F3 Knoxville

Tag: Tonka

Planting Flowers @ The Equalizer 1/5/22

THE SCENE: Mid 30s and dry.  Partly cloudy.  High spirits.  All PAX arrived on time, including an FNG
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together and touch toes for 20-count; Windmills IC x5; Sumo Squat for 20-count; Rockettes IC x6; Grady Corns IC x5; Tempo Merkins IC x5; Mosey to the Flag Pole
THA-THANG:
Insert information about the workout.

* All exercises performed to Moby’s “Flower” cadence (“green Sally up, green Sally down…”)

* run lap around entire park between rounds – clockwise on the track leaving from Flag Pole and following track all the way past the tennis court to where it exits onto the road, then uphill and counterclockwise around Stonehenge, up and across the Splash Pad, down to the Bathhouse, windy path towards the docks, run the culdesac, back down the road beneath Bermuda Triangle and to the track entrance, track to Flag Pole…approx 0.65 miles.  Return for the Six once you finish.  Standing 10-count before beginning next round once the PAX has returned.

  • Round 1 – Hand Release Merkins
  • Round 2 – Squats
  • Round 3 – Leg Raises

MARY:
One final Lap+ around the track (from Flag Pole all the way around and back to the AO)
COUNT-OFF & NAME-O-RAMA
12 HIMs – FNG “Gurney”, Stripped, Blindside, School Zone, Choir Boy, Aladdin, Mouthwash, Snitch, Tank, Ribbed, Tonka, Trunk
CIRCLE OF TRUST/BOM:
When it comes to goal setting and goal achieving, fear is enemy number one for a lot of people.  Fear and self-doubt do not come from God.  He is not a fearful God, and we are made in His image.  Give your fears to God, and let His promises be a tailwind to propel you towards your achievements.  He will impower you to take the necessary actions.  He won’t do it for you, so you must make repetitive decisions to persevere, and those decisions will be rewarded when you reach your achievement and feel the satisfaction of proving yourself to yourself.
MOLESKIN:
Isaiah 41:9-10 – I took you from the ends of the earth, from its farthest corners I called you.  I said, “You are my servant;” I have chosen you and have not rejected you.  So do not fear, for I am with you; do not be dismayed, for I am your God.  I will strengthen you and help you; I will uphold you with my righteous right hand.

8-Block for 2022

THE SCENE: Rain has moved on. Ground wet. Chilly. Foggy.

F3 WELCOME & DISCLAIMER: Done and Done. No, the phone won’t be used to order breakfast. It is for emergencies only. 

WARM-O-RAMA:

SSH IC x15 | LBCs EW IC x10 |Little of This, Little of That | Tempo Squat IC x5 | Cherry Pickers IC x5

THA-THANG:

Grab a CMU and line up for a “Colonizer Run” 

Colonizer Run: Opposite of an Indian Run. Men line up and walk while completing an exercise. The frontman drops off to the side and does CMU Merkins until the PAX passes by. Once the last man passes, the first man yells “Back” and rejoins the line as the new frontman drops off. First-round = curls while walking. Second-round = Rifle Carry. Repeat until getting to the bottom of Dwayne’s Hill 

Partner up. One partner runs up the hill and around Dwayne “The Rock.” The second partner starts on the exercise list. Reps are cumulative. 

  • 100 4 ct. Flutter Kicks 
  • 100 OH Press 
  • 100 Goblet Squats 
  • 150 V-Ups 
  • 150 Merkins
  • 150 Imperial Squat Walkers 

Returning to the AO: 

One partner Farmer carries both CMUs while the other does 5 4-ct. SSH, 5 2-ct. Shoulder Taps, & 1 Burpee then sprints to catch up to partner. Repeat until back to the CMU Pile/AO

 

MARY:

Stretching out those arms and shoulders! 

COUNT-OFF & NAME-O-RAMA

8 HIMs; 0 FNGs; Gus from Memphis (sort of) downrange. 

CIRCLE OF TRUST/BOM:

I have been struggling during this holiday season with my mental, emotional, and spiritual strength. I have struggled with routines, home life, etc. I have also been getting more and more into the F3Nation podcasts and all the information that the Nation puts out (blogs, books, etc.). I highly suggest getting onto Twitter and looking through all of the F3Nation Leadership and other regions’ leaders to get TONS of wisdom. 

I wanted to focus on the 8-Block. It is a practice of writing down and putting all of the important things in your life into a visual medium. 

The 8 Blocks are 1. Concentrica (who is most important in your life) 2. Third F (what are doing to help with your faith journey) 3. Second F (Who are you focusing on?) 4. First F (Tracking your fitness goals/journey) 5. Jester (What is holding you back?) 6. Mental Sharpness (What are you consuming to make you better? What movies/TV are you spending time with? What are you reading/listening to? etc.) 7. Date Night (How are you “dating” your M? How are you spending time with your 2.0s?) 8. ALR (Ask, Listen, Remember. Who can you reach out to in need? Who can you get as a mentor? Who can you Mentor?) Below are a couple of links. One to a pdf of the 8-Block and one to the F3Nation Podcast “Stuff Worth Trying” where the 8-Block is explained (much better than it is here). 

I used the 8-Block this week to refocus my life going into the new year. It has allowed me to put on paper (and pasted into my journal) my focus for 2022. I provided hard copies for the PAX in attendance, it’s hard not to be a teacher sometimes. 

MOLESKIN:

.pdf of 8-Block

Stuff Worth Trying F3Nation Podcast 

ANNOUNCEMENTS:

Truck Stop New Year’s Day workout at the normal time (6 am)

Asylum Sat AM workout at 8:30 am

Polar Plunge at noon New Year’s Day 

CHECK SLACK!

The Burpee Countdown

THE SCENE: Unseasonably warm for December – low to mid 60s

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
363rd day of the year; 2 days remaining

SSHs (4 ct) x 60

Talked about Andrew Johnson some since he was born this day in 1808

SSHs (4 ct) x 60

Talked some more about Andrew Johnson since he was also the subject of my Q on 5/26/21 due to his impeachment by the House and acquittal by the Senate

SSHs (4 ct) x 60

Mentioned that Danny McBride was born on this day in 1976

SSHs (4 ct) x 60

Mentioned that Eric Berry was born this day in 1988

SSHs (single count) x 3

(We did 363 SSHs total)

Burpees x 2

THA-THANG:

Mosey to the Hill (maybe “Impeachment Hill”?)

At the bottom, merkins x 20, then burpees x 21

Mosey to the top

At the top, merkins x 20, then burpees x 22

Mosey to the Splash-Pad

Roll the exercise ball to determine the exercise, then do the following:

10 reps followed by 1 burpee

9 reps followed by 1 burpee

8 reps followed by 1 burpee

7 reps followed by 1 burpee

6 reps followed by 1 burpee

5 reps followed by 1 burpee

4 reps followed by 1 burpee

3 reps followed by 1 burpee

2 reps followed by 1 burpee

1 rep followed by 1 burpee

Hold plank until all PAX are done

Rinse and repeat as time allows

We did Freddy Mercurys, burpees, and dips while listening to “The Final Countdown” by Europe on a loop

Fellowship mosey to the AO

MARY:
We only had time for one round of a Ring of Fire (5 merkins each)

We counted 119 burpees, so we did one more to make it a round 120.

COUNT-OFF & NAME-O-RAMA
9 HIMs

CIRCLE OF TRUST/BOM:
Here are some quotes about the end of one year and the beginning of another:

“What the new year brings to you will depend a great deal on what you bring to the new year.” – Vern McLellan (author)

“New Year’s Day is everyman’s birthday.” – Charles Lamb (English writer)

“It’s never too late to become who you want to be.  I hope that you live a life that you’re proud of, and if you find that you’re not, I hope you have the strength to start over.” – F. Scott Fitzgerald

“Be at war with your vices, at peace with your neighbors, and let every new year find you a better man.” – Benjamin Franklin

All of these quotes are about being better and starting over, if need be.  They use the new year as the turning/starting point.  However, we do not need to wait until the new year to make a change that we need.  We can do it any and every day, especially through Christ.

I don’t like new-year resolutions, but if you are looking for some ideas, here are some:

“Resolution One: I will live for God.  Resolution Two: If no one else does, I still will.” – Jonathan Edwards (American theologian)

“Now all has been heard; here is the conclusion of the matter: Fear God and keep his commandments, for this is the duty of all mankind.” – Ecclesiastes 12:13

MOLESKIN:
Prayers for Ribbed’s wife, Blindside, and the new year.

ANNOUNCEMENTS:
None mentioned at the time, but I’m sure that Stripped would appreciate a mention that the 2022 Q Calendar is up on the website and open for business, so go sign up.

Also, I learned afterwards that there will be a Q on Saturday at the Asylum from 8:30 a.m. to 9:30 a.m.

Search and Rescue @ The Equalizer – 12-27-21

THE SCENE: Unseasonably warm with a steady breeze and cloud cover.  All but one PAX in short pants.  1 notable PAX MIA, so we set out to search the AO locate his whereabouts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch your toes for 15 seconds.  Feet apart touch your right toes for 15 seconds.  Walk your hands over to the left toes and hold for 15 seconds.  Side Straddle Hops IC to 15.  Grady Corns IC to 15.  Jog to the end of the parking lot and Bernie back x2.
THA-THANG:
EV1 – Mosey to the Rock Pile, count off in 1s and 2s and select a rock for curling.  1s curled their rocks while 2s bear crawled up the hill to the picnic area, jogged downhill to Bermuda Triangle, and returned to the rock pile, then alternated with the 1’s.  Each group curled and crawled 3x each, and then all Bernie’d up the hill.

EV2 – Flutter Kicks IC x25.  10 Big Boys OYO

EV3 – Mosey to the lower lakeside picnic area (across parking lot from the Splash Pad.  1s performed one-legged squats from the picnic benches while 2’s ran past Stonehenge, Bernie’d to Top Of The World, and then ran back to the picnic area to alternate with the 1’s.  4 sets total for each group.  2x right leg, 2x left leg.

EV4 – Mosey up to Splash Pad.  1’s did Iron Cross Merkins while 2’s ran to the bath house and Bernie’d back up the ramp to the Splash Pad to alternate with the 1’s.  2 sets total for each group.

EV5 – jog to the Flag Pole which became the start/finish line for a 2-lap run around the track.

MARY:
Finished on time
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
The birth of Christ is just as significant after the Christmas tree comes down as it was when it went up.  Stay focused.
MOLESKIN:
ANNOUNCEMENTS:

12 days of Christmas

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:

1 SSH

5 cherry pickers

6 tempo squats

10 baby arm circles forwards (backwards) Big

12 days of Christmas looks like this:

 

Wheel Barrels with partner. 2x each 12 steps
11 Merkins
10 Carolina Dry Docks
9 Mountain Climbers
8 American Hammers
7 Big Boy sit ups
6 Hello Dolly’s
5 (Fiiiiiiiiiiiiiiiiiive Boooooooooat Canoooooooooooes)
4 Jump Squats
3 Iron Mikes
2 Burpees
1 Hug for your brother

Run around the field to other areas of the park and do them again total of 4x

Finish running to the tennis court
Wall site for 60 seconds

7 – Balls to the wall and 1 Dirkins

Time up run to the AO

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