F3 Knoxville

Tag: Blindside

triceps and raindrops

THE SCENE: 68 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
right over left, and left over right

cherry pickers

stretch on your own

THA-THANG:
Mosey down to the rock pile and pick up a coupon. Mosey back up to the pavilion

two sets of thangs 120 seconds on and 10 seconds’ rest.

  • curls
  • Freddy Mercury
  • Air Taps
  • Welsh Dragons
  • OHP
  • LBC
  • Triceps extensions
  • merkins
  • Squat thrust

Stopped for time and mosey back to the AO-

MARY:

Ring of Fire until time

 

Good push this morning men, I want to show you the Tabata timer, it’s a great app! Easy to use and setup workouts so you can press play and let the lady tell you what to do.

 

Everyone take time to download it and try to lead a workout with it.

Prioritizing time with Millennium

  • THE SCENE: Perfect
    F3 WELCOME & DISCLAIMER
  • Of Course, definitely not a professional!
    WARM-O-RAMA:
  • 20 SSH
  • 10 Baby Arm Circles Forward & Reverse
  • 10 Tempo Squats
  • 10 Tempo Merkins
    THA-THANG:
    1st Pax to 100 reps allows everyone to stop and run.
  • Curls
  • Overhead Presses
  • Rows
  • Dry Docks
  • Dips
  • Step ups
  • Squats
  • Merkins
  • Line Hops
  • Bear Crawl Burpees

MARY:
No time(lol)

CIRCLE OF TRUST/BOM:
TIME is the most valuable coin in your life.  You and you alone will determine how that coin will be spent.  Be careful that you do not let other people spend it for you.
MOLESKIN:
Loved having Charlotte Brother La Bamba join us!
ANNOUNCEMENTS:
F3 Dad’s Camp

 

 

Blockee Dogs Hang’n by the Totem Pole

THE SCENE: Not too bad.
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Temp Merkins, Tempo Squats, LBACF, LBACB, SSH
THA-THANG:

  • Grab a CMU from the pile.  Descending Blockee Sets – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
  • Mosey North to Light Poles.  Totem Pole: 10 8ct Body Builders, 9 Iron Mikes, 8 Elbow Planks, 7 Double Burpees, 6 Jump Squats, 5 Shoulder Taps, 4 Round the Clock Merkins, 3 Monkey Humpers, 2 BBS, 1 CDD
    • Perform all exercises with indicated reps.  After each round, Mosey to where road splits and back, repeating the exercises again but marking off the top exercise every time you return.

MARY:
Planked for the remainder of time – 3 minutes
COUNT-OFF & NAME-O-RAMA
10 Strong
CIRCLE OF TRUST/BOM:
Be the man who brings a peaceful presence into the room.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Sign up to Q!

America’s Birthday Workout

THE SCENE: High 60s, windy and a little cloudy.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Side straddle hops
  2. Sumo squats
  3. Raquet
  4. Butt kicks
  5. Leg stretches
  6. 4 burpees

THA-THANG:
Workout 1: Mini cardiac 4 rounds

Top: Merkin plank jacks 4ct
Bottom: 2 burpees

Mosey to bottom of picket’s charge, 4 burpees each hill

Workout 2: Around Colosseum 4 rounds 4ct

1: plank hops
2: toe touches
3: kneeling squats

Mosey to PM AO

Workout 3: Mountain Climbers, 4 burpees, go down Everest, 4 burpees

Workout 4: Slow mosey up basecamp

4 rounds: 4 side straddle hops at base, 4 burpees at the summit

Workout 5: Indian run back to AO + 4 burpees

MARY:N/A

COUNT-OFF & NAME-O-RAMA
22 HIMs. Space Cowboy and Cart Girl not tagged.

CIRCLE OF TRUST/BOM:

The workout is dedicated to Coach K (from F3 Low Country) who’s heading to Mayo Clinic to conduct a plan in fighting an insidious disease. Taking part in formulating this plan is doing the 25 burpee challenge everyday, or at least in every workout, for the month of July.

This is to create awareness for the battle that lies before Coach K and to promote a culture where we close ranks and protect, serve, and empower one another.

More of the details here: https://f3lowcountry.wordpress.com/2021/07/02/brotherhood-bridges-burpee-challenge/

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound will likely be moved. No official announcement yet.

Persevere!

THE SCENE: Low 70s, High humidity, weird frog sounds in the distance 

F3 WELCOME & DISCLAIMER We did this. 

WARM-O-RAMA:

SSH IC x15

Cherry Pickers IC x5 

Little Baby Arm Circles IC x12 each way

Tempo Squats IC x10 

Little bit of This. Little Bit of that 

Quick run to the Bath House and back 

THA-THANG:

Grab a CMU and place it in a parking spot at the bottom of the lot. Walk back to the starting point. Complete the following exercises with a mosey to your CMU for 10 Squat Thrusts in between each set. All exercises are single count. 

  • 100 SSH 
  • 90 Mountain Climbers 
  • 80 High Knees
  • 70 Hello Dollys 
  • 60 Freddie Mercurys 
  • 50 Shoulder Taps 
  • 40 Merkins
  • 30 V-ups 
  • 20 BBS 
  • 10 Burpees 

Next, grab a partner. Each partner chooses 3 exercises from the above list. One partner farmer carries both CMUs while the other performs 15 of one of the exercises. When done, catch up to your partner and take over the farmer’s carry while your partner does their first round. Turn around when both partners complete their 3 exercises and repeat back to the AO.

NEXT, choose 4 different exercises and while one partner does a lap around the tennis courts, complete the exercise. Each partner does 4 laps and 4 exercises. 

MARY:

Mary wasn’t available today. 

COUNT-OFF & NAME-O-RAMA

8 HIMs, 0 FNGs, 2 Downrangers (ATL, MEMPHIS)

CIRCLE OF TRUST/BOM:

Patience vs. Perseverance. At what point do we stop being patient for God’s plan to take shape and start persevering through God’s plan that He lays out in front of us? Patience can be hard to practice. We must constantly remind ourselves that patience can pay off. 

I have been preaching and (trying to) practice patience as I search for a new school admin job. This week is the week where I find out whether I will be on a school admin team for next year. If it doesn’t go my way, I must persevere through another year in the classroom (which I do LOVE) and wait for another opportunity to come up.