F3 Knoxville

Tag: Earmuffs

100 Down at the DogPound

THE SCENE: The rain held off until almost the end

F3 WELCOME & DISCLAIMER Done and done well… sort of 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squat IC x10

THA-THANG:

  • Grab a CMU and head across the street. Leave CMU at the Parking Lot entrance, don’t worry, we will see them soon…
  • Mosey to Skatepark. Complete the exercises & reps. After each round, run up and over the wall (or around and do 1 Burpee), run along the wall and do 1 Squat Thruster where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up! Add 1 Squat Thruster each round
    • 100 SSH single count
    • 90 LBCs
    • 80 Mountain Climbers
    • 70 Squats
    • 60 Flutters 2 ct. 
    • 50 Merkins
    • 40 American Hammers 2 ct. 
    • 30 Shoulder taps 2 ct. 
    • 20 BBS
    • 10 Imperial Squat Walkers 
    • 5 Body Builder+’s 

MARY:

Waiting on cars while crossing the road, there just wasn’t time for Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 1 FNG (Peffercorn)

CIRCLE OF TRUST/BOM:

Decide. Commit. Succeed.

Thurs 7-14-22 at Dog Pound – We have pull-up bars??

THE SCENE: Full moon, still air, damp
F3 WELCOME & DISCLAIMER

Done, including the 5 pillars

WARM-O-RAMA:
Feet together – touch toes and hold for 20s.  SSH IC x 15.  Moving Imperial Walkers up to the road.  10 Lateral Plank walks to the left, then 10 to the right.  Mosey to the Back Bone for today’s BD.
THA-THANG:
PAX use various forms of movement between 3 stations, each with it’s own prescribed movement:

1 – Pull-Up / Merkin 11’s – perform one Pull-Up / Merkin super-set (starting reps = 10/1)

  • Crawl Bear downhill to the cones

2 – 10 Reverse Crunches

  • Sprint up the hill to the next set of cones

3 – 10 lunges (5 each leg); 10 downhill facing Squats

  • Mosey back to Back Bone for next Pull-Up / Merkin set

Once a PAX completes his last Pull-Up / Merkin set (1/10), he proceeds to the 2nd station to join in with whoever he finds there, and completes the workout with them at their pace.

MARY:
Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
14, including 2 down-rangers – Boomer (Tuscaloosa) and Walter (London)
CIRCLE OF TRUST/BOM:

We must be diligent in the spiritual warfare that wages on every day, especially as it relates to our children and online media.  This is not something to be trifled with.  Our children’s innocence is not something to be laid on the line in exchange for our own personal convenience.
MOLESKIN:
The Common Sense Census: Media Use by Kids Age Zero to Eight – https://www.commonsensemedia.org/sites/default/files/research/report/2020_zero_to_eight_census_final_web.pdf

– Some Stats:

  • According to the census report, kids watch an average of 39 minutes a day of online videos, more than double the amount of time devoted to online videos in 2017, when the survey was last conducted.  34% of children 8 and under watch online videos every day.  46% of 2-to-4 year olds and 67% of 5-to-8 year olds have their own mobile device (tablet or smart phone)
  • When looking at the sample of online videos viewed on YouTube, 95% of early childhood videos included some for of advertising, and one in five videos viewed by children 8 and under contained ads that were not age-appropriate.  Inappropriate ads ranged from violent video games, lingerie, alcohol, and politics.  Even in age-appropriate videos, inappropriate ads appeared 9% – 22% of the time.
  • The study also found that young children are primarily watching entertainment, not education content.  Almost a quarter of videos were classified as educational, thought most only touched on basic educational concepts, or filled the videos with toys or vicarious experiences.  Only about 4% of videos had a high educational value, meaning they taught topics at a developmentally appropriate level and went beyond simple or surface concepts.  Roughly three-quarters of videos children watched have weak or no educational value.
  • The amount of content is almost unfathomable, and YouTube isn’t monitoring it because there’s no way that they could be.  500 hours of content is uploaded every minute of every day.
  • The risk/reward of giving a young child access to YouTube is way out of whack

1 Peter 5:8 – Be sober-minded; be watchful.  Your adversary the devil prowls around like a roaring lion, seeking someone to devour.

Phillipians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

ANNOUNCEMENTS:
August 6 service opportunity – work day at the Cerebral Palsy Center near downtown

Birthday Q

THE SCENE: Warm, yet cool morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching with SSH mixed in.
THA-THANG:

36 of Everythang with a lap around the island every time

Merkins, Wide Merkins, Close Merkins, Dry Docks, Lunges, Side Lunges, Squats, Superman, Skaters, Flamingos, Calf Raises and LBC’s

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its been almost 5 months since I’ve been able to really join you men.  Something has been missing in my life and its been F3 this whole time. Glad to be back in the gloom with all of you.
ANNOUNCEMENTS:
Don’t forget the convergence on July 2nd. Please sign up if you are attending. Also, Earmuffs is going to be a grandpa. Blindside is working on the Dr. thing and pray for Sarah.

Stop Staring at the Sky and Do Good!

THE SCENE: Great morning for a workout! Not hot, but on the humid side
F3 WELCOME & DISCLAIMER Done and done adequately 
WARM-O-RAMA:
SSH IC x20 | LBAC IC x10 each way | Little of this; Little of that | Tempo Squats IC x10
THA-THANG:
Grab a CMU and Fellowship Mosey(TM) to Skatepark. Place at the other end and return for “100 Down”

Starting with 100 Reps, do each exercise the number of reps indicated, Mosey to your CMU after each exercise and do 10 Squat Thrusters

  • 100 SSH
  • 90 Flutter Kicks
  • 80 Shoulder taps
  • 70 Hello Dollys
  • 60 Squats
  • 50 Merkins
  • 40 Iron Mikes
  • 30 American Hammers
  • 20 Burpees
  • 10 Bodybuilder +

MARY:
5+ mins of PAX-lead Mary –> Flutter Kicks, American Hammers, Merkins, Cherry Pickers
COUNT-OFF & NAME-O-RAMA
4 HIMs; 0 FNGs –> Aladdin, Earmuffs, Zack Attack, & Blindside
CIRCLE OF TRUST/BOM:
Last Thursday, the Church celebrated the Feast of the Ascension, marking the end of the time Jesus spent on Earth after the Resurrection. In Acts, the Apostles watch Jesus ascend into the heavens & kept staring up at the sky. Those passing by noted that they don’t need to keep watch, Jesus will return the same way. Like the first Apostles, we don’t need to stare at the sky awaiting Jesus’ return but put our focus on the world and all the good we can do.

Skatepark Ladder of DOOM

THE SCENE: Beautiful morning!
F3 WELCOME & DISCLAIMER  Done and done goodish
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squats IC x10

THA-THANG:
Grab a CMU and head across the street. Leave CMU at the Parking Lot entrance, don’t worry, we will see them soon…

Mosey to Skatepark. Complete the exercises & reps. After each round, run up and over the wall (or around and do 1 Burpee), run along the wall and do 10 Squat Thrusters where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up!

  • Sometimes
  • 100 SSH
  • 90 Imperial Walkers
  • 80 American Hammers
  • 70 Squats
  • 60 Hello Dollies
  • 50 Shoulder Taps
  • 40 Flutter Kicks (2 ct.)
  • 30 Merkins
  • 20 Lunges (each leg)
  • 10 CCD
  • 5 BodyBuilder+’s

MARY:
Ring of Fires (Led by Trunk):

Merkins from 3

Squats from 3

COUNT-OFF & NAME-O-RAMA
9 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:

We only have 168 hours per week. 

“The happiest people spend much time in a state of flow – the state in which people are so involved in an activity that nothing else seems to matter; the experience itself is so enjoyable that people will do it even at great cost, for the sheer sake of doing it.” Mihaly Csikszentmihalyi

  1. Prioritize. 2. Be clear on what energizes us. 3. Stop making excuses and do what you need to do.

Why do some people get more done than others? They understand the difference between time management, which is a fixed amount & energy management which is elastic, malleable, and subject to change. Is what we are spending our energy on important? Is staying up an extra 40 mins worth that episode? Is focusing on menial, non-important tasks @ home or work worth being drained when it’s time to spend time w/ your M or 2.0s?

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.