F3 Knoxville

Tag: Blindside

“Good” Mumblechatter

THE SCENE: Upper 30’s. We decided it was the perfect temp for workouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Tempo squats x10; Tempo merkins x10; Imperial walkers x10; little bit of this…little bit of that… bac x10 each way.

THA-THANG:
Mosey to playground to introduce the PAX to body blasters (burpee pull-up w/ knees to elbows at the end). 5 Body Blasters OYO.

Mosey to basketball court for suicides. In between each round we ran back to the playground for 5 body blasters.

1 — full-court run. 10 merkins at each line.

2 — full-court bernie — 20 squats at each line.  

3 — half-court bear crawl — 25 LBC at each line.

4 — full-court lunge — 10 diamond merkins at each line.  

5 — half-court crab walk — 20 bbs at each line.  

6 — full-court imperial walkers — 10 CDD at each line. 

MARY:
Cherry-pickers x 4 (all we had time for). Not technically Mary.

COUNT-OFF & NAME-O-RAMA
8 PAX

CIRCLE OF TRUST/BOM:

2 Cor. 5:21 — He made him to be sin who knew no sin so that in him we might become the righteousness of God.

Showing Up is 1/2 the Battle

THE SCENE: Chilly, but clear and no wind. No sign of the moon

F3 WELCOME & DISCLAIMER: Done 

WARM-O-RAMA:

SSH IC x20 | Windmills IC x10 | Cherry Pickers IC x4 | Tempo Squats IC x10

THA-THANG:

Tennis Court Battle Buddies: One partner works through rep count, the other does a suicide, then switches until all reps are finished. 

  • 100 Merkins 
  • 200 BBS
  • 300 Squats 

Mosey To Flagpole 

  • 5 Burpees on your own

Mosey to Dock. Loop consists of: 

  • 20 CDD at Dock
  • 10 Goblet Squats at Rockpile
  • 5 Pullups at BathHouse
  • 10 Curls at Rock Pile

Rinse and Repeat until time 

Fellowship Mosey to AO 

 

MARY:

25 FlutterKicks IC led by Trunk

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs; 1 Kotter 

CIRCLE OF TRUST/BOM:

Showing up is half the battle. The first community that men to be active in is their family. The indispensable building block of humanity. The evidence is clear that children benefit greatly and prosper when parents are active in their lives. 

Everyday is a gift and each day will present opportunities for love and care in the family. Love your children and change the world. 

ANNOUNCEMENTS:

CSAUP 2/26 at the Asylum 6:30-9:00 am. There will be snacks. 

Finding Hope in the Lord of the Rings

THE SCENE: Not as cold as you might think.

F3 WELCOME & DISCLAIMER: I did this… poorly

WARM-O-RAMA:

Blindside-y Warmup things … 

THA-THANG:

“All you have to decide is what to do with the time that is given to you.”

Mosey to Rockpile and pick two hand-sized rocks

  • 3 Burpees (You shall not pass!)
  • 7 Merkin Rows each arm (Legolas Bow-Pulls)
  • 9 Lunges each leg up “S” curve (One does not simply Lunge to Mordor)
  • 1 Lap around Stonehenge 

Repeat 3x 

Mosey to SplashPad

  • 3 Pull-ups (Riders of ROWhan)
  • 7 Box Jumps (Shall I fetch you a box?)
  • 9 Deep Squats (Helms Deep)
  • 1 Lap around Stonehenge

Repeat 3x 

Mosey back to Rockpile 

  • 3 Manmakers (I am no man)
  • 7 OH Press (Light of Galadriel Raises)
  • 9 Deadlifts (Army of the Dead)
  • 1 Lap up and around “S” curve with rocks (Samwise Gamgee Carries)

Repeat 3x 

Mosey to Flagpole

  • 3 Imperial Squat Walkers (The Royal Line of Gondor Squat Walkers)
  • 7 Decline Merkins (The fall of Sauron Merkins)
  • 9 BBS (Big Olephant Situps) 

 

MARY:

“Fellowship” Mosey back to the AO 

COUNT-OFF & NAME-O-RAMA

6 HIMs; 0 FNGs

Stripped, Snitch, Choir Boy; Mouthwash; Swimmies; Blindside

CIRCLE OF TRUST/BOM:

There is Always Hope

There are some pretty heavy moments in Tolkien’s writing. There are good people who suffer, while others give in to the darkness, but no matter how far a character falls there is still always hope and the opportunity of forgiveness. Even a character like Boromir, who betrays his companions, ends up finding redemption in the end. For Christians, the message of hope is a powerful one, and it is very comforting to find it within the pages of The Lord of the Rings. There is a quote in The Return of the King where Pippin asks Gandalf if there is any hope for them, “There was never much hope,” the wizard replies, “Only a fool’s hope.” And yet, that is all that’s really needed. Despite all the adversity we might face in life, God’s grace is still present, and no matter what we’ve done he can still use us to demonstrate His glory. One of Tolkien’s greatest gifts to his readers was the message that hope exists, even when we’re faced with overwhelming odds.

Tolkien’s Christian worldview equipped him to have the discipline of hope. To borrow from the Apostle Paul:

Not only that, but we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us (Romans 5:3-5).

 

ANNOUNCEMENTS:

CSAUP at Asylum on 2/26. Apparently, there will be snacks. 

Cold, Wet, & Grateful

THE SCENE: Arrived early to see if we needed to move to the Pav-a-lon. We should have and didn’t. COLD AND WET

F3 WELCOME & DISCLAIMER: Did this… poorly, I’m sure

WARM-O-RAMA:

SS IC x20 | LBAC IC x10 each way | Tempo Squats IC x 10

THA-THANG:

Tabata workout with Field Trips. 20 seconds of work, 10 seconds rest. 8 sets per exercise. 3 exercises per round with a Field Trip after each Round. 3 rounds. 

  • Round 1:
    • V-ups 
    • CMU Rows 
    • Squat Jumps 
  • Mosey to BathHouse for 15 incline merkins and 15 decline merkins 
  • Round 2:
    • Hello Dollys 
    • Imperial Squat Walkers 
    • OH Press 
  • Mosey around the BathHouse and back
  • Round 3: 
    • Flutter Kicks 
    • SSH 
    • CMU Jump overs (Did not get to as time was called)

MARY:

No time 

COUNT-OFF & NAME-O-RAMA

6 HIMs. 0 FNGs

Snitch, GoatDish, I-Beam, Tonka, Waxjob, and Blindside on Q

CIRCLE OF TRUST/BOM:

After just a week off from COVID, I am extremely grateful for F3. The text check-ins and guys picking up the Q’s I missed were great, but it was the time away that made me realize just how much I yearn for ALL 3 F’s. It was the longest I’ve got without working out since starting F3 in March of last year, I missed my brothers in the Gloom as well. I’ve always said that the Fellowship aspect of F3 has been the most impactful for me, and not being in the Gloom for a week showed me just how true that was. I also slacked off in my Faith because I didn’t have the kickstart that our COT usually gives me each morning. 

Thank you, men of F3. 

21’s and Fellowship

THE SCENE: 32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 windmills 4X

5 Chery pickers

10 LBAC forward and then backwards
THA-THANG:
Mosey over to the rock pile and grab a rock

  • 21’s curls – 7 lower curls, 7 high curls, 7 full movement.
  • 7’s – OHP and burpees – Run to the boat dock and do the burpee
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Tricept extensions and jump squats at the turn about
  • Hold plank wait for the 6
  • 21’s
  • 7’s – goblet squats and V-ups at the end of Bearmuda Triangle.
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Rows and merkins at the bathhouse.
  • Hold plank wait for the 6
  • 21’s
  • Fellowship mosey(TM) back to the AO hold plank to Time.