F3 Knoxville

Tag: Anchorman

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.

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

Fridaythe13x13x.13

The Scene

Perfect Gloom

 

F3 Welcome and Disclaimer

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

 

Warm-O-Rama

Cherry Pickers

Thai Fighter Arm Circles

Seal claps

Merkins

Tempo Squats

Bear Crawl F/S/B/S/F

Motivator

 

Tha-Thang

Mosey to track and field hill

13 one heel elevated squats 

Bear crawl to curb, run up hill, recover down and hold plank until everyone returns

…..

Down to 1 by 3’s

 

Mosey to CMU pile stopping halfway for 10 BBS/Glute bridges

 

13 exercises – 13 reps – .13 mile run

We only got through exercise 8

Merkins

BBS

CMU Box Jumps

CMU Swings

Overhead Press

CMU lunges

Carolina Dry Docks

Mountain Climber Knee Taps

Freddy Mercury

Curb Dips

CMU Squats

Curls

Burpees over CMU

 

Mosey to AO switching between Bernie and mosey

 

Mary

Imperial Walkers for 45 seconds

 

COUNT-OFF & NAME-O-RAMA

17 HIM’s

 

COT/BOM

Joshua 1:9

“Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.” 

 

Isaiah 41:10

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”  

 

MOLESKIN:

 

ANNOUNCEMENTS:

100 yard Burpee Broadjump Dash

  • Scene: We thought it was gonna rain.. it was muggy damp for sure but no rain.  66 degrees felt like 77.
  • Welcome: FFF – Live it love it breath it – the only payment is in sweat 
  • Warm-up:
    • SSH
    • Slow Lunge stretch
    • Slow Cherry pickers
    • More slow lunge stretches with holds.
    • Slowsey
    • Several burpees combined with high knees on the way to Track
    • Couple random downward dogs + upward dogs
    • More high knee + burpees
    • Two Burpee broad jumps
    • Reverse Bear crawl across street
    • Two Burpee broad jumps
    • Bear crawl across street
    • Two Burpee broad jumps
    • Bernie across street
    • Two Burpee Broad jump
    • Sprint across street.
    • Slowsey to track.
  • Workout
    • In single file line progress down the football field using this pattern of exercise
      • Burpee Broad jump for 5 yards directly down the sideline
      • Reverse Bear Crawl Straight across field on the 5 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 10 yard line
      • Bear Crawl Straight across field on the 10 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 15 yard line
      • Bernie Straight across field on the 15 yard line
      • Burpee Broad jump for 5 yards directly down the sideline to the 20 yard line
      • Sprint Straight across the field on the 20 yard line.
    • Repeat the above pattern zig zagging across and down the field until time called. We made it to the 20 yard line.
  • Circle of Trust

    • Luke 8:15 “But the seed on good soil stands for those with a noble and good heart, who hear the word, retain it, and by persevering produce a crop.”  God’s word is the surgeon we need  (Hebrews 4:12), I encouraged and exhorted the men to retain and persevere with, in and through God’s word today. You won’t regret it, it will bear fruit.

  • Announcements
    • Congratulations to Judge Judy – our new Natan – transitioned this last weekend.  Remember to lift him up in prayer.

 

 

Out of Juice

THE SCENE: Clear and mid-40s. Just cool enough that you don’t drip too much sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC
5x Cherry Pickers IC
9x Failure to Launch IC
15x LBAC both ways, Overhead Claps, and Raise the Roof
15x Crabettes IC
THA-THANG:
My third Q this week… Creative juices are running low. Today is half of each of two previous beatdows, smashed together.

Mosey/Bernie to the CMUs, each pick one.
Battle Buddy up for the first section, a modified Dora.
One PAX does specified reps of stationary exercise while the other performs the specified moving exercise.
When reps are done, stationary PAX goes to relieve moving PAX, who switches to the stationary. All exercies (stationary and moving) done with CMU.
When this was last Tuesday’s CMUesday at the asylum, each PAX did each exercise twice. Today, each exercise just once.

10 Bus Drivers / Mosey
15 Blockees / Bear Crawl
20 V-Ups / Rifle Carry
25 Derkins / Weighted Duck Walk
30 Squats / Murder Bunnies
35 Curls / Twist Lunge

After putting up the blocks, time for a little Bump and Run.
Exercises in each of the parking lot’s 4 corners. Start with PAX at each corner, plus one “bump” group. Begin work, each corner does reps until bumped. “Bump” group moseys from one corner to the next, bumping the group there to the next station.

Merkins
Pickle Pounders
BBS
Embrace the Earth Burpees

MARY:
Just a little mosey back to the AO
COUNT-OFF & NAME-O-RAMA
Perfect 10 today, ideal number for both beatdown fragments.
CIRCLE OF TRUST/BOM:
Utmost.org from yesterday (Nov 5):

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Not sure what was going on in that white van that was idling in the parking lot with an empty driver’s seat. Kinda wanted to run close by it so maybe the doors open and I get snatched in and don’t have to do any more burpees.
ANNOUNCEMENTS:
Tomorrow! Tomorrow! Convergence! Tomorrow!