F3 Knoxville

Tag: Snitch

Pinch Hitting

THE SCENE: 40s, dark, dry – Mouthwash saw a satellite.  You’re welcome.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
I was pinch hitting (at the last minute) for Doubtfire, who was banged up, so I honored him by hurting myself twice during the warmup.

SSH x 20 (4 ct) – tweaked my left knee

Windmills x 10 (4 ct)

Tempo merkins x 10

Little baby arm circles forward x 10 (4 ct)

Tempo squats x 10

Little baby arm circles backward x 10 (4 ct)

Michael Phelps

Some stretching – tweaked my right tricep

THA-THANG:
Mosey to the dock

7s between the dock with CDDs and the bathhouse with pull-ups

7s between the top of the Bermuda Triangle with burpees and the pavilion in the splash pad with picnic-table pull-ups

Lunges from the picnic tables to the fence and back

Incline merkins x 20

Karaoke from the picnic tables to the fence and back

Decline merkins x 20

Bear crawl from the picnic tables to the fence and back

Merkins x 20

Bernies from the picnic tables to the fence and back

Hand-release merkins x 20

Broad jumps from the picnic tables to the fence and back

WWII merkins x 20

Dips x 50

Mosey to the AO

MARY:

Australian snow angels x 10 (4 ct) courtesy of Stripped

Freddie Mercuries x 10 (4 ct) courtesy of Mouthwash

Hello Dollies x 12 (4 ct) courtesy of Snitch

COUNT-OFF & NAME-O-RAMA
5 PAX.  Ribbed left early because he had “a meeting,” which he first mentioned during the burpees, so . . . .

CIRCLE OF TRUST/BOM:
I’m still trying to be positive.  I’ve cut out the news and focused on my inner circle.  In noticing my kids grow up, I’m sad that the time has gone by so quickly and that they are not little anymore.  I’m trying to be happy because those times happened and these times are happening now and not sad because those times are gone.  I’m trying to look at the last year not as a lost year of our usual events but as a pause year – a year of slowing down and taking everything in at that moment that we might have otherwise been too busy to fully appreciate.  It’s not always easy to do.  Like I said, I’m trying.

”Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”  Galatians 6:9.

MOLESKIN:
Prayers for Ribbed’s wife and Doubtfire (separately, not together – that would be weird)

ANNOUNCEMENTS:
I’m sure there is something, but we couldn’t think of anything at the time.

Real Wood at the Track Meet

THE SCENE: Low 20s. Still. Wonderful.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC
  • Windmills IC

THA-THANG:

We took a trip around the track today with some stops to do some exercises written on (real) wood blocks. Stations included:

 

  • Dips at Picnic Table
  • Mountain Climbers at the Stinky Corner
  • Step-Ups at Flag Circle
  • Big Boys at the Playground
  • Shoulder Taps at the Soccer Entrance
  • Squats at the Tennis Tree
  • Supermans at half court 

Started with 25 reps. On each subsequent lap, we decreased rep count by 5.

MARY: 

  • Box Cutters IC 
  • Flutter Kicks IC
  • American Hammers IC 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ruth 2— When Ruth went back to work again, Boaz ordered his young men, “Let her gather grain right among the sheaves without stopping her. And pull out some heads of barley from the bundles and drop them on purpose for her. Let her pick them up, and don’t give her a hard time!”

So Ruth gathered barley there all day, and when she beat out the grain that evening, it filled an entire basket.

 

Boaz did much more than the minimum requirement in providing for Ruth, and in turn, Naomi. Israelite law required that those in need be allowed to pick up grain that was dropped on the ground, and Boaz actually encouraged his workers to intentionally drop grain for Ruth. How can you go above & beyond the requirements of loving those around you, especially those in need?

 

MOLESKIN:

ANNOUNCEMENTS:

Punxsutawney Skunk

THE SCENE: Chilly with a touch of ice.  Around 30 degrees at circle up
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

20 SSH on 4ct, 10 Plank Jacks on 4ct, 10 Tempo Merkins, A little this and that, Jog the lot, Rocky B’s x20, Mosey back and Grab a CMU

THA-THANG:
Mosey with CMU to pavilion for 20 table rows and 20 dips.  Pick up the CMU and mosey to Circus Maximus.  There perform 5 rounds of 2 sets of exercises (50 reps each) then take a lap.

Round 1: 50 OH PRESS, 50 LBC, 1 LAP

Round 2: 50 CURLS, 50 JUMP SQUATS, 1 LAP

Round 3: 50 MERKINS, 50 SQUATS, 1 LAP

Round 4: 50 ROWS (25 EACH ARM), 50 HEEL TOUCH, 1 LAP

Round 5: 50 DRY DOCKS, 50 SKATERS, 1 LAP

With time left just pick a round or mix and match

Mosey back to pavilion for 20 table rows and 20 dips

Put back the CMU’s and mosey to Little Everest for 2 rounds of 20 4ct Flutter kicks then run to top (Rinse and Repeat)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
My bom was interrupted by two skunks doing what two skunks do when they are married and love each other very much.  Basically, the BOM was that we all have a purpose that God has laid out for us.  So live with purpose and pursue your creator.

Snow Poker

THE SCENE: Snowy. Windy. Cold.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC

THA-THANG:

Deck of cards: draw two – one determines reps, other determines exercise. Run a lap every 5min to make sure we enjoy the snow.

MARY:

  • She didn’t show. Must have been snowed in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

If “somebody needs to do something”, be that somebody.

MOLESKIN & ANNOUNCEMENTS

DORA at the EQ

THE SCENE: 24 degrees with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, BAC x10 each way, Tempo Squats x10, Tempo Merkins x10, High Knees and Butt-kickers.
THA-THANG:
Mosey to top parking lot for a DORA.

First person does exercise while partner runs to end of parking lot to do the 2nd exercise.

  • big boys — 20 merkins
  • bobby Hurleys — 10 Divebombers
  • lunges — 5 burpees
  • v-ups — 10 shoulder taps (4-ct)
  • high plank — 10 hand-release merkins
  • side crunches — 20 cdd
  • flutter-kicks — 15 diamond merkins
  • ssh — 20 mountain climbers (4-ct)
  • lbc — 15 wide merkins
  • monkey humpers — 5 man makers

MARY:

Hammers x10 (4-ct), hello dolly x 10 (4-ct), Freddy mercury til out of time.

COUNT-OFF & NAME-O-RAMA
6 HIMs.

CIRCLE OF TRUST/BOM:
Encouragement to be readers.  Instead of picking up your phone, grab a book.  Have a book with you.  Was inspired by this article years ago: https://www.wsj.com/articles/SB123025595706634689.