F3 Knoxville

Tag: Mayberry

The VERN!!

THE SCENE:  10 of Dogpounds finest laced them up to see what the Q would bring from the mothership..
F3 WELCOME & DISCLAIMER 

  • I am not  professional
  • First Q in Five Years
  • You have been warned…

WARM-O-RAMA:
Slow mosey to the upperparking lot.. 5 burpees halfway

Circle up:

Imperial Squat Walker x10

Merkin x 20

Windmill x 10

Line up for Serpintine

Mosey with hill work…then to rabbit hole with a backward bear climb up stairs .. mosey to the top and plank work while waiting for the six… mosey to the Pavillion

THA-THANG:
Introducing… “The VERN”

  • 25 x dips
  • 25 x LBC
  • run to pull up bars
  • 10 x pull ups
  • 25 x merkins
  • run back to Pavillion
  • Repeato x 5

Jailbreak back to parking lot
MARY:
@ribbed led while Q was throwing up.

CIRCLE OF TRUST/BOM:
Pray for our health so we can continue to be the whetstone to help sharpen other men and give the gift of F3. Pray for Ribbed’s wife and give strength to Brad who will be battling prostate cancer
MOLESKIN:
Thank you for allowing me to lead you fine men in the gloom. This was my first Q in over 5 years, so appreciate you bearing with me as I knocked some rust off. I felt it was appropriate to start my first Q back with the VERN as this was my last Q before I left charlotte back in 2017. Definitely a full-circle moment for me.  @ski-dog @jagged-pill @mayberry killed this workout and were the only ones to finish the 5 full rounds #strong.   Q felt frisky, underestimated the distance back to the shovel flag, and called for a looooong Jailbreak. Appreciate @ribbed for handling Mary as Q was dry-heaving.

Thank you for lacing them up and coming out today. Make it a great day!

 

ANNOUNCEMENTS:
8/6 – Workday at Cerebral Palsy Center

Seated at the right hand of the Father

THE SCENE: 72 and no breeze
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH

10 Tennessee rocking chair

5 Cherry pickers

THA-THANG:
mosey over to the pee rock pile. Grab a rock, either one large rock or to small rocks

  • 25 count of everything. Two locations bottom of the hill and top of the hill
    • curls
    • OHP
  • run up to the top of the hill
    • squats
    • squat thrust
  • drop the rock and go back and grab a new rock and start again.
  • after halfway through we start taking back the pile
  • bottom of the hill
    • SSH
    • Iron Mikes
  • Top of the hill
    • rows
    • butterfly rows

MARY:
ran over 1 minutes
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Hebrew 1:1-4

Christ so completely finished the work of dyeing for our sins he is seated a the right hand of the father. Not standing and pleading for our forgiveness but seating next to God.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

100 Down at the DogPound

THE SCENE: The rain held off until almost the end

F3 WELCOME & DISCLAIMER Done and done well… sort of 

WARM-O-RAMA:

SSH IC x20 | LBAC IC x10 each way | Cherry Pickers IC x5 | Tempo Squat 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 1 Squat Thruster where you dropped your CMU, and return to Skatepark for the next round. Once down the ladder, go back up! Add 1 Squat Thruster each round
    • 100 SSH single count
    • 90 LBCs
    • 80 Mountain Climbers
    • 70 Squats
    • 60 Flutters 2 ct. 
    • 50 Merkins
    • 40 American Hammers 2 ct. 
    • 30 Shoulder taps 2 ct. 
    • 20 BBS
    • 10 Imperial Squat Walkers 
    • 5 Body Builder+’s 

MARY:

Waiting on cars while crossing the road, there just wasn’t time for Mary

COUNT-OFF & NAME-O-RAMA

12 HIMs; 1 FNG (Peffercorn)

CIRCLE OF TRUST/BOM:

Decide. Commit. Succeed.

Thurs 7-14-22 at Dog Pound – We have pull-up bars??

THE SCENE: Full moon, still air, damp
F3 WELCOME & DISCLAIMER

Done, including the 5 pillars

WARM-O-RAMA:
Feet together – touch toes and hold for 20s.  SSH IC x 15.  Moving Imperial Walkers up to the road.  10 Lateral Plank walks to the left, then 10 to the right.  Mosey to the Back Bone for today’s BD.
THA-THANG:
PAX use various forms of movement between 3 stations, each with it’s own prescribed movement:

1 – Pull-Up / Merkin 11’s – perform one Pull-Up / Merkin super-set (starting reps = 10/1)

  • Crawl Bear downhill to the cones

2 – 10 Reverse Crunches

  • Sprint up the hill to the next set of cones

3 – 10 lunges (5 each leg); 10 downhill facing Squats

  • Mosey back to Back Bone for next Pull-Up / Merkin set

Once a PAX completes his last Pull-Up / Merkin set (1/10), he proceeds to the 2nd station to join in with whoever he finds there, and completes the workout with them at their pace.

MARY:
Indian Run back to the AO
COUNT-OFF & NAME-O-RAMA
14, including 2 down-rangers – Boomer (Tuscaloosa) and Walter (London)
CIRCLE OF TRUST/BOM:

We must be diligent in the spiritual warfare that wages on every day, especially as it relates to our children and online media.  This is not something to be trifled with.  Our children’s innocence is not something to be laid on the line in exchange for our own personal convenience.
MOLESKIN:
The Common Sense Census: Media Use by Kids Age Zero to Eight – https://www.commonsensemedia.org/sites/default/files/research/report/2020_zero_to_eight_census_final_web.pdf

– Some Stats:

  • According to the census report, kids watch an average of 39 minutes a day of online videos, more than double the amount of time devoted to online videos in 2017, when the survey was last conducted.  34% of children 8 and under watch online videos every day.  46% of 2-to-4 year olds and 67% of 5-to-8 year olds have their own mobile device (tablet or smart phone)
  • When looking at the sample of online videos viewed on YouTube, 95% of early childhood videos included some for of advertising, and one in five videos viewed by children 8 and under contained ads that were not age-appropriate.  Inappropriate ads ranged from violent video games, lingerie, alcohol, and politics.  Even in age-appropriate videos, inappropriate ads appeared 9% – 22% of the time.
  • The study also found that young children are primarily watching entertainment, not education content.  Almost a quarter of videos were classified as educational, thought most only touched on basic educational concepts, or filled the videos with toys or vicarious experiences.  Only about 4% of videos had a high educational value, meaning they taught topics at a developmentally appropriate level and went beyond simple or surface concepts.  Roughly three-quarters of videos children watched have weak or no educational value.
  • The amount of content is almost unfathomable, and YouTube isn’t monitoring it because there’s no way that they could be.  500 hours of content is uploaded every minute of every day.
  • The risk/reward of giving a young child access to YouTube is way out of whack

1 Peter 5:8 – Be sober-minded; be watchful.  Your adversary the devil prowls around like a roaring lion, seeking someone to devour.

Phillipians 4:8 – Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

ANNOUNCEMENTS:
August 6 service opportunity – work day at the Cerebral Palsy Center near downtown

Birthday Q

THE SCENE: Warm, yet cool morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some stretching with SSH mixed in.
THA-THANG:

36 of Everythang with a lap around the island every time

Merkins, Wide Merkins, Close Merkins, Dry Docks, Lunges, Side Lunges, Squats, Superman, Skaters, Flamingos, Calf Raises and LBC’s

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Its been almost 5 months since I’ve been able to really join you men.  Something has been missing in my life and its been F3 this whole time. Glad to be back in the gloom with all of you.
ANNOUNCEMENTS:
Don’t forget the convergence on July 2nd. Please sign up if you are attending. Also, Earmuffs is going to be a grandpa. Blindside is working on the Dr. thing and pray for Sarah.