • Takes off with partner returns 
  • Second Inning: Run to FIRST, complete merkins, continue to SECOND, and do squats
  • Third Inning: Complete FIRST and SECOND, add in THIRD 
  • Fourth Inning: Complete FIRST, SECOND, and THIRD, run straight HOME for burpees

Mosey to Splash Pad

  • Same partners 
  • 3 rounds: One partner bear crawls to the fence and runs back, other completes exercise while waiting for return
    • Round 1: Squats 
    • Round 2: Imperial Walkers 
    • Round 3: Incline Merkins 

Fellowship Mosey™ returning to the AO

MARY:

Mary today was brought to you by our watches when we realized we were still 50 yards from the AO when 6:15 hit. JAILBREAK!!

COUNT-OFF & NAME-O-RAMA

9 HIMs including 1 FNG, welcome Trunk

CIRCLE OF TRUST/BOM:

With the gift of wonder and awe, also known as “Fear of the Lord” we are aware of the glory and majesty of God. A person with wonder and awe knows that God is the perfection of all we desire. Fear of the Lord is not “serville fear” or a fear of punishment, but a “filial fear” likened to a fear of disappointing parents.

This gift is often so misunderstood. We often think of fear and hope as opposites, but fear of the Lord confirms the virtue of hope. This gift of the Holy Spirit gives us the desire not to offend God, as well as the certainty that God will supply us with the grace that we need in order to keep from offending Him. 

MOLESKIN:

Prayers for all HIMs on vacation and traveling this summer. Prayers for Ribbed’s wife and family, especially during their upcoming travel. Prayers for my family as we are at a crossroads with work. 

ANNOUNCEMENTS:

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link

1st and 10s

THE SCENE: Mid 60s and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side-straddle hops, 5 cherry pickers, 10 little baby arm circles forward, 10 reverse, mosey to the football field
THA-THANG:
1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 20 curls for the girls
  • 20 overhead press
  • 20 tricep extensions
  • 20 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Mosey to the AO

MARY:
10 4-count V-Sits in cadence, 25 Big Boy Sit-Ups, Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:14-15

“Now fear the Lord and serve him with all faithfullness. Throw away the gods your ancestors worshipped beyond the Euphrates River and in Egypt, and serve the Lord. But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the Lord.

MOLESKIN:
Prayers for Ribbed’s wife, Blindside’s family, and safe travels for all HIMs vacationing in the coming weeks.
ANNOUNCEMENTS:
none

Memorial Day Tributes at The Equalizer

THE SCENE: 51 degrees, a little chilly. Clear. 

F3 WELCOME & DISCLAIMER Done and Done

WARM-O-RAMA:

SSH x14 LBAC x10 each Cherry Pickers x5 Tempo Squats x14

Total of 53 reps. Memorial Day was officially established in 1968, 53 years ago.

THA-THANG:

Memorial Day Workouts: 

Mosey to Splash Pad

The Bob:

13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each exercise

  • Hand-Release Merkins
  • Squats
  • Big Boys
  • 1 Lap around Stonehenge

Mosey to the Flag Pole

21 Guns: (Was supposed to be a 21-minute AMRAP. We did not have the time, but we got 1 round in at the Flag Pole. 

  • 21 Merkins
  • 21 box jumps
  • 14 dips
  • 7 burpees 

COUNT-OFF & NAME-O-RAMA

5 HIMs. 0 FNGs.

CIRCLE OF TRUST/BOM:

Bob: This memorial workout is dedicated to Robert “Bob” William Nowling from Council Bluffs Iowa.

Bob served in the United States Air Force during the Korean Conflict. After his military service, he attended Hastings College in Hastings, Nebraska, and Iliff School of Theology in Denver.

The workout was designed by Coach Ryan Garcia of Bob was an athlete at Wild Horizons for 2 years. They trained 3 times a week for 1 hour each day. Bob had been showing signs of dementia, and his wife began implementing lifestyle changes in order to try and help him. The most prominent changes she made for him were relative to his nutrition and fitness. Coach Ryan said:

“I grew very fond of my sessions with Bob, and the bond we formed over the 2 years extended beyond the gym. I learned a lot from Bob, and working with him was a fun professional challenge that helped me evolve as a coach.

The nature of this workout is intended to be simple. In order to work with Bob, I reminded myself to keep things simple with him. We didn’t need anything fancy to be effective, and that’s what I wanted to express with this workout.”

The rep scheme signifies:

– 91 reps of each movement for Bob’s age when he passed

– 3 movements to represent the number of days they trained every week. Monday they worked upper body, Wednesday they worked lower body, and Friday was his functional day where they did a handful of skills and movements that mimicked tasks he would do in his day-to-day activities.

21 Guns: A functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s Warriors, past, present, and future.”

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day. 

MOLESKIN:

Praying for Ribbed’s wife, Lillydipper, and Jinxy’s recoveries. Cavalier and his family. Blindside and his wife’s job hunts. 

ANNOUNCEMENTS:

CSAUP at Dog Pound July 24th. See slack channels and newsletter for signups!