F3 Knoxville

Tag: School Zone

Broken Escalator

THE SCENE: 37 and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25; Tempo Squats x10; Imperial Walkers x10; Grady Corns x15; Rockettes x10; High Knees

THA-THANG:
Mosey to base camp.

Pax started at base camp doing 5 HR merkins, 10 Squats, and 15 mountain climbers. Then they went to station 1 and then back to base camp. Then, they went to station 1, 2, and back to base camp. Then station 1, 2, 3, back to base camp, etc…. until they completed all 6 stations. Then they worked their way back down.

  • Station 1 = 10 merkins
  • Station 2 = 20 carolina dry docks
  • Station 3 = 30 monkey humpers
  • Station 4 = 40 side crunches (20 each side)
  • Station 5 = 50 pickle pounders
  • Station 6 = 60 SSH

So, if my math is right, PAX completed:

  • 110 squats, 165 merkins, 165 mountain climbers, 180 dry docks, 210 monkey humpers, 200 side crunches, 150 pickle pounders, 60 SSH.

MARY:
no time.

COUNT-OFF & NAME-O-RAMA
9 HIM starting the week off right.

CIRCLE OF TRUST/BOM:

  1. There are fake friends, and you can be a fake friend.
    • Proverbs 19:6 — Many seek the favor of a generous man, and everyone is a friend to a man who gives gifts.
    • We can be friends with people purely from what we get from them.
  1. There are difficult friends and you can be a difficult friend.
  • Self-serving. Hyper negative and critical. Rude all the time. 
  1. There are faithful friends and you can be a faithful friend. 
  • Proverbs 17:17 — “A friend loves at all times, and a brother is born for adversity.”
  • Proverbs 18:24 — “A man of many companions may come to ruin, but there is a friend who sticks closer than a brother.”

Some Reps and Some Running

THE SCENE: Low 40s with strong wind, so chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
307th day of the year, 58 remaining

SSHs (4 ct) x 30

Little baby arm circles forward (4 ct) x 15

Little baby arm circles backward (4 ct) x 15

Some Michael Phelps and little of this and a little of that

School Zone showed up late, so 5 burpees.

School Zone said that he intentionally missed the SSHs because he figured that we would do 50 of them.  He was probably joking about all or some of that.  Still . . .

SSHs (4 ct) x 70

THA-THANG:
Mosey to the flag pole

100 merkins followed by one lap around the track

100 merkins and 200 LBCs followed by two laps around the track

100 merkins, 200 LBCs, and 300 squats followed by three laps around the track

That was as far as the rabbits made it before time ran out, so no one made it to 100 merkins, 200 LBCs, 300 squats, and 400 CDDs followed by four laps.  Maybe next time or perhaps an hour-long Saturday workout.

Mosey back to the AO

MARY:
We held plank for the minute or so that we had left.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
I read the lyrics to the song “Fearless” by the Goo Goo Dolls (I did not sing).  I won’t repeat them here, but listen to the song or read the lyrics if you are not familiar.  John Rzeznik has said that the song was inspired by the anxious state of 21st-century America and the fear-mongering media.  It was released in 2019.  The lyrics resonate even more now.  As the song says, we are living in an unfair and scared world, so we need to be fearless and let our light shine.  See 2 Timothy 1:7 (“For God has not given us a spirit of timidity, but of power and love and discipline.”).

MOLESKIN:
Prayers for Ribbed’s wife, Blindside’s family with the loss of his uncle and his grandmother’s cancer diagnosis, the Q’s daughter, and the strength to be fearless in the world.

ANNOUNCEMENTS:
Judge Judy’s Christmas Party

Coats for the Cold

Probably something else that I forgot

Jetlag Comes Full Circle

THE SCENE: Pretty chilly. However, the lack of Doubtfire’s Action Slacks and Trunk’s Equalizer Tank suggest otherwise.

F3 WELCOME & DISCLAIMER Did this. It went well

WARM-O-RAMA:

SSH IC x15; LBAC each way IC x10; Windmills IC x10; Tempo Squats IC x10; Mosey to Splash Pad

THA-THANG:

Tabata workout: eight 20-second rounds of an exercise with a 10-second rest between rounds. Short mosey between exercises as rain allows.

Exercises:

  • Step-ups/Box Jumps
    • To the Bathhouse for Pull-ups x5
  • LBCs
    • To the Dock for CCD x15 
  • Squats
    • To the Stonehenge for Burpees x5 
  • BBS
    • To the Playground for BodyBuilders+ x5
  • Dips
    • A short lap around Splash Pad to start of parking spaces for Bear Crawls the length of the spaces 
  • What started out as a Fellowship Mosey ended up being a lap around The Equalizer track the long way

MARY:

Fire of Ring → Starting with 1 merkin around, up to three 

COUNT-OFF & NAME-O-RAMA

15 HIMs; 0 FNGs … With the exception of the flag handoff in April, this is the most posting at the Equalizer in recent memory. 

CIRCLE OF TRUST/BOM:

1Pet1:13-16 – So prepare your minds for action and exercise self-control. Put all your hope in the gracious salvation that will come to you when Jesus Christ is revealed to the world. So you must live as God’s obedient children. Don’t slip back into your old ways of living to satisfy your own desires. You didn’t know any better then. But now you must be holy in everything you do, just as God who chose you is holy. For the Scriptures say, “You must be holy because I am holy.”

This BOM and (most of) the workout was from Jetlag’s first post back in November of 2020. I wanted to honor his time here with us by going back to where F3 started for him. It is appropriate that this passage from 1st Peter was chosen by Stripped for Jetlag’s first posting, and even more appropriate as he returns to the Philippines. 

ANNOUNCEMENTS:

Coats for the Cold, donate to AOs now through Nov. 13th

Brovember Challenge starts today. Look for a link to track your progress in the #brovember2021 Slack channel around Wednesday. 

Zealous for good works

THE SCENE: 52 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Abe vigotas

cherry pickers

Tennessee rocking chairs

seal claps

OH claps

Tie fighters forward and backward

THA-THANG:
Insert information about the workout.

  • Lap around the trail
  • 5 Burpees @ Stonehenge
  • 10 pull-ups @ BathHouse
  • 15 CDD @ dock
  • Run back to Stonehenge
  • Repeat dropping 1 rep each round
  • Fellowship Mosey to AO

MARY:

  • 2 rounds of Ring of Fire

CIRCLE OF TRUST/BOM:
Titus 2:11-14

Remember men, we are to be zealous for good works and be free from all lawlessness!
MOLESKIN:

ANNOUNCEMENTS:
2nd F at the Casual pint today at 3pm.

Saturday Truck Stop 10-23-21

THE SCENE: Chilly and dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Standard warm-up exercises and a light jog approx 1/4 mile
THA-THANG:
– EV1 – PAX did the following movements (1-4) between two light posts approx 25 yards apart (there and back for each movement).  Once complete with 1-4, begin #5.  Once #5 is complete, start over with #s 1-4.  Once 1-4 are complete for the second time, begin #5 with double the reps as the first time.  Got it? Good.

1 – Sprint

2 – Lunge

3 – Imperial Walker

4 – Bear Crawl there, Crawl Bear back

5 – (a) 5 Shoulder Tap / Alt Leg Raises; (b) 10 Big Boy Sit-ups; (c) 15 Merkins ——- > reps are 10, 20, and 30 the second time around.

EV2 – CMU Tabata in the parking lot.  20 seconds work / 10 seconds rest / 6 sets of each exercise before moving to the next round.  40 seconds between each round to jog around the nearest light post (approx 30 feet away) and return to your CMU.

Round 1 – CMU Curl + Overhead Press

Round 2 – Deadlift

Round 3 – KB Swing

Round 4 – Single Arm Canoe Press (3 each arm)

EV 3 – Jog to the poop hill beneath the bathouse and run Burpee 5’s

  • 1 burpee at the bottom of the hill
  • charge up the hill to the bathouse
  • 4 burpees at the top
  • jog the path down and around back to the starting spot
  • 2 burpees at the start
  • charge up the hill
  • 3 burpees at the top
  • etc etc

EV4 – EMOM at the bleachers, 7 rounds

  • 10 box jumps
  • 5 derkins
  • 5 dank jack

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 present – I-Beam, Mayberry, Biscuits, School Zone, La-Z-Boy, Wagon Wheel, Trunk

CIRCLE OF TRUST/BOM:
Psalm 119:11 – I have stored your word in my heart, that I might not sin against you.

Psalm 119:105 – Your word is a lamp to my feet and a light to my path.
MOLESKIN:
My son came home from preschool and shared the following pledge that he was taught, and that he recites there daily:

“I pledge allegiance to the Bible, God’s holy word.  I will make it a lamp unto my feet and a light unto my path, and I will hide its words in my heart that I might not sin against God.”

When I heard my son talking about pledging allegiance to his Bible and storing its words in his heart it choked me up for two reasons – (1) because I know how much he’s going to need that has he grows up and learns to navigate this world, and (2) because even though I have that knowledge, I still try to go it alone so often and I feel foolish because of that.

We prayed this morning that God would create a dependency within us for his word, that he would strengthen us through that, and that we would set good examples for those who are following our lead.