F3 Knoxville

Tag: Hot Tub

Look For Opportunities, Not Excuses

THE SCENE: Upper 60s, sun rising, birds chirping
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
146th day of the year, 219 remaining

Mother’s Day in Poland

National Sorry Day in Australia

National Paper Airplane Day in the U.S.

On this day in 1868, the impeachment of President Andrew Johnson ended with an acquittal by one vote.  The PAX did not know how many senators voted for impeachment.  The answer is 35.

SSH x 35 (4 ct)

5 burpees since the PAX answered incorrectly.

Rockettes x 10 (4 ct)

The PAX answered incorrectly when asked where Andrew Johnson was from.  The PAX said TN.  The correct answer is NC.

5 burpees

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Tempo squats x 10

The PAX correctly answered that Andrew Johnson served as the mayor of Greeneville, TN, so no more burpees before moseying.

THA-THANG:
Mosey to the steep hill to the left of the splash pad, which had never been used before and does not yet have a name.

Tomorrow is my 21st wedding anniversary, so the rest of the workout is brought to you by the number 21.

21s (like 7s and 11s just more of them) up and down the hill

Merkins at the bottom

Big Boy Sit-ups at the top

Mosey to the splash pad

Using the tables and benches – 21 box jumps, 21 dips, 21 pull-me-up rows, and 21 decline merkins

Run around Stonehenge when done and until the six arrives.

Mosey to the bathhouse

21 pull-ups

Mosey to the dock

21 Carolina Dry Docks

Mosey to the Flag Pole

One minute of silence followed by a 21-merkin salute in cadence in honor of the upcoming Memorial Day holiday.

Mosey to the AO

MARY:
No time, but we did 231 BBS during the 21s, which means we also did 231 merkins, not counting the merkins we did outside of the 21s.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
America is known as the land of opportunity.  It seems like people today would rather have an excuse than an opportunity.  There are plenty of excuses out there for not being your best, doing your best, for not getting out in the gloom in the early morning, for not working hard, for not pushing yourself to your full potential, etc.  But, there are also plenty of opportunities to be better, do better, show up, work hard, step up, etc.  Look for opportunities in life, not excuses.

MOLESKIN:
Prayers for Ribbed’s wife, Lillydipper, Jinxy, Blindside and his wife and their efforts to improve their job situations, Cavalier and his family, Surplus for fartsacking, and Doubtfire for not holding up his HC.  Apologies if I missed any.

ANNOUNCEMENTS:
CSAUP at Dog Pound on 7/24

Envelopes of Possibility

THE SCENE: Nice and warm. 63 degrees give or take
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
It was by birthday Q so we started off nice with 43 4ct SSH’s which was followed nicely by some tempo merkins, mountain climbers, baby arm circles forward and back, some overhead claps, rockettes, and some rocky balboa’s.
THA-THANG:
So we had 7 stations with 7 envelopes with 2 sets of exercise in each envelope.  At each station, a member of the PAX was selected to open an envelope and pick one one the two sets of exercises to perform.

Stop 1 was Little Everest.  Exercise selected was run up 3 times with 5 burpees at the top each time.

mosey

Stop 2 was bottom of Cardiac.  Exercise selected was mosey to first bend, 20 merkins, bear crawl to next bend, 20 merkins, then run to top and wait on 6

mosey

Stop 3 was Bridge. Exercise selected was 50 walking lunges, 50 squats, and 20 4ct Monkey humpers

mosey

Stop 4 was light pole. Exercise selected was Route 66 with Merkins

mosey

Stop 5 was open Church. Exercise selected was 2 minute wall sit

mosey

Stop 6 was cloud. Exercise selected was 5 burpee box jumps

mosey

Stop 7 was pavilion.  Exercise selected was 20 table rows

mosey to Little Everest again for 3 times up as hard as you can go.

 

 

MARY:
She didn’t show up
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke on John Chapter 18 vs 36 Where Christ is being quizzed by Pilot about who he is and Christ reply’s “My kingdom is not of this world.  If my kingdom were of this world, my servants would have been fighting, that  might not be delivered over to the Jews.  But My kingdom is not of this world.”

If anyone should have felt hopeless it was Jesus in that situation.  He was going to be tortured and killed, and he knew it.  Yet he knew it wasn’t the end for him.  That his kingdom is not of this world and neither should ours be.  That evil may when for a short time, but our God triumphs over it in the end.  So we should be hopeful not hopeless in our times of trial, because we were made for something bigger.

 

 

 

Dirty Dozen

SCENE: 60ish & pleasant

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to Tennis Court. Twelve exercises on the whiteboard of fun. Do 12 reps of each and then take a lap. Go at your own pace & push somebody. Exercises were:

  1. Squats
  2. Box Cutters
  3. Diamond Merks
  4. Calf Raise
  5. Inch Worms
  6. Single Leg Bridge
  7. Hello Dolly
  8. Plank Jacks
  9. Hand Release Merks
  10. BBS
  11. Flamingo
  12. Dry Docks

MARY:

  • American Hammers IC
  • Australian Snow Angel
  • Cobra Kai

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

“So, friends, we can now—without hesitation—walk right up to God, into “the Holy Place.” Jesus has cleared the way by the blood of his sacrifice, acting as our priest before God. The “curtain” into God’s presence is his body.

So let’s do it—full of belief, confident that we’re presentable inside and out. Let’s keep a firm grip on the promises that keep us going. He always keeps his word. Let’s see how inventive we can be in encouraging love and helping out, not avoiding worshiping together as some do but spurring each other on, especially as we see the big Day approaching.”

‭‭Hebrews‬ ‭10:19-25‬ ‭MSG‬

It always irritates me when I go out of my way to take my kids somewhere fun & they end up complaining, because there is nothing standing in the way of them having a good time but their attitude; they are squandering an opportunity 

But when I think about why I’m out here, the three Fs; I’m guilty of the same thing sometimes.

My fitness is not what I want it to be. Mostly because I like cookies. There’s nothing standing between me & fitness but me.

Fellowship: there’s plenty of times that I pass up real fellowship in favor of keeping my head down and being too nervous or lazy to open myself up.

And faith. We read the passage; there’s nothing standing between us and a deeper, nearer relationship with Jesus but us.

The question I’m asking myself today is “how do I want to be growing and how do I need to get out of my own way?”

ANNOUNCEMENTS:

I Wanna Rock

THE SCENE:  Nice and 62 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start with 25 SSH on 4ct, To sidewalk for bb circles forward x10, jog to other end for bb circles reverse x10, jog back down for tempo merkin x10, mtn climbers x10, then Rockettes x10 on 4ct.

THA-THANG:
Mosey to get a rock. Once everyone had one we performed circuit of 1 min of exercise with rock, 1 min of SSH or High Knees, and 10 second recovery.  Did 5 rounds of

  • 1 Min Curls
  • 1 Min SSH
  • 1 Min OH Press
  • 1 Min High Knees
  • 1 Min Front Raise
  • 1 Min SSH
  • 1 Min Kettle Bell Swings
  • 1 Min High Knees
  • 1 Min Tricep Extensions
  • 1 Min SSH

Mosey to lower parking lot to rinse and repeat.

When done, left 3 rocks at drainage pile and carried the rest to baby everest.  Up baby everest 3 times with 2 burpees at the top.  Take Rocks back and time to circle up…

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Took a bit from Warren Buffet about how he asks his managers to judge their actions: By thinking about every decision or action they made appear in the newspaper for your family, friends, and neighbors to see.  Related it to the small things we do every day.  Not just the big things.  It’s the words that come out of our mouths.  The things we look at or click on.

Psalm 19:14

Let the words of my mouth and the meditations of my heart be acceptable in your sight, O Lord, my rock and my redeemer.

Hello Darlin

WARM-O-RAMA:
SSH, Tie Fighters, Butts-Up, Preachers, etc.
THA-THANG:
Unlike CMUs, rocks found in the woods can’t be thought of as private property, and they don’t seem like huge threats to children’s safety. There happened to be some (rocks not kids), so we took them out for a shuffle.

We did the Hands Fast Ten, then over to the Caribbean.

Laps around the islands, 20-15-10-5 reps each lap, with and without our naturally occurring, non privately owned and totally harmless companions. Q has to admit that he cheated his reps on the hand release merkins. Let this be a lesson to everyone that if you can’t do it, you shouldn’t Q it. Conway got Ribbed pumped up, and I failed Kentucky by not playing “Borderline” by MDNA. She was next on the playlist!

CIRCLE OF TRUST/BOM:
Lesslie Newbigin said that rational doubt always rests on faith and not vice versa.