F3 Knoxville

Tag: Choir Boy

Adapt to Survive the Kraken

THE SCENE: Almost 50. Clear skies. 

F3 WELCOME & DISCLAIMER Done and Done. 

WARM-O-RAMA:

SSH x15

Little Baby Arm Circles forward/backward x15

Cherry Pickers x5

Tempo squats x10

THA-THANG:

Modified Kraken … What started out as a lap in between each location, turned into a single lap after the first location and a spirited mosey to the next one … The best leaders improvise … 

Do Round 1 exercise at each location, then do Round 2 exercise

  • Tennis Court
    • Round 1 
      • Lunge Lap (took approx. 38 mins)
    • Round 2 
      • 40 Monkey Humpers 
  • Playground
    • Round 1 
      • Pull-ups to fail
      • Hold Plank
    • Round 2 
      • Merkins to fail (try to get at least 40)
      • Hold Beast plank for 40 seconds
  • Flagpole
    • Round 1 
      • Squat Jumps 
    • Round 2 
      • 40 Dips & 40 Big Boys 
  • The Gateway
    • Round 1 
      • 40 Flutter Kicks (4 count)
    • Round 2 
      • 40 American Hammers (4 count)

The Next Thing:

  • Ring of Fire 
    • PAX in a circle holding plank
    • Q starts with 5 Merkins and then the next HIM does 5 all the way around the circle, then moves to four … three … two … one … If you want to add in a clap (or two) go right ahead. 

MARY:

Child’s pose stretch to help with the shoulders

15 V-ups IC 4 count

14? Hello Dollies IC 4 count

Downward dog stretch to help with … is it legs? … is it what? 

COUNT-OFF & NAME-O-RAMA

9 HIMs … broke our streak of FNGs this week. Two out of Three ain’t bad. 

CIRCLE OF TRUST/BOM:

Fortitude, or courage. With Fortitude, we can overcome our fear & are willing to take risks as a follower of Jesus. With courage, a person is willing to stand up for what is right in the sight of God, even if that means accepting rejection, verbal abuse, or even physical harm & death. 

The Gift of Courage allows people the firmness of mind that is required both in doing good and enduring evil. 

Fortitude gives us strength to follow through on the actions suggested by the gift of Counsel (or Right Judgement). Fortitude is what allows martyrs to suffer death rather than renounce Jesus or their faith. Willing to endure danger if necessary, but does not seek out danger for danger’s sake. 

St. Paul, in his letter to Corinth, says, “3 times, I begged the Lord about this (affliction), that it might leave me, but He said to me, ‘My grace is sufficient for you, for the power is made perfect in weakness.’ St. Paul goes on to say, “I will rather boast most gladly my weakness, in order that the power of Christ may dwell with me. Therefore, I am content with the weakness, insults, hardships, persecutions, and constraints, for the sake of Christ; for when I am weak, then I am strong” (2nd Corinthians 12:8-10).

MOLESKIN:

I have now posted 44 times and this is my 4th Q. Words cannot express my love for this group of HIM. All of them, at all the other AOs. I have never experienced a group in my life that is so dedicated to one another. Who cares about each and every man that shows up. Even in the short time I have been participating, I am so lucky to be a part of this group. I just hate that it took me over a year to come out after first learning about F3. 

ANNOUNCEMENTS:

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link.

Timed Rounds at the Splash Pad

THE SCENE: Fiftyish. Sprinklyish. Breezyish.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Choir Boy led us in a number of pleasantries, including 50 4-count side straddle hops.
THA-THANG:
Mosey to the splash pad and do timed sets of various exercises—typically 30-40 secs.—with three rounds of each exercise & a lap or other method of locomotion (bear crawl, crab walk, bernie, etc.) every few rounds. Exercises included:

  • Dips
  • Big Boy Situps
  • Squats
  • Pull-ups
  • Imperial Walkers
  • Lunges
  • Incline Merkins
  • Flutter Kicks

 

MARY:
Freddie Mercurys. 0 LBCs.
COUNT-OFF & NAME-O-RAMA
8 PAX including FNG Hans
CIRCLE OF TRUST/BOM:
Prov. 18:24, or some mutilation thereof.
MOLESKIN:
Great work from the PAX this morning. Good mumble chatter. And great to have Hans out.
ANNOUNCEMENTS:
Big Ball Convergence. Dog Pound CSAUP. And The Equalizer’s first shirt.

Saturday Morning BOGO

Clear, cool, and Qless was the forecast Friday afternoon. In a perfect world, that Q would have belonged to Lilydipper, but an uncooperative hip has other ideas. Crawdad won’t stand for an open Saturday Q. He made some decisions. He placed some calls. Continue reading if you’d like the details, but the summary is that it takes two men to do what one Lily does.
WARM-O-RAMA:
We took em to 100. Tie Fighters, The Junk Science, some stretching, and 10 burpees for Snitch, who I’ve never seen come in late, ever, so he must have had some serious business to do this morning. I didn’t ask but I’m betting Cheet Sheet was similarly relieved when he arrived.
THA-THANG:
The first part of this BOGO was to discover that our Non Privately Owned Naturally Occurring Mineral Formations (NOPO-NOMIFs) were just laying there beneath the trees, as nature presumably left them. Partner AMRAPs as some stragglers caught up, curls, presses, rows, more curls. All I know is that a lot of you have way more reps in you than I do.

Catch Me If You Can w/5 burpees up baby Everest and down the Dragon. Deposit the NOPOs and begin the second part of the BOGO.

We built pyramids on the Cloud, with Crawdad bringing out his famous Louisiana Whistle. Box Jumps, Irkins, Dips, Derkins, Merkins. Unless you cut your reps, your arms were jelly.

Recovering on our feet, we made our way to the dustbowl and some Doras. 200 reps and then another 100 of whatever you wanted.

Back to AO for Mary AND a visit to the ATM.

Welcome Scott W, Billy Goat!

CIRCLE OF TRUST/BOM:
Your F3 friends are a deep and wide pool of help and challenge. You’d be nuts not to lean on them when you need to. It would be a waste to not be challenged by them. You’d be foolish not to step in and try to lead.

Jail Break with a Parting Gift from Your Q

THE SCENE: Slight chill in the air. APPARENTLY, there’s a nice moon this morning, I don’t know, ask Aladdin. A nice, soft glow from a newly fixed street light. 

F3 WELCOME & DISCLAIMER

Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? 

WARM-O-RAMA:

Little Baby Arm Circles Forward/Backward x10

Windmills x10

THA-THANG:

JAILBREAK @ THE EQUALIZER!! 

  • “Oldest” F3 HIM picks a card (has been coming to F3 the longest)
  • Jailbreak to the location on the card
    • Wagon Wheel with the six
  • Complete exercise on the card
  • 10 count while next “oldest” HIM chooses a new card
  • Q has the right to veto a card (if the location is too close to the current location)
  • Locations and exercises:
    • Splash Pad 
      • 30 Dips 
      • 30 Incline Merkins
    • Flag Pole 
      • 30 Dips 
      • 30 Plank Jacks 
    • Dock
      • 30 Incline Big Boys 
      • 30 Squat Jumps 
    • PlayGround 
      • 1 Round of Rocky Balboas 
      • 30 Smurf Jacks
    • Stonehenge 
      • 1 lap of Walking Lunges 
      • 30 Side Straddle Hops 
    • Tennis Courts 
      • 1 Bear Crawl Lap 
      • 10 Imperial Walkers @ Corners 
    • Basketball Court
      • 30 Jump Shots 
      • 30 Monkey Humpers 
    • Return to A.O. 
      • 30 Pickle Pounders 

MARY:

Let’s just stretch on our own. Everyone gets to keep the card of their “favorite” location from the Jailbreak. Souvenirs will NOT become a normal thing at a Blindside Q

COUNT-OFF & NAME-O-RAMA

8 HIMs no FNGs (thank goodness, because I only had 7 cards to hand out)

CIRCLE OF TRUST/BOM:

Counsel (Right Judgment): With the gift of counsel/right judgment, we know the difference between right and wrong, and we choose to do what is right. A person with right judgment avoids sin and lives out the values taught by Jesus. The gift of truth that allows the person to respond prudently, and happily to believe our Lord. 

Counsel is the perfection of the cardinal virtue of prudence. Prudence can be practiced by anyone, but counsel is supernatural. Through this gi4 of the Holy Spirit, we are able to judge how best to act almost by intuition. Because of the gi4 of counsel, Christians need not fear to stand up for the truths of the Faith, because the Holy  Spirit will guide us in defending those truths.  

 

ANNOUNCEMENTS:

Close the week out strong!

Active Recovery

THE SCENE: 63 cool and cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

4 PAX Pre-rucked

10 arm baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence

mosey to tennis court
THA-THANG:
Tabata work: 8 exercises :20 work :10 rest 8 rounds 1 minute shuttle run for active recovery in between exercises

  • Burpees
  • Squats
  • Skater hops
  • reverse lunges
  • Mountain climbers
  • flutter kicks
  •  Merkins
  • Hello Dollies

MARY:
N/A
COUNT-OFF & NAME-O-RAMA
8 pax 0 FNGs
CIRCLE OF TRUST/BOM:
There will be days when the struggles and burdens placed on our shoulders seem to much and yet you feel something more ominous looming. You will hear a voice pushing you to keep fighting for what you believe in and who believes in you! God called you to be a warrior! When you draw your sword, you will be helpful that you had your brothers helping to keep it sharp. Now to fight! AYE!
MOLESKIN:
Lots of prayers and intention s
ANNOUNCEMENTS:
Lunch today at Pokeworks