F3 Knoxville

Tag: Blindside

Quantity over Quality

THE SCENE: 44 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 merkins

butterflies stretch

5 cherry pickers

20 SSH

THA-THANG:
Mosey over to the Triangle. One Thing then run to the next corner repeat until you have done all three corners and wait for the 6.

  • 20 4 count BBS and bear crawl up to the next corner and repeat
  • 20 squat press with a rock we got from the rock pile. Dung Beatle to the next corner and repeat
  • 20 Squats and lung to the next corner and repeat
  • 20 OHP and Bernie sanders to the next corner and repeat
  • 20 curls and Bernie sanders to the next corner and repeat
  • 20 SSH and run all around the triangle to the next corner and repeat
  • Walk to the OA with some fellowship time.

MARY:
Spend quality and quantity time with your kids and loved ones. No amount of “quality” time will replace you being in their lives. 

COUNT-OFF & NAME-O-RAMA

Taking a tour of The Equalizer for a VQ

THE SCENE: Little chilly, probably the last day for Action Slacks for a while. 

F3 WELCOME & DISCLAIMER

Not a professional, here on your own, COVID rules still going, got my phone, et cetera et cetera et cetera…

Also, this is my VQ…

WARM-O-RAMA:

SSH x25, Little Baby Arm Circles (

THA-THANG:

Mosey to Flagpole: 7 downs → Drop top exercise each round 

  • 7 Merkins
  • 6 Squats
  • 5 Dry Docks
  • 4 Squat Jumps 
  • 3 Shoulder taps (4 count)
  • 2 Burpees 
  • 1 Trip to the Bleachers 

Rabbits: Hold Squat 

Mosey to Dock: 20s → Grab a coupon

  • 20 Curls 
  • 20 Shoulder Presses
  • 20 Tri-extensions 
  • 20 Imperial Walkers 
  • 20 Squat-Press 
  • 20 Merkins 
  • 20 Rows 

Rabbits: Hold Beast Plank

Mosey to Splash Pad: 10s → Run and touch the fence after each exercise 

  • 10 Box Cutters 
  • 10 Leg Lifts 
  • 10 Hello Dolly’s 
  • 10 Freddie Mercurys 
  • 10 Flutter Kicks 
  • 10 Big Boys 
  • 10 Dips 

Rabbits: Hold wall sit until the 6 finishes

Mosey to Playground: 15s 

How long will it take Blindside’s cardboard? 10 seconds? 10 burpees.

  • 15 Pull-ups or knee-ups
  • 15 Big Boys
  • 15 Lunges each leg
  • 15 Monkey Humpers 
  • 15 SSHs (4 count)
  • 15 Plank Jacks 
  • 15 Pickle Pounders 

Rabbits: Rocky Balboas (IN PLACE)

Fellowship Mosey back to AO 

MARY:

*Note to self* Do not ask Aladdin for ideas (Peter Parker’s)

COUNT-OFF & NAME-O-RAMA 

CIRCLE OF TRUST/BOM:

WISDOM → Wisdom is not the quoting of facts. It is a gift that allows a person to understand things from God’s point of view. Wisdom allows us to recognize Truth (That’s Truth with a capital T). It is the perfection of Faith. Someone with the gift of wisdom is able to take this truth and use it to glorify God by choosing Godly solutions to problems. 

Also, the gift of wisdom, we see God at work in our lives and in the world. For the wise person, the wonders of nature, historical events, and the ups and downs of our lives take on a deeper meaning. The matters of judgment about the truth, and being able to see the whole image of God. We see God as our Father and other people with dignity. Lastly being able to see God in everyone and everything everywhere.

“Where faith is a simple knowledge of the articles of Christian belief, wisdom goes on to a certain divine penetration of the truths themselves.” The better we understand those truths, the more we value them properly. Thus wisdom makes us relish and love only the things of heaven. 

MOLESKIN:

Thank you ALL for supporting me through my VQ. I was nervous jumping in so quickly after starting F3, but you all have made me feel so welcome that I had to join in on the fun! Also, this workout was a mix/tribute to some of my very first times in the Gloom! 

ANNOUNCEMENTS:

Donations for Safe Haven are still needed. 

Been a while

THE SCENE: It was threatening rain all morning but we stayed dry. It was around 50° when we started and dropped down to about 45.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup basics
THA-THANG:

Mosey to the splash pad
3 stations
1) “Jump rope” x100
Imperial Burpees x10 (5 Ct IW between)
CMU squats x30
Bear crawl splash pad and mosey around outhouse, rocks and back then move to next station
2)Merkins-10 wide, 10 reg, 10 diamond, 10 shoulder taps
Bobby Hurley’s x20
Bear crawl up snake
Bear crawl splash pad and mosey around outhouse, rocks and back move to next station
3)Toe touch Merkins x20
LBCs x50
Cobra Kai Merkins x 20
Bear crawl splash pad and mosey around outhouse, rocks and back.

mosey to the intersection and repeat first two stations (minus toe touch Merkins) crawling up the snake and moseying around the island.

Mosey to the flag and to get in the toe touch Merkins, flutters x32

mosey to tennis courts for some suicides and head back to the AO
MARY:
Freddy Mercurys, box cutters and Merkins
COUNT-OFF & NAME-O-RAMA
5 pax
CIRCLE OF TRUST/BOM:
“Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves,”
‭‭Philippians‬ ‭2:3‬ ‭NIV‬‬
Put other people first
MOLESKIN:
It was my first time back in a long time to the equalizer aside from the anniversary. I miss the guys here and need to get out more often.
ANNOUNCEMENTS:
Kickball tournament

throwing some rocks

THE SCENE: 41 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20, Imperial Walkers x15, BAC x 10, Tempo Squats x10, Cherry pickers x5.

THA-THANG:
Mosey to rock pile to grab a rock and then to the splashpad.

8 pain stations around the splashpad. Once you finish all 8, take your rock for a run around the parking lot.

  • 15 pull-ups
  • 20 hand-release merkins
  • 30 step-ups w/ oh press
  • 20 box cutters w/ rock over your head
  • 30 squat press
  • 30 curls
  • 5 Tom Brady’s (throw the rock as far as you can 5 times in the field)
  • 25 Big Boys w/ rock

MARY:
A few cobra kais to stretch out the back.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
43 rThus the LORD gave to Israel all the land that he swore to give to their fathers. And they took possession of it, and they settled there. 44 sAnd the LORD gave them rest on everyside just as he had sworn to their fathers. tNot one of all their enemies had withstood them, for uthe LORD had given all their enemies into their hands. 45 vNot one word of all the good promises that the LORD had made to the house of Israel had failed; all came to pass.

MOLESKIN:

ANNOUNCEMENTS:
Collecting items for Safe Haven.

A Very Legible Ladder

THE SCENE: 50°. The warm glow of a flickering street light.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry-picker IC | Tempo Squats | Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do eleven exercises, take a lap, and drop the top one. Do 10 exercises, take a lap, and drop the top one.  Etc…

  • 11 — 4-Count Shoulder Taps
  • 10 — 4-Count Hello Dolly
  • 9 — Lunges (each leg)
  • 8 — Diamond merkins
  • 7 — Squats
  • 6 — CDD
  • 5 — WWI Sit-Up
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg)
  • 1 — Burpee

MARY/STRETCHES:

  • Cobra Kai | Butterfly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

““When he finally arrives, blazing in beauty and all his angels with him, the Son of Man will take his place on his glorious throne. Then all the nations will be arranged before him and he will sort the people out, much as a shepherd sorts out sheep and goats, putting sheep to his right and goats to his left.

“Then the King will say to those on his right, ‘Enter, you who are blessed by my Father! Take what’s coming to you in this kingdom. It’s been ready for you since the world’s foundation. And here’s why: I was hungry and you fed me, I was thirsty and you gave me a drink, I was homeless and you gave me a room, I was shivering and you gave me clothes, I was sick and you stopped to visit, I was in prison and you came to me.’

“Then those ‘sheep’ are going to say, ‘Master, what are you talking about? When did we ever see you hungry and feed you, thirsty and give you a drink? And when did we ever see you sick or in prison and come to you?’ Then the King will say, ‘I’m telling the solemn truth: Whenever you did one of these things to someone overlooked or ignored, that was me—you did it to me.’”

‭‭Matthew‬ ‭25:31-40