F3 Knoxville

Category: Shamrock

ShallowCousinDiego

The Scene

Perfect day after Thanksgiving weather

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Tempo Squat

Tempo Merkin

Curtsy Lunges

Baby Arm Circle Forward and Back

Tha-Thang

Mosey to CMU Pile and grab CMU then head to “CMU Mosey Way”

We had to deal with Dora’s annoying cousin Diego the morning after the holiday festivities. 

Partner up and while one partner runs the other is working on the exercises Dora style (they are family after all)

100 Merkins

150 Overhead Press w/ CMU

200 LBC w/ CMU

250 CMU Curls

300 Squats w/ CMU

 

Mosey back to AO parking lot and grab 2 moderate-sized rocks

 

Begin in the middle then work our way through 6 different exercises spread out on the outskirts of the lot. 

Buy into each exercise with 4 burpees over your rocks in the middle of the circle

50 Freddy Mercury’s

20 Merkins

20 Lunges

15 Deadlifts

15 Overhead Press

15 Floor Press

 

We worked for 5-6 minutes until Recover was called and time was up.

Mary

No Time

COUNT-OFF & NAME-O-RAMA

7 HIM’s broke out of the turkey coma

COT/BOM

Read an excerpt from My Utmost for His Highest Shallow and Profound

“Beware of allowing yourself to think that the shallow aspects of life are not ordained by God; they are ordained by Him equally as much as the profound. We sometimes refuse to be shallow, not out of our deep devotion to God but because we wish to impress other people with the fact that we are not shallow. This is a sure sign of spiritual pride.” -Oswald Chambers

Whether you eat or drink, or whatever you do, do all to the glory of God. —1 Corinthians 10:31

Often times I let the fear of sounding shallow or not having something “enlightened” to say stand in the way of sharing or entering into discussions in many of the circles I am apart of. These excerpts from Oswald Chambers challenged me deeply and made me realize that no matter how shallow I think something is, When I feel led to share or to start a conversation it is more than likely ordained by the Spirit and to not engage is out of fear (or out of pride). 

What fruit are we not seeing in our lives because we are holding back for fear of being seen as shallow? 

MOLESKIN:

ANNOUNCEMENTS:

Jack’s 90th Celebration

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 77% 41 ℉ 4.0 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs hopping backwards forming a larger ring.
4 Cherry Pickers.
Count off into 1s and 2s. While 1s circle the ring, 2s do Bobby Hurleys. Then 2s circle while 1s BH.
While 1s circle 2s Grady Corn. Then reverse.

THA-THANG:
Mosey to large parking lot where a ring of cones is set up. With 4 cones distanced equally away about 30-40 yards from the ring. N, S, E, and West type thing.

About 10 seconds to run around ring. PAX starts running around ring at individuals own pace. Four ‘volunteers’ start and run to cones and do 20 reps of one of the exercises listed at the cone. Then run back to PAX and pick another to run out to a cone. You can run to any cone. Come back and pick someone else.  And so on. The running/circling PAX changed direction every so often and also Bernied both ways. PAX moved for about 10-12 minutes, no stopping.
Cone Exercises where:

  • Merkins
  • Squats or Monkey Humpers
  • LBCs or Box Cutters
  • Dips or Carolina Dry Docks

Mosey to a corner of parking lot.  Move to opposite corner stopping four times for exercise. Then at opposite corner perform exercise while waiting for the six. So four stops of # of first exercise. Then do second exercise at corner while waiting for six. After six arrives, everyone start second exercise in cadence to count listed. (So, rabbits do more.)

  • 20 Merkins and then 20 Flutter Kicks
  • 10 Jump Squats and then 15 Pickle Pointers
  • 10 Shoulder Taps and then 10 Fairy(Star) Jacks
  • 5 Burpees and then 15 Freddy Mercurys
  • 10 Plank Jacks and then 10 Squats

Then Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 Brothers.
CIRCLE OF TRUST/BOM:
Yesterday was my father’s 90th birthday. His name is John Joesph Purcell but his family calls him Jack. No doubt a HIM.

MOLESKIN:
—
ANNOUNCEMENTS: Still a wee bit of time to turn in coats.

Dora Go Round

THE SCENE: Chilly mid 30’s

WARM-O-RAMA:
4ct SSH x 20 (IC); 4ct Tai Fighters x 10 (IC); Tempo Squat Jumps x 5 (IC)

THA-THANG:
Mosey toward practice field; stopped along the way for extra warm up; 10 merkins/10 SSHs/10 Rocky Balboas OYO; Rinse and Repeat for a couple rounds

Round 1: 8 cones form a circle roughly 25 yards across; Each cone has an exercise assigned to it; Pick battle buddies and a starting  cone; HIM 1 takes a lap as fast as possible while HIM 2 does AMRAP of the exercise at that cone; HIM 1 swaps and does the exercise while HIM 2 takes a lap; the two then move to the next cone and rinse and repeat until all 8 cones completed; (Exercises: Merkins, Lunges, Hello Dollies, SSH, Carolina Dry Docks, Squat Jumps, Flutter Kicks, and Burpees).

Round 2: Flip carboard with exercises at each cone for a new set of exercises; Complete the Dora-Go-Round in same fashion as Round 1; (Exercises: Pickle Pounders, Side Squats, V-Ups, Snow Angels, Plank Jacks, Twinkle Toes, Superman, and Monkey Humpers).

Round 3: Same exercises from Round 2; Complete the Dora-Go-Round in solo style; At each cone do 25 single count reps and then run a lap; Move through all 8 cones.

Mosey back to AO

MARY:
@Hurl had 39yo Birthday so we got in 39 Monkey Humpers (IC); Performed 6 De-motivators (start at 1 and work up); In honor of @Betty, we completed a few reps of Square Bears; Finished up with deep groin and hip flexor stretches, some Cherry Pickers, Downward Dogs, and Cobras.

CIRCLE OF TRUST/BOM:
Reflecting on the battle of Thermopylae and brave Spartans that stood in the gap to fend off the fierce Persian army.  Encouraged the PAX to consider their battles and importance of being prepared for the spiritual warfare going on around them.  Whether it is the battle for integrity when alone in front of a computer or the need for battle on our knees for our families and community, God’s Word and Prayer are our best weapons.  The battle is coming, so we must be ready to fight.

Proverbs 27:17 “Iron sharpens iron”… F3 is a great training ground to prepare for the frontline battles we will definitely face.

ANNOUNCEMENTS:
Bring coats!

Ridin the Burpee Rail

  • Scene: 47 – Damn nippy
  • The welcome and warning was delivered – ie – you are free and crazy – and so are we
  • Warmup
    • 52 SSH
    • 52 Toe touches
    • 52 Merkins
    • 52 Freddy Mercuries
    • 2 burpee Indian Run to Cedar Bluff Elementary
      • Stop and do a round of Reverse Burpees (Thank daughter Lucy for those)
      • Stop and do a round of “The Smoke House” (Big Boy – roll – superman – roll – Big boy)
  • Workout
    • Caterpillar Burpee Rail: Line up at wall – do a burpee on either side of wall then side step. (Called it the Caterpillar crawl – Riding the burpee rail.
    • Indian Burpee Rail Line up at second wall – Do step ups or box jumps while last person does a 2 burpee (1 per wall side) round and runs to the front of the line.
    • Caterpillar Burpee Rail: Go to third wall and do the caterpillar burpee rail crawl
    • Two Stair Climbs
    • Alternating Speed Bump Sprint / Walk – to get back home to AO.
  • Mary
    • 3 Smoke Houses
    • 52 Freddy Mercuries
  • Circle of Trust / Ball of Man

4 corners and 700 reps…

THE SCENE: A crisp & clear 31 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7
Tempo Squats X 10
Tempo Merkins X 10
Bat Wings X 5
Cherry Pickers X 5
THA-THANG:
There are four corners, perform one exercise at a time doing 40 reps in corner 1, 30 reps in corner 2, 20 reps in corner 3, and 10 reps in corner 4.  Each round consists of 100 reps.
Round 1 Merkins, Round 2 Squats, Round 3 BBS, Round 4 Dips, Round 5 Lunges, Round 6 LBC’s, Round 7 Batwings

Mosey back to AO

MARY:
No time for Mary today
COUNT-OFF & NAME-O-RAMA
9 Men
CIRCLE OF TRUST/BOM:
I have become selfish through the pandemic.  The ways that I used to serve, are not available to serve in the present, but I have not found new ways to serve, I have become about myself.  I challenged the group and myself to become a HIM (High Impact Man), and to find ways to serve.  I asked the group to look for opportunities to serve, and embrace them.  Judge Judy is trying to raise the bar, and we as men of F3 need to rise to the occasion to serve.  Be the salt and the light.

Matthew 5: 13-16

13 “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.

14 “You are the light of the world. A city set on a hill cannot be hidden. 15 Nor do people light a lamp and put it under a basket, but on a stand, and it gives light to all in the house. 16 In the same way, let your light shine before others, so that[b] they may see your good works and give glory to your Father who is in heaven.

MOLESKIN:

ANNOUNCEMENTS:
Bring your coats