F3 Knoxville

Tag: Baby Boomer

VQ for Honeydew

THE SCENE: Clear morning, low humidity, temp in the mid 60’s
F3 WELCOME & DISCLAIMER 

I’m not a professional

Modify your workout for your injuries

Keep social distancing in mind during the COVID pandemic

It’s my first Q so bear with me.

WARM-O-RAMA:
20-Side-straddle-hops IC

15-Baby Arm Circles forward IC

15-Baby Arm Circles Backwards IC

5 Cherry Pickers IC

20 Merkins IC

THA-THANG:
Mosey over to the CMU pile near the buses. Each person grabbed 1 CMU and proceeded to the adjacent parking lot. 4 stations were set up and a speaker was in place to begin a time using the Tabata Timer App. 3 exercises at each station. the first exercise was done for :45 seconds with a :10 second rest x 3 sets then moved to the next station and repeated :45 seconds of work :10 second rest for 3 sets for all stations. CMU is carried to each station and.

  • Station 1
    • Decline Merkins
    • Vertical Press (From Iron PAX video)
    • Overhead Press
  • Station 2
    • Goblet Squats
    • Rocky Balboas
    • Lunges
  • Station 3
    • Curls
    • Alpos (From Iron PAX video)
    • Dips
  • Station 4
    • Big Boys
    • Plank
    • Freddie Mercury

MARY:American Hammers 4 Count x 15 back at the AO

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM: Treat others with respect and lead by example. I would not be where I am today without a positive role model in my life. By being good examples and role models we can help end racism, sexism, and hate.
MOLESKIN:
Being raised in home with 2 working parents in a small town in southern West Virginia my parents didn’t have resources like a daycare, YMCA, Boys and Girls Club or anything like that.  My parents relied on a a baby sitter, a black lady named Lucille. This lady was a woman of God and very religious and treated me as one of her own children and I often referred to her as my other mother. She was a leader in her church and when I met her family everyone knew who I was because she kept up with my achievements in the paper and would continue to guide me long after being my babysitter.  When Lucille passed away I was unable to attend the funeral but discovered through her obituary that she had made me one of her God Children. My parents weren’t even aware of this fact, but we took it as an honor and privilege. For this reason I never thought someone was different because of their color, heritage, or religious belief. This role model never told me to not hate she showed my how to be good to people and how to treat people with respect. When my daughter was born I was so happy and honored to that my wife agreed and allowed my daughter to be named Lucille, because my wife could see how much love I had for this great lady. Sorry if this is too long again my first time doing this, but thanks again for giving me the opportunity to lead today and thanks for all the guys to push me to lead this workout today

Duck Duck Goose

THE SCENE: Wet and steamy 70’s

WARM-O-RAMA:
4ct SSH x 25 (IC); 4ct Tai Fighter Combo (forward, reverse, front clap, and overhead clap) x 10 (IC); 4ct Plank Medley (plank jacks, shoulder taps, Catalina wine mixers, and merkins) x 7 (IC); Temp Squat Jumps x 7 (IC)

THA-THANG:
Don’t stop the fun… Indian-style: PAX mosied over to back corner of high school and formed a COVID-friendly single file line along the curb; Exercises began and 6-man sprints to the front while PAX moves; Next HIM follows suit and so on and so forth making our way ultimately around to the AO; AMRAP exercises performed along the way as a group were 1) Rocky Balboas, 2) Merkins, 3) Big Boy Sit Ups, 4) Squat Jumps, 5) Carolina Dry Docks.

Group paused half way for a little F3 Duck, Duck, Goose (Dora-style)… PAX formed a COVID-friendly circle and each worked OYO to finish 100 Iron Mikes (Q accidently called them Magic Mikes), 200 Carolina Dry Docks, and 300 SSH; meanwhile each HIM would run around the circle back to their starting point and then the next HIM would take a lap; much panting and groaning followed.

Continued the Indian-style conga line back toward the AO: Again the PAX performed AMRAP exercises while 6-man kept advancing to the front; group exercises were 1) SSH, 2) Lunges, 3) Rocky Balboas, 4) Lunges; PAX paused just before reaching AO and ran some 40yd sprints back and forth with 5 merkins on each end (AMRAP and OYO).

MARY:
Alternated 10 merkins then 10 SSH for about 3 minutes (OYO)

CIRCLE OF TRUST/BOM:
Talked about the unique benefits of flying in V-formation as geese: 1) Group can fly 70% farther than an individual goose using the same amount of energy, 2) If they fall out of formation, they quickly realize the benefits of the group, 3) Leader of the formation rotates back and each goose takes a turn leading, 4) Each goose honks to encourage the group to push beyond their limits and remind others they are there, 5) If a goose is injured or sick and falls out of formation, at least two of the geese will drop out with them to encourage them and protect them while vulnerable.

Talked about the parallel between geese and F3 PAX.  Talked about Genesis 2:18 and how God declared “it is not good for man to be alone”.  Paired that with Galatians 6:2 that says we should “bear one another’s burdens, and so fulfill the law of Christ”.  Encouraged the PAX to be like the geese and lead, encourage, and help those in their sphere of influence.  Encouraged those hurting or isolated or struggling to reach out for help – if no one else, call me – and that there were men in the circle that would step up for them.

Be Prepared, a Field Trip to The Cedar Bluff Schools


THE SCENE: 70’s clear and HUMID
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
No one took the open Q, so Mermaid picked it up and treated everyone to a field trip off the Shamrock A/O and a visit to the Cedar Bluff Schools.
Motivators from 9, and 3 Cherry Pickers, then Mosey to the Cedar Bluff Schools
THA-THANG:

Meet in the middle of the circle.
Call out an exercise, an amount, and a location,
run to the location, do the exercise in the amount called and run back, repeat the exercise
Hold an Al Gore until everyone returns and finishes
stop at 6:05 and run back to Shamrock a/o
Tree Hand release, release merkins
light pole Leg Raises
chain link fences Jungle Boi Squats
cross walk BBS
grass Stationary Lunge Steps
brick wall Wall Squats
steps calf raises
sidewalk burpees
handicap parking bobby hurley
covered area american hammers
directional arrow merkins
stop sign at cedar bluff road monkey humpers
repeat as necessary

MARY:
4 rounds of a PAX calling out a core exercise followed by 10 merkins.
Pickle Pounders, Little Baby Crunches, Freddie Mercuries, and box cutters were called and performed.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be Prepared
Ezekiel 38:7
New International Version
7 “‘Get ready; be prepared, you and all the hordes gathered about you, and take command of them.
Matthew 24:44
New International Version
44 So you also must be ready, because the Son of Man will come at an hour when you do not expect him.

MOLESKIN:

ANNOUNCEMENTS:
Iron Pax week 1 on Friday begins at 0515
Mandolin is looking for some OTB partners for an evening workout.
Pringle has a friend looking for a substitute on a paper route.  This route only needs coverage so the normal carrier can take some time off.  Two weeks currently needed in October and in November.  The pay could be as high as $500 per week.  Let me know if you are interested, or know someone that might be, and I will put you in touch with Pringle.

ShieldLock

The Scene

Humid and Foggy

F3 Welcome and Disclaimer

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

Warm-O-Rama

10 Tempo Squats

10 Imperial Walkers

8 Cherry Pickers

10 Baby Arm Circles Forward

10 Baby Arm Circles Backwards

SSH Count in cadence to 5 out loud then to 15 silently all ending at the same time

10 Predator Jacks

10 Toe Touch Merkins

 

Tha-Thang

We split into groups of 3-4 that represented our shield locks for the morning

Indian Run (With lead man doing a Bernie) to the large CMU pile by the buses

Each shield lock worked through the following exercises. If one member of the team finished the reps before the others they could contribute up to 5 reps to another member of their shield lock to accelerate the group through the workout. In between each exercise, there was a short recovery run to the opposite curb and back. 

10 Burpees

20 Predator Jacks

30 Toe Touch Merkins

40 CMU Rows

50 CMU Deadlift to Overhead Press

40 Goblet Lunges

30 Froggers

20 Shin Huggers

10 CMU Swings

3 groups finished all reps and went to help the 4th shield lock through the last 3 sets.

Mosey back to AO

Mary

6 inches and the ABC’s (the group got to P all capital letters)

COUNT-OFF & NAME-O-RAMA

13 HIM’s for the beatdown

COT/BOM

Inspired by this article in the Q Source https://f3nation.com/shield-lock-q1-7/ 

We have many different types of relationships Wife, Children, Co-workers but many men neglect the horizontal relationship with other men. 

A healthy community will have multiple shield locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich a man’s life.

A man who cultivates a shield lock is ensuring that his blind spots are covered and helps him be prepared for the unexpected in life and to continue to accelerate through life. 

Characteristics of a healthy shield lock (3P’s):

-Proximity (must be geographically close)

-Purpose beyond mere companionship (Help each other be prepared for the peaks and valleys of life)

-Periodic (the shields must lock periodically for preventative maintenance) 

By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa.

MOLESKIN:

ANNOUNCEMENTS:

Sign up for the IRON PAX challenge. It is 4 beatdowns that you will more than likely be at anyway. Shamrock and JUCO will be taking these challenges on every Friday in September.

Saint Peters Circle – Rich Welcome

✔ THE SCENE: Not too bad. A little muggy.

✔ F3 WELCOME & DISCLAIMER: Not a pro.

✔ WARM-O-RAMA:

  • Twisting Pickers
  • Phelps
  • Big Arm Circles
  • SSH
  • Star Jacks
  • Squat Jumps
  • Bobby Hurlies
  • Froggers
  • Mtn Climbers
  • Crab Kicks
  • Diamond Merkins
  • Merkins
  • Wide Merkins
  • L Alt Merkins
  • Right Alt Merkins
  • and then back up through the whole sequence.

U Indian run

facing the linear hills – Get inline six feet apart.  Last person sprints up the hill then back down then to front of line and sprints up that hill and back down.  Everyone holds a squat or plank while waiting their turn.

  • Mosey to beginning of Loop and Go Through each of the 10 stations

The Thang:  Saint Peter’s Circle

AMRAP

  1. Dirken shuffle Around Circle
  2. Bear Crawl to Corner
  3. Lunge to Speed Bump
  4. 10 Wall Dips
  5. 10 HS Push-ups
  6. Reverse Bear Crawl Over steps
  7. 10 Blockees
  8. Reverse Bear Crawl Over steps
  9. Inchworm over speedbump
  10. Sprint to Finish

We did a little over two laps.

MARY:

  • Flutter Kicks
  • American Hammers
  • Dead Bugs
  • Freddy Mercuries

CIRCLE OF TRUST/BOM:

2 Peter 1: 3-11: His divine power has given us everything we need for a godly life through our knowledge of him who called us by his own glory and goodness. 4 Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature, having escaped the corruption in the world caused by evil desires. 5 For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; 6 and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; 7 and to godliness, mutual affection; and to mutual affection, love. 8 For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ. 9 But whoever does not have them is nearsighted and blind, forgetting that they have been cleansed from their past sins. 10 Therefore, my brothers and sisters,[a] make every effort to confirm your calling and election. For if you do these things, you will never stumble, 11 and you will receive a rich welcome into the eternal kingdom of our Lord and Savior Jesus Christ.

This scripture convicted me and gave me hope. Lately I’ve been dealing with some wandering with lack of purpose and “vision” or “mission” , “why am I here” type of questions.  However, knowing my salvation is secure – I say “Well then, what now”.  I’ve gone through some major ministry “corrections” and “redirections” – and the path doesn’t seem straight – and quite frankly seems hard to understand.  Also being challenged by marriage – this verse caught my attention with the promise of the possibility of  “you will never stumble“.. I’m like, well I stumble all the time, so maybe this scripture has some good advice & wisdom I can glean.  For purpose and goals,  you can, for example, “Make every effort” to work on any of these things:

  1. Goodness
  2. Knowledge
  3. Self-Control
  4. Perseverance
  5. Godliness
  6. Mutual Affection
  7. Love

Those are awesome goals to choose and work towards.  Be sure to know yourself, pace yourself, keep it real, don’t overwhelm yourself, find others along the same journey and calling,  rise up to the call, know that you are not alone, hold onto the “great and precious promises“, know that our faith is a gift, we are not earning our salvation, but we are earning aspects of the “rich welcome” that Peter mentions…  Therefore — MAKE EVERY EFFORT!!  Notice Peter says that twice.

ANNOUNCEMENTS: