F3 Knoxville

Tag: Blindside

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.

 

Gator Rasalin and Latin

THE SCENE: 32 and windy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH

5 merkins

right over left strech

left over right strech

LBAS Forwards

LBAS Backwards

 

THA-THANG:
Mosey to the tennis cort with some tunes and a smartphone. Using the SeatDeck app we will play 54 card pickup. Every suite has a excersie and the number of reps are based on the number 10,Jack,Queen, King, and Ace are all 10.

To keep us warm every 10* cards we ran a lap around the feild.

Spades = Sholder taps 4X

Clubs = V-Up

Dimonds = Merkins

Hearts = BBS

Jokers 10 Burpees

 

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Provervs 6:20-29 – Had to be there.

MOLESKIN:
* AKA at the Q’s discretion. 

ANNOUNCEMENTS:
Stay warm my friends

Planting Flowers @ The Equalizer 1/5/22

THE SCENE: Mid 30s and dry.  Partly cloudy.  High spirits.  All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles.  Return for the Six once you finish.  Standing 10-count before beginning next round once the PAX has returned.

  • Round 1 – Hand Release Merkins
  • Round 2 – Squats
  • Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people.  Fear and self-doubt do not come from God.  He is not a fearful God, and we are made in His image.  Give your fears to God, and let His promises be a tailwind to propel you towards your achievements.  He will impower you to take the necessary actions.  He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you.  I said, “You are my servant;” I have chosen you and have not rejected you.  So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.

Don’t be Disrupted

THE SCENE: While cold, I only saw two face coverings and 1 pair of mittens 

F3 WELCOME & DISCLAIMER: Did this. 

WARM-O-RAMA:

Standard Blindside-y Warmup things were done (included 5 Burpees on your own 2x)

THA-THANG:

3 Stations. 4 Groups. Bump-n-Run Time! 

Round 1: Complete “Kraken Lap” in between each exercise. Each station was done once.

  • 21s Curls @ AO
  • Incline/Decline Merkins @ BathHouse
  • V-ups @ Trail Head 

5 Burpees on your own after Round 1 

Round 2: Go straight from one station to the next, bumping that group to the next station. Two times around. 

  • 10 OHPress; 10 Tris; 10 Rows –Rinse and repeat @ AO
  • 10 Shoulder Taps (Incline, Decline, Regular) –Rinse and repeat @ BathHouse 
  • Flutter Kicks @ TrailHead  

5 Burpees on your own after Round 2 

Fellowship Mosey to the Tennis Court. 

11s Sideline to Sideline. Squats and Merkins (Mix in Wide, Diamond, and other types of Merkins)

Fellowship Mosey to AO

5 Burpees on your own

((25 Burpees as a result of there being no Shovel Flag at the AO this morning))

MARY:

SWB → Stretching with Blindside 

COUNT-OFF & NAME-O-RAMA

9 HIMs; 0 FNGs

CIRCLE OF TRUST/BOM:

The New Year is a great time for resolutions, reinventions, and the start of new routines, diets, and commitments to exercise. I spent Saturday doing attending TruckStop, a PreRuck at Asylum, the Beatdown at Asylum, and the Polar Plunge in Townsend. After all of that, I still only made 3 small little tally marks in my accountability journey for 2022. It seemed like a whole lot of work for 3 little lines in my 50-page notebook. We are less than a week into 2022, do not let The Disrupter mess with progress. Do not let The Disrupter turn you away from your goals for one mistake, for one setback.