F3 Knoxville

Tag: Dumpster Dive

Comeback Kids

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
50 ℉ 100% 49 ℉ 3.5 mi/h SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs,  15 Imperial Storm Troopers, 15 Grady Corns, 15 Rockettes, 4 Cherry Pickers.

THA-THANG:

Mosey 1/3 way to CMU pile.

20 Hindu Squats, 1 Push up
19 Hindu Squats, 2 Push ups
18 Hindu Squats, 3 Push ups
…continue this pattern until…
2 Hindu Squats, 19 Push ups
1 Hindu Squats, 20 Push ups

Mosey another 1/3 way to CMU pile.

SheHateMe
10 Lunges (20 movements)
10 Burps (Burpees without the pushup and the standing)
10 Pushups.
No Rest RnR (about 4 rounds) As many sets as you can, for as long as the QIC deems necessary.

Mosey rest of way to CMU pile and grab one. Only one and circle up.

10 CPRs. (Combination of 3 Arm exercises with CMU. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise, 4 = Return to starting position. )

Gorilla Complex
With a CMU 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times. We only got 5 Times in.

Mosey back to AO
MARY:
20 Flutter Kicks
15 LBCs
12 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
10 Brothers including FNG Tacklebox.
CIRCLE OF TRUST/BOM:

Kansas overcame a 16 point deficit in NCAA championship game to win it. Sorry Voodoo and all you NC fans. Kansas didn’t give up and it should remind you that if it’s important don’t give up. Whether that’s a sporting event, job, or your relationship with God. F3 brothers will be there to help, if needed. Also, don’t let up if you’re in a good position. Again, our F3 brothers can help maintain your position if you feel it slipping away.

 

MOLESKIN:
For all of the people of Ukraine. For the family members of people in Ukraine and Russia that are struggling with worry etc. For continued health of Pom Pom, his M Bailey, and their little girl. For all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

CSAUP at Haw’s Ridge in May 6th.
April 9 & 23: OTB Workouts at the NEW Kingston AO, Rampart! 7:00 AM, Fort Southwest Point.

Progressive EMOM

THE SCENE: Pretty nice morning, just a tad bit sneaky cold

F3 WELCOME & DISCLAIMER: Done and Done Well

WARM-O-RAMA:

Blindside’s Standard Warm-up: 

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Abe Vigoda IC x10| Tempo Squats IC x10 

THA-THANG:

Mosey to the main school parking lot by construction fence for several rounds of EMOM

  • Rounds 1-5:
    • 4 Merkins
    • 4 BBS
    • 2 Squats 
    • 2 Burpees

Sprint to the end of the parking lot and back 

  • Rounds 6-10: 
    • 4 Diamond Merkins 
    • 4 American Hammers
    • 2 Jump Squats
    • 2 Burpees 

Run to the end of the parking lot, back, halfway, and back 

  • Rounds 11-15: 
    • 4 Merkins 
    • 4 Diamond Merkins
    • 4 BBS 
    • 4 American Hammers 
    • 2 Squats 
    • 2 Jump Squats
    • 4 Burpees 

Run to the end of the parking lot and back 

  • Rounds 16 & 17:
    • 4 Merkins 
    • 4 BBS
    • 2 Squats
    • 2 Burpees 
  • Rounds 18 & 19:
    • 4 Diamond Merkins
    • 4 American Hammers 
    • 2 Jump Squats 
    • 2 Burpees 
  • Round 20: 
    • 4 Merkins 
    • 4 Diamond Merkins
    • 4 BBS
    • 4 American Hammers
    • 2 Squats
    • 2 Jump Squats 
    • 4 Burpees

Mosey around the construction, through the B-Building walkway, and back to the AO

MARY:

For the first time in this Q’s F3 Career, we had a FULL 7 mins of Mary

Hello Dolly IC x 30 | Snow Angels IC x 25 | Pickle Pounders IC x 25 | Get Ups OYO x10 | Freddie Mercury IC x30 | Flutter Kicks IC x30

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 2 Pre-Runners 

CIRCLE OF TRUST/BOM:

“When you do things right, people won’t be sure you’ve done anything at all.”

-God Entity from Futurama

Feeling Lucky at Shamrock

THE SCENE:   30 and clear
F3 WELCOME & DISCLAIMER: Nah, nobody new. 
WARM-O-RAMA:

  • SSH
  • Moroccan nightclub
  • phelps
  • RFTS / LIH
  • Cobra / Up dog
  • Tempo merkin
  • Mountain climbers
  • Mosey

THA THANG:

  • Starting at one side of the parking lot, bear crawl to the first light, 30 merkins, mosey to the end
  • Plank.  3…2…1… sprint back to where we started!
  • bear crawl to the second light, 20 merkins, mosey to the end
  • Plank.  3…2…1… sprint back to where we started!
  • bear crawl to the end, 10 merkins

Galway hookers

Mosey to the CMU pile and grab your favorite;

Break into two teams and spread out ~100 ft.  In between the teams are 14 cones – half are standing up and half are laying down.  Two teams race each other.  One team is trying to knock all the cones down, the other team is trying to stand all the cones up.  Individuals pull a card, do the exercise, then sprint to the cone and knock one down or stand one up.  Continue until all cards are used.  Exercises included;

  • 30 CMU Curls
  • 15 Heavy Freddy (4-ct)
  • Single arm row, 10 each
  • 15 Heel taps
  • 16 Lunges
  • 20 heavy LBCs
  • Uneven Merkins 10 each side
  • 10 BBS + Press
  • 30 Calf Raises
  • 15 Heavy American Hammer (4-ct)
  • 20 Alpos
  • 20 Overhead Squats
  • 20 Good mornings
  • 25 Shoulder press
  • 20 CMU Swings
  • 25 Squats
  • 25 Tri extension
  • 10 Burpee Jumpovers
  • Single arm Shoulder press 10 each side
  • 5 Blockees
  • 20 Wide Derkins

 

Feeling lucky?  Circle up.  Perform exercise one, then roll a die.  If we roll a “1” – move on to exercise 2.  If we don’t roll a “1” – do exercise 1 again and roll – repeat until we roll a 1.  Go through the full list – rolling for 1, then 2, then 3…etc.  Exercises were;

  1. 10 Derkins
  2. 10 Squats
  3. 10 Heavy Freddy
  4. 10 Curls
  5. 10 Triceps
  6. 10 Thrusters

 

MARY:

Circle up.  Pax choice.

  • Angel crunches
  • BBS
  • SSH
  • Hello dolly

COUNT-OFF & NAME-O-RAMA

Me and 12 fine men of the Shamrock 

CIRCLE OF TRUST/BOM: 

F3 is more than a workout.  If you are really investing yourself and opening yourself up to your PAX, then you are building deep and meaningful friendships that will sustain you through good times and bad.  It is such a unique and special thing, and I don’t know of a better group of men out there.

How do you invest yourself in deeper, intentional friendships?

  • Consistency – it’s not just about showing up when you need to be shored up.
  • Contributing – You don’t take and take and take.  In fact, you expect and strive to give more than you take from this group.  You expect to invest more than you’ll have returned.
  • Candidness (outward) – Have the courage to speak candidly to a friend who is falling short of a high standard.  Talk straight to the man who is acting foolishly, who is harming himself and others around him, and who is temporarily blind, ignorant, or uncaring of their foolishness.
  • Candidness (inward) – Transparency / vulnerability. In order for you to have any credibility whatsoever to speak candidly to a hurting friend, you must first consistently be opening your own heart to him.  You must be candid about your own struggles, fears, insecurities, shortcomings, dreams.  Only then have you earned to right to speak truth to him about his struggles.

Romans 12:10
“Be devoted to one another in brotherly love. Outdo yourselves in honoring one another.”

 

MOLESKIN:

Man, it was good to be in the gloom with you men – thanks for having me!

Prayers for Eddie, Phil, and Curveball’s BIL

ANNOUNCEMENTS:

Camping trip – April 1-3

Hiking Devil’s Racetrack – April 2, 1:00 PM

CSAUP – May 6th (evening)

Shamrock – 10 minute Pebble Challenge

THE SCENE: 37F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Tie Fighters X10 

Merkins – IC – 4 ct x10 

Quad Stretch

Side Straddle hop (IC) 4 CT x 10

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side.

THA-THANG:

Mosey to rock pile 

Grab 2 rocks to use for every exercise  

Shoulder rotate to warmup 

Big Os – 60 seconds 

Butterflies – 60 seconds

Hold Left arm out / Right arm serve the tray – 60 seconds

Hold Right arm out / Left arm serve the tray – 60 seconds

Behind your back tricep flutters – 60 seconds

American Hammers – 60 seconds

Calf raises while holding rocks in the air with arms wide – 60 seconds

Make a fist no rock Left / Curls with both rocks in Right – 60 seconds

Make a fist no rock Right / Curls with both rocks in Left  – 60 seconds

Behind your back tricep flutters – 60 seconds

Swingset – AMRAP pullups then squats while you wait for everyone else to go – 2 rounds 

CMU pile: 50 Bench press – 25 Block alternating merkins – 10 Blockies 

Return CMUs

Mosey to grassy field to ice our shoulders while we do some abs 

10 Big Boys / 25 single count hammers / 50 single Flutter kicks / 75 cockroaches 

We did 2 rounds. 

MARY:
15 – 4-count Monkey Humpers

15 – 4-count Pickle Pointers

1 minute of Cobra back stretching
COUNT-OFF & NAME-O-RAMA
11 – Waxjob, Interpol, Steam, Pool Boy, Skid Mark, Mermaid, Baby Boomer, Voo Doo, Dumpster Dive, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:
Psalms 39:1-9

A buddy shared this passage with me this weekend and challenged me to meditate on it. Very powerful wisdom. David is frustrated with people around him. He tries to keep it cool the Christian way, but anger boils up inside him. He meditates and turns to God. God gives him words of wisdom to ponder about this very short life we live on Earth. The tiny things that really matter to us in the moment will not matter in eternity. Our hope is in the Lord! I need to say that daily. I need the Lord’s wisdom and love.

Circumspect Circumferences on Pi Day

THE SCENE: It was a snowless and SSH-less morning… (unless you count snow angels, thanks Mermaid!/s)
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:
10 x Overhead Clap IC
9 x Squat IC
8 x BBS IC
7 x LBACF & LBACR IC
6 x Lunges Fwd/Back OYO
5 x Flutter kicks IC
4 x Tempo Merkins IC
3 x Squat Jumps OYO
2 x V-ups OYO
1 x Burpee OYO

THA-THANG:
Falling Indian run to pull-up bars – squats to the 6.

At the pull-up bars: 5 pull-ups each x 3 rounds. Between pull-up reps:
5 Burpees
10 Merkins
20 Flutter Kicks
30 LBC’s
If you finish these / we have enough PAX to finish, you get to rest!

Mosey to the CMU pile.

CMU workout: 3.1415 not repeating
Round 1
3 Blockees
14 Goblet Squats
15 Presses
Leg Lefts til the 6

Round 2
3 Thrusters
14 Incline Merkins
15 Skull Crushers
V-ups til the 6

Round 3
3 CMU Squat Jumps
14 Swings
15 CMU Pickle Pointers (Glute Bridges)
Box cutters til the 6
Put your blocks away

Route 66
Burpees + lunge between parking spaces
BBS til the six (this didn’t happen but YHC did finish all 66 burpees!)

Mosey to the #shovelflag – Stop at the Rock to do Monkey Humpers then Fellowship Mosey (S/O to Ribbed) the rest of the way there.

MARY: (I’ll fill these in as I remember – but basically lots of core work was done at the end)
Dealer’s Choice (core only).
Mermaid – Snow Angels
Honeydew –
Curveball –
Dumpster Dive – Eye contact alternating pickle pounders & pickle pointers 10 ea
Baby Boomer – Leg Lifts
Pool Boy – Freddie Mercury x 15 IC
Mermaid –
Honeydew – Hello Dolly x 15 IC
COUNT-OFF & NAME-O-RAMA
6 for Dumpster Dive’s birthday! (oh and Pi day too)

CIRCLE OF TRUST/BOM:
Pie, who doesn’t like it?! Well some people. But today’s more of a pun than anything else.

Pi & Circumferences have to do with circles. I want to talk about another word today:
Circumspect – watchful and discreet; cautious; prudent
Think about what is happening around you. A classic example of this is from “The Bourne Identity” (released almost 20 years ago!)
Jason Bourne: Who has a safety deposit box full of money and six passports and a gun? Who has a bank account number in their hip? I come in here, and the first thing I’m doing is I’m catching the sightlines and looking for an exit.

Marie: I see the exit sign, too. I’m not worried. I mean, you were shot. People do all kinds of weird and amazing stuff when they are scared.

Jason Bourne: I can tell you the license plate numbers of all six cars outside. I can tell you that our waitress is left-handed and the guy sitting up at the counter weighs two hundred fifteen pounds and knows how to handle himself. I know the best place to look for a gun is the cab or the gray truck outside, and at this altitude, I can run flat out for a half mile before my hands start shaking. Now why would I know that? How can I know that and not know who I am?”

Properly assessing where we are in life can help us move forward. Jason Bourne was completely disoriented in not knowing who he was and yet he was very circumspect about what was happening around him.

We all can be like this too. We don’t acknowledge who we are, where we are, etc. and we end up wanting to go into fantasy land. Me too. I’ve had lots of desires that are now kind of starting to be fulfilled lately- and a new (to me) house is a big one. There are other things, things I have to work for and may receive from God’s good hand, but for me to walk circumspectly, that takes more than just guys at F3 watching my 6. It means putting to death the temptation to do xyz (insert your temptations here).

The Bible gives us a warning to consider today as Pi-day to walk circumspectly- from Ephesians 5:15-20 (KJV):
15 See then that ye walk circumspectly, not as fools, but as wise,
16 Redeeming the time, because the days are evil.
17 Wherefore be ye not unwise, but understanding what the will of the Lord is.
18 And be not drunk with wine, wherein is excess; but be filled with the Spirit;
19 Speaking to yourselves in psalms and hymns and spiritual songs, singing and making melody in your heart to the Lord;
20 Giving thanks always for all things unto God and the Father in the name of our Lord Jesus Christ;

Consider these things- how are you walking circumspectly? Are you just going in circle after circle, or are you casting a vision for what things are to come as you think about the world going on around you? When you walk circumspectly, you’ll enjoy some pie. or pi!

MOLESKIN:
First time ‘bringing it in’ in a looong time today. Good stuff. Prayed for Steve, Grayson, & Bruce.

ANNOUNCEMENTS:
Convergence at JUCO July 2!