F3 Knoxville

The PRoject Q 05/12/2020

THE SCENE: no rain, cool morning high 40s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

•Side straddle hops (IC) 4ct
•Squats (IC) 4ct
•Hand release merkins
•Cherry pickers
•Wind mills

THA-THANG:

Form a line and mosey to the track field.
At the start line, will do the F3 Individual Medley: Swimming has the individual medley (IM), swim all 4 strokes in one event. Start with 7 reps of each exercise.
  • 7 Burpees
  • 7 Merkins
  • 7 2 count flutter kicks,
  • 7 SSH,
  • start a new set every 1:30
  • add a rep until you get to 10 of each or run out of time. If you’re fast you get loads of rest.
Get a 10 count break then mosey to stairs.
11’s with dry docks and bobby Hurley
At the track, sprint 50 yards, bear crawl 30 steps, then mosey to starting point for a rinse and repeat for each exercise.
  • 50 SSH’s, mosey to cone, sprint hill and continue routine until the 80 yard cone, then army crawl to 3rd point. Mosey back to start,
  • 30 Merkins then rinse/repeat.
  • 50 LBC’s, rinse/repeat.
  • 50 squats

MARY:
Only had limited time for Mary, we did heals to heaven, flutter kicks and leg lifts
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
For the word, commented on recent experiences where well intentioned services projects can fall apart due to ego. Folks being more worried about how they are perceived and who gets credit over the success the of the project. We challenged each other to evaluate our own egos, and how that lens influences our actions
MOLESKIN:
noen
ANNOUNCEMENTS:
Discussed the transition to SLAC

13 monkeys

THE SCENE: 40 on the dot w a half moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

MH= monkey humpers on the 4ct
MH x2
SSH x10
MHx4
Imperial walkers
MHx6
Squats xx
MHx8
Imp squat walkers
MHx10
8 count plank merkin
MHx12

THA-THANG

One group
burpee dans on the grinder or field

 

2nd group go to crumpit
11s w monkey humpers and merkins . Monkey humpers at the bottom on the 4 ct starting w one and 10 merkins at the top of crumpit
Groups will switch once completed

MARY:
Lots more monkey humpers mixed in with Lbcs, flutters, calf raises and end with ……monkey humpers
COUNT-OFF & NAME-O-RAMA
13 pax
CIRCLE OF TRUST/BOM:
let obstacles be opportunities
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Shamrock – Put a stone under your brother

THE SCENE: Beautiful cool dry morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

Flutter Kicks 25 – 4 count 

Twinkle Toes  (IC) 4 CT x 15

4×4’s  x5 OYO –  Burpee into plank / 4 merkins / 4 single mountain climbers / up repeat

V-up roll up – x10 OYO BBS with a crunch in-between 

THA-THANG:

Mosey to Back Parking lot

12 stations – Marked 1-12. Do 1 rep then run to station 2 and do 2 reps and so on until you get to # 12. Each round completed = 78 reps. This course included 3 bear crawl segments per round for about 30’ each. We ran a total of 2.25 miles during the workout. 

Round 1 – Smurf Jacks

Round 2 – Diamond Merkins

Round 3 – 4-count American Hammers 

Round 4 – Squats

Round 5 – Burpees 

 

MARY:
Think we did 35 –  4-count Freddie Mercurys
COUNT-OFF & NAME-O-RAMA
9 PAX – HalfSheet, Dogbite, Baby Boomer, Pringle, CheetSheet, Trolley, Mermaid, Anchorman, Jitters
CIRCLE OF TRUST/BOM:

Exodus 17

8 The Amalekites came and attacked the Israelites at Rephidim. 9 Moses said to Joshua, “Choose some of our men and go out to fight the Amalekites. Tomorrow I will stand on top of the hill with the staff of God in my hands.”

10 So Joshua fought the Amalekites as Moses had ordered, and Moses, Aaron and Hur went to the top of the hill. 11 As long as Moses held up his hands, the Israelites were winning, but whenever he lowered his hands, the Amalekites were winning. 12 When Moses’ hands grew tired, they took a stone and put it under him and he sat on it. Aaron and Hur held his hands up—one on one side, one on the other—so that his hands remained steady till sunset. 13 So Joshua overcame the Amalekite army with the sword.

God chose Moses to be a faithful servant. 

Moses acted on that faith. 

I love the example of Aaron and Hur holding Moses’ arms up for probably at least 8 hours. 

MOLESKIN:

ANNOUNCEMENTS:

Lazy Barclay and Howling Monkeys

THE SCENE: Mid-40s.  Brisk but perfect for a good sweat
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25 (IC); CP x 12 (IC); This and That; Imperial Walkers x 15 (IC)
THA-THANG:
Mosey up the hill toward The Asylum and Colosseum for 3 laps of the Barclays.  There are 4 stops per lap (one at each stop sign, on at the Colosseum and one at the old rock pile).  One exercise at each stop.  Complete 3 laps on the hop. NOTE:  A legit Barclays has a different exercise at each stop for each lap, but the Q was lazy).  The exercises at each stop:

  • Squats (4 ct) x 25
  • Flutter Kicks (4 ct) x 25
  • Smurf Jacks (4 ct) x 25
  • Merkins x 25

Mosey back to the AO

MARY:

LBCs, Merkins (get us to 100 even), Capt. Thors to 6/24, Howling Monkey, SSH waiting for the Ruckers (Gibbler, Coolio, Rainbow, Bluebird, and Waffle House) to join the COT.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
I have been struggling in my communication with my 15 yr old son.  I’m allowing his attitude to drive my attitude.  In particular, his tone in talking to me is dictating my tone, to the point that I’m saying unkind things to my son.  I’ve got to be more disciplined and seek God’s guidance when I speak to him.  I need to remember God’s admonition about the power of the tongue in James, 3:3-9:

3 When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. 4 Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. 5 Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. 6 The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.

7 All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind, 8 but no human being can tame the tongue. It is a restless evil, full of deadly poison.

9 With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. 10 Out of the same mouth come praise and cursing. My brothers and sisters, this should not be. 11 Can both fresh water and salt water flow from the same spring? 12 My brothers and sisters, can a fig tree bear olives, or a grapevine bear figs?Neither can a salt spring produce fresh water.

MOLESKIN:
Prayers this morning to lift up Blue Bird and his family in the death of his cousin and pending funeral; to lift up,  comfort and strengthen Mrs. Lillydipper and Lillydipper; and the same for Pinto.
ANNOUNCEMENTS:
Get on Slack!  (Looking at you Bunny!)

The Shamrock Road

THE SCENE: Cool, low 40’s and clear
F3 WELCOME & DISCLAIMER   It’s been so long I got the order wrong on F3, as a result we all did 5 burpees.
WARM-O-RAMA:

The Aforementioned 5 Burpees
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles Forward (10)
Baby Arm Circles Backward (10)
Overhead Claps (10)
Moroccan Night Club  (10)

THA-THANG:

We broke the group of 20 into 5 smaller groups, and spread out to 5 stations that were marked around campus.

Station 1- The Shamrock Road
Perform 1 Burpee at every Shamrock that is painted on the ground (total 34)

Station 2 – Mosey to the circular wall with a statue
At the wall do 5 rounds of 20 dips followed by 20 Merkins

Station 3 – Mosey to the covered walkway at the Church
Perform 20 lunges followed by a 30 second wall squat
Perform 18 lunges followed by a 30 second wall squat
Perform 16 lunges followed by a 30 second wall squat
Perform 14 lunges followed by a 30 second wall squat
Perform 12 lunges followed by a 30 second wall squat
Mosey to Station 4 near Fox Lonas

Station 4 – “Detention Hill”
Perform 20 calf raises at the top of the hill, run to the bottom and do 20 squats, then ran back up the hill.
Repeat x 5

Station 5 – A/O Home of the Shovel Flag
20 BBS followed by 20 Merkins
20 LBC’s followed by 20 Merkins
20 Hello Dollies followed by 20 Merkins
20 Flutter Kicks followed by 20 Merkins
20 Box Cutters followed by 20 Merkins

Run to station 1 and repeat as time allows.  Every completed each station 1 time and at least began to repeat their “1st” station.

MARY:
Included in station 5 of the workout.  Although Judge led us in seemingly endless pickle pounders until the last PAX returned to the A/O.
COUNT-OFF & NAME-O-RAMA
Add a tag for Half Sheet, 20 in attendance today.

CIRCLE OF TRUST/BOM:
Abscess spoke about growth of F3, Asulym, Juco, and how it spawned into Shamrock through the leadership of Booster & Judge Judy.  Mermaid spoke briefly about the origin of Shamrock after the Shovel Flag was passed to him.  St. Patrick is a Saint recognized by the Catholic Church.  He was a missionary to Ireland, and as legend has it, he used the Shamrock and it’s three leaves to teach the Irish people about the trinity (Father, Son, Holy Spirit).  F3 also has three branches (Fitness, Fellowship, & Faith).  I like the symbolism of the Shamrock, and it is a reminder to us, as it is found all over the campus.
MOLESKIN:
Cheet Sheet’s Daughter
Mailbox’s coworker Steve and his battle with cancer
Gump & Spotter’s Mom and her battle with cancer
Pool Boy’s parents are both having surgery this week
The world, as we continue to deal with the ripple effects of Covid 19.
ANNOUNCEMENTS:
N/A