F3 Knoxville

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.

More running than I thought

  1. THE SCENE: Insert info about the weather, etc.
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:

    Warm up stuff
    THA-THANG:
    Mosey up to the boat.
    start at light pole 1, do one of exercise . Run to light pole #6 and back to start. Run to pole #2 do two of exercise and run to pole #6  and back to start. Run to pole #3 etc etc until you hit Pole #6 with exercise. Audible: running was more than I thought so we went to just running back to last spot then to running ahead after exercise. Exercises are:
  • Merkins
  • Russian rockettes 4ct
  • Shoulder taps 4ct
  • Alternating pistol squats
  • plank toe touches 4ct

 

MARY:
A Ring of fire with hello dollies. Then LBC’s, Peter Parker’s, imperial Walker’s, imperial squat walkers.
COUNT-OFF & NAME-O-RAMA
13
CIRCLE OF TRUST/BOM:
Ask the pax what do they spend their time on, What is important that you work for? for all those things…

You can do better.

MOLESKIN: 

great to be back at the Dog Pound!

ANNOUNCEMENTS:

july 2nd convergence at JUCO. Shamrock flag pass wed, June 11th kickball tournament

Did someone order Pizza?

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Ranger Merkins (4 ct) IC x 10
  • Windmills (4 ct) IC x 10
  • Cherry Pickers (4 ct – Dog Pound Style) IC x 5

THA-THANG:
Grab a CMU

  • Partner Up
    • Partner A – Drops down for 5 Burpees and 5 Ranger Merkins then runs to catch up to Partner B
    • Partner B – Farmer Carrying both CMU’s – alternating until you reach the base of Matterhorn
  • Rinse & Repeat the following until you reach the top of Matterhorn
    • 10 Sumo Hi-Pulls (Standing)
    • 15 Pizza Box Carry (Traveling Forward)
    • 10 Thrusters (Standing)
  • Mosey to Pull up Bars and deposit the CMU while you take a “Hot Lap” around the Big Island
  • AMRAP Cindy for Time
    • 5 Pull-ups
    • 10 Merkins
    • 15 Squats
  • Repeat Partner Exercise back to AO

MARY:
Appreciate Mayberry calling out some abs to get us finished.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Let your mess be your message. I shared a story on FB to mark the 3 year anniversary of a death of a close friend. I talked about his struggles with his addiction and shed light on some of mine. Ultimately, he didn’t make it, but he left me with the advice to Never Stop working out. As result of sharing this story, his ex-girlfriend reached out to me to say that she hasn’t been herself since his passing. That when she read the post he could hear him encouraging her to get past her excuses and get back in the gym. I told her to send me a message when she gets her first workout in. She said that she was in the gym signing up at that moment! This shows that we relate to people more in the struggle than we do in the good times. Let your mess be your message.

MOLESKIN:
Tried to make this one continuous circuit today, but the new exercises and the multiple locations made it too complex. We just have to take it one circuit at a time.
ANNOUNCEMENTS:
Everyone loved Escape from Haw Ridge!

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