F3 Knoxville

Tag: Abu

Pickle pounderball

THE SCENE: Wet and humid but like Blind Melin said…no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, grady corns 1 lap around track
THA-THANG:
Divide into 2 teams of 6 on the tennis court.
Play some big ball tennis or renamed Pickle Pounderball.
When team earns a point, other team does 5 burpees. (Later changed to 3) Every time your team hits it over the net you do one Burpee. Every so often we take an exercise break to do 45 seconds of the following
exercises:

  • merkins
  • bobby hurleys
  • shoulder taps
  • Rockettes
  • Grady corns
  • dry docks

Run three laps around tennis courts and resume play

MARY: no time for her
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:

serving others. Especially to those that do not have the same abilities that we have. Talked about our upcoming partnership with the cerebral palsy center.

MOLESKIN:
I think we all realized that we need choirboy as our lawyer. He definitely knows how to argue and fight for what he wants!! Ha! Although in the end Judge Tank denied several of his objections and International rules were in effect.  We also realized that several of us including me have no skills in volleyball.
ANNOUNCEMENTS:
Convergence at JUCO  next weekend

Lab Leak @ The Equalizer 5-27-22

THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute

– High Stepper (2=1)

– Air Squat

– Imperial Walker (2=1)

EV.2 – CMU Tabata at the basketball court

20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises

1 – Dead Lift —> Straight Arm Front Raise

2 – Halo

3 – Curl

4 – Leg Hammer

5 – Press Jack

6 – Lateral Toe Tap

7 – Goblet Squat

8 – Overhead Press

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem.  In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.

2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park

– F3 Knoxville convergence on July 2 at JUCO

– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron.  Message myself or Judge Judy to join.

More running than I thought

  1. THE SCENE: Insert info about the weather, etc.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    Warm up stuff
    THA-THANG:
    Mosey up to the boat.
    start at light pole 1, do one of exercise . Run to light pole #6 and back to start. Run to pole #2 do two of exercise and run to pole #6  and back to start. Run to pole #3 etc etc until you hit Pole #6 with exercise. Audible: running was more than I thought so we went to just running back to last spot then to running ahead after exercise. Exercises are:
  • Merkins
  • Russian rockettes 4ct
  • Shoulder taps 4ct
  • Alternating pistol squats
  • plank toe touches 4ct

 

MARY:
A Ring of fire with hello dollies. Then LBC’s, Peter Parker’s, imperial Walker’s, imperial squat walkers.
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:
Ask the pax what do they spend their time on, What is important that you work for? for all those things…

You can do better.

MOLESKIN: 

great to be back at the Dog Pound!

ANNOUNCEMENTS:

july 2nd convergence at JUCO. Shamrock flag pass wed, June 11th kickball tournament

Embrace the Struggle

THE SCENE: Dry, 30ish but felt colder for some reason
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little Baby Arm Circles Forward (4 ct) x 10

Little Baby Arm Circles Backward (4 ct) x 10

Michael Phelps

A little bit of this and a little bit of that for the arms and the legs

Windmills (4 ct) x 10

Some quick stretching while in the windmill position

14th day of the year

14 burpees

351 days to go

SSH (4 ct) x 50 (251 left)

THA-THANG:

Mosey to the rock pile

SSH (4 ct) x 50 (151 left)

Pick a rock

Rifle carry the rock to the flagpole

SSH (4 ct) x 50 (51 left)

Using the loop as a baseball diamond, we have four rep stations – 1st base (corner near the playground), 2nd base (the top near the tennis courts), 3rd base (stinky corner), and Home (the flagpole).

Mosey to 1st base and do 10 reps of the exercise

Mosey from 1st base to 2nd base and do 20 reps

Mosey from 2nd base to 3rd base and do 30 reps

Mosey from 3rd base to Home and do 40 reps

First lap – Curls (running with rock)

SSH (4 ct) x 25 (1 left)

SSH (single count) x 1

Second lap – Squats (without the rock to let our arms rest)

Third lap – Shoulder presses (with the rock again)

Fourth lap – LBCs (without the rock)

Fellowship mosey to the rock pile to return the rocks

Mosey to the AO

MARY:

Mary is usually all about the abs, but the Q is nursing an ab injury (hopefully that’s all that it is).

My dad’s birthday was this week.  He would have been 84 this year.  In honor of him and his 84th birthday, each of the PAX did 84 merkins.

In 45 minutes, the PAX did:

14 burpees

351 SSHs

100 curls

100 squats

100 shoulder presses

100 LBCs

84 merkins

COUNT-OFF & NAME-O-RAMA
9 HIMs struggled together.  Tonka had to leave before the pic.

CIRCLE OF TRUST/BOM:

The saying “what doesn’t kill you makes you stronger” does not come from the Bible, even though a lot of Christians cite it.  It comes from German philosopher Friedrich Nietzsche, who, ironically, did not believe in God.

The saying “God won’t give you more than you can handle” is drawn from 1 Corinthians 10:13, but that verse really deals with temptation, not suffering/struggling.

God does not promise anyone that they won’t suffer/struggle, just ask Job.

So, what’s the point of suffering/struggling?

President Richard Nixon once said that rich people who have it all, who do not work, and who do not struggle “don’t know life because what makes life mean something is purpose, a goal, the battle, the struggle, even if you don’t win it.”

Here is what the Bible does say about suffering/struggling:

“More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.” – Romans 5:3-5.

MOLESKIN:
Prayers for Ribbed’s wife, Submarine and Trunk’s grandmother, and all of our struggles

ANNOUNCEMENTS:

None mentioned

steadfastness at the Dogpound

THE SCENE:32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 10x count squat

1 burpee

5 Cherry pickers

50 SSH
THA-THANG:
Mosey to the base of Matterhorn and partner up. We will do a DORA excursive at the base while the partner runs up to the top of Matterhorn and does 10 merkins

  • 100 Squats
  • 200 SSH 4x
  • 300 Man makers

we got about 15 minutes into man makers, and I audibled.

 

Fellowship mosey back to the AO

MARY:

  • 32 hello dollys
  • 13 box cutters
  • 5 cobra-kis
  • 5 burpees
  • 20 V-ups

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
remember when we don’t want to keep on being steadfast remember our savior was steadfast in our place all the way to death.
ANNOUNCEMENTS:
Christmas party tomorrow is the deadline