F3 Knoxville

Tag: Trunk

Friday @ The Equalizer 2-11-22

THE SCENE: 31 degrees with a forecasted 39.  Clear skies.  Crisp.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together touch toes – 20 count; feet apart right, left, middle – 20 count each; Grady Corn IC x 5; LBAC IC x 5 both ways; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat; mosey to the Smokehouse for a CMU then line up on the bigger basketball court
THA-THANG:
Phase 1 – Cardio Tabata – 20 work, 10 rest, 3 sets of each exercise before moving to the next, 20 seconds intermission between exercises

Exercises: (1) Side Straddle Hops; (2) High Knees in place; (3) Front Jacks; (4) Jump Squats

Phase 2 – Neapolitan Merkin EMOM – 3 rounds, each consisting of 10 reps of each of 3 merkin varieties (total – 9 min EMOM).  Run to the other side of the court and Bernie back to position after each set of 10 reps.

Merkin Varieties: Dip Merkin (hands placed on separate CMUs, chest dips into the space between the blocks before pushing back up); Standard Merkin; Derkin (feet on CMU, hands on the ground)

Example – PAX performs 10 Dip Merkins, runs to the other side of the court, Bernies back to position, and then rests.  When the next minute starts he performs 10 Standard Merkins, runs, Bernies, rests…

At the end, 90 Merkins have been completed – 30 of each variety

Phase 3 – Descending Ladder – the number listed before each exercise indicates the rep count.  Perform 10 all the way down to 1, then run across the court and through Smokehouse Gap before returning to position.  Once back begin again, only starting one step lower than before.

Ladder –

10 – Windmills (2=1)

9 – Over Head Press

8 – Deadlift

7 – 21’s (7 low, 7 high, 7 full)

6 – Leg Hammers (2=1)

5 – Blockees

4 – Iron Mikes (2=1)

3 – Switch Climbers (2=1)

2 – Front Raises

1 – Burpee

MARY:
three quarters of a lap around the track followed by flutter kicks IC x 20 and 60 seconds of stretching at the AO
COUNT-OFF & NAME-O-RAMA
9 – Aladdin, School Zone, Subarine, Choir Boy, Snitch, Swimmies, Stripped, Mouthwash, Trunk
CIRCLE OF TRUST/BOM:

Psalm 27:13 – I remain confident of this: I will see the goodness of the Lord in the land of the living.
MOLESKIN:
You don’t have to wait until Heaven to experience God and all his glory, love, and care.  He’s all around us.
ANNOUNCEMENTS:
CSAUP at Asylum on Saturday 2/26 – 6:30a start and 8:45a finish with food to follow.  This event is 2.0 friendly, as long as they’re cool.

Lappin It Up @ Dog Pound – 2-10-22

THE SCENE: Colder than the forecast indicated.  Clear skies showcasing a few planets and more than one shooting star
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes – 20 count; feet apart – rigth, left, middle – 20 count for each; Grady Corns IC x 5; Cuckoo Clocks OYO x 10; Neck Rolls x 5 each way; Grady Corns IC x 5; LBAC IC x 5 each way; Tempo Merkin IC x 5; Down Dog – 20 count; Tempo Squat IC x 5
THA-THANG:

Mosey across Northshore to the Dog Track for a Seabiscuit-style workout where all PAX performed each of 4 exercises according to the prescribed rep count for each round, and then followed that with the prescribed number of laps around the track for each round.  

Exercises – Merkins – Air Squats – Windmills – Dead Bugs

Round 1 – 25 reps, 1 lap

Round 2 – 20 reps, 2 laps

Round 3 – 15 reps, 3 laps

Round 4 – 10 reps, 4 laps

Time was called with PAX spread out all over the track at various stages of the challenge.  All were accounted for and then moved back to the AO

MARY:
Flutter Kicks back at the AO – 4-count to 30
COUNT-OFF & NAME-O-RAMA
10 – Frosty, Mayberry, Earmuffs, La-Z-Boy, Goat Dish, Ribbed, Submarine, Snitch, Trunk
CIRCLE OF TRUST/BOM:
A lyric from the 1994 Soundgarden song, “Fell On Black Days”

“So don’t you lock up something that you wanted to see fly”
MOLESKIN:

ANNOUNCEMENTS:
Asylum CSAUP Saturday 2/26

90s Block Party (Blood Pooling in My Shoe)

THE SCENE: Cool. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Grady Corns | Rockettes

THA-THANG:

35sec on each exercise. 10sec rest. Take a lap around track after each round. 3 rounds. Stations included:

 

  • CDD
  • Rows
  • Diamond Merks
  • Box Cutters
  • Mtn climbers
  • Step ups
  • Squats
  • Imperial Walkers
  • Burpees
  • V-Ups

 

MARY:

  • Hello Dolly IC | Aussie Snowman

STRETCHES:

  • Bend down & grab toes
  • Sit squat

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM: Pray courageous prayers

ANNOUNCEMENTS: CSAUP

PRAYER

Suiting Up @ Truck Stop – 2/5/22

THE SCENE: Cold and clear.  ~24 degrees with a slight breeze and ice on the mosey trail
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Feet together – touch toes 20-count; feet apart – right, middle, left 20-count each; Grady Corns IC x 5; LBAC IC x 5 (each way); Cuckoo Clock (forward neck extension) x 10; Neck Rolls x 5 (each way); Tempo Merkin IC x 5; Down Dog 20-count; Tempo Squat IC x 5

Warm-Up Tabata – (20 seconds work / 10 seconds rest) x 3 sets for each exercise; 20 seconds rest between exercises

(1) Side Saddle Hop (2) High Knees in place (3) Front Jacks (4) Jump Squat

THA-THANG:

EV1 – Toughness Tour: move from one parking lot to the next, completing the prescribed exercises and movements at each.  50 yard sprint before each exercise; 50 yard Bernie after each exercise.

Parking Lot order – Lower Watt –> Harrison –> Upper Watt

Exercises –

(1) Bobby Hurley x 10

(2) Merkins x 20

(3) Leg Levers x 20

(4) High Plank Alt Leg Raises x 30

EV2 – Bath House burpees and inverted rows – 20 of each OYO

EV3 – Bleacher Circuit – Complete all exercises without rest, then move over for the next group.  All PAX performed 5+ circuits

(1) Box Jump to top of bleachers

(2) Alt Reverse Step Down to bottom

(3) Straight-legged Dips x 6

(4) Iron Mikes x 6 (single count)

EV4 – Mosey to Upper Field for burpee 5’s, moving from one sideline to the other between sets

ex – 1 burpee here –> 4 there; 2 here –> 3 there; 3 here –> 2 there; 4 here –> 1 there

MARY:
Fellowship Mosey then breaking into a Slowsey back to the AO to arrive on time
COUNT-OFF & NAME-O-RAMA
19, including FN2.0 (Nitro).

Submarine, Tailpipe, Gibbler, Van Wilder, Doubtfire, Brick, Gridiron, Dewey, Frosty, Earmuffs, Waxjob, Cosmo, Biscuits, Butters, Mayberry, Ratchet, Trunk

Not tagged in this post – Van Wilder, Dewey (2.0); Master Builder (2.0)
CIRCLE OF TRUST/BOM:
A prayer to make the passage about the armor of God applicable in our lives:

Lord, I put on the belt of truth.  I choose a lifestyle of honesty and integrity.  Show me the truths I so desperately need today.  Expose the lies I’m not even aware that I’m believing.  And yes, Lord, I wear your righteousness today against all condemnation and corruption.  Fit me with your holiness and purity – defend me from all assaults against my heart.  I do choose to live for the gospel at an moment.  Show me where the larger story is unfolding and keep me from being so lax that I think the most important thing today is the soap operas of this world.  Jesus, I lift against every lie and every assault the confidence that you are good, and that you have good in store for me.  Nothing is coming today that can overcome me because you are with me.  Thank you, Lord, for my salvation.  I receive it in a new and fresh way from you and I declare that nothing can separate me now from the love of Christ and the place I shall ever have in your kingdom.  Holy Spirit, show me specifically today the truths of the Word of God that I will need to counter the assaults and snares of the enemy.  Bring them to mind throughout the day.  Finally, Holy Spirit, I agree to walk in step with you in everything – in all prayer as my spirit communes with you throughout the day.
MOLESKIN:
Ephesians 6: 13-18
ANNOUNCEMENTS:
CSAUP coming up at Asylum on 2/26, 6:30a – 8:30a with food to follow.  Several service opportunities posted on Slack.  Check the service channel.

Showing Up is 1/2 the Battle

THE SCENE: Chilly, but clear and no wind. No sign of the moon

F3 WELCOME & DISCLAIMER: Done 

WARM-O-RAMA:

SSH IC x20 | Windmills IC x10 | Cherry Pickers IC x4 | Tempo Squats IC x10

THA-THANG:

Tennis Court Battle Buddies: One partner works through rep count, the other does a suicide, then switches until all reps are finished. 

  • 100 Merkins 
  • 200 BBS
  • 300 Squats 

Mosey To Flagpole 

  • 5 Burpees on your own

Mosey to Dock. Loop consists of: 

  • 20 CDD at Dock
  • 10 Goblet Squats at Rockpile
  • 5 Pullups at BathHouse
  • 10 Curls at Rock Pile

Rinse and Repeat until time 

Fellowship Mosey to AO 

 

MARY:

25 FlutterKicks IC led by Trunk

COUNT-OFF & NAME-O-RAMA

10 HIMs; 0 FNGs; 1 Kotter 

CIRCLE OF TRUST/BOM:

Showing up is half the battle. The first community that men to be active in is their family. The indispensable building block of humanity. The evidence is clear that children benefit greatly and prosper when parents are active in their lives. 

Everyday is a gift and each day will present opportunities for love and care in the family. Love your children and change the world. 

ANNOUNCEMENTS:

CSAUP 2/26 at the Asylum 6:30-9:00 am. There will be snacks.