F3 Knoxville

Wait on the Lord

THE SCENE: 50 and cooling
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 cherry pickers

10 motivators

 

THA-THANG:
mosey to the outhouse

  • 30 second wall sits
  • 15 squats
  • do it again…
  • mosey to the top of the world
  • 15 merkins
  • 15 squats
  • do it again
  • Mosey to the bottom tables
  • 15
  • 15 squats
  • do it again
  • mosey to the outhouse
  • 30 second wall sits
  • 15 squats
  • do it again…
  • Mosey to the rock pile and pick up your favorite rock
  • 15 curls
  • 15 OHP
  • 15 triceps extent ion
  • squats with your rock
  • Do it again
  • Mosey to the flag pole
  • 15 v-ups
  • 15 squats
  • do it again
  • Mosey to the tennis court
  • 15 SSH
  • 15 Squats
  • Do it again
  • Mosey to the AO for Mary

MARY:
10 motivators

warm down some of the leg muscles.

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Brolympics is on 11/5. Sign up here: https://docs.google.com/forms/d/e/1FAIpQLScjU7GAI5yQ16cFCo64lJXR7NMggSAXJ0X4XQQIuMCipam2yA/viewform

Through the Eyes of a Child

THE SCENE: First real chilly morning in a long time. At least most of the PAX thought so, SnowBird was sweating (he’s from Minnesota, he thought we were all crazy)

F3 WELCOME & DISCLAIMER Done, but not well 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x3 | Mosey to Top of the World for a quick run through of the Tha-Thing (definitely wasn’t a way the Q could make sure the papers with the workout on them didn’t blow away…)

THA-THANG:

Thinking about calling this workout “The Snake.” Any other suggestions??

5 Stations; 3 Exercises per station; 5 Rounds of different reps 

  • Dock (25, 20, 15, 10, 5)
    • CDD 
    • Shoulder Taps (2 count)
    • V-Ups
  • Rockpile (20, 16, 12, 8, 4)
    • Curls 
    • OH Press
    • Tricep extensions 
  • BathHouse (15, 12, 9, 6, 3)
    • Pullups 
    • Merkins 
    • BBS
  • Lower Pav-a-lon (10, 8, 6, 4, 2)
    • Box Jumps 
    • Derkins
    • Dips
  • Top of the World (5, 4, 3, 2, 1)
    • Burpees
    • Squat Jumps 
    • Lunges (2 count)

 

MARY:

Mosey back to AO so Aladdin can peel out right at 6:15 

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs; 3 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

Today is my son’s 7th Birthday. He spent last weekend along with Monday and Tuesday sick. He doesn’t get sick very often, and when he does, he goes down HARD. With him being sick I was able to spend a lot of extra time with him this weekend and Monday when he stayed home from school. With his mom and I being divorced, extra time with him is few and far in between. 

My son mentioned this, that although he didn’t feel well, he mentioned several times that the extra time that we spent together was worth it. This almost 7 year old found the silver lining of his illness. I charge everyone to always remember to see the world through the innocent eyes of a child. Although he was sick, I was able to spend an extra day with my boy. Which was made all the more special being so close to his birthday! 

ANNOUNCEMENTS:

Bro-lympics on Nov. 5th → AO vs. AO competition! 

Hardship Hill coming next May. Take a look at the Hardship Hill channel on Slack for more info to participate and opportunities to volunteer to help!

Clickety-Clack

THE SCENE: Break out the parkas (It’s really the best weather)
F3 WELCOME & DISCLAIMER Administered accordingly, we’re not all savages here.  Definitely not whomever Handsome Rob is.
WARM-O-RAMA:
SSH IC, Grady Corns IC, Tempo Squats IC, Cherry Pickers IC
THA-THANG:
6 stations, roll the dice at each station.  Whatever number you get, multiply it by 5 and that’s the number of reps you get to do.  Then after the burpee station, run around the exterior of the tennis court.  The exercises were as follows:

  • Dips
  • Merkins
  • BBS
  • Air Squats
  • Shoulder Taps
  • Burpees

Mosey to the rock pile.

THEEEEENNNNNN we did 7 reps of curls, 7 overhead presses, 7 rows at the rock pile, then ran to the bathhouse to do 7 pull ups, then repeated for a bit.

MARY:
Long mosey back to the #shovelflag to do some LBCs, boats and canoes (need to call on School Zone more for that stuff), Flutterkicks, then dead bugs.  Finally Kobra Kai (never dies!)
COUNT-OFF & NAME-O-RAMA
10 Fantastic PAX that included Ironman down range from Montgomery
CIRCLE OF TRUST/BOM:
“I would rather be ashes than dust! I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot. I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet. The function of man is to live, not to exist. I shall not waste my days trying to prolong them. I shall use my time.” – Jack London

Dude only lived to 40, but he lived.  Can’t be afraid to experience life.  Take advantage while you’re here on this earthly plane.
MOLESKIN:
Prayers for Ribbed’s wife, all those traveling.
ANNOUNCEMENTS:
Brolympics on Nov 5th, Flag handoff at Dog Pound

F3 – A Spectator Sport?

THE SCENE: It must’ve been one, because it’s the first time I recall having spectators at an Equalizer workout that weren’t homeless, high, or both.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC | Rockettes IC

THA-THANG:

40 on. 20 off. Three rounds.

  • Jump Squat
  • Diamond Merkin
  • Freddie Mercury
  • SSH
  • Lunge
  • Box Cutters
  • Hang/PullUp
  • Lateral Lunge
  • Side Plank Left
  • Mtn Climbers
  • Side Plank Right
  • Bridge
  • Split Squat Left
  • Split Squat Right
  • Wide Merkin

MARY:

  • Hello Dolly IC | American Hammers IC
  • Flutter Kicks IC 
  • V-Ups | Stargazer IC x1

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Discomfort is the price for growth. @JeffHenderson

Time is a Flat Circle at The Equalizer

THE SCENE: Good weather, looks like we got a break from the humidity (@ least that’s what Mike Witcher was saying on WBIR…)
F3 WELCOME & DISCLAIMER Done, but over some chatter from the PAX, disclaimer still counts… I think
WARM-O-RAMA:

Typical Blindside-y warmup –> SSH IC x25 | LBAC IC x10EW | Tempo Squats IC x10
THA-THANG:
All “Timing-Type” routines this morning.

Tabata (30 seconds of work, 15 seconds of rest) x8 for 3 rounds with a lap down and around Stonehenge after each round at the SplashPad

  • Freddie Mercury
  • Imperial Squat Walkers
  • LBCs

AMRAP (As Many Rounds As Possible) 7 mins at the Bathhouse

  • 5 Pull-ups
  • 10 Merkins
  • 15 BBS

EMOM (Every Minute On the Minute) 5 rounds at the FlagPole

  • 5 Box Jumps
  • 10 Squats
  • 15 SSH

MARY:
Fellowship Mosey (TM) from Flagpole to AO turned into a JailBreak run because the AOQ (not the QIC of the workout) needed to leave early … hmm not protocol I don’t think…
COUNT-OFF & NAME-O-RAMA
12 HIMs; 0 FNGs; 3 Pre-Ruckers
CIRCLE OF TRUST/BOM:
I have a Daily Men’s Devotional on the middle console of my van. My thought of having it there was that I will see it every day and read the paragraph and prayer for each day one of the times I am getting in and out of the van. Because I am not the *best* at follow-through, I usually only actually read it once or twice a week. It’s there every day and I see it, but I have stopped seeing it. It has become like a pebble in your shoe. At first, it is annoying and you notice it constantly. However, after a while, you get used to it and stopped noticing it.

All this to say, I need to be better with my prayer life. I have gone in spurts of praying every day, but it almost never lasts. Speak it into existence, right?!