F3 Knoxville

Tag: Mayberry

El Kraken tiene diez tentáculos

THE SCENE: 55 degrees, beautiful morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH and other stuff
THA-THANG:

grab a CMU and mosey to the Thunderdome
1) overhead press x20
2) tris x15
3) clean and press x10
4) curls x20
5) am swings x15
6) bear crawl to center
7) CMU Merkins x20
8) CMU Bench presses x30
9) CMU decline Merkins x15
10) Mary Catherine Gallaghers x10

Take a lap around the rink after each exercise. Once you hit every exercise, repeat but do two laps between exercises.

Leave CMU at wall and mosey to the track and do a lap. Must stop along the lap 10 to do 5 Merkins each stop.

mosey back to AO

MARY:
No time
COUNT-OFF & NAME-O-RAMA
9 PAX
CIRCLE OF TRUST/BOM:
Be the person God meant you to be. People are always watching, make sure you don’t give people the wrong idea of what a Christian should be.
MOLESKIN:
It was great to see some familiar faces out there this morning. Repeat, full tank, proton. I tried a little something different but kind of the same this morning. We had no FNG to introduce and get to know so I asked repeat to give us a little something about himself. Never knew how he got his name.
waxjob shared with us his situation with taking on children have a relative that passed away. Waxjob truly is a HIM in every sense of the word. Junk prayed for him and for Ribbed’s wife as we finished up the work out. We are planning on some meals for Waxjob as they transition to a larger family
ANNOUNCEMENTS:
Non-mentioned, but we have the Hardship Hill next weekend

Matterhorn-again

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER – yep
WARM-O-RAMA:
5 cherry pickers

25 SSH

15 Grady corns

15 baby arm circles forward.

15 baby arm circles backwards

Mosey to the bottom of Matterhorn
THA-THANG:
Partner up

  • Dora exercise – pair up doing 100 Merkins, 200 BBS, 300 Boby Hurlie’s

Mosey to around the hill

Route 66 with Alligator merkins at each light

mosey back to the AO with some Fellowship mosey sprinkled in.

MARY:
20 Pickle pounders

25 hello dollies

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Pet 3:7
Likewise, husbands, live with your wives in an understanding way, showing honor to the woman as the weaker vessel, since they are heirs with you of the grace of life, so that your prayers may not be hindered.
MOLESKIN:
live in understanding so your prayers are not hinders.
ANNOUNCEMENTS:
you know

Quarter Pounder in Paradise

THE SCENE: Humid
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Squats, Tempo Merkins
THA-THANG:
Mosey to Soccer Field:  Perform 2 Rounds of The Quarter Pounder: Run 25 yards and do 25 Merkins before running back to start.  Repeat at 50 yards, 75 yards and 100 yards with 50 Squats, 75 Mountain Climbers, and 100 SSH.

Mosey to Bleachers for EMOM:  10 Box Jumps, 10 Derkins, 10 Derkin Plank Janks.  Did about 10 rounds or so with a slight mod midway (changed to 5 jumps).

Mosey to Playground:  Seabiscuit Style Grinder with 5 pullups, 10 Merkins, and 15 BBS before running 1 Lap around the adjacent soccer field.  Repeat with 2 Laps, then 3 Laps, etc.

MARY:
Did some Dealer’s Choice at the first soccer field while picking up cones.

COUNT-OFF & NAME-O-RAMA
5 Strong

CIRCLE OF TRUST/BOM:
God First, Life Second.

MOLESKIN:

ANNOUNCEMENTS:
Hardship Hill

Simple, Not Easy – Going Against the Flow @ DogPound 8/19/21

THE SCENE: Dry!  Well, at least nothing falling from the sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Touch your toes; Cherry Pickers; LBAC (front/back) while stretching calves and achilles; CoQ (circle of quads) – an experimental group stretching exercise; mosey to the Backbone

THA-THANG:
1 – Cycle the following –

  • Pullups
    • first set is 10, then 9, then 8,………all the way to 1
  • 20-yd downhill Crawl Bear
  • 10 reverse crunches with feet extended downhill
  • 40-yd uphill sprint
  • 10 reverse crunches with feet extended downhill
  • 20-yd downhill mosey back to the Backbone to repeat the cycle with 1 less pullup this time

2 – 8 minute abs

  • 9 different ab exercises, 25 reps apiece, in cadence (a Trunk staple)

3 – Fellowship mosey to the AO

MARY:
– 3 minutes. Partnered up – one partner does AMRAP Merkins while the other jogs a lap around the outside of the tennis court, then they switch.

– 30 second plank
COUNT-OFF & NAME-O-RAMA
10 Men
CIRCLE OF TRUST/BOM:
– 4 motivations for physical fitness as men, husbands, and fathers:

  • 1 – health and longevity
  • 2 – ability to save your own life (can you run, lift, swim, climb, and hold on?)
  • 3 – ability to save someone else’s life (could you carry your child or wife over a long distance if you had to?)
  • 4 – ability to defend yourself against an attack

What we do in the mornings isn’t easy, and yet we return again and again because we want more for ourselves than what is common – and for good reason!  Apply that to your spiritual life as well, because the rewards that are promised in the Gospels are far greater than anything this world has to offer.

MOLESKIN:
“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
ANNOUNCEMENTS:

Our prayers go out to Cosmo2 and his family after the loss of his father this week

CSAUP this weekend.  Good luck and safety to all participants, and a big thanks to the organizers

Wesley House food donations being collected at every AO.  Non-perishable snack foods, juice boxes, etc.  Bring something to your next post.

 

Small, medium or large

THE SCENE: Steady light rain, nice actually
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Regular stuff
THA-THANG:
Mosey to the marina clubhouse.
Small: CMU and burpees, Medium: 2.5’ pole and squat jumps, Large: 3+’ log and Merkins

split up into groups of 3. One person from each group carries their item to the con while their team runs ahead. The team does the exercise associated with the item until their item reaches the con. Then you switch with a teammate and continue down the trail of cones to the Matterhorn and the pull up bars. Do five pull-ups and then repeat heading back to start. Once at start, teams switch items and repeat until all three teams have carried all three items. Once complete, all teams run to cones and do 10 Merkin (3 times) and Cobra Kais (3 times). All hang from bars until 6 catches. Then 10 knee ups. Mosey back to start stopping at each cone for 20 LBCs.
Everyone take turns carrying items back to AO

 

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.
  • in this case they were not.

MARY:
Marge Simpsons led by Tweet-E since the Q didn’t know what the correct form of a Marge Simpson was. Some other stuff and then something else. Maybe something else too but not sure.
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Prayer and worship. Spoke to the packs about prayer not being some grand rehearsed spectacular thing, but rather a communication with our father. It’s not for others but for him. Same with worship, we don’t need to worry about how good our voice sounds or who hears us and what they may think. We just need to worship our father.
MOLESKIN:
So last night was one of the worst nights of sleep I’ve had in a while. Not showing up was not going to be an option. Glad I did. I need to make it out more often, but the bed feels so good in the morning. I have this memory foam pillow and it’s so nice. I probably should give it a name. We have a memory foam mattress pad to. It’s pretty awesome. I don’t think I should give it a name. Our blankets are regular type blankets but are very comfortable. Although last night none of this helped me. It was a bit hot in my room last night because we forgot to turn the air down. That sucks. I went out and slept in the living room and it was too cold because there’s two vents in that room. I felt like Goldilocks I was looking for baby bears bed, but sadly there was no baby bear bed, so I went back to the big bears bed in my room and it was cooler then so I might have slept 15 to 20 minutes. I was thirsty so I got something to drink, not beer. I did fall asleep for a little bit after that and remember dreaming about beating people up that were bullies. I mean like really beating them up. One of them I remember throwing over a fence when I was done with him. They kept coming back with more of their friends to try and beat me to no avail. I kind of felt bad when I woke up. Do you have  dreams like that? I like dreams. Dreams are fun. I like to have fun. Do you like to have fun? You know what’s funny? Monkeys are funny. They throw their poop sometimes. I hope those of you that are reading this are wondering what the heck is he talking about, did he come off his meds or something? Then again I don’t think anybody reads this. If you are reading this, I’m not off my meds, I don’t even take meds…well sometimes ibuprofen. Anyway, if you are still reading this then put a monkey emoji under the post on slack. Then you will be in the secret society of people that read Tank’s backblasts and I will send you a decoder pin in the mail telling you to drink more Ovaltine. Till then, have a wonderful day my brothers
ANNOUNCEMENTS:
CSAUP, forgot to mention snack drive.