F3 Knoxville

Birthday-less Birthday Q

THE SCENE: Partly cloudy 78 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sun Gods x 34 (Each Direction, Each Position)

Imperial Squat Walker x 15 IC

SSH x 34 IC

OHC x 34 IC
THA-THANG:

Mosey to back lot

Kraken: 8 locations; 34 reps at each location; Make lap of entire lot before going to next location.

  • CDD
  • Narrow Squats
  • 4 ct Flutters
  • Calf Raise Squat
  • 4 ct Shoulder Taps
  • Alt Side Lunge (17 each leg)
  • Smurf Jacks
  • Push-ups

Mosey back to front lot

Apple Turnover: Bear crawl three parking stalls, flip over to crab walk for three stalls. Travel length of front lot.

MARY:
4 ct Flutters x 40 IC
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
Be engaged (Thanks for the words Cap’n)
ANNOUNCEMENTS:

PM Asylum – 56 is not too Bad

THE SCENE:

about 86, mostly sunny, a bit warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH 15 IC
Cherry Pickers 15 IC
Windmills 15 IC
Candy Corns 30 IC
Merkins 5 IC

THA-THANG:

Mosey to Stairs by Bat House
7’s – BBS at bottom of 2nd stairs down hill and Squats at top of hill
Mosy back to AO to Partner up into 2’s and pick up a pair of brick per team
Mosey down road to stop sign in the shade.
Dora’s:
 100 Reps per team – Press with each brick, while partner Burnies up to cone – 5 Bobby Hurleys (each arm)
100 Reps per team – Curls with each brick, partner side run crossing legs to cone – 5 Iron Mikes (each Leg)
50 Reps per team – wing lifts with each brick, partner runs to cone, 5 squats
Mosey down hill to Highway 66
Every 5th light post -6 Squats and 6 Iron Mikes until we get to road
Two Rounds of 1 minute planks in Shade
Mosey to base of Everest – Pickets charge up hill to top right by small wall by road
Partner up – 7, then 6, then 5, then 4 etc of dips while partner does LBCs

MARY:
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:

Word of the day is get out of your comfort zone. It’s easy and comfortable to follow the same routine day in and day out- same circle of friends, same activities. But that is not how we grow. We need reach out – grow your circle of friends, add some diversity. Reach out to a different age group and strike up a conversation. Take a chance and you will be enriched. This will enhance our ability as F3 leaders and to live as God wants us.
Joshua 1:9 ESV
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go.”
Proverbs 3:5-6 ESV
Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths.

MOLESKIN:
Pray for Mr Jinxy who is dealing with a heart issue and Dieter Marstadt family- Dieter recently died of a brain tumor
ANNOUNCEMENTS:

Tree Biscuit Suicide

THE SCENE: 84 degrees with a little breeze.  Felt pretty nice actually. We were expecting it to be hotter.  In the car on the way over it was 94.  Two soccer fields were being used, and one baseball diamond was being used.  Lots of people watching us do burpees…

F3 WELCOME & DISCLAIMER

Four of us started and five of us finished… Yes that’s right we picked one up along the way.  It was awesome to see @icebreakers face light up…. “You guys F3?”… “Yes, come join!” and he did! There’s hope for this country men, if a young man will drop everything and join a tough workout on the spot, no questions asked.  Man I’m encouraged! Thank you @IceBreaker!

WARM-O-RAMA:
In keeping with my Lexicon exploration, which really just starts from the top and goes through ones I havn’t done before:  We did

  • 10 4×4’s
  • 10 Abe Vegotas
  • 10 Absolutions  (after running over to the astro-turf on the other side of park)

THA-THANG:  Tree Biscuit Suicide

A Tree biscuit is

The Short Version:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

The Long Version:
  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
  • Alternate Taggers
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What is a Tree:
    • We don’t do burpees for any old shrub.  Trees should be about 6 inches around and 10 feet tall.  Those pesky crape mertyles were very questionable this am.  #wanna-be-trees
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Cross Country Baby!!
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Be Loud
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

The first time at Juco we did 156, then at the Asylum we did 200.  This time we did 180 traveling burpees, but we had a little special treat.  At rep #132 we stopped at the sand volley ball courts and did 6 Sand Suicides (sprint across the length of the volley ball court and back) — just because they’re there and a sand lot is too good of an workout  opportunity to pass up.. Am I right??  So if Truck Stop does it again they could probably do more burpees if they cut out the Sand Suicides..

MARY:

Finished up with a little mary.

  • 15 Star Crunches
  • 15 Freddy Murcuries
  • 15 Mountain Parkers

CIRCLE OF TRUST/BOM:
Thank you @Snaggletooth for turning me on to the Every Man Ministry. I’ve thoroughly enjoyed being on the subscription devotion.  I wanted to read it to the group but couldn’t find it. But here is the one I described.

  • Weapons Grade Plutonium https://www.everymanministries.com/blog/september-21-2019/
  • I tried to encourage the men to “leave the shores of safe, spiritual spin, for the unpredictable rapids of witnessing.”
  • And once God’s man experiences the power of God in this way, no other experience can compare.  It is the ultimate risk-reward setup. Give the signal, turn the key, press the button, and release the power.
  • According to Jesus, God’s man can choose to experience the power of God by deciding to share his faith.
    MOLESKIN:
    It was a ton of fun — thanks for the opportunity to join you all in the PMG (PM Gloom) at Truck Stop!

 

Heroin, flamingos, and Butters’ view on music

THE SCENE: 60 perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
Stretch

THA-THANG:
Rounds of 30, 25, 20, 15, 10, 5 of the following    Follow each round with either 100 jump rope or sled pull

  • curls
  • oh press
  • sandbag squat
  • kettlebell swing
  • flamingo

MARY:
None

COUNT-OFF & NAME-O-RAMA
Frosty, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:
Talked about conflict, confidence and shame.

MOLESKIN:
Great mumble chatter this morning.  Who knew Butters had so much insight into 90’s music??

ANNOUNCEMENTS:

Let’s Make a (Bad) Deal

THE SCENE: Still way too warm for late September, daggummit!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x26 IC
TN Rocking Chair x15 IC
Asphalt Kissers x10 IC
Imperial Squat Walkers x15 IC
LBAC fwd and back x15 IC
OHC x20 IC

THA-THANG:
Wouldn’t be CMUesday without CMUs! Head over and grab one.

Each corner of the parking lot has 3 cards. One has a number of reps on each side. One has an exercise on each side. One has a traveling exercise on each side.
Only one side of the card is visible… Content of the other side is unknown.
PAX take turns choosing for each card to take what’s face up, or make a deal and switch to the unknown side…

Station 1:
Tricep Extensions/(Squat Thrust), 30/(45), Crawl Bear/(Inchworm Merkins)
Choices: Kept the Tri’s, Snitch switched the reps to 45 (groans all around), traded Crawl Bear for Inchworm Merkins (pushing CMU ahead)!

Station 2:
CMU Big Boys/(CMU Merkins), 30/(60), Twist Lunge/(CMU-icide)
Choices: Kept the reps and the exercise, but flipped over Twist Lunge to reveal the CMU-icide (suicide with CMU carry)

Station 3:
On the Shelf/(One-hand OHP), 30/(20), Pregnant Crab/(Blockee Broad Jump)
Choices: Kept On the Shelf, missed a reprieve by keeping the 30 reps. Nobody liked the Pregnant Crab idea… Until we found out what was on the other side.

Station 4:
Burpee Hop-Over/(8-Count Blocky Builder), 25/(10), CMU-icide/(Bunny Hop)
This one was the spirit-breaker. After the Blockee Broad Jumps, nobody wanted to touch the Burpees. But we ended up with the 8-Count Blocky Builders instead! 25 showing… Nobody brave enough to make the deal that would have cut the reps to 10. Let’s knock ’em out! Everyone happy to run the CMU-icide, so Bunny Hops remained hidden.

One lap completed! Time for another lap, this time with the excercise/rep combos that were NOT chosen last time:

Station 1:
Squat Thrust revealed. Only 30 since we did 45 last round… Snitch gets apologies from the PAX. Interminable Crawl Bear dragging the CMU.

Station 2:
Merkins on the CMU – 60 of ’em! That’s a lot… If you need a breather, take a mosey down the parking lot and back.

Had to call time halfway through Station 2… Back to the pile with the CMUs

MARY:
Flutter kicks x30 IC.
Cash out with LBCs OYO until time.
COUNT-OFF & NAME-O-RAMA
11 strong this morning. Welcome to Frat Boy from F3 Fort Mill!
CIRCLE OF TRUST/BOM:
Isaiah 1:18
“Come now, let us reason together, says the Lord:

though your sins are like scarlet,

they shall be as white as snow;

though they are red like crimson,

they shall become like wool.”

Most of the deals I offered today kinda sucked. Some just worse than others. And you didn’t know what you were going to get. God lays it all out there. Here’s His deal: Trade your sins for His righteousness through Christ!

MOLESKIN:
Pray for Helga’s family as he heads off to “play army” for a month!
ANNOUNCEMENTS:
Brolympics coming in November!