F3 Knoxville

Tag: Blindside

Heavy at the Equalizer

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done semi-ok!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | LBAC IC x10 each way | Cherry Pickers IC x5 | Little bit of this, a little bit of that

THA-THANG:

Equalizer’s First Heavy Workout:

Mosey to Smokehouse for CMUs, take to Pickleball Courts. PAX each choose a cardboard piece. Do AMRAP of the exercise while the PAX with the “Blockees” piece does 20. Once done, rotate clockwise to the next exercise. 

  1. Blockees
  2. Goblet Squats
  3. OH Press
  4. Bench Press
  5. Curls
  6. BBS with CMU Press
  7. Lunges with CMU Twist 
  8. Rows 
  9. Jump Rope
  10. Calf Raises
  11. CMU Merkins
  12. Squat Thrusters with CMU

Return CMUs to Smokehouse, return to AO

MARY:

Flutter Kicks IC x20 | Box Cutters IC x15 

COUNT-OFF & NAME-O-RAMA

13 HIMs; 0 FNGs; 4 PreRuckers  

CIRCLE OF TRUST/BOM:

Quote from St. Augustine: 

Now, may our God be our hope. He Who made all things is better than all things. He Who made all beautiful things is more beautiful than all of them. He Who made all mighty things is more mighty than all of them. He Who made all great things is greater than all of them. Learn to love the Creator in His creature, and the maker in what He has made.

ANNOUNCEMENTS:

The Equalizer will start doing “Heavy” workouts on Wednesdays. While today was obviously Monday, this will start to be the norm on Wednesdays moving forward with the official start on April 5th. Get some diversity in our workouts and promise some of those guys who want to have a little less running in their lives an opportunity to get some work in.

Oh, the Places We Will Go

THE SCENE: Beautiful 27 degree darkness
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH

Abe Vagoda

Rockettes

This and That
THA-THANG:

7s – merkins and pull-ups

11s – big boys and SSHs (4 count)

21s, 20 overhead press, 20 rows

EMOM – 10 box jumps, 10 ground dips, 10 crunches

EMOM – 10 squats, 10 CDDs, 10 freddie mercs

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 HIMs
CIRCLE OF TRUST/BOM:
Proverbs 1:8-19

January Metric + Following Your Vocation as a Father

THE SCENE: Just north of shorts weather.

F3 WELCOME & DISCLAIMER Done and Done well!

WARM-O-RAMA:

Typical Blindside Warmup-y things: 

SSH IC x15 | TieFighters IC x10 each way | Tempo Squats IC x10 | Little bit of this, Little bit of that

THA-THANG:

January Metric Workout:

  • 150 Curls
  • 125 CMU Squats 
  • 100 OHP
  • 75 CMU Swings 
  • 50 CMU Squat Thrusters 
  • 25 Blockees 

After every 25 reps, run 25 yards, do two burpees, and return to start 

Each round is 525 reps (don’t count burpees). 

How many did you get? Record the total HERE

MARY:

Fellowship Mosey™ to the Smokehouse to return CMUs as Mary 

COUNT-OFF & NAME-O-RAMA

14 HIMs; 0 FNGs; 3 PreRuckers  

CIRCLE OF TRUST/BOM:

Excerpt from the foreword of “Man to Man, Dad to Dad: Catholic Faith and Fatherhood” by  Brian Caulfield:

I hear from many men who are quietly yet heroically living a life according to conscience, guided by natural law and the teaching of the Church. Even if they have not lived perfect lives, these men understand the dual meaning of the term “Fathers for Good.” First, once a man has a child, he is a father for good– there is no giving back the gift or commitment that comes with responsibilities. Second, every man, amid his own sin and weakness, deep down wanted to be a good father. He wants to offer something of lasting value to his child that only a father can give. He knows that despite many negative portrayals in popular media and culture, there is a great dignity in the role of father. 

Despite our best efforts, these are still difficult days for men and for fathers. Our identity and duties have been in flux for decades, and it is time for us to start building something new and better from the shifting sands of our culture. It’s time to build the next Greatest Generation. If you’re a man who has faith even the size of a mustard seed, there is a path for your marriage and your fatherhood that leads to the greatest satisfaction a person can have in this world– the grace and accomplishment of finding your vocation. True fatherhood is a call from God the Father. 

ANNOUNCEMENTS:

5.11 Memorial Ruck tomorrow (1/21) at 8 am at 5.11 Tactical in Cedar Bluff. Perfect opportunity to double up with a beatdown at TruckStop from 6-7 then hit the ruck afterward!

The Equalizer

THE SCENE:

It was a cool damp morning as I remember it.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did some light calisthenics to get the heart pumping and blood moving.
THA-THANG:
Had 13 exercises at 13 spots areound the AO. Reps were 13 four count movements, or was it 26 reps per movement?

MARY:
Time was perfected ended at 0615.

COUNT-OFF & NAME-O-RAMA
9 PAX in attendance.

CIRCLE OF TRUST:

Went over Hebrew 10:24-25, and why it’s important to gather together in order to spur and encourage one another.

MOLESKIN:
It is always great too be in the gloom with the men of F3.  Always an encouragement and great start to the day!!
ANNOUNCEMENTS:
Memorial Q tomorrow 0700 at The Rampart in memory of Cardinal.

A Little R and R (Running and Reps)

THE SCENE: Upper 30s and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching followed by 85 SSHs
THA-THANG:
Mosey to the flag pole

85 merkins and then run to the Top of the World

85 squats and then run to the dock

85 Carolina dry docks and then run back to the Top of the World

85 leg lifts and then run back to the flag pole

Rinse and repeat until time

Fellowship mosey to the AO

MARY:
Timed it right, so we only held an Al Gore for a few seconds before the clock struck 6:15.

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Today is my dad’s birthday.  He would have been 85.  After almost 6 years, it has gotten easier, but it never gets better.  Time is precious.  Live it up.

MOLESKIN:
Prayers were requested by Ribbed and Blindside and prayers were made.

We didn’t know it at the time, but prayers for the family of our fallen F3 brother, Cardinal.

ANNOUNCEMENTS:
Check Slack