F3 Knoxville

Tag: Inspector Gadget

Life To The Full – The Equalizer 4-8-22

THE SCENE: Approx 42 degrees and breezy with a mostly clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops IC x 5; feet together reach for toes 15 seconds; feet apart reach for each <right, left, middle>15 seconds each; Little Baby Arm Circles IC x 5 each way; Tempo Merkins IC x 5; Downward Dog hold for 20 seconds; Tempo Squat IC x 5.
THA-THANG:
* Two lines of cones were placed 20 yards apart in the front parking lot of the AO.  The workout consists of 3 Rounds – each containing a movement technique for 20 yards from one cone row to the next, 10 reps of a high-plank core exercise, a 20 yard uphill Crawl Bear back to the start, 10 Burpees, and a prescribed amount of laps around the track.  The PAX set goals of 1a – don’t stop moving and 1b – finish the workout on time.  Both goals were met.

  • Round 1:
    • 20 yard Imperial Walker
    • 10x Shoulder Tap Merkins
    • 20 yard uphill Crawl Bear
    • 10 Burpees
    • Run 2 Laps around the track
  • Round 2:
    • 20 yard forward lunge
    • 10x Bird Dog (2=1)
    • 20 yard uphill Crawl Bear
    • Run 3 Laps around the track
  • Round 3:
    • 20 yard Toy Soldier
    • 10x Switch Climbers
    • 20 yard Uphill Crawl Bear
    • Run 4 Laps around the track

MARY:
Early finishers circled back around the track to join the Six and encourage them to press on to the finish.  Once all were in a 60 second Canoe Hold was enjoyed by all as time expired
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
“Every man has two lives, and second one begins once he realizes that he only has one.” -Unknown

Are you making the most of your days?  Jesus described the shepherd / sheep relationship as one in which the sheep are given a life that is far beyond what they could ever imagine for themselves.  David described this life from the prospective of a sheep, and it’s so desirable.  Jesus wants everyone to have a life through him that blows away all of their limited beliefs about what life can be, and there are brothers at F3 who can help guide you to that path if you feel like something is missing in your life or if you know that you’re currently off track.
MOLESKIN:
John 10 and Psalms 23
ANNOUNCEMENTS:
Flag Handoff at The Equalizer – Friday 4/15.  Be there or be square.

Letting the Dice Control Your Fate…

THE SCENE: We’ve decided that we welcome warmer weather whenever it decides to show up.

F3 WELCOME & DISCLAIMER: done and done 

WARM-O-RAMA:

Blindside’s Standard Warm-up: 

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Abe Vigoda IC x10| Tempo Squats IC x10 

THA-THANG:

Mosey up to Splashpad and partner up:

One partner runs to the BathHouse does 5 pullups and returns around the loop back to the Splashpad. The other partner rolls the dice and does the exercise and # of reps rolled. If they finish those before the runner returns, roll again. When the running partner returns, they complete the last set rolled. Switch, rinse, repeat. 

Exercises on Dice:

  • Burpees
  • Squats
  • Merkins
  • Hello Dolly
  • Flutter Kicks
  • BBS

Reps on Dice 

  • 5
  • 10
  • 15
  • 20
  • 25
  • 30

Fellowship Mosey™ back to AO

MARY:

Stretching with Blindside 

COUNT-OFF & NAME-O-RAMA

7 HIMs; 0 FNGs; 2 Pre-Ruckers 

CIRCLE OF TRUST/BOM:

“To Laugh Often & Much” by Ralph Waldo Emerson

To laugh often and much;


to win the respect of the intelligent people


and the affection of children;


to earn the appreciation of honest critics


and endure the betrayal of false friends;


to appreciate beauty;


to find the best in others; 


to leave the world a bit better


whether by a healthy child,
a garden patch,

or a redeemed social condition;


to know that one life has breathed easier 


because you lived here.


This is to have succeeded.

 

MOLESKIN:

This poem was read at my aunt’s funeral yesterday by her sisters. As I was listening to it, I immediately thought of F3 and its mission. Taking the Daily Red Pill of F3 is something that connects with this poem. Realizing that it is not recognized at work, or accolades in other places, but it is finding the best in others, it is leaving the world a little bit better, and all the other things that this poem mentions. 

ANNOUNCEMENTS:

April 15th Flag Changeover at the Equalizer! 

May 6th CSAUP at Haw Ridge 9 pm-Midnight

Fooled Again

THE SCENE: Breezy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Windmills, Rockettes, Grady Corns
THA-THANG:

Bermuda Triangle

  • 20 BBS, bear crawl up, 20 VUps, crawl bear down, 20 imperial walkers, mosey back to the start
  • Two more rounds, halving the reps each time
  • 20 Squats, lunge up, 20 GA cheerleaders (in School Zone’s honor), lunge down, 20 burpees (a real crowd pleaser)
  • A round of 10
  • Mosey to splash pad for elevens: 10 step-ups or box jumps at the pad, 1 pull-up at the bathhouse, etc.
  • Fellowship Mosey™️ to the AO

MARY:
Cherry pickers
COUNT-OFF & NAME-O-RAMA
13 HIMs. Great crew. Great morning.
CIRCLE OF TRUST/BOM:

Thankfulness.

MOLESKIN:
Normally our fellow park goers appear more interested in misdemeanor possession than grand larceny, but many PAX returned to find their keys missing. We will not comment further as the investigation is ongoing.
ANNOUNCEMENTS:
April 15 — Show up for a great day to celebrate The Equalizer ⚖️  and the passing of the flag to Ribbed, a true HIM.

CMU Suicides is DEFINITELY Something You Love

THE SCENE: Pretty chilly, but ok. 

F3 WELCOME & DISCLAIMER: Done and Done Semi-OK

WARM-O-RAMA:

Blindside’s Standard Warm-up: 

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Windmills IC x10 | Tempo Squats IC x10 

THA-THANG:

DogPound CMU Suicides: Mosey with CMUs to Marina parking lot. Drop CMUs at the entrance (Off to the side per La-Z-Boy, as there could be cars… and there were). Run to first light pole do 1 rep of three exercises, return to CMU to do 1 Curl-Press. Run to the second light pole and do two reps of the exercises and return to CMU for 2 Curl-Presses. Repeat up to 5. After the set of 5 Curl Presses, grab CMU and mosey to the last light pole you went to. This is now your starting point for Round 2. 3 Rounds. 

  • Round 1:
    • Burpees 
    • Jump Squats 
    • Merkins 
  • Round 2: 
    • Burpees 
    • Imperial Squat Walkers 
    • Diamond Merkins
  • Round 3: 
    • Burpees 
    • Jump Squats 
    • Merkins 

MARY:

She didn’t show up this morning, like most of the rest of the DogPound regulars… 

COUNT-OFF & NAME-O-RAMA

3 HIMs; 0 FNGs

Blindside, La-Z-Boy, Inspector Gadget

CIRCLE OF TRUST/BOM:

“If you don’t give 100% on something you love (family, friends, etc.), how much are you going to give when it is something just as important, but is something you just ‘like’?” -Coach Prime (Deion Sanders to his team at Jacksonville State)

Just Another Merkin Monday…

THE SCENE: AB Morning with a slight wind

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SHH IC x20 | LBAC each way IC x10 | A little bit of This. A little bit of That | Michael Phelps | Tempo Squats IC x10 

THA-THANG:

Ghostman Baseball at the Flagpole. Partner up and one partner runs to first, completes the exercise, returns home while their partner does the Home exercise. Switch when running partner returns. Second round: Run to 1st, do the exercise, run to second, do the exercise, return home. Continue the pattern until you reach home. You do not need to run back from home. 

  • First Base 
    • 15 Merkins 
    • CDD at Home 
  • Second Base 
    • 15 Diamond Merkins 
    • Dips at Home 
  • Third Base 
    • 15 Wide Merkins 
    • Incline Merkins at Home 
  • Home Plate 
    • 5 Body Builder +’s 
    • Pick up the SIX 

Fellowship Mosey through Hans Memorial Field to RockPile for a “Reacher Curl Circut” 

  • 25 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 10 Pullups → Mosey back to RockPile
  • 20 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 8 Pullups → Mosey back to RockPile
  • 15 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 6 Pullups → Mosey back to RockPile
  • 10 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 4 Pullups → Mosey back to RockPile
  • 5 Curls, OHPress, Tri Ext. → Mosey to BathHouse
  • 2 Pullups → Mosey back to RockPile

 

MARY:

There just wasn’t enough time.

COUNT-OFF & NAME-O-RAMA

13 HIMs; 3 Pre-Ruckers; 0 FNGs 

CIRCLE OF TRUST/BOM:

The hardest day to read your Bible, work out, or do anything is the day AFTER you don’t do it. 

ANNOUNCEMENTS:

2.0 Friendly Beatdown at the Equalizer on Friday 2/18 at the normal time (5:30), no Pre-Ruck. Breakfast afterward. 

Subscribe, Download, and listen to the F3Knoxville Family of Podcasts  

Convergence 7/2 at JUCO 

Bro-lympics are coming back in November