F3 Knoxville

Tag: Aladdin

100 BPMs (Burpees Per Mile)

THE SCENE: Nice.  In the 50s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct)

Rockettes x 10 (4 ct)

Baby Arm Circles Forward x 10 (4 ct)

Baby Arm Circles Backward x 10 (4 ct)

Some Michael Phelps

Little bit of this and that and this and that again

Tempo squats x 10

Tempo merkins x 10

THA-THANG:
Mosey to the flag pole (the light is still working – thanks, Snitch)

25 burpees at the flag

Run a lap

Rinse and repeat for 4 rounds to equal 100 burpees and 1 mile

Mosey to the rocks for some rock work

25 curls

25 overhead presses

25 tricep extensions

25 rows

Mosey back to the AO

MARY:
Flutter kicks x 25 (4 ct)

Hello dollies x 25 (4 ct)

Box cutters x 25 (4 ct)

Leg raises x 11 or 12 but we hit 6:15, and Ribbed wouldn’t let us get to 25 (although I think we could have gotten to 25 before the clock hit 6:16)

COUNT-OFF & NAME-O-RAMA
11 HIMs (Pondzi and Dusty included but their tags are not showing up)

CIRCLE OF TRUST/BOM:
My kids have to do burpees as punishment for bad behavior.  It occurred to me that I needed to do burpees for my own bad behavior.  As a parent, I’ve gotten good at recognizing bad behavior in my kids and dealing with it, but I’ve probably gotten worse at recognizing my own bad behavior and dealing with it.  Plus, if my 12 year old can do 130 straight burpees once and 100 straight burpees another time, then I/we could at least do 100 divided into groups of 25 with a 1/4-mile break in between.  Next time, I may go up to 50 burpees followed by two laps, rinse and repeat.  Or maybe 100 burpees followed by four laps.  We can’t be outdone by a 12 year old, can we?  (I may not be asked/allowed to Q for a while.)

MOLESKIN:
Prayers for Ribbed’s wife and Lillydipper’s wife.

ANNOUNCEMENTS:
I didn’t mention it at the time, but there is a convergence at Bomb Shelter on 10/17 at 7:00 a.m.

I swing my beats at the playground; ya know!

THE SCENE: mid 40’s, bright moon, fog coming off the lake, B-E-A-UTIFUL.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25, Tempo Squats x10, Tempo Merkins x10, Cobra Kai x5, Cherry Picker x5, BAC x 10, little bit of this and a little bit of that.

THA-THANG:
Mosey to the playground for some body blasters (burpee-pull-up-knees to elbows).

Mosey to B-ball court for suicides:

  • Full-court sprint — 10 merkins at each line + Run to playground for 5 body blasters
  • Full-court Bernie — 20 squats at each line + Run to playground for 5 body blasters
  • Half-court bear crawl — 25 LBC at each line + Run to playground for 5 body blasters
  • Full-court lunge — 15 CDD at each line + Run to playground for 5 body blasters
  • Half-court crab walk — 20 BBS at each line + Run to playground for 5 body blasters
  • Full-court imperial walkers — 10 diamond merkins at each line + Run to playground for 5 body blasters

MARY:
ABC’s.  Feet together 6 inches off the ground and spell out the alphabet (capital letters only).

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
James 3:17-18 — “But the wisdom from above is first pure, then peaceable, gentle, open to reason, full of mercy and good fruits, impartial and sincere.  And a harvest of righteousness is sown in peace by those who make peace.”

An encouragement to HIMs to model wisdom for our kids, co-workers, family, and friends. We need men who are wise and display true wisdom in how they interact, love, and care for those around them.

 

RAW SAW

[ The Scene ]

  • 50s – cool

[ Welcome/Disclaimer ]

RAW – SAW

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1)  I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same

This WILL be a character building workout and you will leave better than when you came in. Sore, perhaps, but better.

[ Warm o Rama ]

(1) SSH: 7 x 4 IC

(2) Merkin: 7 x 1 (up/down)

(3) Tempo Squat: 10 x 4

(4) Man-Makers: 15 x 8

[ The Thang ]

(1) There and Back Again

  • Run to the tennis court
    • 25 Squats (1 count)
  • Run back to AO circle
    • 25 LBCs (4 count)
  • Run to the bathroom building
    • 25 LBCs (4 count)
  • Run back to AO Circle
    • 25 flutter kicks (4 count)

(10 count)

(Mosey to pull-up bars)

  • Road signs and lights on either side of the road = 10 squats
    • There are a lot of signs

(2) 30s

  • 5 pull-ups/chin-ups here
  • Run up the hill to the top where the pavilion is on the right
    • 5 merkins (1 count)
  • Rinse and Repeat 6x

(Mosey back to AO for Mary)

[ Mary ]

  • AO Lot: 50 x 4 Flutter Kicks
  • 50 x 4 Hello Dollys
  • 50 x 4 LBCs

25 x 8 Man Makers (8-count body builders)

Stretching to finish it out

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

Waiting on the Lord In the Midst of Loudness

  • The loudness of the world that we live in – there is such a deafening loudness.
  • An example of this is the Presidential Debate last night
    • Political leanings, opinions, views – that’s not what this is about.
    • One of the great things about F3 is that when you arrive at the AO – all that stuff gets checked at the door.
    • However that’s not what this BOM is about – I only use this example because watching it last night – I was just thinking – this is loud. So loud. The theme I took away as a 26 year old, as an American, and most importantly as a follower of Christ – was a deafening loudness.
  • No luckily there’s not a debate every night but what do we do as High Impact Men when we’re constantly surrounded by a loudness from the world?
  • Andrew Murray’s book “Waiting on God” has some great points towards this
    • So there are two ways that touch on the how and why of waiting on God through the loudness
  • (1) Waiting on God for Instruction
    • Psalm 25:4-5 — Make me to know your ways, O Lord; teach me your paths. Lead me in your truth and teach me, for you are the God of my salvation; for you I wait all the day long
    • Murray writes: The psalm has always been a very special one because of its reiterated expression of the felt need of the divine teaching and of the childlike confidence that that teaching would be given. Study the psalm until your heart is filled with 2 thoughts: the absolute need and the absolute certainty of divine guidance.
  • (2) Waiting on God With the Heart
    • Psalm 31:24 — Be strong, and let your heart take courage, all you who wait for the Lord!
    • Murray writes: Let the heart wait at times in perfect silence and quiet; in its hidden depths God will work. Be sure of this, and just wait on Him.

If that’s not a hard thing to do I don’t know what is. 

To Pav or not to PAV, that is the question

THE SCENE: It wasn’t raining, it rained, it wasn’t raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, cherry-picking and shoulder burners
THA-THANG:
Mosey to the steps. At the steps there is a deck of cards, each suit is a different exercise. They are

  • Clubs = Merkins
  • Diamonds= squats
  • Hearts= dry docks
  • Spades= lunges

if you get a face card you have to do the following before you do 10 of the exercise.

King, run up and around the rock and back. Queen, run around the island. Jack run down to the intersection and back. Ace, Do 10 of every exercise.
Draw a card and do the exercise and quantity. Everyone works together at the beginning and then as we start separating, draw your own personal card. Come together and start doing exercises as a group again.

mosey back to the Ayo in an Indian run. Stop for 30 incline Merkins on the rail

MARY:
40 flutter kicks, 20 V ups, yes 20 fire hydrants
COUNT-OFF & NAME-O-RAMA
18 pax
CIRCLE OF TRUST/BOM:
The word for today was about leaning on each other. Trusting each other and helping each other through difficult times. Not being timid about reaching out to someone when you are struggling. F3 is made for that. The work out this morning was based on a group and then separating out to yourself and coming back together as a group. Everyone worked a little bit harder when they were with the group than on their own. #isi
MOLESKIN:
It was great being back out at the dog pound. Great mumble chatter and we were able to avoid the rain for most of the work out.
ANNOUNCEMENTS:
HHOCR

Getting Off the Ground

THE SCENE: Upper 60s & Wet. But our benevolent Q kept us off the ground.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC | SSH IC
  • Windmills IC | Rockettes IC | Grady Corns IC

THA-THANG:

Mosey to flag for 7s: Dips & Pull-Ups

Descending four corners. Do 10 each of four exercises, one in each “corner”. After each lap, drop the rep count by one. Exercises were:

  • Burpees | BBS
  • Squat Jumps | Mountain Climbers

MARY:

  • No Time

COUNT-OFF & NAME-O-RAMA

11 PAX

CIRCLE OF TRUST/BOM:

No matter what conflict we encounter at work, at home, out in the world, we know we are not the first ones to be disliked, to be disrespected; we have a great example in Jesus who was spat on (because they were not observing COVID guidelines) and insulted and lied about and 1Peter2 tells us that “He did not retaliate when he was insulted, nor threaten revenge when he suffered. He left his case in the hands of God, who always judges fairly.” I hope you don’t face any conflict in your day today, but if you do, let that be our example. Let us lead with restraint and leave our case in the hands of a higher power.

MOLESKIN & ANNOUNCEMENTS:

Sign up for Hardship Hill