F3 Knoxville

Tag: School Zone

Friday 10/8/21 @ The Equalizer

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Grady Corns; Rockettes; Tempo Squats; Little Baby Arm Circles; 15 Merkins; Mosey to Rock Pile – the long way

THA-THANG:
1 – At Rock Pile (sets of 20 > 15 > 10 > 5)

  • Curl to Overhead Press
  • American Hammer (each rotation counts)
  • Squat Thruster

2 – Bear Crawl uphill to the tree line past the Bath House, then job to the half-moon sidewalk

  • 10 reverse crunches
  • 10 Iron Mike (5/5)

3 – Jog to Bath House

  • 5 pullups
  • 5 burpees

4 – Jog around Bermuda Triangle and back to Rock Pile

  • 1 Body Builder
  • Pick up rock and start again from the top with the next descending rep count

* repeat 1 through 4 until the round beginning with 5 reps at Rock Pile is complete, then finish with the Six and mosey to the Splash Pad

5 – 8 Minute Abs

6 – 20 slow Merkins

7 – Mosey to the track and jog 1.5 laps, finishing at the AO

 

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
7 – School Zone, Aladdin, Snitch, Choir Boy, Proton, Stripped, Trunk
CIRCLE OF TRUST/BOM:
Psalm 143:8 – Let the morning bring me word of your unfailing love, for I have put my trust in you.  Show me that way I should go, for to you I lift up my soul.
MOLESKIN:
I failed to mention this while catching my breath and delivering the BOM, but I came across this verse while reading a devotional called Swing Thoughts which applies golf lingo to Christian life.  The book was talking about the benefit of warming up with a bucket of balls, and equated a routine of closeness with the Lord with  a warm up for whatever life might throw at you.  We do that at F3.  By the time most of the city wakes up we’ve already risen, grinded, laughed, joked, shared, and prayed.  We’ve hit our bucket of balls and are more ready for the “round” than we would have been otherwise.  Never skip warm up.
ANNOUNCEMENTS:
Coffee-teria all week next week.  Be there.

Let the LORD Remodel Your House

THE SCENE: Rain was coming and going… Moved to the Splash Pad pavilion. Choir Boy still needed his running shoes though… 

F3 WELCOME & DISCLAIMER Did this, very few questions, forgot to tell them I had my phone. They knew though, they knew. 

WARM-O-RAMA:

Blindside warmy-upy things

THA-THANG:

Sea Biscuit from the Splash Pad (1 lap = down the ramp and around Stonehenge)

  • 1 Lap → 30 Merkins → Box Cutters 
  • 2 laps → 30 Box Jumps → Flutter Kicks 
  • 3 Laps → 30 Dips → Freddie Mercury 
  • 4 Laps → 30 Imperial Squat Walkers (Knee/Knee/Squat = 1) → Hello Dolly
  •  Not a race. PAX completes ab work until the SIX completes the exercise

Cindy Crawford AMRAP at the Bathhouse: Timer set to 13 minutes (Time left in the workout)

  • 5 Pull-ups 
  • 10 Merkins
  • 15 Squats 
  • 20 LBCs
  • 25 V-ups 

MARY:

Right over left & left over right stretching. Kobra Kai stretching until the time is called 

COUNT-OFF & NAME-O-RAMA

6 HIMs. 0 FNGs. 

CIRCLE OF TRUST/BOM:

“Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.”

MOLESKIN:

The quote above is from C.S. Lewis’ book Mere Christianity. God is in the process of making you into something magnificent.  This is especially true if you have suffered a great deal in your life.  God will tear down the walls of your life, and He will rebuild them into something that can house His glory.  We often wonder why God is allowing such great suffering in our lives.  The answer is quite simple, however; some of us have major walls to be torn down.  On the other hand, as a Christian, it is always worth it to endure the tearing down process because, in the end, the beauty that is created is more magnificent than we could have imagined.   Often, we are content to be “a decent little cottage”, however, this is the Christian equivalent to being lukewarm.  God wants to build something incredibly beautiful in you. For some of us, that means extensive renovation.

Ockham’s Razor-Sharp Tabata

THE SCENE: 60 something, clear, lower humidity, satellites in the sky, Aladdin saw the moon (again)

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 50 (4 ct)

274th day, 91 left

Last quarter of 2021

THA-THANG:
Mosey to the Splash Pad

An actual, legit tabata workout – 8 rounds of the same exercise with 20 secs on, 10 secs off, followed by a lap before switching to the next exercise until time

Merkins

LBCs

Dips

Boat/Canoe (boat for 20 secs, rest for 10 secs, canoe for 20 secs, rest for 10 secs, and so on)

Box Jumps/Step Ups

American Hammers

Carolina Dry Docks

Mosey back to the AO

MARY:
No time as we arrived back at the AO right at 6:15, but we worked our core during the tabata (I went easy on the PAX since the Iron Pax Challenge on Wednesday involved a lot of CMU work).

COUNT-OFF & NAME-O-RAMA
10 HIMs
CIRCLE OF TRUST/BOM:
Ockham’s Razor is the principle that entities should not be multiplied unnecessarily, which is often translated into “the simplest solution is usually the correct one.”  Look for simplicity.  Also known as, the K.I.S.S. method – keep it simple stupid.  Enjoy the simplicity.  See, e.g., Proverbs 16:8 (“Better is a little with righteousness than great revenues with injustice.”).

MOLESKIN:
Prayers for Pat and her family for the loss of Cory, for Aladdin and his work family and the trying year that they have had, Ribbed’s wife, the blood drive, and the brothers participating in Hardship Hill.

ANNOUNCEMENTS:
Blood Drive, Hardship Hill

Wisdom and Tubthumping

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tubthumping – SSH while the song plays and Burpee when the line “I get knocked down” sung.
THA-THANG:
Tabata-ish workout 50 seconds on and 10 second off (using the Tabata Timer App)

  • Bulgarian Splits Squats
  • Merkins
  • Shoulder taps
  • V-Ups
  • Spiced Rum Squat
  • Jump squat
  • Big Boy Sit Ups
  • Flutter Kicks
  • Around the clock Merkins

MARY:
stretching around our legs.
COUNT-OFF & NAME-O-RAMA

Friday @ The Equalizer – 9/17/21

THE SCENE: Glorious
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops and light stretching; mosey to Top of The World
THA-THANG:

1 – Complete 2 rounds of each of the following and run between locations (“A” exercises are done at TOTW and “B” exercises are done at Stonehenge) –

  • 1a – Merkins (25)
  • 1b – Single-leg box jump (5/5)
  • 2a – Big Boy Sit Ups (25)
  • 2b – “Toe Dips” – while standing on top of a Stonehenge stone, slowly bend one knee to lower the other foot down as if dipping the toe into the water, then stand up out of it and repeat (5/5)

2 – Mosey to Splash Pad to complete 6 rounds of the following with 30 work / 10 rest / 60 interval

  • “Angry Bears” – from a bear crawl position with knees off the ground, hop to your feet and land in a squat position, then immediately move back into the bear crawl position.  These were referred to as “Dock Hoppers” during the workout, and I’m open to naming / description input from the PAX
  • Iron Mike + Squat Jump
  • Iron Cross Merkin

3 – Mosey to the Bathhouse and find a spot on the pullup bar for double time EMOM pullups

  • 5
  • 4
  • 3
  • 2
  • 1
  • 1
  • 2
  • 3
  • 4
  • 5

4 – Crawl Bear down the hill toward the Rock Pile

  • 20 four count flutter kicks in cadence (while stargazing)

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
11
CIRCLE OF TRUST/BOM:
Philippians 2:3-5 – Do nothing out of selfish ambition or vain conceit, but in humility consider others better than yourselves.  Each of you should look not only to your own interests, but also to the interests of others.  Your attitude should be the same as that of Christ Jesus.

MOLESKIN:
On the way to Q this workout I realized that, although I had thoughtfully planned the exercise, I hadn’t given any thought or attention to the BOM.  I said a quick prayer to ask God for some inspiration to share something that at least one of the guys needed to hear that day, but what he gave me (the verse above) was direct shot at my own heart (and I hope someone else’s too).  The lesson here is that God speaks to us through prayer and through his word, so if you aren’t spending consistent time in the word you’re going to miss out on all that he has for you.
ANNOUNCEMENTS:
Please sign up for Hardship Hill and/or make yourself available to help position the obstacle some time next week.  I’ll put a word out there to coordinate a day that works.