F3 Knoxville

Tag: Bunny

Hello Darlin

WARM-O-RAMA:
SSH, Tie Fighters, Butts-Up, Preachers, etc.
THA-THANG:
Unlike CMUs, rocks found in the woods can’t be thought of as private property, and they don’t seem like huge threats to children’s safety. There happened to be some (rocks not kids), so we took them out for a shuffle.

We did the Hands Fast Ten, then over to the Caribbean.

Laps around the islands, 20-15-10-5 reps each lap, with and without our naturally occurring, non privately owned and totally harmless companions. Q has to admit that he cheated his reps on the hand release merkins. Let this be a lesson to everyone that if you can’t do it, you shouldn’t Q it. Conway got Ribbed pumped up, and I failed Kentucky by not playing “Borderline” by MDNA. She was next on the playlist!

CIRCLE OF TRUST/BOM:
Lesslie Newbigin said that rational doubt always rests on faith and not vice versa.

The Dark Side of the Gloom

THE SCENE: Low 60s and dry with a visible moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
118th day of the year – 247 left

SSH x 28 (4 ct)

Rockettes x 10 (4 ct)

Windmills x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that

THA-THANG:
Mosey to the field near the tennis courts with the lights on (i.e., the light side of the gloom)

On this day in 1973, The Dark Side of the Moon album by Pink Floyd hit No. 1 on the Billboard charts.  It stayed on the chart for a record 741 weeks, which is 14 years and 3 months.  Think about that – it did not drop off of the chart until 1987.

Tempo squats x 14

Run to the other side near the playground where it is dark (i.e., the dark side of the gloom)

Tempo merkins x 14

Run back to the light side

Bernie back to the dark side

Mosey to the rock pile, get a rock, and mosey back to the dark side

Hallelujahs – merkin followed by a shoulder press with the rock.  We went to 10, so we did 1 merkin, 1 shoulder press, 2 merkins, 2 shoulder presses, 3 merkins, 3 shoulder presses, etc., adding a rep each time until we ended with 9 merkins, 9 shoulder presses, 10 merkins, and 10 shoulder presses.

Lunges with rock from the dark side to the light side

Jack Webbs – hallelujahs without the rock.  We did 10 again following the same pattern as before, just without the rock this time.

Lunges with rock from the light side to the dark side

Mosey to the rock pile to return our rocks

Mosey to the bathhouse

Battle buddy up

One buddy hangs from the bathhouse as long as he can.  When he reaches failure, he does merkins as long as he can.  When he reaches failure, he holds plank.

Meanwhile, the other buddy runs around Stonehenge to the picnic tables at the splash pad and does 20 decline merkins, 20 dips, and 20 incline merkins and then bear crawls from the picnic tables to the exit of the splash pad and moseys back to the bathhouse to switch with his buddy.

We only had time to do one round of this exercise, so each buddy ran once and hung/merkined/planked once.

Mosey to the AO for Mary

MARY:
Boat/Canoes to the flashing of our AO light.  When the light was on, we held boat.  When the light went off, we held canoe.  We did this for about 2 minutes, and we only switched 3 times.  The light seems to stay on longer than it stays off.  Maybe someone will get the light fixed now.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Talked about perspective.  We often focus on what happens without thinking about all of the things that could have happened but didn’t.  There are an infinite number of possibilities of things that could occur each day, good and bad.  Oftentimes, we focus on the good things that happened, the bad things that happened, or the good things that didn’t happen.  We also need to keep perspective and think about the bad things that didn’t happen and be thankful.

As an example, I told a personal story.  My family recently rode the Virginia Creeper.  After 3+ hours of biking, we exited at our bike shop right before the last bridge and cut through the gravel parking lot.  In the parking lot, probably 10 feet from the door (after 18 miles or so of riding), my daughter (7 years old) wrecked behind me, and I wrecked in reacting to her scream.  She was fine as was I, thankfully.  Later that day, I told my daughter that I was sorry that we both wrecked and that we didn’t finish across that last bridge and avoided the gravel parking lot and both of our wrecks.  Without hesitation, she told me that it was okay because the wood planks on the bridge were slanted and that we probably would have wrecked on the bridge and then fallen through the wooden planks and hit the rocks in the river below, which would have been worse.  I told her that she was right.  See, perspective.

MOLESKIN:
Praise for good news following Ribbed’s wife’s scan and continued prayers for her recovery.  Prayers for Stripped’s wife, her recovery, and her follow-up visit today.  Prayers for Doubtfire’s mouth issue, his surgery on Friday, and his recovery.  Prayers for Brenden’s family in light of his passing.

ANNOUNCEMENTS:
None mentioned

Suicide Corner

THE SCENE: Mild and Springy.  Gloom rolling in.
F3 WELCOME & DISCLAIMER: I am not a professional, but I have had my first Corona Shot.
WARM-O-RAMA:
This being my birthday, we did:

  • 49 SSH, IC.
  • 20 Moroccan Night Club + 19 T-Claps

To the base line

  • High Knees across the lot, mosey back
  • Butt Kickers across the lot, mosey back
  • Side Step across the lot, mosey back
  • High Skip across the lot, mosey back
  • Bear Crawl across the lot, mosey back.

Are ya warm yet?
THA-THANG:
We stayed at the AO today, but set up some suicides around the corners.

Do 4 reps at the first corner
Run to the 2nd corner and do 10 reps, run back to the start
Run to the 3rd corner and do 15 reps, run back to the start
Run to the 4th corner and do 20 reps, run back to the start

  • Merkins
  • Squats
  • Big Boys
  • Plank Jack (4ct)
  • Iron Mike
  • Hello Dolly (4ct)
  • Rocky Balboas (4ct)
  • Superman.

MARY:
We did the Bicycle Race.  Of course we did.
COUNT-OFF & NAME-O-RAMA:
16 strong
CIRCLE OF TRUST/BOM:
“You all know your injuries” past, present and future. But an injury doesn’t mean you can’t come out in the morning. An injury means “Modify If You Have To”, and if all you can do is walk, then we’ve all pledged that No Man is Left Behind so we’ll walk with you, or we’ll wagon wheel, or we’ll bear crawl alongside.  If you can’t do an exercise for what ever reason, talk to me, talk to others. I’m sure we’ll be able to come up with something suitably grueling that doesn’t involve shoulders, or hips, or knees.
Posting consistently is the name of the game, not what you do when you get here. Getting out of the Fartsack is the first step in mending the injury be it physical, mental, or spiritual. Just because you are injured, doesn’t mean you aren’t accountable.
MOLESKIN:
Keeping the routine and doing one armed SSH for the last few weeks has helped me get over my shoulder knack.

The playlist is here
ANNOUNCEMENTS:
Bring drinks and snacks for Safe Haven

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

Another Rain Q

THE SCENE: For the 4th Charmin Q in a row, we’ve got rain.  At least it’s warm.  Shorts and T-shirt warm.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Pretty basic.  SSH x 25 (4 ct), IC; ISW x 20, IC; BAC, forward and backwards.
THA-THANG:
It’s raining, of course, so that means Pavalon.  We’re all about Tabata this morning.  At least there’s music.  We’ve got 8 different exercises, 8 cycles for each exercise before moving on to the next.  1 cycle=20 seconds on, 10 second rest.  The exercises

  • Bobby Hurleys
  • Merkins
  • Flutter Kicks and Hello Dollies on alternate cycles
  • Forward Lunges and Side Lunges on alternate cycles
  • Table Rows (8 cycles were rough!)
  • American Hammers
  • Calf Raises
  • Mountain Climbers

Did I mention there was a topical playlist?  There was!  See Moleskin for the songs and artists.  Waffle House was the first to note the theme, at song #3.

MARY:
Post Tabata, we wall sat for a bit, doing some Thunderclaps, since we were listening to Thunderstruck.  Then we finished strong with the Howling Monkey.
COUNT-OFF & NAME-O-RAMA
14 strong!
CIRCLE OF TRUST/BOM:
In his Letter from a Birmingham Jail, Dr. Martin Luther King, Jr. addressed the criticism he faced (from well meaning Christian ministers) for pushing for civil rights advancement too fast rather than letting things happen “in their own time.”  His response:  The notion that time itself heals all wounds is a myth.  Time is neutral.  The passage of time can be used constructively or destructively; by people of ill will as well as good will.  “We must come to see that huma progress never rolls in on wheels of inevitability.  It comes through the tireless efforts and persistent work of men willing to be co-workers with God [i.e. HIMS!]. . . We must use time creatively, and forever realize that the time is always ripe to do right.”
MOLESKIN:
Playlist for the morning: 1) Gimme Shelter, Rolling Stones; 2) Riders on the Storm, The Doors; 3) Who’ll Stop the Rain, CCR; 4) I Love a Rainy Night, Eddie Rabbit; 5) Rock You Like a Hurricane, Scorpions; 6) Here Comes the Rain Again, Eurythmics; 7) Feels Like Rain, Buddy Guy; 8) Thunderstruck, AC/DC.
ANNOUNCEMENTS:
Supply drive for Safe Haven is coming up.  Get ready!!!