F3 Knoxville

Tag: Choir Boy

100th Post / 20th Q for Blindside!

THE SCENE: “LOOK AT THAT MOON, YALL!” -Aladdin

F3 WELCOME & DISCLAIMER Done & Done (albeit with a LOT of chatter from the gallery)

WARM-O-RAMA:

SSH IC x 20 | LBAC IC x10 each way | Tempo Squat IC x10 | Tempo Merkin x10

THA-THANG:

The Q might have mentioned to many of the PAX at the CSAUP on Saturday that there wouldn’t be any running during this CSAUP Recovery Q. The Q misspoke and meant that there wouldn’t be a lot of running. 

Mosey to each location and perform 5 exercises, 20 reps, or for 20 seconds each (Five 20s = 100)

  • Flagpole 
    • 20 Dips | 20 Derkins | 20 Squats | 20 Imperial Walkers | 20 Second High Plank
  • Playground
    • 20 Shoulder Taps | 20 Toe-Touches | 20 Knee-ups | 20 Merkins | 20 Second Rocky Balboas 
  • Dock
    • 20 CDD | 20 Skater Jumps | 20 LBCs | 20 SSH | 20 Second Low Plank
  • Rock Pile 
    • 20 Rows | 20 Curls | 20 OH Press | 20 Triceps | 20 Second Jump Overs 
  • Bath House
    • 20 Burpees | 20 Pull-ups | 20 BBS | 20 Australian Snow-Angels | 20 Second Beast Plank
  • Stonehenge 
    • 20 Box Jumps | 20 Lunges | 20 Squat Jumps | 20 BBS | 20 Second Plank
  • Splashpad
    • 20 Flutter Kicks | 20 Hello Dollys | 20 V-Ups | 20 Box Cutters | 20 Second High Knees
  • Basketball Court (missed the turnoff, completed exercises at the Tennis Courts)
    • 20 Diamond Merks | 20 Wide Merks | 20 Right hand forward merks | 20 Left hand forward Merks | 20 Second Butt Kicks
  • Tennis Courts
    • 20 Mountain Climbers | 20 Freddy Mercury | 20 Plank Jacks | 20 Bear Crawls | 20 Second Hold Squat
  • AO
    • 20 Smurf Jacks | 20 American Hammers | 20 Iron Mikes | 20 Broad Jumps | 20 Monkey Humpers 

MARY:

Finished before Mary was an option. 

COUNT-OFF & NAME-O-RAMA

2 for Pre-Ruck

12 for Beatdown 

0 FNGs 

CIRCLE OF TRUST/BOM:

Today was my 100th posting and 20th Q. While a vast majority of those posts and Q’s have come from the Equalizer, I have also been able to post at Asylum AM, Asylum PM. Asylum Sat., Truckstop Sat., The Dogpound, Shamrock, and the Quacken. I have also was lucky enough to have 2 downrange postings at F3Low Country on Hilton Head Island this summer. I started tracking my Posts and Q’s a while back after noticing a “100 Posts in 2021” patch on the F3 Gear website. 

The HIMs of F3Knoxville will never know their impact on my life in just the few months I have been participating in workouts. Before March 1st, I was in a rut that I didn’t even know how deep. The running workouts I was doing on my own became less and less frequent and when I did run, I pushed myself less and less. Most of my friends had moved away from Knoxville over the past few years, and those that were in town were able to get together with little to no frequency. My faith was waning. I did not have a routine in which I had a healthy prayer life. 

F3Knoxville allowed me to find the answers to all 3 of these problems. I didn’t realize it at the time, but the answers were even in the name! I was struggling with all three F’s and didn’t even know it! Since that early Monday morning on March 1st, all three F’s in my life have grown tremendously. I have a fitness routine that mixes up all styles of exercises that I can always count on a great beatdown, I have men in Knoxville that I can call on for anything and everything, and I now know that I will leave each workout uplifted through the prayer of the PAX. 

Thank you F3 Brothers. I am lucky to have all of you in my life. 

MOLESKIN:

Prayers for: 

Ribbed’s wife and family

Hans’ ankle

Seeking joy and life from God and not the world.

Equalizer PreSAUP

THE SCENE: Wet.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • 10 Pull-ups

THA-THANG:

45sec on each exercise. 15sec rest. 3 rounds. Stations included:

  • Burpees
  • Box jumps
  • Walking Lunges
  • Air taps
  • Ssh
  • Shoulder taps
  • Bear crawl
  • Imperial walkers
  • Crab toe touches
  • Flutters
  • Mountain climbers
  • Crab walk
  • Inch worms w/ plyo merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:. James 1:19 – ​​Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry.

48 Cards pick up

THE SCENE: 72 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 Burpee

25 Grady Corn

1 Burpee

25 SSH

2 Burpee

Cherry picker

3 Burpee

Mosey to the Flagpole and turn on the tunes

THA-THANG:
54 Card Pickup via the sweat deck app

  • JQKA are all ten count
  • Dimonds are V-ups
  • Hearts and BBS
  • Clubs are Tricep Dips
  • spades are Box jumps
  • Every 15 cards we mosey around the park and back to the flag.

MARY:
Ring of fire till time

Dog Pound event this Saturday.

Small, medium or large

THE SCENE: Steady light rain, nice actually
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Regular stuff
THA-THANG:
Mosey to the marina clubhouse.
Small: CMU and burpees, Medium: 2.5’ pole and squat jumps, Large: 3+’ log and Merkins

split up into groups of 3. One person from each group carries their item to the con while their team runs ahead. The team does the exercise associated with the item until their item reaches the con. Then you switch with a teammate and continue down the trail of cones to the Matterhorn and the pull up bars. Do five pull-ups and then repeat heading back to start. Once at start, teams switch items and repeat until all three teams have carried all three items. Once complete, all teams run to cones and do 10 Merkin (3 times) and Cobra Kais (3 times). All hang from bars until 6 catches. Then 10 knee ups. Mosey back to start stopping at each cone for 20 LBCs.
Everyone take turns carrying items back to AO

 

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.
  • in this case they were not.

MARY:
Marge Simpsons led by Tweet-E since the Q didn’t know what the correct form of a Marge Simpson was. Some other stuff and then something else. Maybe something else too but not sure.
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Prayer and worship. Spoke to the packs about prayer not being some grand rehearsed spectacular thing, but rather a communication with our father. It’s not for others but for him. Same with worship, we don’t need to worry about how good our voice sounds or who hears us and what they may think. We just need to worship our father.
MOLESKIN:
So last night was one of the worst nights of sleep I’ve had in a while. Not showing up was not going to be an option. Glad I did. I need to make it out more often, but the bed feels so good in the morning. I have this memory foam pillow and it’s so nice. I probably should give it a name. We have a memory foam mattress pad to. It’s pretty awesome. I don’t think I should give it a name. Our blankets are regular type blankets but are very comfortable. Although last night none of this helped me. It was a bit hot in my room last night because we forgot to turn the air down. That sucks. I went out and slept in the living room and it was too cold because there’s two vents in that room. I felt like Goldilocks I was looking for baby bears bed, but sadly there was no baby bear bed, so I went back to the big bears bed in my room and it was cooler then so I might have slept 15 to 20 minutes. I was thirsty so I got something to drink, not beer. I did fall asleep for a little bit after that and remember dreaming about beating people up that were bullies. I mean like really beating them up. One of them I remember throwing over a fence when I was done with him. They kept coming back with more of their friends to try and beat me to no avail. I kind of felt bad when I woke up. Do you have  dreams like that? I like dreams. Dreams are fun. I like to have fun. Do you like to have fun? You know what’s funny? Monkeys are funny. They throw their poop sometimes. I hope those of you that are reading this are wondering what the heck is he talking about, did he come off his meds or something? Then again I don’t think anybody reads this. If you are reading this, I’m not off my meds, I don’t even take meds…well sometimes ibuprofen. Anyway, if you are still reading this then put a monkey emoji under the post on slack. Then you will be in the secret society of people that read Tank’s backblasts and I will send you a decoder pin in the mail telling you to drink more Ovaltine. Till then, have a wonderful day my brothers
ANNOUNCEMENTS:
CSAUP, forgot to mention snack drive.

You Can Pack A Pretty Picnic – Monday 8/16/21 @ The Equalizer

THE SCENE: Drizzle fo’ shizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Gradycorns, LBAC front/back, right over left stretch, left over right stretch, mosey to the Flagpole
THA-THANG:
– PAX completed the following runs, each followed by a 100yd recovery walk.  Run, not jog.  Focus on emptying the tank on each section and utilizing the recovery time.  Everyone held plank at the next starting line until the 6 was up.

  • 400yd
  • 300yd
  • 200yd
  • 100yd
  • 100yd
  • 200yd
  • 300yd
  • 400yd

– Mosey to the Pavilon to complete a 1 circuit “tabata-like” (40/15) workout consisting of:

  • Shoulder tap / alt leg raises (I need a name for these – DM’s are open)
  • Side straddle hop
  • Imperial Walkers
  • Monkey Humpers
  • Burpees
  • Abs – choice of WW1, LBC, or Freddie Mercurys

MARY:
50 Merkins on your own
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive them their sin and will heal their land.
MOLESKIN:
In a society and an era that feels very far apart from God, he promises us that if HIS people will turn from THEIR wicked ways, he will heal the land.  As men and leaders it’s important that we look inwardly in these uncertain times.  God will use our humility and dedication to him to spread his kingdom here on earth.
ANNOUNCEMENTS:
CSAUP this weekend – still time to sign up

Food donations for Wesley House

Hardship Hill on the horizon