F3 Knoxville

Tag: Belding

Nobody Picked up the Q

THE SCENE: Just a hint of a chill at circle up.  36 degrees-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 20 SSH on the 4 count then mosey’d to lower parking lot for 12 tie fighters right and left. Butt kickers half way then jog to other end.  Tempo merkins and imperial walkers, then high knees and jog back.
THA-THANG:
Partner up for DORA’s at the bottom of baby hill.  Partner 1 starts sets of 150 merkins and 150 4ct flutter while partner 2 goes up hill for 3 burpees and back to relieve partner 1.

When completed head towards Bermuda triangle for 3 jump squats at every other light pole to cross walk.  When 6 was up, grab a rock for 20 4ct curls and 20 4ct OH press.

Mosey to bottom of Everest for 20 4ct LBCs and 20 4ct Freddie Mercury.  Head up Everest…

At top perform 10 bar-b-que squats and head to overlook…

At overlook DORA’s with partner again this time with Squats and LBCs as exercises while partner runs loop.

Mosey back to AO

 

MARY:
2 Minutes for some Captain Thor’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Discussed the “Sphere of Influence” and the importance of us reflecting Christ to the ones around us.  Our job is to impact the group around us and the idea is for it to grow exponentially.

Mental toughness

THE SCENE: 55 nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10x baby arm circles in cadence

10 reverse baby arm circles in cadence

50 ssh in cadence
THA-THANG:
3 rounds 8 stations 1 minute of work :20 to bear crawl to next station

  • Burpees
  • Hello dollies
  • Bodybuilders
  • Freddy Mercuries
  • Burpee mountain climbers
  • Flutter kicks
  • burpees with 2 merkins
  • American hammers

MARY:
Pax answered the mental health challenge by saying “I’m great! You’re great!” Talked about a HIM that inspired them then knocked out 5 blockees
COUNT-OFF & NAME-O-RAMA
Assfault Kentucky, Simone, Cheat Sheet, Belding, Astro glide, Hot Tub, Tramp Stamp, Rainbow, Cat Gut, Cosmo 2, Hands, Fabio, Bunny, Worm
CIRCLE OF TRUST/BOM:
The Lord helps the fallen and those bent beneath their loads. Psalm 145:14

Inverse

THE SCENE: a cool 33 with a slight north wind and very little clouds.
WARM-O-RAMA:

  • SSH, LBAC, Dirty Dawgs, Nolan Ryans, Marine Corps Pushups, Cherry Pickers, Moroccan Nightclubs, Right over left leg stretch and inverse, One lap around parking lot.

    THA-THANG:

  • Mosey over to a Bermuda Triangle: 1 Burpee and Bear Crawl to 2nd cone, 2 Burpee & Bear Crawl to 3rd cone. 3 Burpee and Bear Crawl Back to original Cone, Rinse and Repeat X 2,
  • Mosey over for a break (aka 2 Minute Wall Sit)
  • Mosey across the street for BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Squat Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats)
  • Mosey over to break area (aka 2 minute wall sit)
  • Mosey over to Q’s POV and retrieve F3 Deck of Cards where each HIM draws one card and the exercises are performed continuously as each HIM calls out exercise which culminated in a 200 Yard Sprint followed by a break (aka 2 minute wall sit)
  • Mosey back to the area for BLIMPS again
  • Followed by a break (aka 2 Minute Wall Sit)

Mosey back to A/O

MARY:

  • Flutter Kicks
  • Hello Dolly’s
  • LBC’s
  • Captain Thors
  • Boat/Canoes
  • Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA
We had 9: Hamm (the Q), Colonel, Herbie, Natty, Belding, Biohazard, Simmons, Fob and a FNG (Inverse)
CIRCLE OF TRUST/BOM:
We prayed for problems presented by HIMS
MOLESKIN:
We are in a war. Life is not a playground but a battleground and that battle largely takes place within. We have enough to contend with under the hood. The struggle is to live by the Spirit and not the Flesh (Romans 7)
ANNOUNCEMENTS:
Nothing Mentioned.

Brickyard Year 3

THE SCENE: Partly Cloudy, 38°F, Feels like 37°F, Humidity 96%, Wind 4mph from WSW
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC x10 Each Direction IC
  • Little of This, Little of that
  • Tempo Merkins x10
  • Tempo Squat x10
  • Imperial Squat walker x15

THA-THANG:

  • Mosey to the front curb
    • Brickyard Bear Crawl (ascending bear crawl 1 to 13 merkins)
  • Mosey to back lot
  • Kraken
    • After completing an exercise at the station, full lap to next cone
    • Station 1: Squat, Jump squat, smurf jack x 15
    • Station 2: BBS, LBC, Flutter (4ct), x 15
    • Station 3: Merkin, CDD, Shoulder taps x15
    • Station 4: Mtn Climbers, Peter Parker, Hello Dolly x15 (all 4ct)
  • Ascending Lt. Dan from near cone to far cone (1 squat 2 lunges forward, 2 squats 2 lunges, etc.)
  • Mosey back to AO

MARY:

  • Hurricane Hoedown:
    • Flutter kick with arms up x20 IC
    • Flutter kick incline position x20 IC
    • Flutter kick & BBS, 1 BBS to 4x 4ct Flutter, 2BBS 8x 4ct flutter to 5 BBS and 20x 4ct flutter

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Three years ago Dec. 2, 2017 A-Rod took a chance to start a new AO for F3Knoxville in Powell, TN. In that COT, he stated that as men we were not designed to operate alone. We need a community and to work together. Three years later, the Brickyard AO is still here and we have come together. We have added and lost men over the years, but we are not the same as we were the first day we stepped out. Part of the ideal of F3 is Iron sharpening iron. At the Brickyard, we may not speak in the most politically correct ways but we push and help one another to be better. I know that I am a better man for coming in the gloom and being shoulder to shoulder with these PAX. A-Rod had a prior commitment today (rucking long distance with 60lbs) so he asked if I would share his words as well:

Three years ago I started this AO and knew only one FNG was going to show up. I knew other F3 men were coming from other AOs to support me, but didn’t know if there would be any turnout. I was pleasantly surprised! Not all who helped start Brickyard are still participants, but we have a very strong group that show up and that encourage each other. Thank you for making F3 Brickyard the fun and challenging AO that it has become. Thank you for supporting me and now Herbie as we lead you. Continue to make this AO great by volunteering to lead and bring others out with you.
Brickyard was made by a normal (barely athletic) guy so that other men could find friendship and better themselves physically. It has worked but only because of your involvement. I look forward to steering our way through 2021 as a group and supporting each other through the coming challenges of the year.
Thanks again for your commitment!
Strength and Honor
A-Rod

MOLESKIN:

ANNOUNCEMENTS:
Jan. CSAUP at the Asylum more info to come.

Death by Squat

THE SCENE: Not too hot, not to cool.  Just perfect for a Charmin return to the Brickyard.
F3 WELCOME & DISCLAIMER: Everybody knows the drill
WARM-O-RAMA:
One minute and 23 sec late waiting for Belding, but we got started with:

SSH x 20, IC; Tempo Squats x20, IC; Tie Fighters x 10 each direction, IC

THA-THANG:
Lotta legs today, men:

  • Burpee Dans:  Start with 4 lunges, then 4 burpees, rinse and repeat to the end of the parking lot, run back to start and again, only 3 burpees this time.  Rinse and repeat 2 more times, dropping a burpee each round.
  • Time for Aiken Legs:  20 of each of the following: Squats, box jumps, Mary Catherines (let me see those jazz hands!), reverse lunges.  Rinse and repeat.
  • Mosey to the football field for 7 of diamonds.  Corners are 30 yards apart.  4 complete rounds, stopping at each corner to complete a set of exercises.  Increase by 7 reps each round.  Start with burpees (7 at each corner), then flutter kicks, 4 ct (14 at each corner), then Merkins (21 at each corner), then squats (28 at each corner).
  • Offered the Pax an audible away from squats.  Belding said no way.  So, it’s Death by Squats.  In circle formation, start with 10 jump squats, then 10 squats, then 9 jump squats and 10 squats, then 8 jump squats and 10 squats.  So on and so forth down to 1 jump squat.
  • Take a leg break:  Mosey across the field.  At each 10 yard line, do 20 BBS. 100 total.
  • Back to the AO.

MARY:
Ring of Fire, some Howling Monkeys and a few box cutters till Recovery.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
All you need is love — The Beatles.  Sounds simple enough till we read what real love looks like from the Apostle Paul:

4 Love is patient, love is kind. It does not envy, it does not boast, it is not proud. 5 It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.6 Love does not delight in evil but rejoices with the truth. 7 It always protects, always trusts, always hopes, always perseveres.

8 Love never fails.

1 Corinthians 13:4-8.  Love is hard, but if we work to follow the Lord’s command, we will find that the Beatles are generally right.  A difference between a HIM and a sad clown is the HIM wakes up every day intent on trying to practice love, even though we’ll fail at it in some way each day.  Keep at it!
MOLESKIN:
Prayers for Natty’s friend Hill and his recovery, for Natty’s 2.0 Audrey as she drives to the beach with a friend (and for Natty and the M for peace of mind), for the Belding and the Hardin Valley Academy community as Belding leads them through graduation, that it goes smoothly and is truly a time of celebration.  Big praises for Tuba’s M for a permanent position as music director at their church and the opportunity to minister.
ANNOUNCEMENTS:
Belding might be available to mow yards, apparently, if the pay is right.  He has the equipment.