F3 Knoxville

Tag: Blindside

21’s and 7’s in 2021

THE SCENE: 70 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
21 SSH

7 Cherry pickers

21 little baby arm circles forward, backwards

10 OH Claps

11 seal Claps

THA-THANG:

  • mosey to top of park
  • 21 Merkins
  • Run down to lower parking lot
  • 21 Squats
  • Run up to the Bearmuda Triangle
  • bearcrawl up the first angle
  • Run to Top of the world
  • 21 V-Ups
  • Run back to Bearmuda Triangle
  • bearcrawl the 2nd angle torwards the Dock
  • Run to Dock
  • 21 CDD
  • Run Back to Bearmuda Triangle
  • Bearcrawl last angle
  • Run back to the Top of the park
  • Rinse and repeat

Getting close to time  for Mary, so we Mosey to the flag pole

Moment of silence for all those men and women service members who lost their lives this year. We get the freedom to workout in a park because of those members.

Ring of fire to 6:15

MARY:

COUNT-OFF & NAME-O-RAMA

FNG – Toretto

CIRCLE OF TRUST/BOM:
Romans 8:28 – The Lord this year was faithful in ways I could never have thought. The Lord works all things for the good. That “the good” it’s not inside our view or our thoughts of Good. It’s God! It’s God’s good and his doing is better than we could think.
MOLESKIN:
Grateful for you men.

ANNOUNCEMENTS:
Happy New Years.

8-Block for 2022

THE SCENE: Rain has moved on. Ground wet. Chilly. Foggy.

F3 WELCOME & DISCLAIMER: Done and Done. No, the phone won’t be used to order breakfast. It is for emergencies only. 

WARM-O-RAMA:

SSH IC x15 | LBCs EW IC x10 |Little of This, Little of That | Tempo Squat IC x5 | Cherry Pickers IC x5

THA-THANG:

Grab a CMU and line up for a “Colonizer Run” 

Colonizer Run: Opposite of an Indian Run. Men line up and walk while completing an exercise. The frontman drops off to the side and does CMU Merkins until the PAX passes by. Once the last man passes, the first man yells “Back” and rejoins the line as the new frontman drops off. First-round = curls while walking. Second-round = Rifle Carry. Repeat until getting to the bottom of Dwayne’s Hill 

Partner up. One partner runs up the hill and around Dwayne “The Rock.” The second partner starts on the exercise list. Reps are cumulative. 

  • 100 4 ct. Flutter Kicks 
  • 100 OH Press 
  • 100 Goblet Squats 
  • 150 V-Ups 
  • 150 Merkins
  • 150 Imperial Squat Walkers 

Returning to the AO: 

One partner Farmer carries both CMUs while the other does 5 4-ct. SSH, 5 2-ct. Shoulder Taps, & 1 Burpee then sprints to catch up to partner. Repeat until back to the CMU Pile/AO

 

MARY:

Stretching out those arms and shoulders! 

COUNT-OFF & NAME-O-RAMA

8 HIMs; 0 FNGs; Gus from Memphis (sort of) downrange. 

CIRCLE OF TRUST/BOM:

I have been struggling during this holiday season with my mental, emotional, and spiritual strength. I have struggled with routines, home life, etc. I have also been getting more and more into the F3Nation podcasts and all the information that the Nation puts out (blogs, books, etc.). I highly suggest getting onto Twitter and looking through all of the F3Nation Leadership and other regions’ leaders to get TONS of wisdom. 

I wanted to focus on the 8-Block. It is a practice of writing down and putting all of the important things in your life into a visual medium. 

The 8 Blocks are 1. Concentrica (who is most important in your life) 2. Third F (what are doing to help with your faith journey) 3. Second F (Who are you focusing on?) 4. First F (Tracking your fitness goals/journey) 5. Jester (What is holding you back?) 6. Mental Sharpness (What are you consuming to make you better? What movies/TV are you spending time with? What are you reading/listening to? etc.) 7. Date Night (How are you “dating” your M? How are you spending time with your 2.0s?) 8. ALR (Ask, Listen, Remember. Who can you reach out to in need? Who can you get as a mentor? Who can you Mentor?) Below are a couple of links. One to a pdf of the 8-Block and one to the F3Nation Podcast “Stuff Worth Trying” where the 8-Block is explained (much better than it is here). 

I used the 8-Block this week to refocus my life going into the new year. It has allowed me to put on paper (and pasted into my journal) my focus for 2022. I provided hard copies for the PAX in attendance, it’s hard not to be a teacher sometimes. 

MOLESKIN:

.pdf of 8-Block

Stuff Worth Trying F3Nation Podcast 

ANNOUNCEMENTS:

Truck Stop New Year’s Day workout at the normal time (6 am)

Asylum Sat AM workout at 8:30 am

Polar Plunge at noon New Year’s Day 

CHECK SLACK!

The Burpee Countdown

THE SCENE: Unseasonably warm for December – low to mid 60s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
363rd day of the year; 2 days remaining

SSHs (4 ct) x 60

Talked about Andrew Johnson some since he was born this day in 1808

SSHs (4 ct) x 60

Talked some more about Andrew Johnson since he was also the subject of my Q on 5/26/21 due to his impeachment by the House and acquittal by the Senate

SSHs (4 ct) x 60

Mentioned that Danny McBride was born on this day in 1976

SSHs (4 ct) x 60

Mentioned that Eric Berry was born this day in 1988

SSHs (single count) x 3

(We did 363 SSHs total)

Burpees x 2

THA-THANG:

Mosey to the Hill (maybe “Impeachment Hill”?)

At the bottom, merkins x 20, then burpees x 21

Mosey to the top

At the top, merkins x 20, then burpees x 22

Mosey to the Splash-Pad

Roll the exercise ball to determine the exercise, then do the following:

10 reps followed by 1 burpee

9 reps followed by 1 burpee

8 reps followed by 1 burpee

7 reps followed by 1 burpee

6 reps followed by 1 burpee

5 reps followed by 1 burpee

4 reps followed by 1 burpee

3 reps followed by 1 burpee

2 reps followed by 1 burpee

1 rep followed by 1 burpee

Hold plank until all PAX are done

Rinse and repeat as time allows

We did Freddy Mercurys, burpees, and dips while listening to “The Final Countdown” by Europe on a loop

Fellowship mosey to the AO

MARY:
We only had time for one round of a Ring of Fire (5 merkins each)

We counted 119 burpees, so we did one more to make it a round 120.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:
Here are some quotes about the end of one year and the beginning of another:

“What the new year brings to you will depend a great deal on what you bring to the new year.” – Vern McLellan (author)

“New Year’s Day is everyman’s birthday.” – Charles Lamb (English writer)

“It’s never too late to become who you want to be.  I hope that you live a life that you’re proud of, and if you find that you’re not, I hope you have the strength to start over.” – F. Scott Fitzgerald

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” – Benjamin Franklin

All of these quotes are about being better and starting over, if need be.  They use the new year as the turning/starting point.  However, we do not need to wait until the new year to make a change that we need.  We can do it any and every day, especially through Christ.

I don’t like new-year resolutions, but if you are looking for some ideas, here are some:

“Resolution One: I will live for God.  Resolution Two: If no one else does, I still will.” – Jonathan Edwards (American theologian)

“Now all has been heard; here is the conclusion of the matter: Fear God and keep his commandments, for this is the duty of all mankind.” – Ecclesiastes 12:13

MOLESKIN:
Prayers for Ribbed’s wife, Blindside, and the new year.

ANNOUNCEMENTS:
None mentioned at the time, but I’m sure that Stripped would appreciate a mention that the 2022 Q Calendar is up on the website and open for business, so go sign up.

Also, I learned afterwards that there will be a Q on Saturday at the Asylum from 8:30 a.m. to 9:30 a.m.

12 days of Christmas

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

1 SSH

5 cherry pickers

6 tempo squats

10 baby arm circles forwards (backwards) Big

12 days of Christmas looks like this:

 

Wheel Barrels with partner. 2x each 12 steps
11 Merkins
10 Carolina Dry Docks
9 Mountain Climbers
8 American Hammers
7 Big Boy sit ups
6 Hello Dolly’s
5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
4 Jump Squats
3 Iron Mikes
2 Burpees
1 Hug for your brother

Run around the field to other areas of the park and do them again total of 4x

Finish running to the tennis court
Wall site for 60 seconds

7 – Balls to the wall and 1 Dirkins

Time up run to the AO

.

Training Like the Elves Do

THE SCENE: Chilly morning, LOOK AT THAT MOON! 

F3 WELCOME & DISCLAIMER Done and Done. I will NOT comment on the outfits of TweetE and ToePick, I just won’t do it. 

WARM-O-RAMA:

SSH IC x15 | LBAC IC x12 each way | Little bit of This; Little bit of That | Cherry Pickers IC x4 | Tempo Squats IC x5

THA-THANG:

Time to train like the elves do getting Jolly Ol Saint Nick ready for his Christmas Eve journey! 

  • Santa’s Workshop (Flagpole)
    • 7s 
      • Toymakers (Manmakers) @ Flagpole
      • Squat Jumps @ Playground
  • Loading Santa’s Sleigh (Field)
    • 5 cones set up down the field (about 20 yards apart)
    • Rifle carry CMU to 1st cone, set it down, sprint to the start and back
    • Rifle carry CMU from 1st cone to 2nd cone, set it down, sprint to start and back
    • Repeat to the 5th cone, then repeat the process from the 5th cone back to start
  • On Dasher, On Dancer, On Prancer… (Tennis Courts)
    • Pick a corner of the court; do 8 Diamond Merkins and 8 Imperial Walkers
    • Sprint to the next corner and do 7 of each
    • Repeat down to 1 rep of each exercise
  • Run, Run, Rudolph
    • “Colonizer Run” from Tennis Courts to Stonehenge 
      • Opposite of an Indian Run, HIM at the front of the line drops off and does SSH until the entire line has passed. 
      • Yells out “Back!” when the last HIM in line passes and rejoins the run
      • The new HIM at the front drops off and repeats 
  • Down the Chimney with Lots of Toys! (Stonehenge)
    • Start with 8 reps of each exercise and drop a rep each round
    • Chimney Jumps (Box Jumps)
    • Inchworm Merkins
  • HO-HO-HIIT (Splashpad)
    • Tabata timer (20 seconds work/10 seconds rest) for 16 rounds alternating:
      • Chimney Climbers (Mountain Climbers)
      • Tree Toppers (Star Jacks)
  • Fellowship Mosey back to the AO

Special Coffeeteria of Milk and Cookies!

MARY:

Did you know? 

COUNT-OFF & NAME-O-RAMA

7 PAX; 0 FNGs; 3 for Pre-Ruck 

CIRCLE OF TRUST/BOM:

With the hustle and bustle of the Christmas Season, even though we are often reminded of the true “Reason for the Season.” Many times this is ignored or not given a lot of thought. Of course, Christmas time is the season to celebrate the birth of Jesus, but often we are distracted. I saw on the sign at a church down the road a new phrase that can reinvigorate us during this time. “Don’t focus on the presents, focus on His presence.” 

Christmas celebrates God becoming Man. The Word incarnate. The Almighty Lord of the Universe humbled Himself enough to become a little baby, born into this world to experience all of the pain and suffering of humanity… and He did this for us.