F3 Knoxville

Tag: Erector

True HIMs don’t quit in the rain

THE SCENE: Temp in the low 50’s and oh the rain! Loved it!
F3 WELCOME & DISCLAIMER

No a professional, but the PAX looked like it this morning!
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 15 Peter Parker’s, 10 Spiderman (Peter Parker’s down at 6″), 15 imperial walker, 10 windmill
THA-THANG:

Mosey a short distance a line up for the Bataan Death March.  This was slightly modified.  The PAX at the back did 3 burpees instead of 5 and then ran to the front of the line (Indian run style run).  Finish the march at the sophomore.

At the sophomore, it really started to pour down rain, so why not be on the ground for most of it (not an audible; it just worked out that way).  Start with 20 merkins in the first corner and then Bernie Sanders up the hill.  Lunge walk getting 10 lunges each leg.  At the next corner, do 20 flutter kicks on a four count.  At the final corner, do 10 burpees and then return to the beginning for one more round of the same.

Mosey toward the center of campus to the north parking lot of the area.  Using the parking lot aisles as markers, do a burpee suicide.  As Trolley pointed at, that is a very redundant title for a exercise!  Suicide style, run to the first aisle and do 5 burpees, return to start, run to the second aisle and do 10 burpees, return to start, run to the third aisle and do 15 burpees, and then finish the suicide doing burpees at each aisle as you decrease the count.

Mosey to the center of campus and find a wall to assist with ATMs.  Instead of traditional alternating shoulder taps, we did balls-to-the-walls shoulder taps.  Whole different ball game!

  • 10 balls-to-the-walls shoulder taps (in cadence)
  • 10 temp merkins in cadence
  • 10 fast merkins on your own

Continue the Bataan Death March back toward the AO launch point, but stop in the corner of the lot.  We still got time for more!  20 squats in cadence and then line up for the Indian bear crawl.  All PAX are holding plank while the one in the back is bear crawling to the front.  We went down to a 6″ plank a couple of times during this and we completed 2 full rounds before the fun was over.

MARY:
I guess the Indian bear crawl was our Mary!
COUNT-OFF & NAME-O-RAMA
9 PAXs crushed it this morning!
CIRCLE OF TRUST/BOM:
“For what does it profit a man to gain the whole world, and forfeit his soul”, Mark 8:36, “The conclusion, when all has been heard, is:  fear God and keep His commandments, because this applies to every person.” Ecc. 12:13

Focusing on or putting first the concerns and pleasures of this world will gain us nothing in the end.  We would have received our full reward at the end of this life with no hope in the next.  But this life is but a vapor (James 4:14 – not Paul, sorry!).  Eternity is forever.  So, keep our focus on God and keeping his commandments and we will have treasure in Heaven for eternity!

ANNOUNCEMENTS:

Mend house workout, Monday at 6:00 pm.  Cleveland launch next Saturday.

I see a theme here…..

THE SCENE: 43 and warm ( rather quickly )
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
windmills 10

2 burpees

Imperial Walkers 10

4 burpees

tempo merkins 10

6 burpees

Lil baby arm circles 10

8 burpees

SSH 10

10 burpees
THA-THANG:

cones of “fun”  pretty sure that stood for ( F U Nate)

sprint 20 yrds  10 BBS

sprint 20 yrds 10 merkins

sprint 20 yrds 10 Freddie Mercury

sprint 20 yrds 10 CCD

sprint 20 yrds 10 burpees

Rinse and repeat

mosey to the side

Brickyard BearCrawl 10 ppl, so crawl to 10 merkins

5 burpees

Back to top of the cones of FUN

5 burpees Skip 20 yrds

5 burpees Lunge 20 yrds

5 burpees Hop 20 yrds

5 burpees Crawl Bear 20 yrds

5 burpees Burpee Broad Jump to the start

Mosey to the stop sign 5 burpees

mosey to the 5mph sign…5 burpees

light pole to light pole Bernie

mosey to the A/O 4 Corner

corner 1 5 merkins,

corner 2 5 mrks, 10 bbs

corner 3 5 mrks, 10 bbs, 15 Squats

corner 4 5 mrks, 10 bbs, 15 Squats, 20 mtn Climbers Sprint to Start

5 Burpees

MARY:
Flutter Kicks IC 10

Hello Dolly IC 10

Leg Raise 10
COUNT-OFF & NAME-O-RAMA
10 weirdos got after it today!!
CIRCLE OF TRUST/BOM:
If you plan a goal, write it down!!!  if you write it down, you are 42% more likely to complete your goal

Proverbs 22:6  Train up a child in the way he should go: and when he is old, he will not depart from it
MOLESKIN:

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

Merkins and Burpees at the Asylum

THE SCENE: The Asylum AO, temp in the 50’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 15 Imperial Walker, 15 mountain climbers, 10 Peter Parker’s, 10 Spidermans (6″ Peter Parkers…newly coined?), 10 windmill
THA-THANG:
YHC did not devote enough time to planning, so we winged it a little. The basic idea was to focus on upper body with running to each area. We started each pain station with a variety of merkins followed by burpees and then running up a hill. We hit the hill by the launch point first, then cardiac, and finally Everest. We ended with Mucho Chesto before COT: 10 merkins, 10 diamond merkins, 10 wide arm merkins, 10 stagger left merkins, and 10 stagger right merkins.

COUNT-OFF & NAME-O-RAMA
6 PAX today
CIRCLE OF TRUST/BOM:
The WORD came from 1 John 4:19-21. Forgive and love your fellow man. If can’t do that, how can you say you love God.
ANNOUNCEMENTS:
Anniversary F3 Knoxville Olympics Saturday, picnic on Sunday, food drive coming in the near future (Sharky to provide more details later).

Halloween – Mad Max, Superman & More!

THE SCENE: 46 – dark but not scary!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Moroccan Night Club X 13 IC
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Calf Stretches
  • Karaoke out & back across parking lot
  • Sprints out & back across parking lot

THA-THANG:

MAD MAX

  • Max Merkins – 2 minutes
  • Max Big Boy Sit-ups – 2 minutes

DORA THE EXPLORER

  • Burpee Broad Jump back and forth to each other while partner does squats; rinse and repeat 5 times each

GRIZZLY ADAMS

  • CMU Bear Crawl – 2 teams; one person goes out 20 yards and back doing the CMU bear crawl while the rest of the team calls out & completes various exercises (exercises included squats, lunges, flutter kicks, etc.)

SUPERMAN

  • PAX did Supermans & held until Q called out each rep

AQUAMAN

  • PAX swam for 1 minute

FLASH GORDON

  • Team sprints up & back; PAX do squats until the sprinter comes back
  • Calf raises on the curb for 1 minute

MARY:   * 20 – 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA

12 HIMS today; 5K, Bagger, Chaco, Doubtfire, Erector, Judge Judy, Neutron, Rocket, Snagglethooth, Sweeper, Trolley & Booster

CIRCLE OF TRUST/BOM:

Summary of an article written by the late Reverend Billy Graham.

Suffering carries a message of mystery. The Bible says, “Great is the mystery of godliness” (1 Timothy 3:16). When asked to explain the tragedy of a 1980 fire at the MGM Grand Hotel, Billy Graham said, “There’s a mystery to tragedies like this. We don’t know the answer.” And we may never know until God explains all things to us. (I was relieved to read this because if Reverend Graham can’t explain some things, I feel better that I can’t explain why bad things happen!)

In suffering there is a message of compassion. Jesus said, “for I was hungry & you gave Me food; I was thirsty & you gave Me drink; I was a stranger & you took Me in; I was naked & you clothed Me; I was sick & you visited Me; I was in prison & you came to Me” (Matthew 25:35-36).

As fire swept through the MGM Grand Hotel, Reverend Graham saw emergency crews, the military, The Salvation Army, Red Cross, doctors, nurses and others coming to help, save lives, donate clothes, etc.  He said “I saw compassion in action.”

In suffering there is a message of unity. Jesus prayed “they all may be one, as You, Father, are in Me, & I in You” (John 17:21). And that’s the way we ought to be as Christians, one in Christ. If you have been born into the family of God, you are a child of God. You are brothers & sisters.

Suffering holds a message of comfort. In Second Corinthians we read:

Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our tribulation, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God. (2 Corinthians 1:3-4)

Because tragedy happened to you, it gives you a greater sense of oneness with others who experience tragedy. You can feel for them in that suffering situation. Because we have been comforted through the Word of God, we in turn may be able to comfort others.

What should be our attitude toward suffering?

First, it should be one of worship. We ought to say, “O God, I believe You are the great and mighty God. I don’t understand all the things that are happening in my life, but, O God, I trust in You.” 

Second, we should ask God to teach us all He would have us learn about Him, about ourselves, about others and how we can minister to those who are suffering.

Third, our attitude in suffering should glorify God. As Christians, people are going to watch us. They will ask, “How is it that Christ is so in control of his or her life that he or she was able to help others?”

Jesus suffered and died for us on the cross, but God raised Him from the dead. Jesus Christ now sits at the right hand of God the Father, and He sees our suffering. He sees our life every day and knows exactly where we stand.

The Bible teaches that we are to be patient in suffering. That’s the hardest thing of all, to be patient. Ask God to help you have a trusting, patient attitude, and flee from bitterness.

In suffering there is also a message of warning. Are you prepared to meet God? What do you have to do to be ready? God took the initiative in giving His Son, Jesus Christ. God says, “I love you. I want to forgive you. I want you to go to heaven.” But you must respond to Him. Find hope, peace, and security today.

MOLESKIN:
Thank you Judge Judy for sharing the article on suffering that I used today; Thank you Snaggletooth for finding a sermon online that I am going to listen to!

ANNOUNCEMENTS:

  • 3rd anniversary events this weekend! Try to attend one or all of the events.
  • Lots of open Qs for November; pick a date & start planning!

Pyramid scheme

THE SCENE: 41 and colder than I expected
F3 WELCOME & DISCLAIMER

yep
WARM-O-RAMA:

1burp

Imperial walkers x10/4ct

2 burp

Squats x10/4ct

3 burp 

Imperial squat walkers x10/4ct

4 burps

Mtn climbers x 10 4ct

5 burps 

Bobby Hurley’s x 10

4 burps 

Merkins x 10 /4ct

3 burps 

Lbcs x 10 / 4ct

2 burps

Monkey Humpers x 10 /4ct

1 burp 

THA-THANG:
Indian run to lower parking lot behind the baseball fields

pyramid laps

  • Partner up with like speed
  • Run opposite directions
  • Every time you meet , do the following exercises in reps of 25 except burpees. 10 burps
  • Lap 1 Merkins
  • lap 2 merkins, LBC
  • LAP 3 merkins, lbc, mtn climbers
  • lap 4 merkins, lbc,mtn climbers, Bobby Hurley
  • lap 5 merkins lbc mtn climbers Bobby Hurley and burpees
  • lap 6 lbc, mtn climbers , Bobby Hurley’s , burpees
  • lap 7 mtn climbers , Bobby Hurley , burpees
  • lap 8 Bobby Hurley’s , burps
  • lap 9 burps
  • lap 10 victory lap
  • mosey back reverse Indian run to AO

MARY:
Line up on the line ! We got a sneak peek of 2 events for the Olympics this weekend. Shuttle run and triple burpee broad jump . Shuttle run x 2  and one time doing triple burpees broad jump

COUNT-OFF & NAME-O-RAMA
25 pax
CIRCLE OF TRUST/BOM:
Leadership involves surrounding yourself with good positive people . With out this, you cannot have success.
MOLESKIN:
As I wrapped up my first season as a HEAD COACH , I realized quickly I can’t do it alone. Expecting to lead alone is nearly impossible. A true leader will surround himself or herself with positive people ready to help. It’s just what I had in my first season of being a head coach for 2 of my sons flag football teams. I had a lot of expectations of myself to “run the show” but quickly realized , I am screwed doing it all alone. I had dads stepping up ready to help as assistant coaches. It was much needed and with all the help, our teams had a successful season ! The success was not winning the games but just having fun with the kids! To sum it up, we are born to lead but we can’t do it alone !

Einstein “ stay away from negative people, the find a problem to every solution” . As you lead, make sure you surround yourself with positive people !

Aye!
ANNOUNCEMENTS:
F3 brolympics coming this weekend!!