F3 Knoxville

Tag: Stripped

Squats and Squirts

THE SCENE: Muggy and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry pickers

1 Burpee

left over right

right over left

THA-THANG:
Mosy to the first station. It’s a DORA with a Battle buddy and you have to complete all the items before you move up the next station. You must do one item while your partner runs up to the next station and back when they take a turn.

  • Squats
    Lunges
    Welsh Dragons

 

  • V-Ups
    Air Taps
    BBS

 

  • Merkins
    Pickle Pounders
    Monkey Humpers

 

  • CCD
    Hand Release Merkins
    Shoulder taps

 

MARY:
Ring of fire with Merkins till the end.

COUNT-OFF & NAME-O-RAMA

Link the workout for those who want to enjoy this on their Q.

https://1drv.ms/b/s!Akll34D0Rt7fgvN8Mc2xORxyQzbxNQ?e=3KJdGB

 

Skater Haters

THE SCENE: 60ish & delightful

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC | Grady Corns
  • Tempo Squats 

THA-THANG:

40sec at each station. 20sec to move to next station. Take a lap after each round. 3 rounds. Stations included:

  • Pull-ups
  • Wall sit
  • Hand release merks
  • Squats
  • Burpees
  • Step ups
  • Diamond merks
  • Skaters (there was much discussion of the Q’s form, especially as compared to Aladdin’s textbook execution of this exercise)
  • Table Rows
  • American Hammers

MARY: 

  • Flutter Kicks IC

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Malcolm Gladwell – Outliers. All about success. Great book.

Lays his points out through a series of really interesting vignettes—quick read. (Or listen)

Closes the book with this:

“The successful are those who have been given opportunities and who have had the strength and presence of mind to seize them.”

Reflect on the opportunities we’ve been given and how different life could have been 

Reflect on how well you’re leading yourself right now

But also reflect on who you know, who has what it takes to succeed and just needs an opportunity.

ANNOUNCEMENTS: Fill that Q Calendar. 7/24 CSAUP

PRAYER

Repeat 1st and 10s

THE SCENE: 60 degrees, clear with a heavy dew on the ground
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops

5 cherry pickers

10 LBAC forward and 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

  • 10 curls for the girls
  • 10 overhead press
  • 10 rows
  • Mosey to Stonehenge and back to rock pile
  • 10 curls
  • 10 overhead press
  • 10 rows
  • Mosey to the bath-house

7’s

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

MARY:
Abdominal ring of fire

canoe with BBSU countdown from 5

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 27:1-3
MOLESKIN:
Prayed for Ribbed’s wife, Praise for Trunk’s wife passing her test, prayers for safe travels
ANNOUNCEMENTS:
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An Equalizer Grab Bag

SCENE: Really pleasant when I wasn’t trying to catch my breath.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers
  • BACs | Windmills IC 
  • SSH IC

THA-THANG:

Mosey to playground. 11s: 10 pull-ups here, 1 4ct lbc at top of the Bermuda Triangle. After 10 lbc set, begin lunging from top to Northshore—good form. If not the first to start lunging, begin by moseying to the lunging pax. Once the 6 is up, we did a few lunges together and moved on.

Mosey to rock pile. 20x tricep extensions, overhead press, curl, bent row. Lap around Triangle. Plank. Round of 15. Round of 10.

Mosey to tennis. Lay on baselines. Foxhole to net.

Mosey to bottom of soccer parking. Suicides with increasing squats at each line. 

MARY: She, Mouthwash, and the flag must have all been together this morning.

STRETCHES:

  • Butterfly
  • Hamstring
  • Glute
  • Tricep

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Ripped off Extreme Ownership – Jocko Willink and Leif Babin, former Navy SEALs.

“there are no bad teams, only bad leaders”

in terms of setting and enforcing standards and expectations, “it’s not what you preach, it’s what you tolerate.”

Think about that in your work. But also think about that at a personal level. What are you tolerating? 

Challenge today is to Take extreme ownership of your personal and professional life and lead yourself & those around you to becoming the very best version of themselves

MOLESKIN:

It was great to be back with a solid group of HIMs. Really appreciated the push from Trunk.

ANNOUNCEMENTS:

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