F3 Knoxville

Tag: Choir Boy

TRIP TO COLOMBIA

THE SCENE: 40s and damp
F3 WELCOME & DISCLAIMER👌
WARM-O-RAMA:
OHC, LBAC(f), LBAC(b), Cherry Pickers, Windmills, Temp Merkins, Mountain Climbers, Tempo Squats, SSH
THA-THANG:
Mosey to small Hill on the East side of the Park:

  • COLOMBIAN NECK-TIE: PAX do varying distance runs and back with increasing colombian neck-ties upon each return to start. Each did about 13 rounds on avg.
  • Mosey to Playground for Aiken Legs: 20 Box Jumps, 20 Lunges, 20 Iron Mikes, 20 Squats
  • Mosey to CMU Parking Lot.  4 Corners: sets of 10,15,20,25 of the following exercises with CMU:
    • Merkin Overs
    • Curls
  • Line up on curb and Battle Buddy Up for DORA: 50 Burpees, 100 Flutters (4ct)

MARY:
No time
COUNT-OFF & NAME-O-RAMA
26 Strong
CIRCLE OF TRUST/BOM:
Proverbs 1: The beginning of wisdom starts with the fear of the Lord.  Do you fear the Lord, or man?
MOLESKIN:
N/A
ANNOUNCEMENTS:
Arsenal Launch.

Wet Jenga at The Equalizer

THE SCENE: Windy with a little rain

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills IC
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Head to pavilion. We’re playing Jenga. Pull a block—blocks have an exercise written on each side—pick an exercise—and do 15 of it. Blank block: cardio. Tower falls: take a lap.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Attitude—my predetermined outlook—so often determines whether I have a good day or a bad day. My attitude, more than anyone else’s actions, so often determine whether I’m a kind & patient father, a caring & attentive husband, a measured & thoughtful leader, or just a impatient, impossible to please jerk.

If I choose to start my day reflecting on what I have to be grateful for; if I ground myself in what is true & right and take 90 seconds to acknowledge how blessed I am—I pretty reliably have a good day; because once I stipulate that the best things I have, the essence of life, the stuff that actually matters—that I haven’t earned or deserved it; everything else tends to become the cherry on top.

So let’s take a moment. And each share one thing we’re grateful for—and let’s think about the things we take for granted and what a gift those things really are. 

 

Keep a movin

THE SCENE: 21 but felt like 12
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Imperial Walker x15, Squats x10, HR Merkins x10, BAC x10 both ways, cherry picker x5, high knees and butt-kickers.

THA-THANG:
Mosey to playground for 7’s

  • Pull-ups at playground and v-ups at top of Bermuda Triangle.

Mosey to splashpad.

  • 20 dips + 20 decline merkins followed by lap around parking lot
  • Rinse and Repeat x5

Mosey to flag for 4 corners around track.

  • Corner 1 — 5 pull-ups
  • Corner 2 — 10 merkins
  • Corner 3 — 15 big bois
  • Corner 4 — 20 Imperial squat walkers.

MARY:
Flutter-kicks x25, lbc x 10, side crunches x10 both sides.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
Matthew 5:3–12

[3] “Blessed are the poor in spirit, for theirs is the kingdom of heaven.

[4] “Blessed are those who mourn, for they shall be comforted.

[5] “Blessed are the meek, for they shall inherit the earth.

[6] “Blessed are those who hunger and thirst for righteousness, for they shall be satisfied.

[7] “Blessed are the merciful, for they shall receive mercy.

[8] “Blessed are the pure in heart, for they shall see God.

[9] “Blessed are the peacemakers, for they shall be called sons of God.

[10] “Blessed are those who are persecuted for righteousness’ sake, for theirs is the kingdom of heaven.

[11] “Blessed are you when others revile you and persecute you and utter all kinds of evil against you falsely on my account. [12] Rejoice and be glad, for your reward is great in heaven, for so they persecuted the prophets who were before you. (ESV)

Tabata at the equalizer

THE SCENE: 34 and cool with plenty of mist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
2 squats
THA-THANG:
mosey to the splash pad parking lot.

  • Tabata work out setup with 80 classics for background music.
  • 5 sets of 89 intervals – 40sec on with 20sec rests.
  • v-ups
  • suicides
  • jump squats
  • Merkins
  • monkey humpers
  • LBC
  • lunges
  • pickle pounders
  • Alternating side squats

MARY:
mosey to the flag for pickle pounders
COUNT-OFF & NAME-O-RAMA
all the things were said in the gloom.

Pinch Hitting

THE SCENE: 40s, dark, dry – Mouthwash saw a satellite.  You’re welcome.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
I was pinch hitting (at the last minute) for Doubtfire, who was banged up, so I honored him by hurting myself twice during the warmup.

SSH x 20 (4 ct) – tweaked my left knee

Windmills x 10 (4 ct)

Tempo merkins x 10

Little baby arm circles forward x 10 (4 ct)

Tempo squats x 10

Little baby arm circles backward x 10 (4 ct)

Michael Phelps

Some stretching – tweaked my right tricep

THA-THANG:
Mosey to the dock

7s between the dock with CDDs and the bathhouse with pull-ups

7s between the top of the Bermuda Triangle with burpees and the pavilion in the splash pad with picnic-table pull-ups

Lunges from the picnic tables to the fence and back

Incline merkins x 20

Karaoke from the picnic tables to the fence and back

Decline merkins x 20

Bear crawl from the picnic tables to the fence and back

Merkins x 20

Bernies from the picnic tables to the fence and back

Hand-release merkins x 20

Broad jumps from the picnic tables to the fence and back

WWII merkins x 20

Dips x 50

Mosey to the AO

MARY:

Australian snow angels x 10 (4 ct) courtesy of Stripped

Freddie Mercuries x 10 (4 ct) courtesy of Mouthwash

Hello Dollies x 12 (4 ct) courtesy of Snitch

COUNT-OFF & NAME-O-RAMA
5 PAX.  Ribbed left early because he had “a meeting,” which he first mentioned during the burpees, so . . . .

CIRCLE OF TRUST/BOM:
I’m still trying to be positive.  I’ve cut out the news and focused on my inner circle.  In noticing my kids grow up, I’m sad that the time has gone by so quickly and that they are not little anymore.  I’m trying to be happy because those times happened and these times are happening now and not sad because those times are gone.  I’m trying to look at the last year not as a lost year of our usual events but as a pause year – a year of slowing down and taking everything in at that moment that we might have otherwise been too busy to fully appreciate.  It’s not always easy to do.  Like I said, I’m trying.

”Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”  Galatians 6:9.

MOLESKIN:
Prayers for Ribbed’s wife and Doubtfire (separately, not together – that would be weird)

ANNOUNCEMENTS:
I’m sure there is something, but we couldn’t think of anything at the time.