F3 Knoxville

Tag: Blindside

It’s Not Tabata, It’s Tabata-ish

THE SCENE: Absolutely B-E-A-utiful morning
F3 WELCOME & DISCLAIMER Done as Steam drove by and didn’t stop to join in the workout
WARM-O-RAMA:
SSH IC x 20 | LBAC IC x10 each way | Cherry Pickers IC x 3
THA-THANG:
Mosey to Smokehouse for CMUs, take them to the Flagpole for a Tabata-ish workout:

  • Round 1 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
    • Merkins
    • Squat Thrusters
    • Step ups
    • Bench Press
    • Burpees
    • REST
  • Lap around the track sans CMU
  • Round 2 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
    • Imperial Squat Walkers
    • Q cannot remember this exercise
    • Tricep Extensions
    • Dips
    • Squats
    • REST

Return CMUs to Smokehouse, Fellowship Mosey TM back to AO

MARY:
15 seconds of holding Al Gore

COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs; 2 Pre-Ruckers
CIRCLE OF TRUST/BOM:
Memorial Day remembrance

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.

Passing The Flag

THE SCENE: mid 60’s and HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:

burpees at shamrocks (34)
Mosey to the track
perform 20 lunges (10 each leg), 20 squats, 20 calf raises, run the bleachers to the other side, up/down at each set of stairs.
rinse and repeat X3
mosey to St. Patrick (where he was, not where he is)
do 11’s with dips at the circle, and merkins at the merkin mile

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Review 5 principles of F3, follow up the BOM from today, reinforce that we want it to be HARD, but you can choose to modify.

Pass the Flag to Betty
MOLESKIN:
FNG “Oh Brother Where Art Thou”

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

SSHappy Burpday!

THE SCENE: 50s with a big, bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Willie Mays Hayes x 10

Little Baby Arm Circles Forward x 12

Little Baby Arm Circles Backward x 12

Tempo Merkins x 12

Tempo Squats x 12

SSH (4 ct) x 69 = 138

THA-THANG:

Mosey to the flag pole

Four Corners around the loop

1st corner – 23 burpees

2nd corner – 23 burpees

3rd corner – 23 burpees

4th corner – dips x 12, step-ups x 12, LBCs x 12 until the six arrives

Rinse and repeat

Total burpee count = 138

Mosey to the rock pile

Pick a rock

Curls x 12

Tricep Extensions x 12

Shoulder Presses x 12

Rows x 12

Rinse and repeat for 6 rounds

Total curls = 72

Total triceps extensions = 72

Total shoulder presses = 72

Total rows = 72

Mosey to the AO

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:
Today is my middle child’s birthday.  He is 12.  Parenthood – the days are long, but the years are short.  Grab on, live it up, and do your best.  It goes by too fast.

MOLESKIN:
Prayers were spoken.

ANNOUNCEMENTS:
Yes, but I don’t remember.  I think that there is a flag passing somewhere soon, a new AO launch coming up, and a convergence in July.

There will be Blood on the Dodgeball court

THE SCENE: beautiful morning!!!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Mosey to get CMU then to tennis court and divide into Teams of two

Partner 1: takes CMU and does 10 curls, 10 presses, 10 tris, 10 AMERICAN swings

Partner 3: runs into field and around the cones., second round does two laps

 rotate stations and go till Q gets bored.

in tennis court, squat walk around the inside perimeter while dribbling lacrosse ball. Second lap Bernie squat.

mosey to froad with CMUs: line up in teams at speed bump. Partner 1 sprints to end and back and then swaps with partner 2 who is walking while curl,press,tri x10. Partner 3 runs to catch partner Continue till Q gets bored then mosey to tennis courts.

Dodgeball time. You get hit you do 5 burpees before you can come back in. After every throw you must do a sprawl. You can only hold a ball for 5 seconds.

recover with torn rotator cuffs

MARY:
No time for her
COUNT-OFF & NAME-O-RAMA
10 including a visit from Juco’s Butterknife
CIRCLE OF TRUST/BOM:
Men, protecting your wife and children–and others -is not a tiny little part of your Christianidentity. That’s your job title, your burden, yourcalling. That’s on your business card: protector of those God has given me. That’s who you are, men (see Eph. 5:22-33; 1 Cor. 16:13).
You may never have been told this. You may never have been trained in this. You may have no idea in yourself how to do this. You may fear this. You may think you are insufficient for this. It matters not. All that matters is who God has made you to be and
called you to be. You are weak, yes, but God makes you strong. His grace is sufficient and proven in your weakness (2 Cor. 12:9). Your life, therefore, is not about you lying on the ground, moaning about how weak you are, celebrating your failure, and lashing out at anyone who would charge you to get
up off the ground. Your life is about asking God to make you stronger, and then you going out and living in that strength.
Divine grace makes you protect women, children, and the endangered, men. Go and do it. FIGHT for your loved ones. STAND for God’s truth. Don’t accept defeat. Claim the grace of God in Christ, repent when you fail as we all do, and fight still more. Fight, and then fight again, and then after that keep on fighting.
NEVER STOP

MOLESKIN:
We learned that some of the guys at the equalizer have some pretty good moves.
ANNOUNCEMENTS:
Kickball tourney June 11th