F3 Knoxville

Equalizer PreSAUP

THE SCENE: Wet.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills || SSH IC | Grady Corns
  • 10 Pull-ups

THA-THANG:

45sec on each exercise. 15sec rest. 3 rounds. Stations included:

  • Burpees
  • Box jumps
  • Walking Lunges
  • Air taps
  • Ssh
  • Shoulder taps
  • Bear crawl
  • Imperial walkers
  • Crab toe touches
  • Flutters
  • Mountain climbers
  • Crab walk
  • Inch worms w/ plyo merkin

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:. James 1:19 – ​​Understand this, my dear brothers and sisters: You must all be quick to listen, slow to speak, and slow to get angry.

Simple, Not Easy – Going Against the Flow @ DogPound 8/19/21

THE SCENE: Dry!  Well, at least nothing falling from the sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Touch your toes; Cherry Pickers; LBAC (front/back) while stretching calves and achilles; CoQ (circle of quads) – an experimental group stretching exercise; mosey to the Backbone

THA-THANG:
1 – Cycle the following –

  • Pullups
    • first set is 10, then 9, then 8,………all the way to 1
  • 20-yd downhill Crawl Bear
  • 10 reverse crunches with feet extended downhill
  • 40-yd uphill sprint
  • 10 reverse crunches with feet extended downhill
  • 20-yd downhill mosey back to the Backbone to repeat the cycle with 1 less pullup this time

2 – 8 minute abs

  • 9 different ab exercises, 25 reps apiece, in cadence (a Trunk staple)

3 – Fellowship mosey to the AO

MARY:
– 3 minutes. Partnered up – one partner does AMRAP Merkins while the other jogs a lap around the outside of the tennis court, then they switch.

– 30 second plank
COUNT-OFF & NAME-O-RAMA
10 Men
CIRCLE OF TRUST/BOM:
– 4 motivations for physical fitness as men, husbands, and fathers:

  • 1 – health and longevity
  • 2 – ability to save your own life (can you run, lift, swim, climb, and hold on?)
  • 3 – ability to save someone else’s life (could you carry your child or wife over a long distance if you had to?)
  • 4 – ability to defend yourself against an attack

What we do in the mornings isn’t easy, and yet we return again and again because we want more for ourselves than what is common – and for good reason!  Apply that to your spiritual life as well, because the rewards that are promised in the Gospels are far greater than anything this world has to offer.

MOLESKIN:
“If we consider the unblushing promises of reward and the staggering nature of the rewards promised in the Gospels, it would seem that our Lord finds our desires not too strong, but too weak.  We are half-hearted creatures, fooling about with drink and sex and ambition when infinite joy is offered us, like an ignorant child who wants to go on making mud pies in a slum because he cannot imagine what is meant by the offer of a holiday at the sea.  We are far too easily pleased.”

CS Lewis, The Weight of Glory
ANNOUNCEMENTS:

Our prayers go out to Cosmo2 and his family after the loss of his father this week

CSAUP this weekend.  Good luck and safety to all participants, and a big thanks to the organizers

Wesley House food donations being collected at every AO.  Non-perishable snack foods, juice boxes, etc.  Bring something to your next post.

 

48 Cards pick up

THE SCENE: 72 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

0 Burpee

25 Grady Corn

1 Burpee

25 SSH

2 Burpee

Cherry picker

3 Burpee

Mosey to the Flagpole and turn on the tunes

THA-THANG:
54 Card Pickup via the sweat deck app

  • JQKA are all ten count
  • Dimonds are V-ups
  • Hearts and BBS
  • Clubs are Tricep Dips
  • spades are Box jumps
  • Every 15 cards we mosey around the park and back to the flag.

MARY:
Ring of fire till time

Dog Pound event this Saturday.

Small, medium or large

THE SCENE: Steady light rain, nice actually
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Regular stuff
THA-THANG:
Mosey to the marina clubhouse.
Small: CMU and burpees, Medium: 2.5’ pole and squat jumps, Large: 3+’ log and Merkins

split up into groups of 3. One person from each group carries their item to the con while their team runs ahead. The team does the exercise associated with the item until their item reaches the con. Then you switch with a teammate and continue down the trail of cones to the Matterhorn and the pull up bars. Do five pull-ups and then repeat heading back to start. Once at start, teams switch items and repeat until all three teams have carried all three items. Once complete, all teams run to cones and do 10 Merkin (3 times) and Cobra Kais (3 times). All hang from bars until 6 catches. Then 10 knee ups. Mosey back to start stopping at each cone for 20 LBCs.
Everyone take turns carrying items back to AO

 

  • Sometimes
  • bulleted
  • lists
  • are
  • handy.
  • in this case they were not.

MARY:
Marge Simpsons led by Tweet-E since the Q didn’t know what the correct form of a Marge Simpson was. Some other stuff and then something else. Maybe something else too but not sure.
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
Prayer and worship. Spoke to the packs about prayer not being some grand rehearsed spectacular thing, but rather a communication with our father. It’s not for others but for him. Same with worship, we don’t need to worry about how good our voice sounds or who hears us and what they may think. We just need to worship our father.
MOLESKIN:
So last night was one of the worst nights of sleep I’ve had in a while. Not showing up was not going to be an option. Glad I did. I need to make it out more often, but the bed feels so good in the morning. I have this memory foam pillow and it’s so nice. I probably should give it a name. We have a memory foam mattress pad to. It’s pretty awesome. I don’t think I should give it a name. Our blankets are regular type blankets but are very comfortable. Although last night none of this helped me. It was a bit hot in my room last night because we forgot to turn the air down. That sucks. I went out and slept in the living room and it was too cold because there’s two vents in that room. I felt like Goldilocks I was looking for baby bears bed, but sadly there was no baby bear bed, so I went back to the big bears bed in my room and it was cooler then so I might have slept 15 to 20 minutes. I was thirsty so I got something to drink, not beer. I did fall asleep for a little bit after that and remember dreaming about beating people up that were bullies. I mean like really beating them up. One of them I remember throwing over a fence when I was done with him. They kept coming back with more of their friends to try and beat me to no avail. I kind of felt bad when I woke up. Do you have  dreams like that? I like dreams. Dreams are fun. I like to have fun. Do you like to have fun? You know what’s funny? Monkeys are funny. They throw their poop sometimes. I hope those of you that are reading this are wondering what the heck is he talking about, did he come off his meds or something? Then again I don’t think anybody reads this. If you are reading this, I’m not off my meds, I don’t even take meds…well sometimes ibuprofen. Anyway, if you are still reading this then put a monkey emoji under the post on slack. Then you will be in the secret society of people that read Tank’s backblasts and I will send you a decoder pin in the mail telling you to drink more Ovaltine. Till then, have a wonderful day my brothers
ANNOUNCEMENTS:
CSAUP, forgot to mention snack drive.

You Can Pack A Pretty Picnic – Monday 8/16/21 @ The Equalizer

THE SCENE: Drizzle fo’ shizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Gradycorns, LBAC front/back, right over left stretch, left over right stretch, mosey to the Flagpole
THA-THANG:
– PAX completed the following runs, each followed by a 100yd recovery walk.  Run, not jog.  Focus on emptying the tank on each section and utilizing the recovery time.  Everyone held plank at the next starting line until the 6 was up.

  • 400yd
  • 300yd
  • 200yd
  • 100yd
  • 100yd
  • 200yd
  • 300yd
  • 400yd

– Mosey to the Pavilon to complete a 1 circuit “tabata-like” (40/15) workout consisting of:

  • Shoulder tap / alt leg raises (I need a name for these – DM’s are open)
  • Side straddle hop
  • Imperial Walkers
  • Monkey Humpers
  • Burpees
  • Abs – choice of WW1, LBC, or Freddie Mercurys

MARY:
50 Merkins on your own
COUNT-OFF & NAME-O-RAMA
10
CIRCLE OF TRUST/BOM:
2 Chronicles 7:14 – If my people, who are called by my name, will humble themselves and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive them their sin and will heal their land.
MOLESKIN:
In a society and an era that feels very far apart from God, he promises us that if HIS people will turn from THEIR wicked ways, he will heal the land.  As men and leaders it’s important that we look inwardly in these uncertain times.  God will use our humility and dedication to him to spread his kingdom here on earth.
ANNOUNCEMENTS:
CSAUP this weekend – still time to sign up

Food donations for Wesley House

Hardship Hill on the horizon