F3 Knoxville

Tag: Mayberry

Under Cover @ The Dog Pound 4-26-22

THE SCENE: Early arrivals made their way to the Pav-A-Lon in the dry.  Those who were right on time got washed.  A couple of new exercises were introduced this morning.  Descriptions of each are included below.
F3 WELCOME & DISCLAIMER

Done and done well.  Big welcomes to 1 FNG (I.C.P.) and to Jagged Pill for making it back for a second time.

WARM-O-RAMA:
Some leg stretching and tempo-merkins
THA-THANG:
EV.1 – Ab Circuit – 30 seconds work, 15 seconds rest, 4 sets of each exercise before moving to the next

1 – Elbow Plank

2 – Dead Bug

3 – Full Range Fred (Freddie Mercury where the elbow comes all the way to the knee and the foot goes all the way back to the ground to complete each rep)

4 – Sitting Single Leg Raise (seated position with back resting against picnic table bench and legs straight – raise your leg as high as you can without bending the knee, then lower it and repeat).

    • 2 sets for each leg
    • this needs a better name

EV.2 – 10 Minute E.M.O.M. – perform 10 reps for all exercises, every minute on the minute

1 – High-Steppers – Rocky Balboa using the picnic table bench as the elevated touch point (2=1)

2 – Air Squats

3 – Imperial Walkers (2=1)

EV.3 – 10 reps of each, together, for 3 rounds.  QIC calls the cadence, PAX calls out the rep count, 10-count between rounds

1 – Cap Gun (R) – bench-assisted pistol squat with the right foot grounded

2 – Cap Gun (L) – bench-assisted pistol squat with the  left foot grounded

3 – Bird Dog (2=1)

4 – Single Leg Step Down (R) – standing on the picnic table bench, perform a single leg squat so that your left foot is lowered below the bench and your right thigh becomes parallel to the ground, then stand back up

5 – Single Leg Step Down (L) – standing on the picnic table bench, perform a single leg squat so that your right foot is lowered below the bench and your left thigh becomes parallel to the ground, then stand back up

6 – Arm-Ups – similar to a shoulder tap – from high plank position in front of the picnic bench, move each hand from the floor to the bench, and then back down to complete one rep (left hand up, right hand up, left hand down, right hand down = 1)

MARY:
Windmills x 6 IC; 10 Merkins OYO
COUNT-OFF & NAME-O-RAMA
9 PAX, 1 with Respect, and 1 FNG
CIRCLE OF TRUST/BOM:
Ancestral Mathmatics –

In order to be born, you needed:

2 parents

4 grandparents

8 great-grandparents

16 second great-grandparents

32 third great-grandparents

64 fourth great-grandparents

128 fifth great-grandparents

256 sixth great-grandparents

512 seventh great-grandparents

1024 eighth great-grandparents

2048 ninth great-grandparents

For you to be born today from 12 previous generations, you needed a total of 4,094 ancestors over the last 400 years.

Think for a moment – How many struggles?  How many battles?  How many difficulties?  How much sadness?  How much happiness?  How many love stories?  How many expressions of hope for the future? – did your ancestors have to undergo for you to exist in this present moment…
MOLESKIN:

ANNOUNCEMENTS:
CSAUP – Escape From Haw Ridge coming up May 6

Not All CMUs are Good CMUs

THE SCENE: Wonderfully warm(er than recently)
F3 WELCOME & DISCLAIMER Done and Done well… 
WARM-O-RAMA:
SSH IC x25 | LBAC x10 each way | Cherry Pickers I[DP]C x5 | Tempo Squats x10
THA-THANG:

Grab a CMU & Colonizer Run with CMU Merkins 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 10 Burpees together, return and start the next round.

Round 1: Squat Thrusters, OH Press, Curls, Goblet Squats

Round 2: Left Arm Row, Right Arm Row, Flutter Kicks, CMU Pull Throughs*

*Time was called before we got here, returned to the AO, stopping for 25 dips on the way

MARY:
There just wasn’t any time left. Maybe next time.
COUNT-OFF & NAME-O-RAMA
12 HIMs; 2 FNGs (!!)

Ski-Dog; Excitebike; Goat Dish; Mayberry; Ribbed; Submarine; La-Z-Boy; DriftWood; Inspector Gadget; Nole; Jagged Pill; Blindside

CIRCLE OF TRUST/BOM:

“Not all money is good money.” 

I heard this quote for the first time yesterday and it really made an impact on me. Hustling, grinding, and always searching for more financial success isn’t always a good thing. Would taking a promotion and a pay increase be worth more time away from my family? Maybe, but not often. This is something I need to remind myself as I have opportunities to add more hours or enter into a new position in Knox County Schools…ANNOUNCEMENTS:
2nd F event tonight at 6 pm at Admiral’s Pub in Farragut; CSAUP 5/9 9 pm-Midnight; JUCO Convergence 7/2

Bringing on the flowers @ Truck Stop – 4/16/22

THE SCENE: mid-50’s and drizzly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes 20 seconds; feet apart and touch each – right, left, and middle for 20 seconds each; Grady Corns IC x 10; LBAC IC x 10 each way; mosey to the Shed
THA-THANG:
EV.1 – Tabata-Style extended warmup – 4 exercises, 20 seconds of work, 10 seconds of rest, 4 sets of each exercise before moving to the next, and 30 seconds of recovery time between exercises.  Once the tabata was complete we took a run around the baseball field as a preview for what was to come.

1 – Side Straddle Hops

2 – High Knees in place

3 – Front Jacks

4 – Imperial Squat Walkers in place

EV.2 – The Flower Challenge – perform the prescribed exercise for each round, going along with the instructions given within the lyrics of the song “Flower” by Moby.  Lap the baseball field and return to the Shed at the end of each round.

Round 1 – Merkins (chest resting on the ground during the “down” phase)

Round 2 – Squats

Round 3 – Leg Raises (laying on your six with feet together, raise legs straight up to perpendicular without bending them, then lower them back down to 6″ off the ground.  Heels should never touch the ground during this round)

EV.3 – Mosey back to the AO parking lot for some light pole to light pole laps.  Perform each exercise from pole to pole and then back to the start

1 – Sprint

2 – Lunge / Reverse Lunge

3 – Imperial Walker

4 – Bear Crawl / Crawl Bear

MARY:
100 yard dash x 2 – PAX gave it all they had in an all-out jailbreak length-wise across the parking lot (x2) to properly empty the tank
COUNT-OFF & NAME-O-RAMA
8 HIMs
CIRCLE OF TRUST/BOM:

“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak.  We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea.  We are far too easily pleased.”

CS Lewis – “The Weight Of Glory”
MOLESKIN:

Don’t take Christ’s sacrifice for granted.  Accept the gift and take the holiday at the sea!

Come to me, all who labor and are heavy laden, and I will give you rest.  Take my yoke upon you, and learn from me, for I am gently and lowly in heart, and you will find rest for your souls.  For my yoke is easy, and my burden is light.  Matthew 11: 28-30

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Just 6 Reps

THE SCENE: Clear and a bit on the cool side. Upper 30s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
40ish SSH waiting for Mayberry to pull up his panties or something
5x Cherry Pickers
5x Cobra Burpees
10x Tempo Merkins
10x Imperial Squat Walkers
15x LBAC each way plus Grady Corns

THA-THANG:
Starting in the parking lot, 24 merkins at each end for 48 total.

Mosey to the soccer field at Watt road.
12 merkins and 12 BBS at each corner for 48 total of each

Mosey to the Bob Leonard side soccer field
8 merkins, 8 BBS, 8 squat jumps at each corner plus the midfield line for 48 total of each

Mosey to the upper soccer field
6 merkins, 6 BBS, 6 squat jumps, 6 8-count body builders at each corner of an 8-stop figure-8 lap around the field for 48 total of each

Finished with enough time to head to the bars and do 4 sets of 12 E-Z Ups

MARY:
Mosey back to the AO and get in a few flutter kicks.

COUNT-OFF & NAME-O-RAMA
11 PAX this morning including FNG Resistor (Rich Crompton)
CIRCLE OF TRUST/BOM:
From My Utmost for His Highest – March 30:
The reason many of us stop praying and become hard toward God is that we only have an emotional interest in prayer. It sounds good to say that we pray, and we read books on prayer which tell us that prayer is beneficial— that our minds are quieted and our souls are uplifted when we pray. But Isaiah implied in this verse that God is amazed at such thoughts about prayer.

Worship and intercession must go together; one is impossible without the other. Intercession means raising ourselves up to the point of getting the mind of Christ regarding the person for whom we are praying (see Philippians 2:5). Instead of worshiping God, we recite speeches to God about how prayer is supposed to work. Are we worshiping God or disputing Him when we say, “But God, I just don’t see how you are going to do this”? This is a sure sign that we are not worshiping. When we lose sight of God, we become hard and dogmatic. We throw our petitions at His throne and dictate to Him what we want Him to do. We don’t worship God, nor do we seek to conform our minds to the mind of Christ. And if we are hard toward God, we will become hard toward other people.

Are we worshiping God in a way that will raise us up to where we can take hold of Him, having such intimate contact with Him that we know His mind about the ones for whom we pray? Are we living in a holy relationship with God, or have we become hard and dogmatic?

Do you find yourself thinking that there is no one interceding properly? Then be that person yourself. Be a person who worships God and lives in a holy relationship with Him. Get involved in the real work of intercession, remembering that it truly is work— work that demands all your energy, but work which has no hidden pitfalls. Preaching the gospel has its share of pitfalls, but intercessory prayer has none whatsoever.
MOLESKIN:

ANNOUNCEMENTS:
Mark your calendars for Swan Cabin weekend – Sept. 16-18

Holiness is Not a Trait. It is a Result

THE SCENE: The weather outside is the weather. 

F3 WELCOME & DISCLAIMER: Did this very well.

WARM-O-RAMA:

Blindside warm-upy things (I do the same warm-up every time I Q, pay attention). 

THA-THANG:

Tennis Courts: Each court has a different routine. Both are explained and PAX chooses where to begin. When one is finished, complete the other one. Repeat each routine 5 times. 

  • Routine 1: 
    • 5 Burpees to start 
    • Shuffle along baseline right to left
    • Sprint diagonally to net shuffle along net right to left sprint diagonally to far baseline
    • 5 Burpees 
    • Retrace steps, shuffling left to right this time
    • 5 Burpees at the start
  • Routine 2: 
    • 10 Merkins at the first corner
    • Lunge down baseline
    • Sprint to the opposite baseline along the sideline 
    • 20 LBCs at baseline
    • Lunge to net
    • Bear Crawl to the middle of the net
    • 10 Squats
    • Bear Crawl back to the sideline
    • Walk back to start

Tennis Court Kraken: Grab a CMU. Kraken consists of completing an exercise, taking a lap around the outside of the fence, passing your previous station, and going to the next. All exercises are 20 reps. 

Stations:

  • Merkins
  • 4 ct. Flutter Kicks 
  • OH Press
  • 4 ct. Hello Dolly
  • Squats 
  • Calf Raises
  • LBCs
  • Imperial Walkers 

MARY:

Back and forth between Squat and Merkin Ring of Fire 

COUNT-OFF & NAME-O-RAMA

20 HIMs; 1 FNG (Squeakers); 5 PreRuckers; 1 PreRunner; Several Kotters

CIRCLE OF TRUST/BOM:

Holiness isn’t a trait. It is a result.