Baby Boomer – Page 44

Revenge of CMU Later

August 8, 2020 Baby Boomer

THE SCENE: Perfect low 70’s and just a bit of steam in the air

WARM-O-RAMA:
4ct SSH x 20 (IC); 4ct Starfish Crunches x 7 (IC); 4ct Tie Fighter x 10 (IC) F&R; 5ct Catalina Wine Mixers x 5 (OYO)

THA-THANG:
Mosey to the big CMU stack in the alley and load up for some fun – encouraged to grab 2 CMU’s but allowed to modified some took only 1; Farmer’s Carry toward the top of Detention Hill with a stop half way to wait for the 6 (and to regain some feeling in the shoulders); Work stations marked with chalk to help us keep separated where PAX broke into groups of 3

CMU Hill of Pain: 2 HIMs worked through several exercises at the top while the 3rd HIM runs to bottom of Hill to perform 10 single count SSH then Bear Crawls back up Hill to rotate; 3 HIMs combine reps in order to finish all of the exercises collectively; 50 Clock Pendulums (1 block), 100 CMU Merkins (2 blocks), 150 Block Squats (2 blocks), 200 Bent Over CMU Rows (2 blocks), and 250 Blocky Balboa’s (1 block) completed by most

PAX redistributed for some COVID Shuffle – groups of 3 sent 1 HIM to each corner of a triangle course along the parking lot but the 3rd leg going down into the Gloom Valley and back up Detention Hill; Each HIM performed 10 SSH, 10 Squats, and 10 LBC’s (single count) at each corner then ran to the next corner; Kept moving until at least 4 station rotations; Farmer’s Carry to move CMU’s back to pile

PAX mosied over to Saint Patty’s Circle for some speed round exhaustion; Spread around the circle wall and several benches, PAX did 5 Dips and 5 Jump Ups/Step Ups over and over for 3 minutes; Mosey back to the AO

MARY:
Returning to AO, had 1 minute to work in some Pickle Pounders to end the fun

COUNT-OFF & NAME-O-RAMA
3 FNG’s: @Slim Reaper, @Flower Pot, and @Macho Man

@Dragon Slayer not on system

CIRCLE OF TRUST/BOM:
Genesis 32 story of Jacob wrestling with the God-man and not willing to stop without being blessed; Jacob’s hip was injured and ailed him the rest of his life – a scar and a reminder of his close encounter with God; Jacob was alone and fearful and trying to control his world of chaos but came face-to-face with the only thing that could truly bless him and change his circumstances; Encouraged the PAX to wrestle with God in the weighty matters of life and trust Him for change.

Proverbs 3:5-6 “Trust in the LORD with all your heart, and do not lean on your own understanding. In all your ways acknowledge Him, and He will make straight your paths.”

My Back!

August 5, 2020 Commission

THE SCENE: High 60’s, 905 Humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30 SSH, 5 Cherry Pickers, 10 Tempo Merkins, 10 Temp Squats, 30 Second Dying Cockroach (lying on your back, extend your arms to reach your straightened legs)

THA-THANG:

Mosey to the coupon pile near the buses. With coupons:
- 20 bent over rows, 20 straight leg deadlifts, 20 squats, 20 curls, 20 Raisers (raise the block on hips straight in front of you to eye level) Dying cockroach until the 6 finished
- 15 bent over rows, 15 straight leg deadlifts, 15 squats, 15 curls, 15 Raisers Dying cockroach until the 6 finished
Mosey to the large parking lot. With a partner:
- Combined 100 Imperial Walkers (4 count) while your partner Bernies to the middle and jogs back, trade
- Combined 100 Swimmers (4 count) while your partner Bernies to the middle and jogs back, trade
- Combined 100 Mountain Climbers (4 count) while your partner Bernies to the middle and jogs back, trade
- Combined 100 (2 count) while your partner Bernies to the middle and jogs back, trade
Mosey back to the AO

COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Ask yourself these two questions every day. In the morning, am I a physical being having a spiritual experience or a spiritual being having a physical experience? Before bed, was I a physical being having a spiritual experience or a spiritual being having a physical experience today? This change in perspective can have a profound effect on how we react to circumstances. Philippians 4:10-13 ¹⁰But I rejoiced in the Lord greatly, that now at last you have revived your concern for me; indeed, you were concerned before, but you lacked opportunity. ¹¹Not that I speak from want, for I have learned to be content in whatever circumstances I am. ¹²I know how to get along with humble means, and I also know how to live in prosperity; in any and every circumstance I have learned the secret of being filled and going hungry, both of having abundance and suffering need. ¹³I can do all things through Him who strengthens me. Live above the circumstances.

MOLESKIN:
Prayers for Pom-Pom’s courage as he prepares to leave for bootcamp in a couple of weeks.
ANNOUNCEMENTS:

The Valley of Death

July 20, 2020 Trolley

✔ THE SCENE: 75 degrees but a boat load of humidity.

✔ F3 WELCOME & DISCLAIMER + covid & cell phone

✔ WARM-O-RAMA:

10 SSH
10 Parker Climbers
10 Cherry Pickers
5 Burpees
10 Imperial Squat Walkers

The Thang: The Valley of Death

Mosey to CMU pile – get a CMU.

A 40 minute AMRAP of

On the high side of one hill do 10 Blockees (Burpee + Thruster)
1. Run down hill to valley
2. lunge to middle of valley
3. Do exercise marked on cone
4. lunge to base of apposing hill
5. Run up hill
On the High side of other hill do 10 Burpees

The hills are facing each other in a 90 degree angle, the line of cones bisects the angle at a 45 degrees on the valley floor. We progress through the next cone when you complete a round. So the lunging distance becomes larger as you progress.

The cones are marked with:

25 Squat Jumps
25 Big boys
25 LBCs
25 4ct Flutter Kicks
25 4ct Hello Dolly’s
25 Gas Pumps
25 4ct parker climbers

Put back CMUs.

MARY: (Sprint to pickup all cones – He with the most cones wins)

CIRCLE OF TRUST/BOM:

Psalm 23: The Lord is my shepherd; I shall not want.
²    He makes me lie down in green pastures.
He leads me beside still waters.^[a]
³    He restores my soul.
He leads me in paths of righteousness^[b]
    for his name’s sake.

⁴Even though I walk through the valley of the shadow of death,^[c]
    I will fear no evil,
for you are with me;
    your rod and your staff,
    they comfort me.

⁵You prepare a table before me
    in the presence of my enemies;
you anoint my head with oil;
    my cup overflows.
⁶Surely^[d] goodness and mercy^[e] shall follow me
    all the days of my life,
and I shall dwell^[f] in the house of the Lord
    forever

This world and perhaps you, might be going through the valley of the shadow of doubt. But I love Ps 23, it never seems to get old. Most people only remember the “valley of death” part, but it’s primarily marked and filled with blessings: Still waters, green pastures, no fear, restored soul, banquet, anointing, overflowing cup, goodness, comfort, mercy, and being in the house of the Lord forever. Rejoice in the valley Gentlemen – for HE is with us through and through – now and until the end — and even beyond “the end”.

ANNOUNCEMENTS: https://f3knoxville.com/category/announcements/

Slack signup: https://f3knoxville.slack.com/

Hill Flutter Pumps

July 13, 2020 Trolley

✔ THE SCENE: 75 degrees and clear.. Pretty darn nice!

✔ F3 WELCOME & DISCLAIMER: Non-pro, free, f3, scale, trolley, covid, cell phone.

✔ WARM-O-RAMA:

SSH + Burpees
Tempo Flutters
Tempo Gas Pumps
Flutter Pumps – Adding a gas pump on the fourth count of a flutter kick
Cherry Pickers
Merkin Hand motions ( diamond, regular, wide, alter left, alter right)
High Knees + Burpees
5 different merkins of the day ( diamond, regular, wide, alter left, alter right)

The Thang: Hill Flutter Pumps

For each hill (8 of them) do 4 rounds of :

At bottom of hill

Diamond Merkin
Merkin
Wide Merkin
Left Arm Alter Merkin
Right Arm Alter Merkin
Diamond Merkin
Merkin
Wide Merkin
Left Arm Alter Merkin
Right Arm Alter Merkin
Run to top of hill
10 Flutter Pumps at top of hill. (3 single flutter kicks + 1 gas pump)

@ These Hills:

Next to AO
Next to All Saints entrance
South Cedar Bluff Elementary Entrance
North Cedar Bluff Elementary Playground
At the cross
Soccer field fence
At Football field sign
South football field sign

We ran out of time at hill four and had to high tail it back home.

MARY: no time.

CIRCLE OF TRUST/BOM:

In this time of covid I’ve been skipping church and missing worship. After church I watch the sermons but fast foreword through worship. This is not good. God caught my heart with some awesome songs by Jeremy Camp over the weekend and it brought me to worship quickly. I miss worship greatly and once I started to worship it really lifted my heart. I encourage you my brothers to not forsake worship.. Your heart needs it. During our workout today I brought around a little speaker and played some rockin worship. I hope it inspired you to press on through the tough times. There are some awesome Christian artists out there today producing great songs. I highly recommend Jeremy Camp, Sanctus Real, Zach Williams, Unspoken, David Crowder, Austin French, Toby Mac, Big Daddy Weave. Those were the artists of the playlist we listened to while working out. Then at the end I handed out the lyrics of “Indestructible Soul” by Jeremy Camp.

My flesh may fail me, but my future is secure. These lies may break me down, But one thing is for sure. I will fight again, Find the fire again, For me to live is Christ and to die is gain. I give it all away, ‘Cause these worldly things will not be the end of me
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
I’m walking in the truth that life is in Your hands, Knowing You go before me helps me understand. That You’re my defense, What can stand against.
I know the darkness has no chance. How You lift me up. Keep my eyes above, And now I’m running free.
I know my soul is indestructible
When I’m standing in Your love, My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough, Nothing can overcome
My indestructible soul
My indestructible soul
There’s no fire, there’s no pain That can take my peace away. There’s no wall I can’t climb, When it’s You that leads the way. There’s no fire, there’s no pain That can take my peace away There’s no wall I can’t climb When it’s You that leads the way
My soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I know my soul is indestructible
When I’m standing in Your love My fear, it turns to dust
I’ve got this hope, and it’s unbreakable
No power strong enough Nothing can overcome
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul
My indestructible soul

ANNOUNCEMENTS:

Pom Pom and GiJane for Wednesday. Welcome FNG “West Coast”!!

To Infinity and Beyond

July 11, 2020 Baby Boomer

THE SCENE: Low 70’s but a beat steamy; perfect beat down weather

WARM-O-RAMA: 4ct SSH (IC) x 25; 4ct Plank Jacks (IC) x 10; 4ct Iron Mikes (IC) x 5

THA-THANG: Mosey toward upper lot in figure 8 pattern stopping for plank jacks and squats at various intervals.

Infinite pain stations in upper lot – 6 cones spread out in upper lot creating a figure 8 course, PAX ran (OYO) to each cone and performed the workout listed – began at 20 reps and reduced by 1 at each cone; Cone 1: SSH, Cone 2: BBS, Cone 3: Plank Jacks, Cone 4: Iron Mikes, Cone 5: Squat Jumps, and Cone 6: Carolina Dry Docks.

Saint Patty Circle of Pain – PAX spread out around short brick circle wall; round 1: 1 HIM at a time performed 5 dips while the rest of the PAX did jump ups/step ups; Round 2: 1 HIM ata a time performed 5 incline merkins while the rest of the PAX did dips (or squats once arms were dead).

Bonus push – Indian plank train headed back toward AO; all PAX lined in single file line doing plank, HIM at 6 runs to front of line and resumes plank, rinse and repeat to move the train forward; paused for Rocky Balboa’s for 90 seconds; mosied back through the figure 8 circuit near AO pausing occasionally for plank jacks, SSH, and LBC. Arrived back at the AO with just enough time for some cherry pickers to end with a stretch.

MARY: No time for this.

CIRCLE OF TRUST/BOM: Rambled a bit about the weight and magnitude of standing before other men and proclaiming the words given to us by our Almighty God, Savior, and Heavenly Father – humility should be felt and care should be had. Mentioned the imperfection of those sharing wisdom in our worlds, whether it is CNN, FOX, or Snapchat… they do not know all and are sinful people with bias. The only perfect man with all truth was Jesus and He is our only hope. So instead of seeking wisdom and guidance and opinion-verification from sinful, passing men, we would do better to humble ourselves before a benevolent and grace-filled Heavenly Father. Shared Psalm 139:23-24. Prayed for mercy, grace, and healing in our communities and throughout the whole world.

ANNOUNCEMENTS:

Coffeeteria to follow at Dunkin on Cedar Bluff.