F3 Knoxville

Tag: Blindside

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

12 Rounds at the Pound

THE SCENE: Clear, cool, comfortable (for now)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cobra Burpees x5 OYO
Windmills x10 IC
Hindurkins x10 IC
Standard Burpees x5 OYO
Crabettes x10 IC

THA-THANG:
Everybody grab a CMU and come back to the circle. We have a Weinke with 12 exercises. All are 20 reps.
After each exercise, take a lap around the outhouse and come back for the next one.
Exercises:
Squat Thrust
BBS with CMU
Up & Over Merkins (10 per side)
Alpos
Overhead Press (10 per arm)
Weighted calf raise
Flutter Kicks
Weighted Squats
Lawn Mowers (20 per side)
Box jumps (performed at the outhouse retaining wall)
Curls
Front Raise

When you get done, R&R

MARY:
Just a few LBCs while the slowpokes put up their CMUs
COUNT-OFF & NAME-O-RAMA
14 strong with one FNG. Welcome Aladdin’s EH Abu!
CIRCLE OF TRUST/BOM:
When Your Burden is Overwhelming (from utmost.org)
We must recognize the difference between burdens that are right for us to bear and burdens that are wrong. We should never bear the burdens of sin or doubt, but there are some burdens placed on us by God which He does not intend to lift off. God wants us to roll them back on Him— to literally “cast your burden,” which He has given you, “on the Lord….” If we set out to serve God and do His work but get out of touch with Him, the sense of responsibility we feel will be overwhelming and defeating. But if we will only roll back on God the burdens He has placed on us, He will take away that immense feeling of responsibility, replacing it with an awareness and understanding of Himself and His presence.

Many servants set out to serve God with great courage and with the right motives. But with no intimate fellowship with Jesus Christ, they are soon defeated. They do not know what to do with their burden, and it produces weariness in their lives. Others will see this and say, “What a sad end to something that had such a great beginning!”

“Cast your burden on the Lord….” You have been bearing it all, but you need to deliberately place one end on God’s shoulder. “…the government will be upon His shoulder” (Isaiah 9:6). Commit to God whatever burden He has placed on you. Don’t just cast it aside, but put it over onto Him and place yourself there with it. You will see that your burden is then lightened by the sense of companionship. But you should never try to separate yourself from your burden.
MOLESKIN:
Pouring one out for the CMU pile at the Asylum….
ANNOUNCEMENTS:
Donations this month for Safe Haven ministries!

Eezy at the Equalizer

THE SCENE: Clear and mid 50s (I think)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25
Cherry Pickers x5
TN Rocking Chair x15
LBAC x15 fwd, back
Grady Corns x15

THA-THANG:
Mosey to the playground. There’s a cardboard at the playground, and one up and the outhouse.
Do all 4 exercises at the playground, then run to the outhouse and do all 4 there.
Repeat, but drop the last exercise until done.
Playground:
5 Pull ups
10 Merkins
15 Mountain Climbers
20 Monkey Humpers

Outhouse:
5 Burpees
10 Squat Jumps
15 BBS
20 Shoulder Taps

Once done, gather up for 20 more BBS before heading to the tennis court.

At the tennis court, partner up for Doracides.
100 Merkins
200 BBS
300 Squats
400 Half-Burpees (skip the Merkin)
Partner runs suicides across court

Half-burpees were added for the cheetahs…

MARY:
20x Flutter Kicks
20x Wide Flutter Kicks
15x Side Crunches each side

COUNT-OFF & NAME-O-RAMA
Dirty Dozen today
CIRCLE OF TRUST/BOM:
Short word today – Be ye kind to one another, tenderhearted, forgiving one another even as God for Christ’s sake has forgiven you. Focus on the forgiveness. Forgiveness is fully in your court. It doesn’t require an apology, or even knowledge on the part of the one who’s wronged you.
MOLESKIN:
Felt like today was a bit on the easy side of average. Not bad for easing into the week I guess…
ANNOUNCEMENTS:
Donations for Safe Haven ministries!