F3 Knoxville

Tag: Bookman

Either the AOQ Loved It, or the Music Was Too Loud to Hear His Cries… Who’s to say?

THE SCENE: Tastefully Temperate

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | LBACs

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 2 different sets/sides of exercises. Alternate them. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Broad Jumps // Smurf Jacks
  • Imperial Walkers // Calf Raises
  • Flutter Kicks // American Hammers
  • LBS // BBS
  • Bear Crawl // Shoulder Taps

PAX worked right up to the 45min mark, so no time for Mary. They did, however get roughly 2.5 miles in…

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Q shared regarding parenting

PRAYER

AMRAP and Math

THE SCENE: Great Gloom-y weather for June

F3 WELCOME & DISCLAIMER:  Administered, consistency is key, Bookman’s VQ

WARM-O-RAMA:
SSH’s x 40 since I can’t multiply, baby arm circles front and back x 10, cherry pickers x 5, rockettes x 10, Mosey to the rock pile

THA-THANG:
Round 1 16 min – Stinky Rocks AMRAP
10 deadlifts
10 overhead press
10 curls
10 triceps
1 lap around Stonehenge

Rest! 2:30

Round 2 16 minutes – Splashpad AMRAP
20 air squats
10 merkins
20 lunges (1 left, 1 right = 1 rep)
10 burpees
1 lap around Stonehenge

MARY:
n/a

COUNT-OFF & NAME-O-RAMA
6 HIMs, 0 FNGs, Stay safe to those downrange and traveling to and fro

CIRCLE OF TRUST/BOM:
“A leader is best when people barely know he exists, when his work is done, his aim fulfilled, they will say: we did it ourselves.” – Lao Tzu –> The little things usually go unnoticed but add up.  Lead with humility, compassion, sympathy, and empathy

PRAYERS:
Excitebike’s son’s friend’s family
Blindside and his family.  Beatdown that dissertation!!!

ANNOUNCEMENTS:
Speedway AO official launch Saturday 6/4 6am at First Baptist Seymour
FHS Lacrosse kickball tourney **POSTPONED**.  I refuse to say canceled, yet.
Convergence 7/2 @ JUCO 6AM Pre-ruck, 7AM BD, 8AM 3rd F Speaker

It’s Not Tabata, It’s Tabata-ish

THE SCENE: Absolutely B-E-A-utiful morning
F3 WELCOME & DISCLAIMER Done as Steam drove by and didn’t stop to join in the workout
WARM-O-RAMA:
SSH IC x 20 | LBAC IC x10 each way | Cherry Pickers IC x 3
THA-THANG:
Mosey to Smokehouse for CMUs, take them to the Flagpole for a Tabata-ish workout:

  • Round 1 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
    • Merkins
    • Squat Thrusters
    • Step ups
    • Bench Press
    • Burpees
    • REST
  • Lap around the track sans CMU
  • Round 2 –> 50 seconds of work 10 seconds of rest for 5 exercises and 1 set for REST x 3 (Work hard on the exercises knowing there’s a minute of rest coming!)
    • Imperial Squat Walkers
    • Q cannot remember this exercise
    • Tricep Extensions
    • Dips
    • Squats
    • REST

Return CMUs to Smokehouse, Fellowship Mosey TM back to AO

MARY:
15 seconds of holding Al Gore

COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs; 2 Pre-Ruckers
CIRCLE OF TRUST/BOM:
Memorial Day remembrance

Lab Leak @ The Equalizer 5-27-22

THE SCENE: Cool and damp with mostly clear skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH IC x 20; Windmills IC x 10; mosey to the Splash Pad
THA-THANG:
EV.1 – 7 minute EMOM – perform 10 reps of the following, every minute on the minute

– High Stepper (2=1)

– Air Squat

– Imperial Walker (2=1)

EV.2 – CMU Tabata at the basketball court

20 seconds on, 10 seconds off, 6 sets per exercise, 30 seconds reset between exercises

1 – Dead Lift —> Straight Arm Front Raise

2 – Halo

3 – Curl

4 – Leg Hammer

5 – Press Jack

6 – Lateral Toe Tap

7 – Goblet Squat

8 – Overhead Press

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
17 strong
CIRCLE OF TRUST/BOM:
There is no such thing as a legislative or political solution to a spiritual problem.  In America we have a spiritual problem, and as Christians we are called to treat such a problem introspectively rather than with finger pointing and blame.

2 Chronicles 7:14 – If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.

ANNOUNCEMENTS:
– Rampart AO (Kingston) official launch on Memorial Day at 0530 at Fort Southwest Point Park

– F3 Knoxville convergence on July 2 at JUCO

– 45 Minute channel on Slack – make the commitment to 45 minutes of exercise every day, and submit to accountability of iron sharpening iron.  Message myself or Judge Judy to join.

SSHappy Burpday!

THE SCENE: 50s with a big, bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Willie Mays Hayes x 10

Little Baby Arm Circles Forward x 12

Little Baby Arm Circles Backward x 12

Tempo Merkins x 12

Tempo Squats x 12

SSH (4 ct) x 69 = 138

THA-THANG:

Mosey to the flag pole

Four Corners around the loop

1st corner – 23 burpees

2nd corner – 23 burpees

3rd corner – 23 burpees

4th corner – dips x 12, step-ups x 12, LBCs x 12 until the six arrives

Rinse and repeat

Total burpee count = 138

Mosey to the rock pile

Pick a rock

Curls x 12

Tricep Extensions x 12

Shoulder Presses x 12

Rows x 12

Rinse and repeat for 6 rounds

Total curls = 72

Total triceps extensions = 72

Total shoulder presses = 72

Total rows = 72

Mosey to the AO

MARY:
No time for Mary

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:
Today is my middle child’s birthday.  He is 12.  Parenthood – the days are long, but the years are short.  Grab on, live it up, and do your best.  It goes by too fast.

MOLESKIN:
Prayers were spoken.

ANNOUNCEMENTS:
Yes, but I don’t remember.  I think that there is a flag passing somewhere soon, a new AO launch coming up, and a convergence in July.