F3 Knoxville

Tag: Abacus

Launch Party/Change

THE SCENE: 75 and ready for Launch
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Money to Flag

SSH x 20 IC

Imperial Walkers x 20 IC

Michael Phelps OYO

THA-THANG:
Launch Party included a view of almost all that our new AO “The Equalizer” has to offer:

  • DORAs on Soccer Field- 200 Merkins & 200 Squats
  • Mosey to the Boat Launch/Dock/Pier
  • 7s from Dock to Playground- LBCs & Pull-Ups
  • Mosey to Splashpad- Proton-led Flutter Kicks x 25 IC, Pfeiffer-led Hello Dolly’s x 25 IC, Partner BBSU x 20
  • Mosey to Trail Running path- 11s- incline/decline Merkins (modified for time)
  • Mosey to basketball court- 5-10-15-20 Rounds of Burpees with cross court running between each set.
  • Partner run of loop x 1.5

MARY:
Abs
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Great response for the new AO Launch at The Equalizer (formerly known as Carl Cowan Park).

Brief rundown on the history of Carl Cowan and his fight for equality in Knoxville. Change is inevitable, be ready, get ready, be in charge of the change you want in your life. Evolve- do not be the same man you were last year, 5 years ago… be better.

F3 Knoxville experienced change today- new AO & it was a wonderful morning.

MOLESKIN:
S/O to Frosty, Mayberry, Junk, and Abacus for being with us in the SuperOcho/NirvanaNine quest. Awesome work men! We welcomed “Central Park” to the group and he came in with some respect!

We prayed for Landline and his family as they transition to St. Thomas. Yes, the Virgin Islands. Godspeed brother!

We prayed for Sliderule and his family and for Abacus’ Aunt.

ANNOUNCEMENTS:
The Equalizer will meet on Saturdays only for now but vibe was to expand the schedule. More info soon. Coffeteria at Dunkin Donuts was only letdown of the morning. New spot coming next week.

7-11

THE SCENE: Cool and Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • BA Cir IC x 10
  • SH Taps IC x 10
  • HR Merkins IC x 10
  • Plank Jacks IC x 10

THA-THANG:
Mosey with CMU to the rink. For some Ascending and Descending 7’s/11’s

  • 7’s HR Merkins
  • 11’s Curlz
  • 7’s Hand Slap Merkins
  • 11’s Flamingo
  • 7’s Burpees
  • 11’s Bobby Brick Hurley

MARY:
A couple of Caterpillar Merkin Tapouts.
COUNT-OFF & NAME-O-RAMA
13 Strong
CIRCLE OF TRUST/BOM:
Today I get to celebrate 9 years with my bride. We’ve had a lot of highs and lows. But I am so thankful for the time we have had so far.
MOLESKIN:
SuperOcho was running through again, the PAX bucked the 7/11 concept at first, but eventually we got some good work in.
ANNOUNCEMENTS:

Christmas in July

THE SCENE: 70ish degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
LB Arm Circles x12 each side IC
Squats (low and slow) x15 IC
Cherry Pickers x10 IC
THA-THANG:
Half the HIMs grab a CMU and mosey over to Mt. Crumpet with a stop for 5 road block burpees. Bring the CMUs to the top and then grab a partner. First partner decorates the tree (City of Alcoa already had lights on there for us) while the second partner does exercises at the bottom of the hill.

On Crumpet:
Round 1 – Bear crawl up and start decorating with putting the CMU on the shelf (8 each side)
Round 2 – Bernie up and get the higher spots with overhead presses (x20)
Round 3 – Bear crawl up and get even higher with squat jumps (x20)
Round 4 – Bernie up and do Upright rows (just because) (x20)
Round 5 – Bear crawl up and get the ornament you dropped under the tree with 20 4 count flutter kicks
Round 6 – Bernie up and carefully lunge in to the tree to fix those last details (x20)

Bottom of Crumpet: (Do these exercises until your partner gets back)
Round 1 – Sprint to the road, lunge back
Round 2 – Merkins and Squats (20 and 20)
Round 3 – Sprint to road, inchworm merkin back
Round 4 – Shoulder taps and BBS (20 and 20)
Round 5 – Plank Jacks and Mountain Climbers (20 and 20)
Round 6 – Run to fountain and back, then do ankle touches

Grab the CMUs and mosey back to AO for Mary with another stop for 5 more road block burpees.

MARY:
Captain Thor up to 5 and 20
Boxcutters x30 IC

COUNT-OFF & NAME-O-RAMA
15 men strong including men doing the OCHO! No FNGs.
CIRCLE OF TRUST/BOM:
I hear people talking about Christmas in July every year and they seem happy thinking about the euphoria that they feel at Christmas time and the food they want to eat and the presents and, of course, the sales. When Christmas time rolls around, you’ll hear people talking about “the reason for the season” and they will try to focus on Christ. I don’t hear people saying that in July. Statistically, church attendance goes down in the summer months as people go on vacation and focus on having kids home from school and places to go and people to see. I haven’t seen any statistics on this, but I imagine that prayer declines in the summer months as well. Christmas and Easter are the two most important days for a Christian. The day our savior was born, and the day that He gave his life on the cross for us. Just because those are the two most important days does not mean that we should be slacking the rest of the year. To me, Christmas in July is a reminder that we should be preparing ourselves to meet Christ. We need to focus throughout the entire year to get ready for his coming, not just two days.
MOLESKIN:

ANNOUNCEMENTS:

Morning Mosey

THE SCENE: Humid, about 70
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby arm circles forward/back (4ct) x 15 each way

Overhead claps (4ct) x 15

Overhead air press (4ct) x 15

A little this/that and Michael Phelps

Hamstring stretch
THA-THANG:
About a 3.6 mile mosey along the riverfront and through downtown.  Various stops along the way for rest/exercise: 1 cliff hanger Merkins x 15. 2 cliff hanger Merkins x15 then hold plank while partner does 10 squats while holding other partners legs.  3 Squats (4ct) x 15.  4 flutter kicks 4(ct) x 15 and American hammers (4ct) x 10.  5 lunge bridge yellow line to yellow line.  6 5 big ball pull-ups.  Finish at AO.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
25 HIMs.  No FNGs.  Moana, Thread Count, Bob Ross, Guano were also present and I could not find their tag.

CIRCLE OF TRUST/BOM:
“You are the salt of the earth. But what good is salt if it has lost its flavor? Can you make it salty again? It will be thrown out and trampled underfoot as worthless.”
‭‭Matthew‬ ‭5:13‬ ‭NLT‬‬

MOLESKIN:
Prayers for Preacher and his new job/upcoming move to Arizona, Sliderule’s family with the loss of his mother, Butterfly’s wedding this weekend.

A mosey we will go

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH

Imperial Walkers
THA-THANG:
We ran some loops and did some sprint work on one of the fields

MARY:
We didn’t have time for her today.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“we are what they grow beyond, that is the true version of all masters”  – yoda

I not only spent some time with my 2.0 prepping for the 2.0 workout this weekend, but I also spent time watching Star Wars on Netflix.  This quote from Yoda really hit me because if we replace “masters” with “fathers” then that should be our goal.  That our 2.0s grow to be better people than we are.  That they grow to love one another, love God, and do more to make this rock a better place to live.  Our goal as fathers is to teach them the ways to do that and to eventually equip them to be strong enough to go out into this world and make it a better place.  I encourage you to go home, teach your kids how to be strong, how to love God, how to love others, and how to prep them for taking over the world.

ANNOUNCEMENTS:
Welcome to FNG Origami.

Some of us are trying for the Super Ocho this week.

Reminder to get your mileage in

Tank’s Kickball tournament in August.