F3 Knoxville

Tag: Barn Door

Humpty-Dumpty

THE SCENE: 72. Pretty humid.  Wispy clouds scuttling across the pale face of the waning gibbous moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Crab Kicks x(something… PAX lost the count after 1. I blame Mayberry.)
Windmills x10 IC
Travoltas x10 each side IC
Cossack Squats x20 IC
Hand Release Merkins x10 OYO

Special add-on of 5 burpees for every vote of “*&$## Waxjob!” in last night’s poll about swimming in the beatdown… Surprisingly, only 5 burpees!

THA-THANG:

Grab a battle buddy, grab one CMU per team, and mosey to the hockey rink.

Line up on one side for some Humpty-Dumpty Dora 1,2,3!
Partners share 100 merkins, 200 big boys, and 300 squats.
As one partner does reps, other partner:
-Runs to opposite wall,
-Picks up CMU and sets it on the wall
-Vaults over the wall
-Sets CMU on the ground
-Runs to the asphalt and does a burpee
-Reverses the wall process with CMU and does another burpee
-Runs back to partner

After a 10 count, line up along the end line for 7s OYO: 8-count Body Builders on one end, Squat Jumps on the other.

Gather up CMUs and head back to the AO

Surprisingly, only one Humpty Dumpty had a great fall. 10 burpees all around in memoriam.

MARY:
On your six for 15x Flutter Kicks IC, hard switch to 15 more Slutter Kicks IC
Left-Right-Center LBCs OYO until time
COUNT-OFF & NAME-O-RAMA
19 PAX today including FNG Earwig! (Jerry Valentin)
CIRCLE OF TRUST/BOM:
Ps. 37:4 – “Delight yourself in the Lord, and He will give you the desires of your heart”.

Sounds great. “God’s gonna give me everything I want!” But that’s not what it says. He will give you the desires of your heart. His desires for you will be planted in your heart, such that they become your desires. These are his best for you, and these are what He will fill!

MOLESKIN:
I posted a poll last night to see who was interested in a swimming leg for today’s beatdown. Can’t say I was surprised by the responses to the negative, but also just a hair disappointed. That cool water woulda felt good this morning…
ANNOUNCEMENTS:
Lunch this Thursday… It’s gonna happen! Also don’t forget F3-Versary first weekend in November.

8 Men and a Matterhorn

THE SCENE: upper 60’s…felt like October – great weather

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Tempo Merkins x 10
  • Tempo Squats x 10
  • Cherry Pickers x 5
  • This/that stretch

THA-THANG:

  • Indian run to the base of the Matterhorn
  • 4 Cones spread along the upper half of the hill.  1=closest, 4=farthest.  Exercises written at each cone.
    • 4-Burpees;  3-Diamond Merkins;  2-Plankjacks;  1-Squats
    • PAX run to the 4th (farthest) cone and do 25 reps of the exercise written.  Then mosey back down the hill stopping to do 25 reps of the exercise written at each cone.   Rinse & repeat eliminating the furthest cone each round until you end with only going to the 1st cone.
  • DORA work
    • 50 Thrust Merkins;  50 Squat Jacks;  50 Leg Pass Throughs
    • Partner 1 does reps at the speed bump, while partner 2 runs up the lower portion of the Matterhorn to where the rock ditch starts.

MARY:

  • Hello Dolly x 20
  • Box Cutter x 20
  • Spread Eagle Merkins x 10
  • Superman/Banana

COUNT-OFF & NAME-O-RAMA
8 PAX:  Ratchet, Pepper, Scooter, Woodshack, Shooter, Barn Door, Moped, Bartman

CIRCLE OF TRUST/BOM:
Words matter.  Say what you mean and don’t generalize.  Shared from John 21 an example of this when Jesus asked Peter “do you love me?” 3 times.  The first 2 times Jesus asked if Peter loved him he used the word Agape which is a deep, unconditional love…Peter in return said that yes he loved Jesus, however he used the word Phileo, which is a brotherly love.  Finally, the 3rd time Jesus asked Peter, he said “Do you Phileo me?”, in other words Jesus said “is that all Peter, do you only love me with a brotherly love and not a deep unconditional love?”.  Jesus was making the point that we should love him unconditionally.  It’s a good example of how our English language doesn’t quite capture the gravity of scripture.  Our word “love” is used for everything:  I love my wife, I love coffee, I love exercising.  The word doesn’t allow you to differentiate between its different meanings in different contexts.  Therefore we should take the time to be specific when we can be….to use the word that will relay our message the clearest.

MOLESKIN:

ANNOUNCEMENTS:
Truckin to the Pound this weekend – 6am at the Truck Stop;  F3 anniversary celebration in November

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!

What’s at your core?

THE SCENE: low 70’s I think….didn’t check.  It felt good for a mid-August morning.

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

  • SSH x 20
  • Cherry pickers x 5
  • This/that stretch
  • Squats x 10
  • Tempo Merkin x 10
  • 5 Burpees OYO

THA-THANG:

  • One lap around the boat dock parking lot.  Stop at each light pole for 5 Thrusters as you mosey.
  • At the other end of the lot – DORA work.
    • Partner A starts at one end of the lot and runs to the 2nd light pole.  Do 2 Burpees at the halfway mark each way (coming and going).  While Partner A is running, Partner B is doing reps of the following.  Switch when the running partner gets back.
      • 100 Plankjacks (4ct)
      • 100 Shoulder Taps (4ct)
      • 100 Spread Eagle Merkins
      • 100 Raised Arm Big Boy Situps
  • Run back around the parking lot the way we came from.  This time stop at each light pole for 5 Squats as you go.
  • Indian Run back to the AO.

MARY:

  • Roll up, V up x 10
  • Hello Dolly x 25
  • Ring of Fire leg press x 2 rounds
  • Spread Eagle Merkin x 10

COUNT-OFF & NAME-O-RAMA
17 total:  Junk, Mayberry, Frosty, Booger, Barn Door, Barnacle, Shooter, I-Beam, Waxjob, Snitch, High Heels, Wall Ball, Bowflex, Wagon Wheel, Scooter, Sparky, Bartman

CIRCLE OF TRUST/BOM:

Today was a core workout…in keeping with that theme, I though I’d talk about what’s at my core.

My core starts at Romans 3:23 where the Bible tells us that everyone has sinned and fallen short of the glory (or perfection) of God.  Later on in the 6th chapter of Romans we are told that the wages of sin (the penalty of sin) is death.  Pretty gloomy stuff, but it all gets turned on its head with the life/death/resurrection of Jesus.  Jesus came to this earth, lived a perfect life and died in your place to take the penalty of your sin for you.  Romans 10:9 tells us that if you confess with your mouth that Jesus is Lord and believe in your heart, that you will be saved.  It’s the gospel in less than 30 seconds.  That is what’s at my core…what’s at yours?  If you aren’t sure, I encourage you to reach out with questions.  I’d love to tell you more over a cup of coffee sometime.

MOLESKIN:

ANNOUNCEMENTS:
Guardians for Garrett kickball tournament this weekend

Truckin’ to the Pound

F3 Olympic weekend