F3 Knoxville

Tag: Snitch

No CMU Left Behind

THE SCENE: Respectable. Meaning in the 50s. Also light drizzle occaisionally. Just enough to cool you down a bit, not enough to actually get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
TN Rocking Chair x15 IC
8-ct Magic Mikes x10 IC (Fwd lunge, return, rev. lunge same leg, hands on the ground, bring fwd leg back and up in the air, merkin, return to standing)
LBAC x20 each way IC
Grady Corns x20 IC
Crabettes x10 IC

THA-THANG:
Head over to the CMU pile. Each PAX grabs one and comes out to the corner of the parking lot.
5 reps of exercise on card, then back to the pile for another CMU, 10 reps, another CMU, 15 reps until all CMUs are gone.
After all CMUs are at the first corner, repeat at second corner, moving all CMUs to the second corner.
Exercises:
-Thrusters
-BBS
-Merky-Derky (Plank w/ hands on block, merkin, bear crawl until feet on block, derkin, crawl bear back. That’s one. Audibled to 5-10-10 instead of 15)
-Lawn mowers

That’s all 4 corners… However, the cards have 2 sides.
-One-hand OHP
-Pull-over get-ups (from your six, reach CMU overhead and touch ground. Bring CMU back up and past your knees, stand up)
-CMU Wine Mixers
-Would have done curls, but ran out of time!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 PAX for 21 CMUs
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6
New International Version
5 Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.

So… What’s on my heart today? Yesterday was tough. My wife’s mother, who is in the later stages of Alzheimer’s, moved into our house Saturday. Yesterday we ended up juggling care for her, work, school, shopping, home repair, dinner, and extended family drama. Lying in bed afterward (and honestly wishing at that point that I wasn’t on Q today), I wondered how many more of those days were to come, and how many I could take. This verse came to mind, reminding me again to keep actively putting my trust in Him, specifically both in heart and mind. I wish I could say I was in that place… But I know that’s where I need to be, and pray for strength to get there.

MOLESKIN:
PAX handled everything with aplomb today… Gotta step it up a bit next time!
ANNOUNCEMENTS:
None this week…

Soaring at the EQ

THE SCENE: 45 degrees, little bit of humidity to get the sweat flowing on the pre-ruck.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry picker x 7 IC

Windmill x 10 IC

OHC x 20 IC
THA-THANG:
Repeat of the “flight of the blue falcon”. Given one 12x8x16 CMU and 5 PAX, one HIM holds the CMU overhead while the rest of the herd runs for a 10 count, then herd completes AMRAP of exercise designated by blockholder until he reaches the group and passes it off. Rinse and repeat until time is up, exploring the AO. Bonus points at equalizer for taking advantage of the benches (dips) and playground (pullups).

MARY:

finished right on time

CIRCLE OF TRUST/BOM:
Keeping with the theme that Tank set earlier in the week, I mentioned 2 verses, “let all that you do be done in love” and “love your neighbor as yourself”. When you step into a situation, whether it’s work or home, approach with peace, don’t enter with negativity or disgust, as you don’t know what others are dealing with. Also, be truthful, but do so in a loving manner. Respond to emotion with respectful emotion, and respond to facts with facts. Don’t be like me and tell your M, who is terrified of flying, that everything will be fine when she panics about turbulence. Or, even if you do, when she asks “how do you know?”, don’t say “i don’t, but I can’t fly the damn plane, so why worry about it”…
MOLESKIN:
An interesting point that was brought out in the mumble chatter: this is a great hip-pocket Q, with minimal planning necessary (as long as someone has a CMU). Also, it’s great for FNGs to start learning the exicon, or for a Q who is unfamiliar with the AO to get a tour of the space.

Forgot plans, chalk and cups, but didn’t forget to burn calories

THE SCENE: Checkerboard clouds above, cold but not too cold. Pretty ideal for this workout.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, 10 merks, 5 cobra Kais, 5 cherry pickers. Mosey around Course to explain exercises since I left chalk at home.
THA-THANG:
The Equalizing “kinda hard stuff but not really that hard unless you are out of shape and if you are out of shape it is good for you to do it because fitness is fun and why else would morons like us be up at 5:30am doing stuff in the darkness of a park that is not illegal” Obstacle Course. The obstacles are……

  • 5 burpees
  • 10 pull ups
  • Short chop steps around 11 cones
  • Line drills quick feet
  • 20 Merkins
  • duck walk 4 corners
  • The “didn’t we do this stupid thing before” climb on the “snake” railing
  • 20 BBS
  • Bear crawl up walkway
  • 20 dips
  • 20 rows under the picnic table
  •  20 pickle pounders
  • 20 flutter kicks

Repeat as many rounds as possible till time is up

MARY:
20 box cutters, Peter Parkers, times up!

COUNT-OFF & NAME-O-RAMA
14
CIRCLE OF TRUST/BOM:
Be fun. Do fun stuff with your kids and your family.  We can sometimes get wrapped up in work, every day stressors of life, or even ourselves and forget to have some fun time with our loved ones. It doesn’t just have to be on the weekend. Take some time this week to do something fun with your kids that you normally wouldn’t. Play a game, wrestle, play 20 questions.
MOLESKIN:
Several prayer requests, good fellowship afterwards with some coffee even though I forgot cups.
ANNOUNCEMENTS:
La-z-boys coffee, orange Ts coming soon

A Rainy VQ @ the EQ

THE SCENE: 40 & Rainy — Refreshingly Gloomy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSHx20 IC
  • Baby Arm Circlesx30 IC
  • This & That
  • Michael Phelps

THA-THANG:

We took a page out of Choir Boy’s playbook and did a tabata workout this morning. We did eight 20-second sets of each exercise with 10 seconds of rest in between and a short, rainy jog between exercises.

  • Dips
  • Squats
  • BBS
  • Hand-release Merkins
  • Lunges
  • Freddie Mercury
  • Grady Corns

MARY:
Snuck in some American Hammers before 6:15

COUNT-OFF & NAME-O-RAMA

6 HIMs made it out this morning

CIRCLE OF TRUST/BOM:

My biggest temptation is to coast: in my fitness, in my marriage, my parenting, and my career. It’s so easy for me to put out fires, get to a comfortable place, and plateau. My F3 brothers do a great job of pushing me.

The challenge today is to identify where you’ve been coasting, give that extra effort, and go to bed tired— knowing you gave your full effort. We set the tone for the day by showing up this morning; now just keep it going.

MOLESKIN:

I really appreciate all my F3 brothers for pushing me and not leaving me where they found me.

ANNOUNCEMENTS:
Make sure to read the F3 weekly email.

Keep it dry (sort-of)

THE SCENE: Mid-40’s and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Windmill (x10); little bit of this and little bit of that.

THA-THANG:
Mosey to back pavilion to get out of the rain for a while.

15-minute AMRAP

  • 5 burpees
  • 10 merkins
  • 15 dips
  • 20 box-jumps/step-ups
  • 25 squats

Knocked out some Mary in the pavilion:

  • LBC 4-ct (x20)
  • Side crunches 4-ct (x10 each side)
  • Rinse and repeat

Mosey to basketball court:

  • Lunge suicides w/ 15 dry docks at each line.

Lap around the track

Merkin ring of fire

  • go around and each HIM do 1… then 2… up to 5…  Hold plank while others go.
  • Worked our way back down to 1.

MARY:
Already took care of it in the dry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 6:7-8 — 7 “And when you pray, do not heap up empty phrases as the Gentiles do, for they think that they will be heard for their many words. 8 Do not be like them, for your Father knows what you need before you ask him.”

Encouraged the PAX in the freedom there is in not feeling like you have to be some professional when you pray.  God knows what you need.  He loves for you to go to Him in prayer.  Prayers can be brief, simple, unimpressive.  There’s freedom in knowing we can pray short prayers to God all throughout the day.