Betty – Page 18 – F3 Knoxville

You vs You #1 (Shamrock)

January 9, 2023 Betty

THE SCENE: 39 degrees and glorious
F3 WELCOME & DISCLAIMER

Administered

WARM-O-RAMA:
Motivators from 6,Tempo Merkins, Tempo Squats, Little of this, little of that, cherry pickers

THA-THANG:

Metric Workout #1

(Every man will need 1 CMU)

Set a timer for 30 minutes.
Complete as many cumulative reps as you can in that time.

The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue.

Here are the exercises:

– 150 curls
– 125 heavy squats
– 100 OHP
– 75 CMU swings
– 50 Thrusters
– 25 Blockees

When you finish the Blockees, start back at the top with curls.

It will look like this:

25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.

Once through the entire circuit is 525 reps (burpees do not count toward total).

Fellowship mosey back to AO
MARY:
No time
COUNT-OFF & NAME-O-RAMA
14 HIM’s were counted
CIRCLE OF TRUST/BOM:
Essentialism is fundamentally about designing and taking control of your life. The same amount of energy, when directed purposefully, can bring you much closer to your goal. Know the right things you must do, reject everything else and direct your time and energy to create the biggest impact where it matters.

We choose how to spend our time and energy. 2) Almost everything is noise and very few things are exceptionally valuable. 3) We can’t have it all or do it all.

Phillipians 4:8 – Finally brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.
MOLESKIN:

ANNOUNCEMENTS:

Shamrock – Blast from the past

January 4, 2023 Anchorman

THE SCENE: 59F rain tapering off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Smurf Jacks

“Big” Baby Arm Circles forwards

Baby Arm Circles backwards

10 Merkins OYO

Cherry Pickers: 5

10 Smurf Jacks

10 Merkins

Tie Fighters

10 – 4 count twinkle toes

Stretch: quads, hams, calves

Quick lap to grab more rocks

THA-THANG:

We did 3 rounds of this….

5 Burpees

10 Overhead press

15 Big Boy Sit-ups

20 Merkins

25 CMU Calf raises (Rain – 50 with rocks)

30 Freddie Mercury – 2 count

35 Curls – (Rain – Butterfly with rocks)

40 American Hammers – single (Rain – 1 rock if you desire)

45 LBC’s

50 Shoulder taps – single

Mosey to return rocks then mosey around campus to knock out 4 sets of 25 curb dips

MARY:

15 snow angels, 15 – 4 count flutter kicks, 15 pickle pointers, 20 monkey humpers, cobra stretch, 45 seconds of merkins and 15 second plank.

COUNT-OFF & NAME-O-RAMA
Honeydew, Betty, Mermaid, Curry, Voo Doo, Anchorman,
CIRCLE OF TRUST/BOM:

The Priestly Blessing: Numbers 6

22 The Lord said to Moses, 23 “Tell Aaron and his sons, ‘This is how you are to bless the Israelites. Say to them:

“‘“The Lord bless you

and keep you;

the Lord make his face shine on you

and be gracious to you;

the Lord turn his face toward you

and give you peace.”’

27 “So they will put my name on the Israelites, and I will bless them.”

Text from a friend on New Years Day.

Praying the Lord’s blessings run over your cup in this new year!

After my friend sent that short text to me I did a quiet time meditating on the verses from Numbers. The thought I ended with was this.

Who will I share that blessing of hope and peace to? There are people in our lives who need to hear words of encouragement. If God puts a name on your heart, drop what you are doing to text or call them.

MOLESKIN:
Pray for Mermaid’s MIL who lost a family member.

befamousinyourhome

December 21, 2022 Betty

THE SCENE:

High 30’s and glorious

F3 WELCOME & DISCLAIMER

Administered

WARM-O-RAMA:
Motivators from 7 (Downrange HIM picked the number, I was told that was a dirty trick)

3 burpees

Thai Fighters

Cherry Pickers

3 burpees

Hillbilly Squat Walkers

Boxcrawls (4x)

3 burpees

THA-THANG:

Mosey to the retaining pond hill at the first entrance of the school

100 Side Straddle Hops at the road up top/10 Squat jumps in the retaining pond (-10/-1 each round) we got to 50/5 before recovery was called

Mosey to the corner of the school by All Saints Park

50 SSH in the field/5 Walle’s against the building (-10/-1 each round)

Mosey to the parking lot by the father’s house

50 Deficit Flutters first curb/5 heel elevated squats second curb (-10/-1 each round)

Mosey to the Jesus statue

50 Dips at the circle/5 hand release merkins at the light pole (-10/-1 each round)

Mosey to circle lot by the shovel flag across from the football field

50 Gas Pumps on first curb/5 burpees on the other curb (-10/-1 each round)

Mosey back to the AO just in time for 10 burpees as a group

MARY:
None
COUNT-OFF & NAME-O-RAMA
18 High Impact Men / Suit downrange from ATL
CIRCLE OF TRUST/BOM:
“I want to be famous in my home. I want to be my wife’s best friend. I want to be the man, husband, and dad my boys look at and go ‘Man if I could do that every day that would be a great life.’ I want my girls to grow up and go, ‘I love that my dad treats my mom like that and that’s the kind of husband I want to marry.'” – Buzz Williams, Texas A&M Basketball Coach
MOLESKIN:

ANNOUNCEMENTS:

The Return of the Flight of the Blue Falcon

December 16, 2022 Mermaid

THE SCENE: High 30s clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Tempo Merkins
Tempo Squats
THA-THANG:
Mosey to CMU Pile
Grab the two new blocks that are … heavy
Return of the flight of the blue falcon
Two Pax have large blocks, call an exercise and start counting to 10 while the remaining Pax run. At 10 they yell halt, and the running pax perform the called exercise until the pax carrying blocks arrive. The blocks are passed to different pax, and this process is rinsed and repeated for the duration of the workout. One of these blocks is near 50 lbs, and one is greater than 50lbs

MARY:
For the last three minutes, we performed flutter kicks, snow angels, and LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recently cleaned out my closets and donated many items. It was the inspiration to wear some of the “GEMS” I rediscovered when I was cleaning to the workout this morning. We talked about the importance of donating some of the things that we are not using to others who could put them to use. In addition, I asked that we consider to be vulnerable and share our struggles as well as our experiences. Others in the group may find value in the struggles and experiences we share. We build a community and bonds when we share these experiences, and as men we sometimes hoard our feelings and emotions, and this is a safe space to share them.
MOLESKIN:
FNG Teamster needs to be added when a tag is created.
ANNOUNCEMENTS:

Four Corner Journey

December 7, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Feels Like	Humidity	Wind Speed	Wind Direction
Partly Cloudy	57 ℉	57 ℉	95%	4.2 mi/h	SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:
SSH – 26IC
Grady Corns – 20IC
Rockettes – 12IC
Cherry Pickers/Willie Mays Hays

THA-THANG:

Mosey to covered area by the church. Using the four corners of the sidewalk around the square.

Elevens in corners 1 and 3. Merkins and Squats
Four corners. Movement between corners always facing west. So karaoke both ways, mosey, and bernie.
1st – 15 4ct Mountain Climbers
2nd – 20 Squats
3rd – 10 T-Merkins
4th – 25 single count SSH.
R&R three times.

Tiny Decisions Workout Wheel – App on phone to randomly pick count and exercise.
Moving between corner 1 and 3. Wheel was spun by PAX and exercises where determined.
Ab stuff and variations of merkins and others.

50 Dips

4 – 40/50 yard sprints in parking lot. Increasing in effort level.

Head back to flag.

MARY:
2 minutes of Mary determined by PAX
5 burpees to finish.
COUNT-OFF & NAME-O-RAMA
14 Good Men.
CIRCLE OF TRUST/BOM:

MOLESKIN:
For Uncle-n-law and his family as they battle illness. For families of teen suicide. For friends suffering through potential divorce. Praises for co-workers and cancer free biopsy. For my aunt who, on consecutive days, lost both her sister and husband over this past weekend. For men and women who are serving and have served in armed forces. And their families. For all the sick and suffering. And for the unsaid prayers in our hearts.

ANNOUNCEMENTS: