F3 Knoxville

Tag: Ribbed

Soaring at the EQ

THE SCENE: 45 degrees, little bit of humidity to get the sweat flowing on the pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker x 7 IC

Windmill x 10 IC

OHC x 20 IC
THA-THANG:
Repeat of the “flight of the blue falcon”. Given one 12x8x16 CMU and 5 PAX, one HIM holds the CMU overhead while the rest of the herd runs for a 10 count, then herd completes AMRAP of exercise designated by blockholder until he reaches the group and passes it off. Rinse and repeat until time is up, exploring the AO. Bonus points at equalizer for taking advantage of the benches (dips) and playground (pullups).

MARY:

finished right on time

CIRCLE OF TRUST/BOM:
Keeping with the theme that Tank set earlier in the week, I mentioned 2 verses, “let all that you do be done in love” and “love your neighbor as yourself”. When you step into a situation, whether it’s work or home, approach with peace, don’t enter with negativity or disgust, as you don’t know what others are dealing with. Also, be truthful, but do so in a loving manner. Respond to emotion with respectful emotion, and respond to facts with facts. Don’t be like me and tell your M, who is terrified of flying, that everything will be fine when she panics about turbulence. Or, even if you do, when she asks “how do you know?”, don’t say “i don’t, but I can’t fly the damn plane, so why worry about it”…
MOLESKIN:
An interesting point that was brought out in the mumble chatter: this is a great hip-pocket Q, with minimal planning necessary (as long as someone has a CMU). Also, it’s great for FNGs to start learning the exicon, or for a Q who is unfamiliar with the AO to get a tour of the space.

Lap Dogs

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Grab a CMU and carry it overhead to the boat. Do tris, presses or curls while we mosey.

At the boat,

  • 10 squat presses
  • 10 super presses (iron mike style)
  • 10 tris
  • 10 curls

run towards the steps side shuffling thru the . Zig zag cones

Mosey down to the bottom steps and then up steps to Dwayne Johnson and do 10 Merkins, 10 4-ct shoulder taps and 10 dry docks.

Mosey towards top of hill above where the boat sat and do suicides at cones.

mosey to restaurant entrance and bear crawl down hill from cone to cone.

run around to boat stopping at cone to do 10 squat jumps, 10 lunges per leg, 10 4-ct imperial walkers.

repeat amlap

Mosey to AO w/CMUs
MARY:

30 flutters

COUNT-OFF & NAME-O-RAMA
10 PAX
CIRCLE OF TRUST/BOM:
You are the only Bible that some unbelievers will ever read.  Try to be the person that represents Christianity well.  People are watching And judging.
MOLESKIN:
Good work by the pax today, good fellowship at coffeteria as well. La-z-Boy “roasts” some good coffee!! Thanks for providing it brother.
ANNOUNCEMENTS:
Possible F3 backpacking trip this spring???

Forgot plans, chalk and cups, but didn’t forget to burn calories

THE SCENE: Checkerboard clouds above, cold but not too cold. Pretty ideal for this workout.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 10 merks, 5 cobra Kais, 5 cherry pickers. Mosey around Course to explain exercises since I left chalk at home.
THA-THANG:
The Equalizing “kinda hard stuff but not really that hard unless you are out of shape and if you are out of shape it is good for you to do it because fitness is fun and why else would morons like us be up at 5:30am doing stuff in the darkness of a park that is not illegal” Obstacle Course. The obstacles are……

  • 5 burpees
  • 10 pull ups
  • Short chop steps around 11 cones
  • Line drills quick feet
  • 20 Merkins
  • duck walk 4 corners
  • The “didn’t we do this stupid thing before” climb on the “snake” railing
  • 20 BBS
  • Bear crawl up walkway
  • 20 dips
  • 20 rows under the picnic table
  •  20 pickle pounders
  • 20 flutter kicks

Repeat as many rounds as possible till time is up

MARY:
20 box cutters, Peter Parkers, times up!

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Be fun. Do fun stuff with your kids and your family.  We can sometimes get wrapped up in work, every day stressors of life, or even ourselves and forget to have some fun time with our loved ones. It doesn’t just have to be on the weekend. Take some time this week to do something fun with your kids that you normally wouldn’t. Play a game, wrestle, play 20 questions.
MOLESKIN:
Several prayer requests, good fellowship afterwards with some coffee even though I forgot cups.
ANNOUNCEMENTS:
La-z-boys coffee, orange Ts coming soon

Foggy DogPound

THE SCENE: 30 degrees and Foggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
50 SSH

5 Cherry Pickers

10 should taps

 

THA-THANG:
Mosey to the boat ramp and a start of the route 66.

One route you do one exercise and then two, three at the next light etc.

  • Shoulder taps x4 and hold plank after the 11th light
  • Squat jumps and hold plank after the 11th light
  • BBS and hold plank after the 11th light
  • hand release merkins and hold plank after the 11th light
  • Herbeas and hold plank after the 11th light
  • head back to AO

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

Men we need to kill last period I have been working all my adult life in battling lust period however I’ve come to realize that I’ve been more serving lust than killing it period John Piper once said you must be killing sin orcin will be killing you. It’s rung true with me this year as I consider the ways that lust destroys. I come from a broken home where my dad looked at pornography all of his life and never tried to fight or walk in the light. I know what pornography’s end is and that is death. I spoke to a much older wiser man and asked him how does he fights in period he told me that when he was given his sons The Lord used that to stir up a hatred for pornography he wanted to one day look at his sons in the eye and say I do not struggle with pornography I hate pornography. Additionally he raised the value of his wife in their home period he made much of her he laid down his life for her he spoke highly of her period he sought her out thought of her talk to her. And by God’s grace he says he was able to build a true hatred for pornography. I’d encourage you all to think about could you look your sons in the eye and say I don’t struggle with pornography. I know that’s not the case in my life and I’m praying daily that God stirs up hatred so that one day a I may be able to do that.

 

10-4 Challenge

THE SCENE: Surprisingly warm for 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC X 20
  • MTN CLIMBER IC X 20
  • PLANK JACK IC X 20
  • LEGIT CHERRY PICKERS IC X 5

THA-THANG:
Mosey to the location formerly known as “The Boat”

  • Perform prescribed reps and exercise at each light pole, take a right down Corey Hill and find the 10th Light Pole at the base of the 2nd flight of stairs. Pay the toll of 50 calf raises, run to Duane “The Rock” Johnson and back to start. 3 Rounds
  • 1st Round – 10 Quarter Squat Hop/4 Merkins
  • 2nd Round – 10 Lunges (single leg)/4 Hurpees
  • 3rd Round – 10 Bobby Hurleys/4 Body Builders

MARY:
Loosening the resistance of a tight Posterior Chain
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Luke 8:5-8 (Parable of the Sower) – A sower went out to sow his seed. And as he sowed, some fell along the path and some was trampled underfoot, and the birds of the air devoured it. And some fell on the rock, and as it grew up, it withered away, because it had no moisture. And some fell among the thorns and the thorns grew up with it and choked it. And some fell into good soil and grew and yielded a hundredfold.

This week while having lunch with some F3 #HIMs to work out the details of the pull up bars, I got to meet Mailbox from JUCO. Mailbox stepped up and offered to help source the pipe needed for the pull-up bars. A little while into the lunch, he looks at me and asks if I did a KTC run last year. I did. He then asked if I was the guy who walked with him up the hill on the backside, after I thought about it, I remembered running/walking with him up that hill. He told me it took him 6 months after that, but he finally made it out. (That was awesome!) We kind of left it at that. But, I was reminded of the parable of the sower.

When we tell other men about F3, it can be like the seed in the parable. Initially, I thought, “Yeah, I got one!” Immediately followed by the thought, “It’s not about you dummy.” It’s about F3. F3 is good. F3 is a gift that was given to us and is only good if we give it away.

What I left out this morning, that I wished I didn’t, was the last sentence in verse 8 – “He who has ears to hear, let him hear.”

MOLESKIN:
It felt like we got more than 1.6 miles today
ANNOUNCEMENTS:
Pull up bar install will be 2/29/20 – details to follow.