F3 Knoxville

Tag: Tweet-E

The grass is not greener

THE SCENE: Perfect weather at the Equilizer
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:
In honor of Bartman, who has to work mornings, I give you the Drapen Kracken.
Giant oval with exercises listed at the 8 cones. Do the exercise and qty and then run a lap around the circle (extended to Stonehenge) then moving on to next exercise. The exercises are;

  • 30 Merkins
  • 30 dry docks
  • 10 burpees
  • 10 curls,10 tris, 10 squat and press w/CMU
  • 3 round-the clock Merkins
  • 20 squat jumps
  • 15 Superman’s and 15 cobra Kais  Merkins
  • Bear crawl to center and back

about 3/4 of the way done we stopped for some sprints to break up the breathing pattern and then went back to work. Eventually stopping for everyone to do 3 round the clock Merkins and 10 burpees. Add on a few more sprints then mosey back to the AO by way of the Snake to use our tax dollar investment…

MARY:
Snitch led us in some flutters and we added on some side crunches and LBCs.
COUNT-OFF & NAME-O-RAMA
12
CIRCLE OF TRUST/BOM:
The grass is not always greener on the other side. The phrase actually originated over 2000 years ago as a poetic proverb by Publius Ovidius Naso, better known as Ovid, regarding agriculture and the harvest always looking more fruitful in another man’s field. With social media today. It’s very easy to look into other lives and think they have everything together. That their lives are perfect and ours is crap. Nothing could be further from the truth. I talked about how I literally thought my neighbors grass was greener and prettier than my lawn. But it wasn’t until I walked over to talk to him that I could see all the imperfections and bare spots in his yard once standing in it. Looking back at my yard from his, I noticed mine didn’t look that bad from his angle. In fact it looks better than his yard. So, the point of all this is that we should not look at others and try and base our lives on them. But we should look to God for guidance and try to better ourselves every day.
MOLESKIN:
It was great being back at the equalizer today. I missed the crew there very much. Last night I had a pretty good wreck on my mountain bike and it was pretty tough for me to get going this morning. Once getting in the groove and seeing everyone working hard my injuries loosened up and didn’t bother me as bad.
ANNOUNCEMENTS:
Hardship Hill, Wesley House

Raw-ish

THE SCENE: 68 and cool still humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH

5 Cherry Pickers

10 merkins

THA-THANG:
Get a coupon mosey to the outhouse. Tabata workout four sets with 50 seconds on and 10 seconds

  • curls
  • Freddy Mercury
  • Hernia
  • OHP
  • Box Jumps
  • No hand get-ups
  • Wall squats
  • LBC with CMU
  • Merkins
  • Squat Thrust

MARY:
None

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Insert the WORD here.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

100th Post / 20th Q for Blindside!

THE SCENE: “LOOK AT THAT MOON, YALL!” -Aladdin

F3 WELCOME & DISCLAIMER Done & Done (albeit with a LOT of chatter from the gallery)

WARM-O-RAMA:

SSH IC x 20 | LBAC IC x10 each way | Tempo Squat IC x10 | Tempo Merkin x10

THA-THANG:

The Q might have mentioned to many of the PAX at the CSAUP on Saturday that there wouldn’t be any running during this CSAUP Recovery Q. The Q misspoke and meant that there wouldn’t be a lot of running. 

Mosey to each location and perform 5 exercises, 20 reps, or for 20 seconds each (Five 20s = 100)

  • Flagpole 
    • 20 Dips | 20 Derkins | 20 Squats | 20 Imperial Walkers | 20 Second High Plank
  • Playground
    • 20 Shoulder Taps | 20 Toe-Touches | 20 Knee-ups | 20 Merkins | 20 Second Rocky Balboas 
  • Dock
    • 20 CDD | 20 Skater Jumps | 20 LBCs | 20 SSH | 20 Second Low Plank
  • Rock Pile 
    • 20 Rows | 20 Curls | 20 OH Press | 20 Triceps | 20 Second Jump Overs 
  • Bath House
    • 20 Burpees | 20 Pull-ups | 20 BBS | 20 Australian Snow-Angels | 20 Second Beast Plank
  • Stonehenge 
    • 20 Box Jumps | 20 Lunges | 20 Squat Jumps | 20 BBS | 20 Second Plank
  • Splashpad
    • 20 Flutter Kicks | 20 Hello Dollys | 20 V-Ups | 20 Box Cutters | 20 Second High Knees
  • Basketball Court (missed the turnoff, completed exercises at the Tennis Courts)
    • 20 Diamond Merks | 20 Wide Merks | 20 Right hand forward merks | 20 Left hand forward Merks | 20 Second Butt Kicks
  • Tennis Courts
    • 20 Mountain Climbers | 20 Freddy Mercury | 20 Plank Jacks | 20 Bear Crawls | 20 Second Hold Squat
  • AO
    • 20 Smurf Jacks | 20 American Hammers | 20 Iron Mikes | 20 Broad Jumps | 20 Monkey Humpers 

MARY:

Finished before Mary was an option. 

COUNT-OFF & NAME-O-RAMA

2 for Pre-Ruck

12 for Beatdown 

0 FNGs 

CIRCLE OF TRUST/BOM:

Today was my 100th posting and 20th Q. While a vast majority of those posts and Q’s have come from the Equalizer, I have also been able to post at Asylum AM, Asylum PM. Asylum Sat., Truckstop Sat., The Dogpound, Shamrock, and the Quacken. I have also was lucky enough to have 2 downrange postings at F3Low Country on Hilton Head Island this summer. I started tracking my Posts and Q’s a while back after noticing a “100 Posts in 2021” patch on the F3 Gear website. 

The HIMs of F3Knoxville will never know their impact on my life in just the few months I have been participating in workouts. Before March 1st, I was in a rut that I didn’t even know how deep. The running workouts I was doing on my own became less and less frequent and when I did run, I pushed myself less and less. Most of my friends had moved away from Knoxville over the past few years, and those that were in town were able to get together with little to no frequency. My faith was waning. I did not have a routine in which I had a healthy prayer life. 

F3Knoxville allowed me to find the answers to all 3 of these problems. I didn’t realize it at the time, but the answers were even in the name! I was struggling with all three F’s and didn’t even know it! Since that early Monday morning on March 1st, all three F’s in my life have grown tremendously. I have a fitness routine that mixes up all styles of exercises that I can always count on a great beatdown, I have men in Knoxville that I can call on for anything and everything, and I now know that I will leave each workout uplifted through the prayer of the PAX. 

Thank you F3 Brothers. I am lucky to have all of you in my life. 

MOLESKIN:

Prayers for: 

Ribbed’s wife and family

Hans’ ankle

Seeking joy and life from God and not the world.

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.