F3 Knoxville

Tag: Blindside

The Equalizer 1K

THE SCENE: Not too muggy… yet.
F3 WELCOME & DISCLAIMER: Done somewhat poorly 
WARM-O-RAMA:
LBAC IC x10 each way; Tempo Squats IC x10; Cherry Pickers IC x3
THA-THANG:
Mosey to the Brickhouse to grab CMUs from their cozy homes. Choir Boy demanded he not get a painted one. Whatevs.

Carry CMUs to 1st station on the track to be used for later. Mosey to FlagPole

3 Stations are marked along the track with 3 exercises written in chalk at each station. Choir Boy tried to wash the chalk away during his warmup lap, but he failed in his efforts.

Starting from the flagpole do 25 SSH at the beginning and each time you return to the flagpole

  • Station 1 (w/ CMUs): Arms
    • Curls
    • OH Press
    • Rows
  • Station 2: Core (not “Abs” as originally stated thanks to School Zone’s observation that Mountain Climbers work more than abs, *eye-roll emoji*
    • American Hammers
    • Mountain Climbers
    • BBS
  • Station 3: Lower Body (Not “Legs” as originally stated … see above)
    • Iron Mikes
    • Squats
    • Imperial Walkers

First lap = 40 reps each

Second lap = 30 reps each

Third lap = 20 reps each

Fourth lap = 10 reps each

Fifth lap = 5 reps (It should be noted that Mouthwash and Choir Boy were the only ones to complete the 5th lap and Snitch got to the first station of the 5th lap… Extra Credit will not be counted towards your final grades you nerds)

Return CMUs to their homes and Fellowship Mosey (TM) back to the AO

Final rep Count
MARY:
PAX ab roulette:

Ribbed: 10 Gas Pumpers IC (School Zone went overboard and showed us his technique from the night before)

School Zone: 15 LBCs IC as time expired
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
Do hard things. Don’t do easy things now and put off the hard things. Make the commitment and accomplish great things.
ANNOUNCEMENTS:
Convergence next Saturday at JUCO. Check Slack for times and to sign up so Judge Judy has accurate numbers for coffee and breakfast.

Birthday Q

THE SCENE: Warm, yet cool morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching with SSH mixed in.
THA-THANG:

36 of Everythang with a lap around the island every time

Merkins, Wide Merkins, Close Merkins, Dry Docks, Lunges, Side Lunges, Squats, Superman, Skaters, Flamingos, Calf Raises and LBC’s

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its been almost 5 months since I’ve been able to really join you men.  Something has been missing in my life and its been F3 this whole time. Glad to be back in the gloom with all of you.
ANNOUNCEMENTS:
Don’t forget the convergence on July 2nd. Please sign up if you are attending. Also, Earmuffs is going to be a grandpa. Blindside is working on the Dr. thing and pray for Sarah.

Too Many Clock Lunges (VQ!) Speedway AO

SPEEDWAY AO. Not sure why it’s defaulting to Asylum, but I don’t have a tag for Speedway.

THE SCENE: A little humid, but otherwise perfect weather for a beatdown.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Tie Fighters x15 each side, Calf Raises x20
THA-THANG:
Mosey to corner of parking lot closest to playground. Bear crawl inch worm from parking lot to playground entrance: partner up and form two lines holding plank – partners at end of line bear crawl to front of line, signaling to the new caboose it’s their time to bear crawl to the front. Once to playground, same partners took turns drawing a card from deck and performing exercise while other partner runs lap around the outside playground fence. Exercises were irkins, BBSu’s, and crackalackin’ burpees. Numbered cards = number of reps, face cards = 15 reps, Aces / jokers = 20 reps. If running partner completes lap before other partner completes reps, the returning partner resumes reps where first partner left off. After a few rounds, moseyed to the grassy field next to parking lot. Pax completed a suicide style workout without partners performing 10 reps of each exercise at associated station. Station 1: Burpees, Station 2: clock lunges (way too many clock lunges. . .), Station 3: Carolina dry docks, Station 4: Bolt 30’s. Mosey back to starting point in parking lot.

MARY:
Pax roulette: flutter kicks, georgia cheerleaders, diamond merkins, and more
COUNT-OFF & NAME-O-RAMA
Halfday, Doppleganger, Cow Patty, Streaker, Shoelaces, Outhouse, Trousers, Pennies, Blindside, Quad, Doctor, Rep Sleepy, Banjo
CIRCLE OF TRUST/BOM:
“Good and evil both increase at compound interest. That is why the little decisions you and I make every day are of such infinite importance. The smallest good act today is the capture of a strategic point form which, a few months later, you may be able to go on to victories you never dreamed of. An apparently trivial indulgence in lust or anger today is the loss of a ridge or railway line or bridgehead from which the enemy may launch an attack otherwise impossible.” – C.S. Lewis (from Mere Christianity) Reminder that we are never staying stagnant or just existing. We are always moving in one direction or another; either in a way that builds up our relationships with God, our family, and friends, or in a way that undermines those same relationships.

Either the AOQ Loved It, or the Music Was Too Loud to Hear His Cries… Who’s to say?

THE SCENE: Tastefully Temperate

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | LBACs

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 2 different sets/sides of exercises. Alternate them. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Broad Jumps // Smurf Jacks
  • Imperial Walkers // Calf Raises
  • Flutter Kicks // American Hammers
  • LBS // BBS
  • Bear Crawl // Shoulder Taps

PAX worked right up to the 45min mark, so no time for Mary. They did, however get roughly 2.5 miles in…

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Q shared regarding parenting

PRAYER

AMRAP and Math

THE SCENE: Great Gloom-y weather for June

F3 WELCOME & DISCLAIMER:  Administered, consistency is key, Bookman’s VQ

WARM-O-RAMA:
SSH’s x 40 since I can’t multiply, baby arm circles front and back x 10, cherry pickers x 5, rockettes x 10, Mosey to the rock pile

THA-THANG:
Round 1 16 min – Stinky Rocks AMRAP
10 deadlifts
10 overhead press
10 curls
10 triceps
1 lap around Stonehenge

Rest! 2:30

Round 2 16 minutes – Splashpad AMRAP
20 air squats
10 merkins
20 lunges (1 left, 1 right = 1 rep)
10 burpees
1 lap around Stonehenge

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
6 HIMs, 0 FNGs, Stay safe to those downrange and traveling to and fro

CIRCLE OF TRUST/BOM:
“A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.” – Lao Tzu –> The little things usually go unnoticed but add up.  Lead with humility, compassion, sympathy, and empathy

PRAYERS:
Excitebike’s son’s friend’s family
Blindside and his family.  Beatdown that dissertation!!!

ANNOUNCEMENTS:
Speedway AO official launch Saturday 6/4 6am at First Baptist Seymour
FHS Lacrosse kickball tourney **POSTPONED**.  I refuse to say canceled, yet.
Convergence 7/2 @ JUCO 6AM Pre-ruck, 7AM BD, 8AM 3rd F Speaker