F3 Knoxville

Tag: Baby Boomer

Raise the roof

THE SCENE:

Cold and dry (snow clouds brewing overhead)

F3 WELCOME & DISCLAIMER

Did it.

WARM-O-RAMA:

4ct SSH IC x 20; 4ct Tie Fighters IC x 11 (balance the force); 4ct Monkey Humpers x 11; 4ct Grady Corns x 20; Michael Phelps (to loosen up the shoulders for the pain to come); Great mumble chatter… for now.

THA-THANG:

Inspired by the monthly challenge… CMU Thrust-o-rama = 50 Thrusters OYO/lap around AO/rinse and repeat 3 times; Jump Squats and LBC’s while waiting for 6 (much huffing and puffing ensued/became quiet)

Mosey down to lower parking lot for some Group Therapy… 4ct Merkins IC x 10 (led by @Code Brown) at first corner; mosey to next corner together and completed 4ct Hello Dollies x 10 (led by @Rainbow); mosey to next corner together and completed 4ct SSH x 10 (led by @Fabio); mosey to next corner together and completed 10 Burpees OYO; mosey to cloud together and completed trifecta of 20 x Big Boys/20 x LBC’s/20 x Flutter Kicks; mosey over to Pav-a-lon together and completed combo of 20 x Jump Ups/Step Ups and 10 x Table Rows; Bear Crawled our way together up the hill leading to AO from Pav-a-lon; completed a couple laps around AO with 21-man Indian Run (made certain to put @Cat Gut near the front behind QIC to keep a reasonable starting pace) – @Coolio showing the PAX the perfect “Fox-trot”; circled up at AO for some MARY

MARY:

Cooled it down with 4ct Hello Dollies x 50-something (led by @Coolio); a healthy dose of Boat Canoes (led by @Cat Gut); 4ct SSH x 20 (led by QIC); knocked out 4 Jack Webbs; and finished with a handful of Cherry Pickers and Groin Stretches

COUNT-OFF & NAME-O-RAMA

21 HIMs got it done!

CIRCLE OF TRUST/BOM:

Shared scripture that QIC has been meditating on recently in pursuit of “cleaning up my act” by living more intentional in my spiritual life, my emotional/social life, with respect to my physical health, and my financial health. Shared Psalm 127:1 and spoke about the importance of recognizing the Lord must build our “house” or we labor in vain; Reminder we each have various “houses” that we are building – our home life (house), work life (house), church life (house), and private/secret life (house).  Important to inspect these houses and be sure the Lord is the master builder and foundation.

ANNOUNCEMENTS:
Convergence and Q 101 on Sat, 2/29 at Asylum at 7am; Bring food and drink for Wesley House donations (next week last week to donate)

Irken/Dirken Biscuit

THE SCENE:

32 degrees, snow flurries at a NEW AO – Name TBD – Finally Named Shamrock

F3 WELCOME & DISCLAIMER

done.

WARM-O-RAMA:

  • 20 SSH
  • 20 Cherry Pickers
  • 20 Mountain Climbers
  • 10 Crab Climbers
  • 20 Mountain Parkers
  • 10 Crab Parkers

The Thang: Irken Dirken Biscuit

Go tour the campus and for every incline do 10 Dips, 10 Dirkens, and 10 Irkens.
The inclines are small hills, benches, and stairs. There were also a few side tracks we took.

The first side track/warmup was a Mtn Climber + Lizard stair climb.

  1. Bear crawl up right beside the stairs
  2. Lizard crawl down the stairs = Stagger Merkins as you progress down the stairs crawling
  3. Lizard crawl UP the stairs = Stagger Merkins as you progress UP the stairs
  4. Reverse bear crawl down right beside the stairs

The second side track was a bear crawl stair loop with 10 Dirkens and 10 Irkens at the stairs.

The third side track was 10 Hill climbs and 10 Dirkens and 10 Irkens after the 10 hill climbs.

Then progressed to the Six picnic tables . For each picnic table do 10 Dips, 10 Dirkens and 10 Irkens.

Then mosey to pull up bar. Al Gore hold while your brothers take turns doing three reps of MAX # of Pull ups.

Almost out of time. Mosey around the campus and do 10 Dips, on the benches and marvel at the infinite workout possibilities on campus.

MARY:

No time for Mary

CIRCLE OF TRUST/BOM:

Drive a Steak – Read out of Joshua 22 – Acknowledging there is ONLY one God, The Rubenites erected a controversial Alter to honor God. At first it was mis-understood, but then when explained, it brought Glory to God and was accepted. What steaks in the ground are you driving to educate your kids and future generations about what it means to be a Christian. This Catholic school invested heavily (driving a steak for future generations) in the combination of permanent “monuments” in which to teach future generations about Jesus. We are very grateful to have the privilege to be able exercise on this Holy ground and potentially call it the home of a new F3 AO.

ANNOUNCEMENTS:

Welcome two FNG’s – Chicken Wing (Sam) and Hoopti (Kyle). Please tell your friends about this new locations. Let’s make it a permanent addition to the flourishing F3 Knoxville group.

Laissez les bons temps rouler

THE SCENE: Misting, mid 40s, with an overcast QIC
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 or so (waiting on you Cosmo!); 5 burpees OYO, run 2 laps around AO parking lot to let QIC figure out what we’re going to do. End at the CMU pile because, well CMUesday.
THA-THANG:
While listening to some New Orleans Mardi Gras inspired music, we’re gonna have a parade.  Everybody has to contribute a float to the parade.  Whenever you hear Louis Armstrong’s “Hello Dolly,”  stop what you’re doing, hit your 6 and do Hello Dollies for the length of the song.

  • First float by Swimmies and Crablegs:  Doras with your battle buddy. Grab a CMU and do a certain amount of curls, overhead presses, rows, goblet squats (I can’t really remember how many.  Maybe 100 total each?), while your partner runs to the other side of parking lot and back John Cusack style (CMU held over your head the whole time).  Shoulders are appropriately burning at this point.
  • Next float sponsored by Gibbler and Baby Boomer?  Head to the Pav-a-lon with CMU for 7s CMU Merkins and leg thrusts (on CMU). Wall sit with your CMU while waiting on the 6.
  • So, the third float was maybe Rainbow or Hot Tub’s?:  More Doras.  One partner runs a lap around building with CMU while the other one does kettle bell swings.  4 laps for each partner.
  • Next float:  Hands comes down St. Charles with a bunch of shoulder shrugs. and CMU arm raises.  Shoulders now feel like they’re going to simply let go of the arms and let them fall off.
  • Next float:  Code Brown’s float made of rocks.  Grab two rocks from next to the building for two rounds of Tie Fighters (BAC while in lunge position- forward and back); then overhead claps.  At this point, shoulders go from painful to just numb.
  • Next float:  Snitch brings it home with 11s- Box Jumps and dips (more shoulders!!)
  • That’s the end of the float, so we return CMUs and circle up.

MARY:
No Mary, but Satchmo did serenade us with “Hello Dolly” twice during the workout, so we got 2 doses.  And I was wrong about the time.  The song lasted 2:24, so that’s a total of 4:48 of straight Hello Dollies.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Lent is upon us.  Don’t just pick something to give up that is “bad” for us.  Let’s pick something that is a true sacrifice.  When we feel its absence, search for the presence of God.  There’s nothing we can’t replace with God’s love and presence.
MOLESKIN:
Here’s the playlist:  Mardi Gras in New Orleans- Professor Longhair; Hurricane Season- Trombone Shorty; Right Place Wrong Time- Mr. John; Hello Dolly! – Louis Armstrong; Cissy Strut- The Meters; All on a Mardi Gras Day- The Wild Magnolias; Jambalaya- Hank Williams; Down by the Riverside- Dirty Dozen Brass Band; It’s All Over Now- Ry Cooder; What is New Orleans – Kermit Ruffins and the Barbeque Swingers; La ti da- Marcia Ball; Preservation Hall Jazz Band- PHJB with Allen Toussaint; Tipitina-Professor Longhair; When the Saints Go Marching In; The Orleans Band.
ANNOUNCEMENTS:
Bring snacks for Wesley House.  See the list on GroupMe.

Mostly burpees. Lots of burpees

THE SCENE: Upper 30s (heat wave after lots of days in the 20s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (IC); Imperial Squat Walker x 15 (IC); BAC, forward and reverse x 11 each (IC)
THA-THANG:
Mosey to the cloud; 100 burpees OYO;

As you finish the burpee challenge, move to the adjacent parking lot for some blackjack, a/k/a 21.  20 merkins, run to other end, 1 BBS, run back for 19 merkins, run to the other end for 2 BBS, so on and so forth.

Cut blackjack short after everybody is done with burpee challenge and mosey to Circus Maximus for Doras.  Partner runs a lap while other partner does reps.  50 CCDs, 200 jump squats, 300 LBCs;

Mosey back to AO

MARY:
Just enough time for 2 full minutes of elbow plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’ve got a lot of rancor in the world.  So many people are angry.  Let’s be kind, let’s turn the other cheek, especially with those that upset us the most.  The world needs more kindness.
MOLESKIN:
Praises for Cheatsheet’s dad being out of the hospital and on the mend.
ANNOUNCEMENTS:
The Asylum needs volunteers for the Hardship Hill build team.  Please help. Code Brown is leading.

A Q 47 Years in the Making

THE SCENE: The ambient temp matched the day of the month; a cold 22 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4ct SSH (IC) x 17; 4ct Tie Fighters (IC) x 17; Slow squat jumps x 4; 7 Burpees (OYO)

THA-THANG:
Mosey to Pavilion to continue warm up; 7’s with Jack Webbs by Pavilion then run over to Cloud for Tricep Press; LBC’s while waiting for 6 to roll up.

Walls of Jericho (OYO):

  1. Merkins x 7 (then take a lap around the Pavilion)
  2. Jump Ups/Step Ups x 7 (lap around the Pavilion)
  3. Carolina Dry Docks x 7 (lap around the Pavilion)
  4. Burpees x 7 (lap around the Pavilion)
  5. Big Boy Situps x 7 (lap around the Pavilion)
  6. Table Rows x 7 (lap around the Pavilion)
  7. Squats x 7 (lap around the Pavilion)

SSH and wall sits (with some spontaneous overhead claps) while waiting for 6 to roll up; Mosey back up to the AO

4 Corners (starting with 7 reps at each corner and reducing by 1 each lap)

  1. First corner do 4ct Monkey Humpers
  2. Next corner do 4ct Flutter Kicks
  3. Next corner do 4ct SSH
  4. Next corner do 4ct Pickle Pounders

Group sprint up Baby Cardiac Hill with 7 Burpees as a group at the top; Mosey back to the AO and circle up for some Mary

MARY:
To celebrate my 47th birthday… PAX did 47 x 4ct SSH led by Cheatsheet; Then Cat Gut led us down the stream with some invigorating Boat-Canoes; Finished off with 7 Man Makers on our way to 48 (but ran out of time)

CIRCLE OF TRUST/BOM:
Welcomed and named 1 FNG (Synapse)

Story about FDR greeting people in the White House with frustration because no one seemed to listen.  He greeted many dignitaries with the phrase “I murdered my grandmother this morning” but no one noticed and gave rehearsed responses like “how lovely” and ” continue your great work”.  Finally one of the guests actually heard his comment and responded “I am sure she had it coming”.

There are tons of classes at universities and colleges to teach language, speech, debate, and how to argue.  But there is very little instruction and training on listening.  Yet each one of us as HIMs need to cultivate the gift of listening to better lead and serve those in our homes, at work, and in our communities.

James 1:19-20 “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. ”

Most importantly we need to learn to listen to the Creator and Lord speaking to us…. encouragement to cultivate and work on your listening skills.

MOLESKIN:

ANNOUNCEMENTS: