F3 Knoxville

Timed Rounds at the Splash Pad

THE SCENE: Fiftyish. Sprinklyish. Breezyish.

Choir Boy led us in a number of pleasantries, including 50 4-count side straddle hops.
Mosey to the splash pad and do timed sets of various exercises—typically 30-40 secs.—with three rounds of each exercise & a lap or other method of locomotion (bear crawl, crab walk, bernie, etc.) every few rounds. Exercises included:

  • Dips
  • Big Boy Situps
  • Squats
  • Pull-ups
  • Imperial Walkers
  • Lunges
  • Incline Merkins
  • Flutter Kicks


Freddie Mercurys. 0 LBCs.
8 PAX including FNG Hans
Prov. 18:24, or some mutilation thereof.
Great work from the PAX this morning. Good mumble chatter. And great to have Hans out.
Big Ball Convergence. Dog Pound CSAUP. And The Equalizer’s first shirt.

Active Recovery

THE SCENE: 63 cool and cloudy

4 PAX Pre-rucked

10 arm baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence

mosey to tennis court
Tabata work: 8 exercises :20 work :10 rest 8 rounds 1 minute shuttle run for active recovery in between exercises

  • Burpees
  • Squats
  • Skater hops
  • reverse lunges
  • Mountain climbers
  • flutter kicks
  •  Merkins
  • Hello Dollies

8 pax 0 FNGs
There will be days when the struggles and burdens placed on our shoulders seem to much and yet you feel something more ominous looming. You will hear a voice pushing you to keep fighting for what you believe in and who believes in you! God called you to be a warrior! When you draw your sword, you will be helpful that you had your brothers helping to keep it sharp. Now to fight! AYE!
Lots of prayers and intention s
Lunch today at Pokeworks

Hello Darlin

SSH, Tie Fighters, Butts-Up, Preachers, etc.
Unlike CMUs, rocks found in the woods can’t be thought of as private property, and they don’t seem like huge threats to children’s safety. There happened to be some (rocks not kids), so we took them out for a shuffle.

We did the Hands Fast Ten, then over to the Caribbean.

Laps around the islands, 20-15-10-5 reps each lap, with and without our naturally occurring, non privately owned and totally harmless companions. Q has to admit that he cheated his reps on the hand release merkins. Let this be a lesson to everyone that if you can’t do it, you shouldn’t Q it. Conway got Ribbed pumped up, and I failed Kentucky by not playing “Borderline” by MDNA. She was next on the playlist!

Lesslie Newbigin said that rational doubt always rests on faith and not vice versa.

The Dark Side of the Gloom

THE SCENE: Low 60s and dry with a visible moon

118th day of the year – 247 left

SSH x 28 (4 ct)

Rockettes x 10 (4 ct)

Windmills x 10 (4 ct)

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Some Michael Phelps

A little bit of this and a little bit of that

Mosey to the field near the tennis courts with the lights on (i.e., the light side of the gloom)

On this day in 1973, The Dark Side of the Moon album by Pink Floyd hit No. 1 on the Billboard charts.  It stayed on the chart for a record 741 weeks, which is 14 years and 3 months.  Think about that – it did not drop off of the chart until 1987.

Tempo squats x 14

Run to the other side near the playground where it is dark (i.e., the dark side of the gloom)

Tempo merkins x 14

Run back to the light side

Bernie back to the dark side

Mosey to the rock pile, get a rock, and mosey back to the dark side

Hallelujahs – merkin followed by a shoulder press with the rock.  We went to 10, so we did 1 merkin, 1 shoulder press, 2 merkins, 2 shoulder presses, 3 merkins, 3 shoulder presses, etc., adding a rep each time until we ended with 9 merkins, 9 shoulder presses, 10 merkins, and 10 shoulder presses.

Lunges with rock from the dark side to the light side

Jack Webbs – hallelujahs without the rock.  We did 10 again following the same pattern as before, just without the rock this time.

Lunges with rock from the light side to the dark side

Mosey to the rock pile to return our rocks

Mosey to the bathhouse

Battle buddy up

One buddy hangs from the bathhouse as long as he can.  When he reaches failure, he does merkins as long as he can.  When he reaches failure, he holds plank.

Meanwhile, the other buddy runs around Stonehenge to the picnic tables at the splash pad and does 20 decline merkins, 20 dips, and 20 incline merkins and then bear crawls from the picnic tables to the exit of the splash pad and moseys back to the bathhouse to switch with his buddy.

We only had time to do one round of this exercise, so each buddy ran once and hung/merkined/planked once.

Mosey to the AO for Mary

Boat/Canoes to the flashing of our AO light.  When the light was on, we held boat.  When the light went off, we held canoe.  We did this for about 2 minutes, and we only switched 3 times.  The light seems to stay on longer than it stays off.  Maybe someone will get the light fixed now.

8 HIMs

Talked about perspective.  We often focus on what happens without thinking about all of the things that could have happened but didn’t.  There are an infinite number of possibilities of things that could occur each day, good and bad.  Oftentimes, we focus on the good things that happened, the bad things that happened, or the good things that didn’t happen.  We also need to keep perspective and think about the bad things that didn’t happen and be thankful.

As an example, I told a personal story.  My family recently rode the Virginia Creeper.  After 3+ hours of biking, we exited at our bike shop right before the last bridge and cut through the gravel parking lot.  In the parking lot, probably 10 feet from the door (after 18 miles or so of riding), my daughter (7 years old) wrecked behind me, and I wrecked in reacting to her scream.  She was fine as was I, thankfully.  Later that day, I told my daughter that I was sorry that we both wrecked and that we didn’t finish across that last bridge and avoided the gravel parking lot and both of our wrecks.  Without hesitation, she told me that it was okay because the wood planks on the bridge were slanted and that we probably would have wrecked on the bridge and then fallen through the wooden planks and hit the rocks in the river below, which would have been worse.  I told her that she was right.  See, perspective.

Praise for good news following Ribbed’s wife’s scan and continued prayers for her recovery.  Prayers for Stripped’s wife, her recovery, and her follow-up visit today.  Prayers for Doubtfire’s mouth issue, his surgery on Friday, and his recovery.  Prayers for Brenden’s family in light of his passing.

None mentioned

Quantity over Quality

THE SCENE: 44 and cool

5 merkins

butterflies stretch

5 cherry pickers

20 SSH

Mosey over to the Triangle. One Thing then run to the next corner repeat until you have done all three corners and wait for the 6.

  • 20 4 count BBS and bear crawl up to the next corner and repeat
  • 20 squat press with a rock we got from the rock pile. Dung Beatle to the next corner and repeat
  • 20 Squats and lung to the next corner and repeat
  • 20 OHP and Bernie sanders to the next corner and repeat
  • 20 curls and Bernie sanders to the next corner and repeat
  • 20 SSH and run all around the triangle to the next corner and repeat
  • Walk to the OA with some fellowship time.

Spend quality and quantity time with your kids and loved ones. No amount of “quality” time will replace you being in their lives.