F3 Knoxville

Tag: Blindside

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. 

Taking DORA Back to School!

THE SCENE: Coolish, until the humidity hits. 

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SSH IC x25

Arm Circles each way IC x10ish

Cherry Pickers IC x5 

Imperial Walkers IC x10 

A little bit of this, a Little bit of that 

THA-THANG:

Mosey up the hill to the Gresham Middle driveway for a modified DORA (started the workout with 3, so we changed to 20 reps of each exercise rather than partner work)

  • First Station: GMS driveway exit
    •  V-ups
    • Merkins
    • Imperial Walkers
  • Second Station: GMS car dropoff area
    •  Flutter Kicks 2 ct. 
    • Shoulder Taps 2 ct. 
    • Squats 
  • Third Station: Flagpole
    •  Hello Dollys 2 ct. 
    • Donkey Kicks
    • Lunges 2 ct. 
  • Fourth Station: GMS Welcome Sign
    •  Big Boys 
    • Mountain Climbers 2 ct. 
    • Squat Jumps 
  • Make your way back down the DORA 

Regulars at the Quacken were introduced to the 2nd favorite exercise (behind StarGazers) of The Equalizer: The Fellowship Mosey ™ back to the AO 

MARY:

Peter Parkers IC x4 

Hello Dollys IC x10

V-Ups IC x 10

LBCs x 25 

Leg Climbers x10 

COUNT-OFF & NAME-O-RAMA

4 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

I started my journey to Fountain City this morning wanting to talk about patience. Patience has recently taken the forefront of my prayer life as I continue my dream of continuing my career in School Administration. However, as I listened to my daily devotional podcast on my trek down 140, 40, 640, and Broadway… I was struck by today’s reading from Genesis. 

This whole week I have been reading/listening to the story of God’s covenant with Abraham. Today, I heard God speak to the Patriarch again, changing both his name and his wife’s name. It made me think about F3 in the fact that we give out nicknames to all of the HIMs who join us. Name changes are VERY significant in Scripture. From Abram → Abraham, Jacob → Israel, to Simon → Peter … We often give F3 names from a funny or embarrassing story, which leads to funny or embarrassing names, but most of the HIMs I have met have taken those names and made them their own. While the name changes aren’t as significant as those in Sacred Scripture, I like to think that they are significant to each of us and the PAX as a whole. 

Let us use our own name changes from F3 to be leaders in our communities, jobs, and families, just like those in Scripture. 

MOLESKIN:

Thank you all for welcoming me to your AO! It took me taking the Q of this OTB workout to actually get me there. I hope to join you on a Wednesday evening soon! 

Trust in the Lord, He is Your Shield

THE SCENE: Mid 50s and slightly chilly

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x25

LB Arm Circles each way x15

Cherry Pickers IC x5 

Tempo Squats IC x 10

THA-THANG:

Mosey to Splash pad and grab a buddy. One HIM does as many of the exercises as the other takes a lap. Each buddy repeats the exercise before moving to the next one.

  • Pull Ups or Knee Ups
  • Merkins 
  • Big Boys
  • Hello Dollys 
  • Lunges 
  • Squats 

Mosey to Tennis Courts and line up along the baseline. Each HIM takes turns bear-crawling down and back while the rest complete the exercises. Next HIM repeats with a new exercise for the group. 

  • Imperial Walkers 
  • Merkins
  • V-ups
  • Flutter Kicks
  • Squat Jumps 
  • Shoulder Taps
  • High Knees
  • LBCs 

 

MARY:

25 count of the following IC: Flutter Kicks, V-ups, Hello Dollys

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs

CIRCLE OF TRUST/BOM:

Gen. 15:1 “Do not be afraid, I am your shield; your reward shall be very great.” God and Abram have a conversation about the covenant between them. There is an odd ritual where a flame passes between the sacrificed animals to show that whoever breaks the covenant will suffer the same fate as the animals. 

God does not break His covenant with us, but He does suffer punishment for us by sending His son to die on the cross for our infidelities. 

Remember to ask God in prayer, today and every day to show us the areas of our lives where we do not trust in Him. Look to the Lord in His strength; Seek to serve Him constantly.