F3 Knoxville

Tag: Matlock

500+ Side Straddle Hops 4 U

F3 Q: Saturday, February 4th, 2023 

0700 – 0800 

[ The Scene ] 

  • Cold as balls (23 degrees)

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

It’s cold but you will not regret coming out here and getting better this morning 💪

[ Warm o Rama ] 

  • SSH: 51×4 IC 

[ The Thang ] 

(Mosey to the Pav)

(1) February Metric Workout Prep 

  • 4 rounds 
  • R1
    • 5 pull-ups 
    • 5 incline merkins 
    • 5 BBS
    • Run to the rocks near the gate: 25 rock curls
  • R2
    • 10 pull-ups 
    • 10 incline merkins 
    • 10 BBS
    • Run to the rocks near the gate: 25 ruck curls 
  • R3
    • 15 pull-ups
    • 15 incline merkins 
    • 15 BBS
    • Run to the rocks near the gate: 25 rock curls 
  • R4
    • 20 pull-ups 
    • 20 incline merkins 
    • 20 BBS
    • Run to the rocks near the gate: 25 rock curls

Hold a wall sit in the Pav when done with all 4 rounds 

10-count? Nay. 52×4 SSH? Yay.

(American Indian run to the bottom of Everest – periodically stopping at stop signs for 10 push-ups and 10 squats)

(2) 5s to the stump and back 

  • pavement: man makers 
  • Stump: squats 
  • 4+1

52×4 SSH

Run to the mulch path, and then to the top of the Coliseum.

Run up the mulch path to where you can see the mountains — execute the core 4

  • 25×4 American Hammers
  • 25×4 Flutter Kicks
  • 25×4 LBCs
  • 25×4 Hello Dollys

50×4 SSH

(Mosey to the benches to the right of the Coliseum)

  • 5s (Dips + Decline Merkins)

50×4 Rocky Balboas

(Mosey to the Coliseum)

  • Ring of fire dealer’s choice – do the exercise for 10 reps on a 4-count, run to the the top of the admin building, and then back (did this 2x)

50×4 silent SSH

Mosey back to the AO (Balls To The Wall for the last light post path)

[ Mary ] 

SWS, or as it was amazingly pointed out, it is now SWMS (Stretching With Married Steam)

[ COT ]

  • # off – 15 
  • Name o Rama 
  • FNGs – 0
  • BOM

Two Words: Don’t Forget 

Megan and I went to a wedding last night, and then a few hours later went to the funeral and burial of my grandfather. The beginning of a new life and the celebrating/mourning of a life well lived. As the newly-wed couple were exchanging their vows at the wedding last night, these two powerful words popped up in my head: don’t forget. Don’t forget the vows I made to my wife 3 months back, or the man I promised her to be. Then today, we fellowshipped with a hundred or so folks, not forgetting the HIM that my grandfather was.

Because the reality is, at least for me, is that it is easy to forget. In the busyness and distractions of life, it’s easy to forget things. “Don’t forget” has been all up in my face the past week, and these two back to back events really hit home.

BlackJack BeatDown

THE SCENE: A cold invigorating gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side straddle hops, 15 mountain climbers 10 squats,15 American hammers, 8 count motivators,10 BBS, 7 merkins
THA-THANG:
We gathered around a deck of playing cards, cardboard cards, and a speaker as the rules were explained

Each suite had an exercise associated to it, there were four separate exercises a suite could use, however only one at a time on the cardboard card, each suite usually followed a body part theme. The amount of reps would be determined by the number on the card. Face cards followed suite however numbering followed J-11, Q-12, K-13. Aces and Jokers were laps, 1 and 2 laps respectively. 5-6 minutes for each set of exercises before cardboard was cycled. Each member of PAX drew a card for involvement and motivation. Due to nature of AO and day, CMU’s were used, however were not integral to exercise. Rapid luck of the draw fun, with great music accompanying.

CIRCLE OF TRUST/BOM:
I was ignorant to Gods word for most of my life, passing it off as nothing I could use, having not been raised to value it like I should have, I never read the bible, I never went to church, and I never prayed. When my mom passed away, I was told that this was part of God’s plan, and that’s not what I needed to hear at the time, and it ended up turning me away from Him entirely. When my Dad passed away, and I went to live with Waxjob (Joshua Brady) and his family, I saw how they were able to find comfort through Christ, and it opened me up more and more to the idea of God, and I started seeing God in my life more and more, I noticed Godly people and Godly things. Eventually I was able to conclude that God is real, Jesus died on the cross for us, and being able to look at things through eyes of benevolence instead of random chaos, it made dealing with my past traumas so much easier, and I felt myself become a better person because of it. Most recently Cardinal passed away, and when I heard the news I had to sit down and cry, especially when I learned that he had two children, and feeling what they felt, it broke me, seeing Cardinal Jr at the Rampart convergence, and seeing him cry because he missed his dad, he missed those memories he’d never have, he missed his voice and his love, I cried because I missed those too, and that hug I gave Cardinal Jr I hope was what he needed, because it’s what I needed. He’s got this, his sister’s got this, I pray they can find comfort in Christ the way I did.
MOLESKIN:
This was my VQ, and it was certainly a special one, I find it went well and the PAX enjoyed it, thank you to everyone who came out and showed their support and worked out with me, I hope to lead more in the future, and I’m excited for what that future holds. Take care, stay safe, stay hydrated.

Christmas in Philippines 2022 Asylum

One comment

THE SCENE: cloudy temp 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivator x 5, slow tempo squat x 10, baby arm circle x 10, overhead claps x 10 flutter kicks in cadence 4 count, mosey to pavillion and Piriformis stretch x 10 secs hold, butt touches squats

THA-THANG:
Merkins x 10 and mosey around Pavillion, heel raises x 10, mosey around pavilion, bigboy sit up x 10 and mosey, flutter kicks x 10
Mosey to the bottom of the Cardiac trail

2 turns and on top 1st exercise Merkins, down back to bottom, repeat with 2nd exercise flutter kicks eack turn, 3rd jump squat, 4th bobby hurleys

Mosey to the to the dragon trail and stop every 3 rd light pole bobby hurley, up to the 4 th pole stations

And Pick and charge all the way to Coliseum

All 4 stations  3 exercises Merkins, Dry docks wide merkins, 2nd lap Bigboy, flutter kicks and Hello Dolly 3 rd lap Squat Bobby hurley and Jump squat

Then Mosey back to Haslam rock and back to pavilion and Piriformis stretch and dip And back to AO

MARY
4 stations high knees side straddle and rocky balboa

Recove

MARY

COUNT-OFF & NAME-O-RAMA
16 Hims brave the workout
CIRCLE OF TRUST/BOM:
Be thankful for health, finance and peace during this Christmas Season.
Christmas is to celebrate peace

Ride the BLIMPS for the Dock to the Summit

THE SCENE:  One word CHILL. It was 27 degrees.
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Tempo Junk Science (40 Merkins), Cherry Pickers, Windmills, Rockettes, Tie Fighters, Rocky Balboas, Suicide Sprints with Bobby Hurley.
THA-THANG:

  • Big Boy Sit-ups (5) at the bottom of Baby Everest Run to the Top for 1 Man Maker
  • Grab a coupon for 15 ea. of Curls, OVHD Presses & Tricep Extensions
  • A Circuit BLIMP Progression – Parking Lots to Circus Maximus, to the Dock, Up Cardiac & Stop at the Large Christmas Tree
    • Six (6) Stations that Add a Workout to the Series:
      – Bearpees (5)
      – Lt. Dan’s (10)
      – Imperial Squat Walkers (15 – 4 Count)
      – Mountain Climbers (20)
      – Plank Jacks (25)
      – Sumo Squats (30)

MARY:
Not needed.

COUNT-OFF & NAME-O-RAMA
4 HIMs of Hands, Matlock, Pac-Man & Sawdust
CIRCLE OF TRUST/BOM:
Jesus came not to be served, but to serve. May we seek ways to serve others this Advent season as we prepare for the coming of our Lord.
ANNOUNCEMENTS:
Second (2nd) F Lunch at Yassin’s near Conn’s in Peters Road shopping center. Rocky Hill Christmas Parade (03-Dec-22). Matlock speaking at Emerald Youth about F3 (01-Dec-22).

Mailbag Monday

We properly disclaimed!
Coolio bears all responsibility for anything that happens out there.
THA-THANG:
Today’s workout was sponsored by the pax and all the post-Thanksgiving mail that was received. It was an eventful long weekend and we were able to explore some of the more interesting details.

It’s true that none of us can outrun mortality, but practitioners of Junk Science can rest easy knowing that they’ve certainly, definitely, allegedly bought themselves a ten year delay.

Side straddles were hopped, shoulders were blasted, yoga-pose stretches were bungled, but with sincerity.

The Cloud awaited and on it we 5/10/15ed some Box Baby Box Rows.

Things got serious. We visited the Dark Webb. We made it all the way down to the famed Eighth Level, where the Q was beyond his ability to lead. It was the perfect time to Have a Nice Day.

We Curlsed for the girls, and then we got on the TB Rocket Ride, which is a little excursion on Cardiac in memory of certain Thanksgiving deprivations some of us may have endured in the past.

I had planned some bear crawling, but we ran out of time. Next Q.

CIRCLE OF TRUST/BOM:
A rabid HS football fan has me praying for justice and mercy.

ANNOUNCEMENTS:
DM Hands and tell him you’re coming to the Rocky Hill parade on Saturday!