F3 Knoxville

Tag: Ribbed

Under Cover @ The Dog Pound 4-26-22

THE SCENE: Early arrivals made their way to the Pav-A-Lon in the dry.  Those who were right on time got washed.  A couple of new exercises were introduced this morning.  Descriptions of each are included below.
F3 WELCOME & DISCLAIMER

Done and done well.  Big welcomes to 1 FNG (I.C.P.) and to Jagged Pill for making it back for a second time.

WARM-O-RAMA:
Some leg stretching and tempo-merkins
THA-THANG:
EV.1 – Ab Circuit – 30 seconds work, 15 seconds rest, 4 sets of each exercise before moving to the next

1 – Elbow Plank

2 – Dead Bug

3 – Full Range Fred (Freddie Mercury where the elbow comes all the way to the knee and the foot goes all the way back to the ground to complete each rep)

4 – Sitting Single Leg Raise (seated position with back resting against picnic table bench and legs straight – raise your leg as high as you can without bending the knee, then lower it and repeat).

    • 2 sets for each leg
    • this needs a better name

EV.2 – 10 Minute E.M.O.M. – perform 10 reps for all exercises, every minute on the minute

1 – High-Steppers – Rocky Balboa using the picnic table bench as the elevated touch point (2=1)

2 – Air Squats

3 – Imperial Walkers (2=1)

EV.3 – 10 reps of each, together, for 3 rounds.  QIC calls the cadence, PAX calls out the rep count, 10-count between rounds

1 – Cap Gun (R) – bench-assisted pistol squat with the right foot grounded

2 – Cap Gun (L) – bench-assisted pistol squat with the  left foot grounded

3 – Bird Dog (2=1)

4 – Single Leg Step Down (R) – standing on the picnic table bench, perform a single leg squat so that your left foot is lowered below the bench and your right thigh becomes parallel to the ground, then stand back up

5 – Single Leg Step Down (L) – standing on the picnic table bench, perform a single leg squat so that your right foot is lowered below the bench and your left thigh becomes parallel to the ground, then stand back up

6 – Arm-Ups – similar to a shoulder tap – from high plank position in front of the picnic bench, move each hand from the floor to the bench, and then back down to complete one rep (left hand up, right hand up, left hand down, right hand down = 1)

MARY:
Windmills x 6 IC; 10 Merkins OYO
COUNT-OFF & NAME-O-RAMA
9 PAX, 1 with Respect, and 1 FNG
CIRCLE OF TRUST/BOM:
Ancestral Mathmatics –

In order to be born, you needed:

2 parents

4 grandparents

8 great-grandparents

16 second great-grandparents

32 third great-grandparents

64 fourth great-grandparents

128 fifth great-grandparents

256 sixth great-grandparents

512 seventh great-grandparents

1024 eighth great-grandparents

2048 ninth great-grandparents

For you to be born today from 12 previous generations, you needed a total of 4,094 ancestors over the last 400 years.

Think for a moment – How many struggles?  How many battles?  How many difficulties?  How much sadness?  How much happiness?  How many love stories?  How many expressions of hope for the future? – did your ancestors have to undergo for you to exist in this present moment…
MOLESKIN:

ANNOUNCEMENTS:
CSAUP – Escape From Haw Ridge coming up May 6

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

Einhorn and Finkel, Finkel and Einhorn

39 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, arm burners and squats
THA-THANG:

Mosey to CMU pile to get one CMU each, then up to the upper lot and partner up.

You must find out three things (with substance) about your partner while working together.

Partner 1 starts a beginning of upper lot and runs around Stonehenge and back while partner 2 does the following until partner returns

  • 10 curls
  • 10 presses
  • 10 tris
  • 5 burpees

Pick up where you left off and continue repeating till Q says stop. line up for sprints and Bernie Sanders just to mess up breathing patterns.

partner 1 carrries both CMUs towards the tennis courts by way of the cul-de-sac while partner 2 does 10 burpees and then runs to parter and they switch.
Once at the court you complete the following workout then run down court and back. 20 CMU jump overs, 15 back to back CMU passes, 10 blockee merkins, 5 burpees. REPEAT.
return CMUs and head to AO

MARY:
Imperial walkers while we learn about what we found out about our partners. Doing a few burpees and then some flutter kicks
COUNT-OFF & NAME-O-RAMA
11 including FNG “Einhorn”
CIRCLE OF TRUST/BOM:

Billy Graham :”Yes, the Bible certainly tells us to love others, even if they aren’t very lovable! But what does it mean to love others? All too often, I’m afraid, we confuse liking someone with loving them”…. “And this isn’t necessarily wrong, as far as it goes; a husband (for example) should genuinely like his wife and enjoy being in her company.”

But….”Does this mean we can’t love someone who’s difficult to like? No, it doesn’t, not if we understand the kind of love God has for us. God loves us not because we’re perfect, or even likeable, because we aren’t. We fall far short of what He wants us to be, yet the Bible says He still loves us. And unlike our love for others, His love means He always wants what’s best for us, although we don’t deserve it.

This is the way God wants us to love others — by seeking what’s best for them. No, (some people) may not be likeable, but have you ever asked God to change (them)? Have you ever gone out of your way to show love for (them), even if (they) don’t deserve it? Open your heart and life to Christ’s transforming love. Then remember: “We love because he first loved us” (1 John 4:19).

MOLESKIN:
Great morning. I have really missed the fellowship of this PAX. Great guys that care for each other and great mumblechatter
ANNOUNCEMENTS:
CSAUP

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.