F3 Knoxville

Tag: Baby Boomer

Shamrock

THE SCENE:

Great morning! 67 degrees….10 Strong

F3 WELCOME & DISCLAIMER

The usual house cleaning/safety brief 

WARM-O-RAMA:

Neck rolls, tricep stretches, SSH, lower back stretch.

THA-THANG

  • 10 merkins
  • Crossovers down 20 yds
  • 10 Merkins
  • Shuffle back 20 yds
  • 10 merkins      X3
  • Bear crawl 10 yds 
  • Power jump another 10 yds
  • Bear crawls back 10 yds
  • Power jump back  10 yds     X3
  • Crossovers  50 yds
  • Sprint back       X2

Mosey to blocks: Grab 2 blocks 

  • Farmer Carry 30 yds
  • 10 Mountain climbers 2 count
  • Power crawls 20 feet
  • Farmer carry back                               Down and back is 1 rep X 3

Mosey to pull up bars

  • Plank
  • 5 pull-ups       X2
  • Mosey to Start
    Power Jumps up stairs

Dealers Choice

  • LBCs
  • Flutter Kicks
  • Torture chambers
  • Hello Dolley’s
  • Pickle pushers


COUNT-OFF & NAME-O-RAMA

Pom-Pom, Curveball, Mermaid, Curry, Osteen, Pool Boy, Dumpster Dive, Baby Boomer, Betty, Caveman

CIRCLE OF TRUST/BOM:

Brief History of American Football

MOLESKIN:

Great Job, fellas! 👊

Shamrock – ABC easy as 123

THE SCENE: Very gloomy and humid
F3 WELCOME & DISCLAIMER – Check 
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count 

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers x5

Stretching – Quads and back 

Demo – the 1-2-3 MerkBurpee (1 Wide-2 Standard-3 Tri merkins, then up to complete a burpee) 

THA-THANG:

Mosey to Fox Lonas then back to the flag. 

A-B-C  easy as 1-2-3:  

 At the bottom of the hill do 5 sets of 1-2-3 MerkBurpees (1 Wide-2 Standard-3 Tri)  then walk backwards up the grassy hill. 

A – Air Squat – 10

B – Big Boys – 10

C – Crabettes- 10 

Repeat for a total of 4 rounds. The 1-2-3-MerkBurpees became really challenging after the 1st 2 rounds. 

Mosey over to some tall curbs

8-8-42 – My Dad’s 80th birthday today so in honor of him we did: 

8 – 4-count tricep dips in cadence 

8 – decline merkins 

42 – Calf raises 

Mosey to the river rock. Grab two 2-5 pound rocks. 

10 IC – Butterfly, then hold on the 10 for 10 seconds

10 IC – behind your back flutter with rocks – then hold for 10 seconds 

Hold rock in front of you and do LBS – Little Bouncy Squats 10 IC- then hold on 10. 

We did 2 rounds of this, then on round 3 we did 15 reps with 10 second holds. 

Round 4 we did 20 reps with 10 second holds. 

Mosey to the next parking lot. 

We traveled across the lot 4 times dealer’s choice: Bear, Crab or lunge. Can change it up each time if you want. 

 

MARY:

dealer’s choice – Curveball with LBCs, Caveman with Cherry Pickers, VooDoo with 5 Burpees before Betty had a chance to demand it. Betty snuck in some pickle pounders. 

COUNT-OFF & NAME-O-RAMA
Curveball, Caveman, Voo Doo, Betty, Osteen, Mermaid, Tailhook, Baby Boomer, Curry, Dumpster Dive, Honeydew, Slappy, Anchorman,
CIRCLE OF TRUST/BOM:

I may not know what the day may bring, but I know who brings the day. 

Job 38

3 Brace yourself like a man;
I will question you,
and you shall answer me.

4 

“Where were you when I laid the earth’s foundation?
Tell me, if you understand.

5 

Who marked off its dimensions? Surely you know!
Who stretched a measuring line across it?

6 

On what were its footings set,
or who laid its cornerstone—

7 

while the morning stars sang together
and all the angels[a] shouted for joy?

We often do our best to control our day and we think we know what is best for us. 

Like the potter and the clay example, does the clay vase know what is best for it? Or does the potter who created it know what is best and care for it? The potter has already planned out all of the future steps for that lump of clay.

MOLESKIN:
Prayer for Skidmark’s new baby girl, PomPom’s foot, Curveball’s friend who lost their mom, teachers and kids, my work travel this week and that Betty does not steal my local legend segment while I’m gone.

Gratefully Being Told What to Do

THE SCENE: Not too hot… but so muggy I felt like I might get robbed *ba-dum-tss!*
F3 WELCOME & DISCLAIMER– Administered (Fitness, Fellowship, Faith / Not a Professional / Modify as necessary / $Free.99 / Cell phone for Uber Eats or an emergency)

WARM-O-RAMA:
“Not a warm-up at all”
“The hardest warm-up ever”
“Sounds like a Trolley warm-up to me!”
(all of these were heard or in some variation today during the following warm-up)

This was taken from Trolley’s Q “Slot Cars: The Grateful Grid (and my first F3 workout ever).

1. Plank Destroyer
2. Crabet
3. Freddy Mercuries
4. Mountain Parkers
5. Peter Parkers
6. Squat Walkers
7. Donkey Kicks
8. Iron Mikes
9. Burpees
10. Clap Merkins

THA-THANG:
Mosey to the Cheatsheet parking lot.

Slot Cars… but only back and forth between rows of parking spots. Basically the warmup with a 60 second stretch between called by each PAX (we had exactly 10 today!). I didn’t write down all of the stretches but a few examples I remember:

Saigon Stretch (from our FNG Braden aka Tapas!)
Pickle Pointer aka Glute Bridge Hold
Pretzel Knee stretch
Up dog (S/O to Flintstone for getting my joke on this!)

Mosey to the CMU pile for “Heavy Air”:
Reach for the sky
Let it hang
Down dog
Up dog
Hold a glute bridge with your feet on the CMU
Skull crusher (horizontal reach for the sky)

Repeat without a CMU

Mosey to Shovel Flag -> Jailbreak was called

MARY:
Q gave PAX the choice of Dealer’s Choice or Baseball stretches. PAX (Betty) chose Dealer’s choice. We got about 5 reps into SSH’s (while the Q was doing lunges) when time was called.

 

COUNT-OFF & NAME-O-RAMA
10 Grateful men.

 

CIRCLE OF TRUST/BOM:
A journey of a thousand miles starts with a single step.

 

3 years ago I was in the middle  of separation that ended in me losing my marriage. I had been humbled & was the most broken in my life I’ve ever been. I sowed & I reaped:
“Do not be deceived: God is not mocked, for whatever one sows, that will he also reap. For the one who sows to his own flesh will from the flesh reap corruption, but the one who sows to the Spirit will from the Spirit reap eternal life.” –‭‭Galatians‬ ‭6:7-8‬ ‭ESV‬‬
Over those following months (which you can read about my journey if you starting here and working your way forward), but rather than focus on the negatives, today I want to focus on ‘the grateful grid’:
“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.” – ‭‭Colossians‬ ‭4:6‬ ‭ESV‬‬
I’m going to shoutout men who have shield locked with me- and most of these have been done unofficially but very intentionally- & why I keep coming back. These are several of the men I’m grateful for:
Ribbed– you held my feet to the fire & made sure my faith, hypocritical in the past, was true & refined as more valuable than gold.
Trolley– you showed me what I was capable of when I pushed beyond when I want to give up as well as  such joy & camaraderie. Miss you brother.
Guardrail– you reached out even though you had no idea who I was. You’re a faithful brother who was so surprised ‘are you this open with most people?’, but my confidence in God’s ability to work & heal through a friend like you has been a great source of encouragement.
Jitters– you’ve kept in touch even though our paths don’t cross much. Your steadfast faith encourages me.
Anchorman– you just keep showing up. You’re positive & sacrifice for your family.
Mermaid– you’ve been there pretty much the whole time. You’re beyond consistent- you’re persistent! You don’t give up, you don’t let sad clowns go, & you don’t play disc golf much anymore either! Thankful to have shared 3 years of your 3 years & 2 week journey with you.
Judge Judy– you have showed me what it means to follow, lead, & lead well. Your challenges get me in a way that checks my ego just enough to make me want to get better for the right reason. Soli Deo Gloria.
Baby Boomer– we met at F3 even though we are members of the same church. What nonsense is that & yet what divine Providence to have a friend & brother in Christ like you.
And for the rest of you- your story is still unfolding.
Be the man you want as a friend.
Seek wisdom & counsel from those who you see laying down their lives for others.
Gladly assume sacrificial responsibility & when you do the authority will fall squarely on your shoulders to use it for the good of others and God’s glory alone.
“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
‭‭Colossians‬ ‭4:6‬ ‭ESV‬‬
Grace be with you, my F3 brothers.
MOLESKIN:
Prayed for the teachers going back to school already/soon.
Hard to believe 3 years has passed! Missed Mermaid a good bit this morning as he’s been a part of the journey and a huge influence at Shamrock. Next time, sir!
ANNOUNCEMENTS:
Sign up to Q – I’m glad to help or get someone else to co-Q with you!

HubandSpokeandBurpees

The Scene

Sticky and Hot

F3 Welcome and Disclaimer

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

Warm-O-Rama

5 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

10  lunges

10 tempo merkins

 

Tha-Thang

Mosey to the start of Shamrock Row and lunged until it was time to do a burpee, then we lunged again and did another burpee, then we bear crawled and did a burpee, then we crab-walked and did a burpee…..PAX was trying to figure out the pattern with no luck. 

We recovered from that when we got to the Merkin Mile and then got into the meat of the workout. We partnered up and proceeded with the following: 

Hub and Spoke Workout 

Hub is 7 burpees

Spoke 1- 50 SSH

Hub 

Spoke 2-50 Shoulder taps

Hub 

Spoke 3-100 Freddy Mercury’s

Hub 

Spoke 4- 25 Imperial Walkers

Hub 

Spoke 5- 20 Lunges (10 each leg)

Hub .

Spoke 6- 25 Merkins

Everyone got 1 round

 

Mosey to the CMU pile and performed double CMU carries to the mouth of the parking lot and back (x2)

Moseyed back to the parking lot with enough time for 4 more burpees (Exactly what everyone wanted to do)

Mary

No time

COUNT-OFF & NAME-O-RAMA

12 men of high impact

COT/BOM

“Hold fast, then, to this sound and wholesome rule of life – that you indulge the body only so far as is needful for good health. The body should be treated more rigorously, that it may not be disobedient to the mind.” – Seneca

MOLESKIN:

ANNOUNCEMENTS:

Bearing Our Burdens

THE SCENE: Warm and steamy mid-70s (great for generating sweat)

WARM-O-RAMA:
A plethora of SSHs, Merkins, Tempo Squats, Tie Fighters, and Grady Corns; A quick meander and mosey to the CMU pile and the pillars of the church

THA-THANG:

Dora-style load bearing… battle-buddies select a pillar of pain and station their CMUs for a sweet sweat sesh; HIM 1 works through reps at pillar while HIM 2 moves 1 or 2 CMUs to the center of the parking lot; After running back to swap, HIM 2 continues the reps while HIM 1 goes to gather the load and returns it to the pillar;  Rinse and repeat while moving through the exercises and reps collectively.

Exercise 1: 300 reps of Wall Sit Grady Corns

Exercise 2: 200 reps of CMU Squat Thrusters

Exercise 3: 100 reps of CMU Alternating Merkins

Exercise 4: 50 Blockees

On the way back to the CMU pile we stopped to load the dock; Each HIM moved their CMU on to the dock, jumped up on the dock, carried their CMU down the steps; Each worked in 2 reps; Waxjob inspired many to Rifle Carry Hold while waiting to load the dock.

MARY:

After dropping off our CMUs and a steady mosey back to the AO; the PAX enjoyed the great tradition of burpees for broken CMUs – fortunately we only had 1 block broken – so we did 10 burpees OYO

COUNT-OFF & NAME-O-RAMA
16 HIMs walked away huffing and sweaty…. no FNGs

CIRCLE OF TRUST/BOM:
Galations 6:2-3 NLT… “Share each other’s burdens, and in this way obey the law of Christ.  If you think you are too important to help someone, you are only fooling yourself.  You are not that important.”

Expect the unexpected.  Life is full of challenges and burdens that sometimes we create ourselves.  The F3 PAX is here to help and will gladly help carry your burdens as men… but you have to make your need known. I love these men and would do anything to help any one of them.

ANNOUNCEMENTS:
Convergence coming on July 2nd.