F3 Knoxville

Tag: Hans

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.

The Long Route to Unity

THE SCENE: Sticky. Clear. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Grady Corns IC | SSH IC
  • Mosey to playground.
  • 10 Pull-ups, 20 Merkins, 30 Squats

THA-THANG:

Do a lap.

Bermuda Triangle for legs. – Squats. Pickle Pointers. Monkey Humpers. 20 each plus 20 SSH at each corner. Lunge between stations. When finished, lunge in opposite direction to wait for six.

Run around stonehenge to dock.

Mucho chesto. Regular, wide, diamond, stagger left, stagger right—10 each. Rinse & repeat.

Triangle for legs. Half the reps.

Around stonehenge to loading zone for welsh dragon until PAX seriously discussed mutiny.

MARY: Tabata. 40on 15off

  • Low Plank | V-Ups | BBS | Box Cutters
  • Flutter Kicks | American Hammers | LBCs
  • Hello Dolly

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Paul wraps up his letter to the Romans encouraging unity. Rome was a melting pot—plenty of opportunities for discord, not unlike our context. Where can we bring unity?

Wednesday Morning @ The Equalizer 8/4/21 – High Places

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch your toes (20 count), Tempo Squats – sumo stance and hold at the bottom, Windmills, This & That, Calf/Achilles stretch (20 count each side), Mosey to the rock pile

THA-THANG:

Complete the following in order:

  • A: 3 times through this cycle before moving to B
    • A1: deadlift to straight arm overhead raise (10)
    • A2: Rocky Balboa – toe tapping your rock (10)
    • A3: American Hammers (10)
  • B: 2 times through this cycle before moving to C
    • B1: Wood Splitters (side to side overhead raise) (20)
    • B2: Reverse Lunge, straight arm extension with rock, and twist (10)
    • B3: WW1 sit-ups – place rock between legs on first up, retrieve rock on second up.  Count rep when rock is retrieved (10)
  • C: 2-4-6-8-10-12 – complete 2 reps of each exercise, then 4, then 6, and so on to 12 before moving to D
    • C1: Halos – pull rock from left hip to right should, around back of head to left shoulder, and lower to right hip, then reverse
    • C2: Goblet Squat
    • C3: Mountain Climbers
  • D: 1 time before moving back to A
    • D1: karaoke run to midfield
    • D2: switch stance and continue karaoke to other side of field
    • D3: sprint back to your rock and start back on A

Time was called at 6:03 for all PAX to return their rocks to the pile and mosey to the Flagpole for 8 minute abs.

MARY:
Completed a run around the tennis court in 40 seconds to round out 1 mile of running for the morning
COUNT-OFF & NAME-O-RAMA
8
CIRCLE OF TRUST/BOM:
Word on King Hezekiah and how to deal with aspects of our lives that are distracting us from a committed relationship with God.

2 Kings 18:3-7 – [Hezekiah] did what was right in the eyes of the Lord, just as his father David had done.  He removed the high places, smashed the sacred stones, and cut down the Asherah poles.  He broke into pieces the bronze snake Moses had made, for up to that time the Israelites had been burning incense to it.  Hezekiah trusted in the Lord, the God of Israel.  There was no one like him among all the kings of Judah, either before him or after him.  He held fast to the Lord and did not cease to follow him; he kept the commands the Lord had given Moses.  And the Lord was with him…

MOLESKIN:

God wants a relationship and sometimes we’re unwilling to commit because of certain aspects of our lives that we’re afraid of being asked to let go of.  Remove your high places and smash your sacred stones.  God’s rewards will far outweigh what you’ll leave behind.

An Even Rad-er Ladder

THE SCENE: 70 & pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Baby Arm Circles IC | Grady Corns IC
  • Windmills IC | SSH IC
  • Short Mosey to playground.
  • 10 Pull-ups, 20 Merkins, 30 Squats
  • Lunge toward splash Pad

THA-THANG:

Mosey to Splash Pad. Descending Ladder.  Do 12 exercises, take a lap, and drop the top one. Do 11 exercises, take a lap, and drop the top one.  Etc…

  • 12 — 4-Count Shoulder Taps
  • 11 — 4-Count Hello Dolly
  • 10 — Lunges (each leg)
  • 9 — Diamond merkins
  • 8 — Squats
  • 7— CDD
  • 6 — WWI Sit-Up
  • 5 — Dips
  • 4 — Step-Ups (each leg)
  • 3 — Single-leg Bridge (each leg)
  • 2 — Single-leg deadlift (each leg)
  • 1 — Burpee

MARY:

  • Brief Fellowship Mosey & then a full mosey to beat the clock

COUNT-OFF & NAME-O-RAMA

7 PAX

CIRCLE OF TRUST/BOM:

“Jesus Christ is the same yesterday, today, and forever.” ‭‭Hebrews‬ ‭13:8‬ ‭

We can count on Jesus. He’s not fickle, he’s not unsteady. His love is unwavering. And the Grace available to us because of his sacrifice is enough for anything we can throw at him.

As a parent, as a husband, as a leader, that’s a characteristic that I want to emulate. I want to be a steady leader, an unwavering husband, and the type of father that my boys can always count on.