F3 Knoxville

Tag: Matlock

The Hands Hot Lap

Perfect fall morning.
8 motivators, some other stuff, and then no Shoulder Blasters! Let it never be said that your Q doesn’t do anything for you. I saved your shoulders for Jack Webb.

We did the Hands Hot Lap – 10 minutes of running in a circle. There are some among us, I assume, whose watch told them how far they ran in those 10 minutes, what their pace was, what their heart rate got up to, and how many calories they are assumed to have burned. Your Q is skeptical of gadgetry and doesn’t care about the data: he just wants to be like Hands.

We made our way to the Pavalon for some partner stepover/table row/LBC 7s when Gibbler decided he’d had enough and made up a story about his wife having to go save lives at the hospital or something. Sometimes you have to make time for what’s really important, like Jack Webb.

Gibbler bailed and we kept going with some baby Everest runs, and then it was time to cash out. (See tomorrow’s Saturday Q to find out the shocking results of some graduate studies on the big differences between AM guys and PM guys, as reported by their wives, children, and friends.)

ANNOUNCEMENTS:
Today was the last day for @Crime Scene, the F3 Ford that didn’t miss a single day for three weeks. Showing up even on Sundays is real commitment and we will miss you Crime Scene.

No CMUesday

THE SCENE: A hint of fall in the air.  First time in the 50’s in a while
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warmed up with 20 SSH on 4ct, Tie Fighters Left and Right x10, Rockettes x12, Imperial Walkers x10 mosey’d to pavilion for 10 tempo incline merkins and 10 tempo dips.
THA-THANG:
Mosey’d to lower parking lot for a 4 corner(ish) workout starting at corner 1 with 25 jump squats.  From there you bear crawl out to cone 1 about 20 yards out, once there switched to crab walks to cone two, then once at cone 2 back to bear crawls to cone 3.

25 gas pumpers at cone 3 then run to the 3rd corner at adjacent parking lot for 25 merkins, and then run to 4th and final corner for 25 dry docks.  Hope was to finish 4 rounds.  We didn’t quite get 4

Once 6 was up we completed a circuit in one parking lot.  Idea was one exercise at a time, performing 25 at one end, run to the other end of the lot for 20, run back for 15 and so on.  All the way to 5 reps

Once you completed 5 reps you moved on to the next exercise.

Exercises were: LBC, Flutter Kick, and F Mercury’s

Once completed we had time for one last “Hard as you can” up Baby Everest.  Then circled up.

MARY:
We did 10 SSH’s on 4ct.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about loss and I shared this prayer:

Lord Jesus, thank you for guaranteeing the Day of no more death—whether by “natural causes” and aging, way too early “Homecomings,” or by senseless acts and dark circumstances. Though you have already removed death’s “sting” (1 Cor. 15:55-56), it still slaps us in the face, buckles our knees, and rocks our sensibilities,.

 

Thank you for validating our shock, encouraging our grief, and giving us tears. Standing before your friend’s grave, you wept before you raised Lazarus to life. You revealed your anguish before you exercised your power. Death is a violation. It’s not the way things are supposed to be.

 

It’s only because of your death and resurrection, we now gratefully affirm death isn’t sovereign, you are. Sin didn’t triumph, you did. Our funeral doesn’t get the last word, you do. Jesus, you are the grace giver and grave robber. Death’s keys are in your hand, and so are we.

With the same hand you will wipe every tear out of eyes, reach into our painful stories of loss now. We still have questions, but we don’t question your goodness and faithfulness. Because the Gospel is true, to be absent from the body is to be present with you. Life is Christ and death is gain. Our mourning is for this brief, painful moment; but eternal joy will come in the morning. Thank you, and So Very Amen.

 

 

 

 

 

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Always Have a Plan B at the Asylum

THE SCENE: 70 degrees and raining. Well it was when we started.
F3 WELCOME & DISCLAIMER: Yes all the right things
WARM-O-RAMA:
SSH, TN Rockin’ Chairs, Froggie Squats, Windmills, Tie-Fighters & Aussie Mountain Climbers.
THA-THANG:
The plan to workout in spaces around the Asylum were thwarted by the rain. So we started at the Pav-Lov with Matlock’s Leg Day Pyramid.

  • 10 Pistol Squats
  • 20 Weighted Step-Ups
  • 30 Weighted Calf Raises
  • 40 High Knee Jumps
  • 50 Weighted Butt Touchers
  • 75 SSH
  • 50 Weighted Alternating Lunges
  • 40 Rocky Balboas
  • 30 Goblet Squats
  • 20 Jump Squats
  • 10 Bulgarian Split Squats

Phase II:

  • Run up Baby Everest & do 3 Man-Makers
  • 15 Table Rows
  • 20 Big Boys
  • 60 Calf Raises (20 Straight Ahead, 20 Toes Out, 20 Toes In)
  • Balls to the Wall
  • Then repeat Phase II from the top

Phase III:

  • Run a lap around the Cloud
  • Dante’s Core (2 times)
    • 10 Hollow Rocks
    • 10 V-Ups
    • 10 Reverse Crunches
    • 10 Seconds of Planks on Your Back (Keep your legs and arms off the ground for 10 seconds)
    • Rest for 10 Seconds and Repeat

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA
5 HIMs came out to Labor through a workout on Labor Day (Hands, Rainbow, Matlock, Doublewide and Sawdust)
CIRCLE OF TRUST/BOM:
Exploring the lyrics of Casting Crowns’ song “Only Jesus” and the importance of making our legacy about working for God’s glory and not our own.
ANNOUNCEMENTS:
September 11th Stair Climb at 10:00 on 10-Sep-22. Family Picnic at Victor Ashe Park on 11-Sep-22.

CMU’s and Suicides

THE SCENE: It didn’t rain and we were sweaty when we finished.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SS Hops on the 4ct, small mosey to lower parking lot for 10 tie fighters right, mosey to other corner of lot for 10 tie fighters left, mosey a bit for tempo merkins, and one last mosey to the remaining corner for 10 4ct mtn. climbers
THA-THANG:
AMRAP workout in consisting of the following

1 min Curls, 2 min Suicides, 1 Min OH Press, 2 Min suicides, 1 Min Block Flutters, 2 Min suicides, 1 Min Up and Over Merkins, 2 Min Suicides, 1 Min Squat with CMU, 2 Min Suicides, 1 Min Block Swing, 30 Sec Lawn Mower Right, 30 Sec Lawn Mower Left, 2 Min Suicides

Then mosey to Pavilion for

1 Min of Table rows, 1 Min of dips, 1 Min of LBCs, 1 Min of Wall sit, 1 Min of SS Hops

Then an AMRAP AB finisher of 1 Min LBC, 1 Min Freddy, 1 Min Flutters, 1 Min of Big Boys

  • MARY:

see above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’re too busy.  Slow down and find time to be still.

Back to Biz

THE SCENE:  Cooler than it has been.  Good morning to get out and go!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started with 25 ssh on the 4ct, did some tie fighters right and left, some tempo merkins, a few windmills and a lap around the parking lot
THA-THANG:
Started with a mosey to the pavilion for 2 sets of 20 table rows and 20 dips

When completed headed to circus maximus.

Set up for a take on the Sea Biscuit.  End of the parking lot 20 merkins, 15 squats, 10 big boys, and 5 burpees.  Perform the exercises and then run one lap.  Second time around all the exercises and 2 laps.  So on until you perform all the exercises and get in 4 laps.

About 3/4 got in all 4 laps.  We did one final group of exercise and a lap to finish off.  After completion we headed to the cloud for a 5 minute ab closer.  An AMRAP circuit of one minute of LBC’s, Flutters, Freddy’s, Big Boys, and Gas Pumpers

After complete head back to the AO.

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Spoke about being purposeful and intentional with our time.  Told a story about my daughter throwing a lacrosse ball against the house.  I went out to tell her to stop and a bit later realized the reason she was throwing the ball against the house is because she was playing by herself.  I grabbed a stick and went out to throw with her, but it reminded me of how often I miss the small opportunities to spend time with people I love because I’m distracted.  Put it down.  Walk away.  Spend the time.
MOLESKIN:

ANNOUNCEMENTS: