F3 Knoxville

Tag: Blindside

Teamwork Makes the Dreamwork

THE SCENE: About 75 with an occasional breeze, God’s fireworks in the distance, Heard there was a downed tree on the loop
F3 WELCOME & DISCLAIMER Done

WARM-O-RAMA:
20 SSH IC,  5 Cherry Pickers IC, 10 Tempo Squats IC, 15 Grady Corns IC (Last 2 may not be in that order), Mosey to the flagpole .
THA-THANG:
Alphabet Roulette, 1 PAX picks a letter do the exercise, do a lap every 4-5 letters.  If a PAX calls a duplicate letter, 3 burpees must be done.  No penalty burpees were issued, nice teamwork!  Below are the exercises in alphabetical order.

  • A. 10 Imperial Squat Walkers
  • B. 10 SSH, 4 count
  • C. 10 Merkins
  • D. 10 Smurf Jacks
  • E. 10 Monkey Humpers
  • F. 15 Baby Arm Circles
  • G. 10 Mountain Climbers, 1 count
  • H. 10 Burpees
  • I. 10 Toe Tap Planks, 2 count
  • J. 10 Jump Squats
  • K. 10 Lunges, both legs = 1 rep
  • L. 15 Big Boys
  • M. 20 High Knees, both knees = 1 rep
  • N. 10 Dips
  • O. 10 Hand Release Merkins
  • P. 10 Side Squats, both legs = 1 rep
  • Q. 20 SSH, 4 Count
  • R. 10 Shoulder Taps, both shoulders = 1 rep
  • S. 20 Imperial Walkers
  • T. 10 Flying Nuns, both legs = 1 rep
  • U. 10 Burpees
  • V. 20 Baby Arm Circles
  • W. 10 Lunges, both legs = 1 rep
  • X. 10 Derkins
  • Y. 20 High Knees, both knees = 1 rep
  • Z. 10 Hurpees
  • Total of 5 laps mixed into the rotation

MARY:
No time
COUNT-OFF & NAME-O-RAMA
8 HIMS, no FNGs
CIRCLE OF TRUST/BOM:
Teamwork makes the dreamwork.  Things can get confusing, rules may change, forces may try to draw you away from your beliefs.  Rely on each other to help stay the course and accomplish your goals.
MOLESKIN:

Thank you to Aladdin for waking me up this morning on one of the laps.  I may have lost 5 years of my life, but finished the beatdown with full situational awareness and was ready to face the day.

ANNOUNCEMENTS:
Work Day 8/6 at Cerebral Palsy Center 7am

OTB 2.0 Workout 7/30 at 7am, Q’d by Ribbed at The Equalizer

100 Down at the DogPound

THE SCENE: The rain held off until almost the end

F3 WELCOME & DISCLAIMER Done and done well… sort of 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squat IC x10

THA-THANG:

  • Grab a CMU and head across the street. Leave CMU at the Parking Lot entrance, don’t worry, we will see them soon…
  • Mosey to Skatepark. Complete the exercises & reps. After each round, run up and over the wall (or around and do 1 Burpee), run along the wall and do 1 Squat Thruster where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up! Add 1 Squat Thruster each round
    • 100 SSH single count
    • 90 LBCs
    • 80 Mountain Climbers
    • 70 Squats
    • 60 Flutters 2 ct. 
    • 50 Merkins
    • 40 American Hammers 2 ct. 
    • 30 Shoulder taps 2 ct. 
    • 20 BBS
    • 10 Imperial Squat Walkers 
    • 5 Body Builder+’s 

MARY:

Waiting on cars while crossing the road, there just wasn’t time for Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 1 FNG (Peffercorn)

CIRCLE OF TRUST/BOM:

Decide. Commit. Succeed.

Give HIM 11

THE SCENE: A beautiful and muggy summer morning
F3 Welcome and Disclaimer: The usual

WARM-O-RAMA:

  • 5 slow cherry pickers IC
  • 5 Abe Vigodas IC
  • 10 Imperial Walkers IC
  • 10 Merkins OYO
  • 1/2 lap on loop to smokehouse for some CMUs

THA-THANG:
1st and 10s

  • Goblet Squat at Start Line, Merkins each cone
  • Curls at Start Line, CDDs each cone
  • HIMs choice of what sets were left
  • It was humid

MARY:
15 V-Ups right as we came up on time
COUNT-OFF & NAME-O-RAMA
11 HIMs, Blindside had to take off to be the great other F(ather).
CIRCLE OF TRUST/BOM:
“Rejoice in hope, be patient in tribulation, be constant in prayer.” Romans 12:12
MOLESKIN:
Prayers for Ribbed and Blindside’s families, those that are sick and those that are traveling.
ANNOUNCEMENTS:
Sign up on the Q-Calendar!  Cerebral Palsy Center work day on August 6th, 7am.  See Judge Judy’s message on the main channel in Slack for more details.  Need some F3 muscle, landscaping tools, and other opportunities.

Q by Committee – Equalizer Style

THE SCENE: Dark. Then light for a minute. Then dark again… It’s possible there’s something wrong with our streetlight.
F3 WELCOME & DISCLAIMER – Choir Boy said he was not a professional at leading a workout, but he sure did nail the legalese in the disclaimer. I’m sure he logged some billable hours we’ll get to chip in for later.
WARM-O-RAMA:
Choir Boy led.

  • SSH IC x50 (Good thing he didn’t know it was day number 187…)
  • Abe Vigodas IC
  • Baby Arm Circles IC
  • Probably some other stuff

THA-THANG:
Stripped hosted a round of 7s featuring lunges at Top of the World followed by pull-ups at the playground. Everyone loved it and remarked that it was their favorite part of the day.

Snitch then hosted a round of 7s so great it would make a middle school girls’ soccer team proud: BBS/LBCs at the bottom of the bermuda triangle, bernie up, burpees at the top, bear crawl down & mosey across. There was rinsing & repeating.

Next, he took us to the flag circle for step ups & dips.

MARY:
Made it back to the AO in time for a brief plank.

COUNT-OFF & NAME-O-RAMA
11 PAX. Great to have Jagged Pill back & a Proton visit is always welcome. Great work.

CIRCLE OF TRUST/BOM:
Mouthwash shared a bit on 1 Corinthians 13, specifically verse 4: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud.” What a great way to check yourself on living & leading in love. “Am I being patient? Am I boasting?” Great reminder, especially as many of us have opportunities to correct our 2.0s.

ANNOUNCEMENTS:
Snag a spot on the Q Calendar.

So Miley & Lee run into a 5k…

SCENE: Is America the land of the brave? 100%. Also, that’s the humidity.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Grady Corns IC
  • Cherry Pickers IC | Abe Vigodas IC 

THA-THANG:

Mosey to the splash pad. Kraken. Pick station, complete 5 reps of the prescribed exercise, then run a full lap around the course to the next station. Rinse and repeat. On each subsequent round, add 5 reps to each exercise. Enjoy some fine American music. Stations included:

  1. Bear Crawl up splash pad ramp
  2. Dips 
  3. Incline Merkins
  4. Step Ups 
  5. American Hammers 
  6. Squats 
  7. Imperial Walkers
  8. CDD 
  9. VUps

STRETCHES:

  • Bend down & grab toes
  • Sit squat
  • Cobra Kai/upward dog

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Parable of the Talents – Matt25:14-29

19 “After a long time their master returned from his trip and called them to give an account of how they had used his money. 20 The servant to whom he had entrusted the five bags of silver came forward with five more and said, ‘Master, you gave me five bags of silver to invest, and I have earned five more.’

21 “The master was full of praise. ‘Well done, my good and faithful servant. You have been faithful in handling this small amount, so now I will give you many more responsibilities. Let’s celebrate together![b]’

24 “Then the servant with the one bag of silver came and said, ‘Master, I knew you were a harsh man, harvesting crops you didn’t plant and gathering crops you didn’t cultivate. 25 I was afraid I would lose your money, so I hid it in the earth. Look, here is your money back.’

28 “Then he ordered, ‘Take the money from this servant, and give it to the one with the ten bags of silver. 29 To those who use well what they are given, even more will be given, and they will have an abundance. But from those who do nothing, even what little they have will be taken away.

If you were born in America, you were entrusted with freedoms & liberties from the moment you drew breath. What are you doing with it? Are you using those freedoms to bring about more freedom in our world, or are you squandering what you have been given?