F3 Knoxville

Tag: Tonka

Cold, Wet, & Grateful

THE SCENE: Arrived early to see if we needed to move to the Pav-a-lon. We should have and didn’t. COLD AND WET

F3 WELCOME & DISCLAIMER: Did this… poorly, I’m sure

WARM-O-RAMA:

SS IC x20 | LBAC IC x10 each way | Tempo Squats IC x 10

THA-THANG:

Tabata workout with Field Trips. 20 seconds of work, 10 seconds rest. 8 sets per exercise. 3 exercises per round with a Field Trip after each Round. 3 rounds. 

  • Round 1:
    • V-ups 
    • CMU Rows 
    • Squat Jumps 
  • Mosey to BathHouse for 15 incline merkins and 15 decline merkins 
  • Round 2:
    • Hello Dollys 
    • Imperial Squat Walkers 
    • OH Press 
  • Mosey around the BathHouse and back
  • Round 3: 
    • Flutter Kicks 
    • SSH 
    • CMU Jump overs (Did not get to as time was called)

MARY:

No time 

COUNT-OFF & NAME-O-RAMA

6 HIMs. 0 FNGs

Snitch, GoatDish, I-Beam, Tonka, Waxjob, and Blindside on Q

CIRCLE OF TRUST/BOM:

After just a week off from COVID, I am extremely grateful for F3. The text check-ins and guys picking up the Q’s I missed were great, but it was the time away that made me realize just how much I yearn for ALL 3 F’s. It was the longest I’ve got without working out since starting F3 in March of last year, I missed my brothers in the Gloom as well. I’ve always said that the Fellowship aspect of F3 has been the most impactful for me, and not being in the Gloom for a week showed me just how true that was. I also slacked off in my Faith because I didn’t have the kickstart that our COT usually gives me each morning. 

Thank you, men of F3. 

21’s and Fellowship

THE SCENE: 32 and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 windmills 4X

5 Chery pickers

10 LBAC forward and then backwards
THA-THANG:
Mosey over to the rock pile and grab a rock

  • 21’s curls – 7 lower curls, 7 high curls, 7 full movement.
  • 7’s – OHP and burpees – Run to the boat dock and do the burpee
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Tricept extensions and jump squats at the turn about
  • Hold plank wait for the 6
  • 21’s
  • 7’s – goblet squats and V-ups at the end of Bearmuda Triangle.
  • Hold plank wait for the 6
  • 21’s
  • 7’s – Rows and merkins at the bathhouse.
  • Hold plank wait for the 6
  • 21’s
  • Fellowship mosey(TM) back to the AO hold plank to Time.

 

Embrace the Struggle

THE SCENE: Dry, 30ish but felt colder for some reason
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Little Baby Arm Circles Forward (4 ct) x 10

Little Baby Arm Circles Backward (4 ct) x 10

Michael Phelps

A little bit of this and a little bit of that for the arms and the legs

Windmills (4 ct) x 10

Some quick stretching while in the windmill position

14th day of the year

14 burpees

351 days to go

SSH (4 ct) x 50 (251 left)

THA-THANG:

Mosey to the rock pile

SSH (4 ct) x 50 (151 left)

Pick a rock

Rifle carry the rock to the flagpole

SSH (4 ct) x 50 (51 left)

Using the loop as a baseball diamond, we have four rep stations – 1st base (corner near the playground), 2nd base (the top near the tennis courts), 3rd base (stinky corner), and Home (the flagpole).

Mosey to 1st base and do 10 reps of the exercise

Mosey from 1st base to 2nd base and do 20 reps

Mosey from 2nd base to 3rd base and do 30 reps

Mosey from 3rd base to Home and do 40 reps

First lap – Curls (running with rock)

SSH (4 ct) x 25 (1 left)

SSH (single count) x 1

Second lap – Squats (without the rock to let our arms rest)

Third lap – Shoulder presses (with the rock again)

Fourth lap – LBCs (without the rock)

Fellowship mosey to the rock pile to return the rocks

Mosey to the AO

MARY:

Mary is usually all about the abs, but the Q is nursing an ab injury (hopefully that’s all that it is).

My dad’s birthday was this week.  He would have been 84 this year.  In honor of him and his 84th birthday, each of the PAX did 84 merkins.

In 45 minutes, the PAX did:

14 burpees

351 SSHs

100 curls

100 squats

100 shoulder presses

100 LBCs

84 merkins

COUNT-OFF & NAME-O-RAMA
9 HIMs struggled together.  Tonka had to leave before the pic.

CIRCLE OF TRUST/BOM:

The saying “what doesn’t kill you makes you stronger” does not come from the Bible, even though a lot of Christians cite it.  It comes from German philosopher Friedrich Nietzsche, who, ironically, did not believe in God.

The saying “God won’t give you more than you can handle” is drawn from 1 Corinthians 10:13, but that verse really deals with temptation, not suffering/struggling.

God does not promise anyone that they won’t suffer/struggle, just ask Job.

So, what’s the point of suffering/struggling?

President Richard Nixon once said that rich people who have it all, who do not work, and who do not struggle “don’t know life because what makes life mean something is purpose, a goal, the battle, the struggle, even if you don’t win it.”

Here is what the Bible does say about suffering/struggling:

“More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.” – Romans 5:3-5.

MOLESKIN:
Prayers for Ribbed’s wife, Submarine and Trunk’s grandmother, and all of our struggles

ANNOUNCEMENTS:

None mentioned

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!