F3 Knoxville

Tag: Bowflex

carryin stuff and runnin

THE SCENE: A little HUM ID but otherwise perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH, 10 merkins, 5 cherry pickers, Mosey to the Matterhorn
THA-THANG:

3’ telephone poles: Bearhug telephone pole and carry to light pole roughly 30 yards and back

CMUs: Farmers carry up to same pole and back

CMUs: 15 squats presses then switch to 20 curls, presses and tris

Between each exercise and run to the light pole on Matterhorn and do 10 inch worms. Halfway through switch to 10 shoulder tap mericans

Halfway through go to second light pole about 60 yards away

flutter kicks

Mosey to Pavalon And then do 5 Pull ups, 10 dips, 40 LBCs repeat

Mosey back to AO leaving items behind.

MARY:
No time

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Others first. Example of  customer service teaching at the hospital. We teach our employees to put our customers first. But why not do that in our social lives as well?
MOLESKIN:

Frosty was rucking all by his lonesome. It was very humid and we stunk out loud

ANNOUNCEMENTS:
Prayer request for podiums brother to find a job, my brother Jason‘s mother-in-law to come out of her coma, G –6 has a friend going through cancer, and my son going to Colorado on a mission trip.

Keep ya’head up!

THE SCENE: “It’s hot. Damn hot! Real hot! Hottest things is my shorts. I could cook things in it!”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Imperial Walkers x15
Windmills x15
Cherry Pickers x15
Plank Jacks x15
‘Merkins x15 OYO
Squats x10
Warm-up run around the #outhouse

THA-THANG:
Round 1: ELEVENS!
Burpees at the AO
Box Jumps at the #outhouse (mosey in-between!)

Mosey to Tennis Courts

Round 2: Baseline Workout
21 Squats –> Run across court to the far baseline –> 42 Speed Skaters (single count)
15 Squats –> 30 Speed Skaters
9 Squats –> 18 Speed Skaters
Plank-it-up!

Mosey back to the AO

MARY:
Side crunch x10 each side
LBCs – x21 4-count
Ratchet-Blasters!
Squats x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
All I had to share this morning with the PAX was a quick reminder that as men, people look to us to set the tone, and we need to remember that and set a positive one.  A smile helps spread more smiles.
MOLESKIN:
It was that kind of morning.  As the PAX assembled, Abacus hit the lights and it was apparent that Shooter was still in the #fartsack.   I dug up an oldie-but-a-goodie and then had to tell @Tank #whatsup as he tried to jump in my ‘Q takeover.  😉  He’s on-Q tomorrow anyway…  The PAX didn’t know what to expect, and as @Mayberry pointed out I had to blow the dust off….but we got the work done and I think the PAX missed some of the exercises I brought back out.  #bottomline we kept moving and broke a solid sweat.  Thanks men!

Bear v. Crab

THE SCENE: Beautiful – 68 degrees

WARM-O-RAMA:
Follow the leader, highlighted by a bunch of grown men skipping under the lights.  Toe taps, leg pulls, side shuffles, skips, cross overs, bernie sanders, run, run (double time). Approx 5 mins.

THA-THANG: Bear v. Crab

1st Half and 2nd Half:

Two teams (approx 12 persons each team), attempting to get 5 small balls into a small hockey net all the while remaining in either a bear craw and crab craw (alternating 3 minute increments before switching positions), the HIM with the ball only able to advance 5 steps before passing. Balls in the center to start game play, with crab v. bear crawl race to retrieve them.

Each ball had two exercises written on it – one a harder exercise (merkins, burpees, squat jumps) and one an ab exercise (flutters, LBC, leg raises).

The team that scored did the ab exercise written on the ball that went in the net; the team that got scored on did the harder exercise written on the same ball.

Initially, I was concerned there would not be enough scoring with the small net.  After the 5th set of 15 burpees – in the first quarter – that was no longer my concern.

Halftime:

Round 1 (with pee rock): Squat Pulses x20; Kettle Bell Swings x10; Lunge&Twist x5 (each leg); Run; Single Leg Calf Raises x10

Round 2 (with pee rock): Biceps x20; Rows x20; Triceps x20; Overhead Rock Run

Rinse and Repeat

MARY:
None.  No time for a victory lap, even though my team clearly won.

COUNT-OFF & NAME-O-RAMA
23 stronger, sweatier men.

CIRCLE OF TRUST/BOM:
I have an uncanny ability to think that I can solve all my own problems and those of my family.  I will reason or motivate (carrot or stick) through the issue, or at least I will try to.  I was reminded again recently — for the hundredth (x100) time — that this thinking/behavior is quite a vice, and some circumstances (and by “some,” I really mean “all”) are best left to God.

After a week of my 5-yr old daughter’s inexplicable fear/panic/stubbornness to swim across the pool for swim team practice and in the swim meet (one of which she scratched from last minute), I was at my wits end.  I knew she could do it; I’ve seen her swim the pool length innumerable times.  She simply refused and melted down day in day out at the prospect of doing what she could do.  It was so obviously mental, but at 5 years old, she could not work through it or verbalize the issue.

Then it dawned on me: I don’t know her thoughts and fears, but God does. So we prayed, together, that God would intervene.  We prayed over Joshua 1:9 (“Be strong and courageous. Do not be frightened; do not be discouraged, for the Lord your God will be with you wherever you go.”).  And, you guessed it, she had changed, she swam, and in the process she conquered a huge obstacle in her life.

So, I am reminded again, to petition God, even for the seemingly small things in life, because He is there and here, and because the small often turn out to be big.

Rolling Stones

THE SCENE: 72 and fairly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Outhouse Run
Cossack Squats x8 IC each leg
LBAC x20 each way IC
Outhouse Run – Bernie back
Inchworm-Superman x5 OYO
Outhouse Run – Carioca back
1 burpee, just for fun! Then mosey to the pee rocks.

THA-THANG:
Pick out a nice, round pee rock and head to the grass. 4 cones, each with an exercise.
First lap around the cones: bear crawl and roll your stone (alternate fwd/back)
-10 HR Pufnstuf (Hand Release Merkins)
-15 Catalina Wine Mixer (15 each arm)
-20 Carolina Dry Docks
-30 Pickle Pounders

Next lap: Alternate fwd/back crab walk, carrying pee rock on your stomach.
-10 Knee Up/Down (10 each knee: standing, go to one knee, both knees, other knee, back to standing)
-15 Squat Jumps
-20 Donkey Kicks
-30 Monkey Humpers

Weighted hip thrusts until six arrives

20 curls, 20 OHP, 20 Tri
Return the pee rocks to the pile.

Next is 7s. One burpee beside the pee rocks, up and over the guardrail for 6 Hand Release Derkins on the guardrail. Etc.

Mosey to the tennis court for some sprints – About 5x back and forth.

MARY:
Flutter kicks x15 IC, switch to Slutter Kicks without breaking cadence for 15 more.
Left-Right-Center LBCs x15 IC
Side Crunches x10 each side
Cash out with AMRAP merkins until time. (Well, it was a good thought anyway… only time for 1 or 2)

COUNT-OFF & NAME-O-RAMA
8 PAX came out for the Rolling Stones!
CIRCLE OF TRUST/BOM:
Sometimes you’re in the middle of a crap storm.  That’s us this week.  Nothing terrible or life-threatening, just a bunch of stuff piling on top of each other. I don’t have much today beyond an admonition to myself that may hopefully resonate with you.  Just keep trusting God with everything.  That means all of it, not “do what you can do and leave the rest to Him”.  He has it all, not just the stuff that you think is beyond you.
MOLESKIN:
Never did Hand Release Derkins before.  I believe I actually preferred the burpees…
ANNOUNCEMENTS:

Nothing Fancy

THE SCENE: Perfect weather 67 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10x side straddle hops

10x cherry pickers

10x oyo merkins

Michael Phelps

A little of this and that

THA-THANG:

Burpeecides – Start at 1st cone do 5 burpees, go to 1st cone do 5 burpees then run back to 1st cone and proceed to 2nd cone and do 5 burpees back to first cone then to 3 cone and do 5 burpees.  Rinse and repeat until you get to the 6th cone for a total of 30 burpees.

Continue to the little hill by the docks (not sure the name of hill)   7’s-merkins and BBS (2 bear crawls 2 Bernie sanders 2 run up the hill)

Head to the stairs by the docks start at bottom of steps with 10 Carolina dry docks, then proceed to up the 1st set of steps  and do 20 prisoner squats and then all the way up to the restaurant  and do 30 shoulder taps.  Rinse and repeat

Head back to pee rock pile by the AO.

20-20-20 biceps triceps overhead press run to the end and do the following

20-20-20 hello Dolly’s, baby Crunches, American hammer Rinse and repeat.

Headed back by lunging and stretching out to the AO.

MARY:
Pusher led us in doing 10x flutter kicks then ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I took some statistics from https://www.dosomething.org/us/facts/11-facts-about-suicide and read this to the group

  1. Nearly 30,000 Americans commit suicide every year.
  2. In the U.S., suicide rates are highest during the spring.
  3. Suicide is the 3rd leading cause of death for 15 to 24-year-olds and 2nd for 24 to 35-year-olds.
  4. On average, 1 person commits suicide every 16.2 minutes.
  5. Each suicide intimately affects at least 6 other people.
  1. About 2/3 of people who complete suicide are depressed at the time of their deaths. Depression that is untreated, undiagnosed, or ineffectively treated is the number 1 cause of suicide.
  2. There is 1 suicide for every 25 attempted suicides.
  3. Males make up 79% of all suicides, while women are more prone to having suicidal thoughts.
  4. 1 in 65,000 children ages 10 to 14 commit suicide each year.
  5. There are 2 times as many deaths due to suicide than HIV/AIDS.
  6. Over 50% of all suicides are completed with a firearm.

It is also the 10th leading cause of Death in the United States.

MOLESKIN:
There are a lot of Men and women who struggle daily with Depression and suicidal thoughts.  Nobody should have to struggle with this alone.  If you are going thru this please contact me or any of the F3 Men.  My contact number is 865-567-6652.  Also, as men of F3 reach out to those who may be struggling or you  have not heard from a while.
ANNOUNCEMENTS:
Pray for Boulder’s Friend Jassone and that God will guide him to those who can help him.  Pray for Pusher’s Friends family who just recently lost a son to suicide.