F3 Knoxville

Tag: School Zone

1st and 10s

THE SCENE: Mid 60s and overcast
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 side-straddle hops, 5 cherry pickers, 10 little baby arm circles forward, 10 reverse, mosey to the football field
THA-THANG:
1st and 10s

North Bound

  • 10s starting with 9 burpees, 90 yard mosey, 1 merkin, 10 yard jail break, South Bound back
  • 8 burpees, 80 yard mosey, 2 merkins, 20 yard jail break, South Bound back
  • repeat until 1 burpee, 10 yard mosey, 9 merkins, 90 yard jail break

South Bound

  • 10 yard bear crawl
  • 20 yard lunges
  • 30 yard Marios
  • 40 yard karaoke run

Fellowship Mosey to the rock pile

  • 20 curls for the girls
  • 20 overhead press
  • 20 tricep extensions
  • 20 rows
  • Mosey to the bath-house

7’s

  • Big Boy Sit-Ups
  • Pull-Ups
  • Mosey to the AO

MARY:
10 4-count V-Sits in cadence, 25 Big Boy Sit-Ups, Ring of Fire
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Joshua 24:14-15

“Now fear the Lord and serve him with all faithfullness. Throw away the gods your ancestors worshipped beyond the Euphrates River and in Egypt, and serve the Lord. But if serving the Lord seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your ancestors served beyond the Euphrates, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the Lord.

MOLESKIN:
Prayers for Ribbed’s wife, Blindside’s family, and safe travels for all HIMs vacationing in the coming weeks.
ANNOUNCEMENTS:
none

Memorial Day Tributes at The Equalizer

THE SCENE: 51 degrees, a little chilly. Clear. 

F3 WELCOME & DISCLAIMER Done and Done

WARM-O-RAMA:

SSH x14 LBAC x10 each Cherry Pickers x5 Tempo Squats x14

Total of 53 reps. Memorial Day was officially established in 1968, 53 years ago.

THA-THANG:

Memorial Day Workouts: 

Mosey to Splash Pad

The Bob:

13, 12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of each exercise

  • Hand-Release Merkins
  • Squats
  • Big Boys
  • 1 Lap around Stonehenge

Mosey to the Flag Pole

21 Guns: (Was supposed to be a 21-minute AMRAP. We did not have the time, but we got 1 round in at the Flag Pole. 

  • 21 Merkins
  • 21 box jumps
  • 14 dips
  • 7 burpees 

COUNT-OFF & NAME-O-RAMA

5 HIMs. 0 FNGs.

CIRCLE OF TRUST/BOM:

Bob: This memorial workout is dedicated to Robert “Bob” William Nowling from Council Bluffs Iowa.

Bob served in the United States Air Force during the Korean Conflict. After his military service, he attended Hastings College in Hastings, Nebraska, and Iliff School of Theology in Denver.

The workout was designed by Coach Ryan Garcia of Bob was an athlete at Wild Horizons for 2 years. They trained 3 times a week for 1 hour each day. Bob had been showing signs of dementia, and his wife began implementing lifestyle changes in order to try and help him. The most prominent changes she made for him were relative to his nutrition and fitness. Coach Ryan said:

“I grew very fond of my sessions with Bob, and the bond we formed over the 2 years extended beyond the gym. I learned a lot from Bob, and working with him was a fun professional challenge that helped me evolve as a coach.

The nature of this workout is intended to be simple. In order to work with Bob, I reminded myself to keep things simple with him. We didn’t need anything fancy to be effective, and that’s what I wanted to express with this workout.”

The rep scheme signifies:

– 91 reps of each movement for Bob’s age when he passed

– 3 movements to represent the number of days they trained every week. Monday they worked upper body, Wednesday they worked lower body, and Friday was his functional day where they did a handful of skills and movements that mimicked tasks he would do in his day-to-day activities.

21 Guns: A functional fitness tribute workout held twice a year on Veterans and Memorial Day in the US – “to honor our Nation’s Warriors, past, present, and future.”

The 21-minute workout and 21 repetitions signify a 21-gun salute, with an exercise for each of the five Branches of the Military. A 21 Gun Salute is the US’ highest display of honor, appropriately reserved for Fallen troops on Memorial Day. 

MOLESKIN:

Praying for Ribbed’s wife, Lillydipper, and Jinxy’s recoveries. Cavalier and his family. Blindside and his wife’s job hunts. 

ANNOUNCEMENTS:

CSAUP at Dog Pound July 24th. See slack channels and newsletter for signups! 

Being Pious Before the Lord

THE SCENE: Clear skies, cool(ish) weather, starting to get a *little* humid

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x10… Cherry Pickers x5…  LBAC x10 each way…  Windmills x10… Tempo Squat x10

THA-THANG:

Mosey to Flagpole: 

7s → Dips @ Flagpole / BBS @ playground

Mosey to Splash Pad

10s → Squats @ fence / Box Jumps at tables

Mosey to Dock with Rock

14s → Curls @ rock pile / 4 ct. Flutter Kicks at the upper table

Mosey to Bath House

7s → Pull-Ups or Knee-Ups @ Bath House / Merkins next to Bath House (ran out of time)

MARY:

Half Fellowship Mosey™ Half Jail Break back to the AO

COUNT-OFF & NAME-O-RAMA

9 HIMs / 0 FNGs / Several Fart Sackers

CIRCLE OF TRUST/BOM:

Piety or Reverence is a deep respect for God. A person with reverence recognizes our total reliance on God and comes before God with humility, trust, and love. Piety is the gift where we pay worship and duty to God. 

Willingness to worship and serve God. Piety takes that willingness beyond a sense of duty so that we desire to worship God and to serve Him out of Love. Piety is the instinctive affection for God that makes or allows us to desire to render worship to Him. 

Examples of Piety in Scripture: 

-Abraham’s potential sacrifice of his Son in Gen. 22:12

-Jacob recognizing God’s hand guiding his life in Gen. 48:15

-Joseph would not consent to anything that would displease God in Gen. 39:9

Paul says in James 1:26-27 that true piety manifests itself also in a genuine love of neighbor. 

Practiced piety that is done “For the Love of God” will always enrich & nourish the participant. “By kindness & piety guilt is expiated” Proverbs 16:6

MOLESKIN:

Prayers for Ribbed’s wife, Tweet-E’s friend for healing and recovery for both himself and his family. Hans’ job interview today. I (Blindside) am looking for an admin job for next year in Knox County Schools, and my wife is trying to get back into Knox County as a teacher after stepping away from the classroom for a few years to be with our kids.

ANNOUNCEMENTS:

  • Dog Pound is hosting a Murph on Monday, May 31st at 0700
    • I am Q-ing a Murph-Like Beatdown that morning at 0530 at The Equalizer
  • Convergence at Big Ball on June 12th is canceled due to another event taking place in that location that day. 
  • DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930 Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link

Look For Opportunities, Not Excuses

THE SCENE: Upper 60s, sun rising, birds chirping
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
146th day of the year, 219 remaining

Mother’s Day in Poland

National Sorry Day in Australia

National Paper Airplane Day in the U.S.

On this day in 1868, the impeachment of President Andrew Johnson ended with an acquittal by one vote.  The PAX did not know how many senators voted for impeachment.  The answer is 35.

SSH x 35 (4 ct)

5 burpees since the PAX answered incorrectly.

Rockettes x 10 (4 ct)

The PAX answered incorrectly when asked where Andrew Johnson was from.  The PAX said TN.  The correct answer is NC.

5 burpees

Little baby arm circles forward x 10 (4 ct)

Little baby arm circles backward x 10 (4 ct)

Tempo squats x 10

The PAX correctly answered that Andrew Johnson served as the mayor of Greeneville, TN, so no more burpees before moseying.

THA-THANG:
Mosey to the steep hill to the left of the splash pad, which had never been used before and does not yet have a name.

Tomorrow is my 21st wedding anniversary, so the rest of the workout is brought to you by the number 21.

21s (like 7s and 11s just more of them) up and down the hill

Merkins at the bottom

Big Boy Sit-ups at the top

Mosey to the splash pad

Using the tables and benches – 21 box jumps, 21 dips, 21 pull-me-up rows, and 21 decline merkins

Run around Stonehenge when done and until the six arrives.

Mosey to the bathhouse

21 pull-ups

Mosey to the dock

21 Carolina Dry Docks

Mosey to the Flag Pole

One minute of silence followed by a 21-merkin salute in cadence in honor of the upcoming Memorial Day holiday.

Mosey to the AO

MARY:
No time, but we did 231 BBS during the 21s, which means we also did 231 merkins, not counting the merkins we did outside of the 21s.

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:
America is known as the land of opportunity.  It seems like people today would rather have an excuse than an opportunity.  There are plenty of excuses out there for not being your best, doing your best, for not getting out in the gloom in the early morning, for not working hard, for not pushing yourself to your full potential, etc.  But, there are also plenty of opportunities to be better, do better, show up, work hard, step up, etc.  Look for opportunities in life, not excuses.

MOLESKIN:
Prayers for Ribbed’s wife, Lillydipper, Jinxy, Blindside and his wife and their efforts to improve their job situations, Cavalier and his family, Surplus for fartsacking, and Doubtfire for not holding up his HC.  Apologies if I missed any.

ANNOUNCEMENTS:
CSAUP at Dog Pound on 7/24

No One Actually “Enjoyed” This

THE SCENE: Clear and 60ish. 2 Pre-Rucked. 

F3 WELCOME & DISCLAIMER Done and Done

WARM-O-RAMA:

SSH IC x15

Tempo Squat IC x10

Arm Circles IC x 13

Tempo Merkins IC x10 

Cherry Pickers IC x5 

THA-THANG:

Mosey to Flagpole to play, “Find the Cardboard” 

1 burpee for every second it takes the PAX to find the workout (10 seconds = 10 burpees).

Carry the cardboard to the playground. 

  • 25 Smurf Jacks 
  • 15 Plank Jacks (4 ct)

Mosey to Tennis Courts 

THE MADNESS LADDER

4 Rounds, 1 lap at your own pace between rounds

  • 10 Merkins, 20 Flutter Kicks, 30 Squats 
  • 20 Merkins, 30 Flutter Kicks, 40 Squats 
  • 30 Merkins, 40 Flutter Kicks, 50 Squats 
  • 40 Merkins, 50 Flutter Kicks, 60 Squats 

Work your way back down the ladder 

MARY:

We spent our Mary time cheering Tweet-E on as he was the only HIM to go all the way UP and DOWN the Madness Ladder

COUNT-OFF & NAME-O-RAMA 

15 HIMs with 0 FNGs

CIRCLE OF TRUST/BOM:

With the gift of knowledge, we understand the meaning of God. The gift of knowledge is more than an accumulation of facts. Knowledge is often confused with both wisdom and understanding. Like wisdom, knowledge is the perfection of faith, but whereas wisdom gives us the desire to judge all things according to the truths of the Faith, knowledge is the actual ability to do so. Like counsel, it is aimed at our actions in this life. In a limited way, knowledge allows us to see the circumstances of our life the way that God sees them. Through this gift of the Holy Spirit, we can determine God’s purpose for our lives and live them accordingly.

Like wisdom, knowledge perfects the virtue of faith. The aims of knowledge and wisdom are different, however. Whereas wisdom helps us to penetrate divine truth and prepares us to judge all things according to that truth, knowledge gives us that ability to judge. The object of this gift is the whole spectrum of created things insofar as they lead one to God.”

ANNOUNCEMENTS:

Memorial Day Murph at Dog Pound. Monday, May 31st at 7 am. Come to complete, come to watch, come to cheer on. Equalizer 5:30 workout will still happen with PLENTY of time to get to Dog Pound for the Murph!

The Equalizer shirt is now live for pre-order at the F3 Store! I think we are just a couple away from 12.

Convergence at Big Ball originally scheduled for June 12th has been postponed due to an event downtown. WH workday is also postponed. 

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link