F3 Knoxville

Tag: Inspector Gadget

No Tanks at the Gun Show

THE SCENE: Warm & dark.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Cherry Pickers, Grady Corns, Windmills
THA-THANG:
Various good-looking PAX took turns delivering a well-rounded, impromptu beatdown.

  • Pull-ups and merkins at the bathhouse
  • Jack Webbs and merkins at the splash pad
  • 7 of diamonds from the flag circle included such treats as CDD, BBS, Diamond Merks, VUps, Squats, More Squats, Squat Jumps, and some running
  • 21s, Rows, Overhead Presses at the rockpile
  • Fellowship Mosey™️

MARY:
Ring of fire, and some other stuff

COUNT-OFF & NAME-O-RAMA
13, including FNGs Animal House & Snow Bird
CIRCLE OF TRUST/BOM:
Headgear shared about God’s provision.

CMUs work for getting glue off of your fingers

THE SCENE: Damp but not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up stuff
THA-THANG:
Mosey to get a CMU. Then mosey to the far end of the front side lot along the field. At each parking lot line do two merkins, bear crawl to next and repeat to the last line (13). 

mosey back to start.
squat walk to line do a burpee, repeat to the last line.

mosey back to start. Rifle carry CMU and do 1 clean and press at each line.

Slow mosey back to start w/CMU. At start do two Sprints to end and sprint back.

walk with CMU and do two American swings at each line.

run a lap around the track w/o CMU. Hold plank till 6 catches.
once back walk with CMU while curling, at each line do 3 oh presses

REPEAT (got all in on second round except last exercise)

MARY:
Ring of fire up to 5 merkins, LBCs
COUNT-OFF & NAME-O-RAMA
6 pax
CIRCLE OF TRUST/BOM:

look for ways to serve/live others

MOLESKIN:

ANNOUNCEMENTS:
None

Q3—Just Playing Around

THE SCENE: Monday morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH*25

Rockettes *10

Cherry pickers *5

Grady corns *15

Baby arm circles *10

Reverse baby arm circles *10

Grady corns *15

.
THA-THANG:

Bear crawl/crawl bear/crab walk/glute bridges at tennis courts

Grapevine/ski jumps at basketball court

Monkey bars

Box jumps/step ups around the edge of splash pad

Lunge to the top of the hill, sprint down

Incline/decline merkins on picnic tables, LBCs

Hanging V ups/pull ups

Curls triceps rows with rocks

Carolina dry docks

More curls triceps rows with rocks

Slide down slide

Tempo dips and squats

Back to AO

MARY:
Stretching and ring of fire

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I love one specific part in the Bible story of Shadrach, Meshach, and Abed-nego, when the king gives them one last chance to bow down to his idol, and they tell him that God is able to save them from the furnace—“but if not”—if He doesn’t, they still are going to choose to follow God.

They beautifully show two companion principles that we each have to learn to balance—focused faith in Jesus Christ and complete submission to His will.

May we follow the perfect example of Jesus Christ as He prayed in Gethsemane “Not My will, but Thine be done.”  May our prayers help lift our hearts and desires to be in line with what God wants for us, for He loves us perfectly and knows what we need to experience to become our best selves.

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.

Matterhorn Partner CMU Circuit

THE SCENE: Gorgeous morning to burn off some goo…
F3 WELCOME & DISCLAIMER  Done. I’m not a pro, you’ll see soon enough
WARM-O-RAMA:
SSH IC x25 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squats IC x 10

THA-THANG:

Grab a CMU & Colonizer Run with Curls to the bottom of Matterhorn. Partner up, 1st Partner AMRAPs the exercises while 2nd partner runs to the Backbone for 5 pull-ups, repeat until each round is over. Partners then run together up Matterhorn for 5 Burpees together, return and start the next round

  • Round 1
    • Goblet Squats
    • Curls
    • CMU Flutters
  • Round 2
    • Imperial Squat Walkers
    • OH Press
    • American Hammers
  • Round 3
    • Squat Thrusters
    • Rows
    • BBS w/ CMU Raise
  • Round 4
    • CMU Merkins
    • SSH
    • LBCs
  • Round 5
    • Plank Jacks
    • Blockees
    • Hello Dolly w/ CMU overhead

MARY:
We were attempting to do a couple of Peter Parkers, the Q even let Tweet-E lead them as they are his favorite. HOWEVER, per the usual, Mr. Tweet-E took talked a little too much, so we only did about 1/2 of one.

COUNT-OFF & NAME-O-RAMA
16 HIMS; 1 FNG (Zack Attack); 1 Pre-Rucker

Mayberry, Junk, Tweet-E, BlueCross, GoatDish, Earmuffs, ExciteBike, Frosty, Inspector Gadget, JaggedPill, Aladdin, Tonka, Biscuits, ICP, ZackAttack, Blindside

CIRCLE OF TRUST/BOM:

“The only thing in your control is effort.
That’s all & that’s everything.” -Mark Cuban

Perseverance. It is a word that I have struggled with as of late. I am in the very late stages of my Ph.D. dissertation and all of the motivation MUST be intrinsic. I must continue to persevere. I must continue to put the effort in every day to finish. This lesson isn’t just for my dissertation, but also for my job, my family, and my relationship with my M.

ANNOUNCEMENTS:
CSAUP this Friday at HawRidge