F3 Knoxville

Tag: Brick

Murder Bunnies Meet Doracides

THE SCENE: Temp in the low 30’s but the wind took us to the 20’s!  (but it was dry)

WARM-O-RAMA:
4ct Predator Jacks x 10 (IC); 5 Hand Release Merkins (OYO); 4ct Tai Fighters x 10 (IC) forward and backwards; 5 Hand Release Merkins (OYO)

THA-THANG:

Mosey over to CMU pile and carried them to sidewalk near St. Patty’s Circle.  Picked a battle buddy for Dora-style routine.

Round 1: HIM1 does Doracides by running towards parking lot islands stopping for 10 reps of Hand Release Merkins at island 1 then 20 reps of Hello Dollies at island 2 then 30 reps of Predator Jacks at island 3 before returning to starting point to switch with HIM2; Meanwhile, HIM2 does Murder Bunnies in opposite direction (to cones) and Zombie Carry back to starting point where he does CMU Squat Thrusters waiting to switch with HIM1; Flapjack and continue cycle for 10 minutes.

Round 2: Similar pattern with new exercises; 10 reps of Carolina Dry Docks + 20 reps of Flutter Kicks + 30 reps of Squat Jumps on the Doracides; CMU Lunges + Rifle Carry + CMU Dead Lifts while waiting; Flapjack and continue cycle for 10 minutes.

Round 3: Similar pattern once more with new exercises; 10 reps of Wide Grip Merkins + 20 reps of Freddie Mercury’s + 30 reps of Lunges on the Doracides; Murder Bunnies + Rifle Carry + CMU Squats while waiting; Flapjack and continue cycle for 10 minutes.

Mosey to return CMU’s to pile and head back to AO.

MARY:
No Time.

COUNT-OFF & NAME-O-RAMA
12 HIMs with no FNG’s today.

CIRCLE OF TRUST/BOM:
Talked about a book I am reading (The One Thing) that has challenged me to think through how my time is planned and used (or the lack there of) and the importance of focus.  Encouraged PAX to focus on the one thing that they should do in their faith, marriage, family, career, etc. to move forward and get better.  Further encouraged them to think about the one thing they needed to accomplish today.  “Extraordinary results are directly determined by how narrow you can make your focus” (quote from book).

MOLESKIN:
Reading this book has resonated with several passages of scripture.  I mentioned to the PAX the story of Joshua leading the Israelites into the promised land after Moses died.  Specifically the passage where Joshua encourages the group to consider where their focus was… on false gods of Egypt, on false gods of the Amorites where they were standing, or in the one true God of Abraham, Isaac, and Jacob.  “Choose today whom you will serve… as for me and my house, we will serve the Lord” (Joshua 24:15)

Psalm 127:1 “Unless the Lord builds the house, those who build it labor in vain.”

Matthew 6:33-34 “Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need.  So don’t worry about tomorrow, for tomorrow will bring its own worries.  Today’s trouble is enough for today.”

 

Don’t Underestimate Today

The Scene

22 degrees and ice cold

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

  • Motivators
  • Bear Crawl (F/S/B/S)
  • Tempo Squat
  • Merkins
  • Imperial Walkers
  • Toe Tap Jumps

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to the parking lot

Traveling to the four Corners we will use the following exercises:

  • Murder Bunny 
  • Rifle Carry with Blockee every 5 steps
  • Granny Drag
  • Bernie w/ CMU

At every corner abandon CMU and run back to corner one for work with your second CMU 

  • 10 CMU on Shoulder Split Squats (10 E/S)
  • 20 CMU to Knee Taps
  • 30 SSH w/ block
  • 40 Z press (Seated CMU Press)
  • 50 Opposite Foot Deadlifts
  • 60 Mt Climbers (2 Count)
  • 70 Side Jumps over CMU 
  • 80 Freddy Mercury’s 

Called recover and brought all CMU’s back to corner 1

2 minutes CMU holds (one CMU in each hand). We took turns telling bad dad/lawyer jokes to help the time pass. 

Recover, rack the CMU’s, Mosey back to AO sprinkling in some walking lunges and reverse walking lunges. 

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 High Impact Men

COT/BOM

I have a confession, on Monday I did the bare minimum at work all day long. I was feeling tired and unmotivated so I did just enough to fly under the radar until it was time to go home. I didn’t feel great about it but it really punched me in the mouth when I woke up on Tuesday morning. School was canceled for my wife and daughters and they got a “snow” day. My wife suggested I take a PTO day and spend time with them. My heart broke. I told her I had way too much to do and some lunch deadlines I had to meet (spreadsheets and reports that I could have done on Monday but…). I was sick over the time with my family I could have had but the “fart sack” on Monday led to a missed opportunity to get closer to my M and Shorties on Tuesday. Later that day I ran into this quote by John Maxwell that hit home and came with perfect timing. 

“We overestimate what we can do tomorrow, we over-exaggerate what we did yesterday and we underestimate what we can do today.” -John Maxwell

If we stay consistent about how we structure our “today’s” the yesterdays and tomorrows will take care of themselves. 

Today is the only moment we have, all we have is now. What is on your daily agenda? What are you putting off until tomorrow? Don’t wait, perform the tasks at a hand and do the best you can today. We never know what tomorrow will hold. 

MOLESKIN:

What is everyone’s go-to song/band right now? Comment under the backblast post in slack and share with the group. 

ANNOUNCEMENTS:

I did not die

THE SCENE: Clear and cold, high twenties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle-Hops, 10 Mountain Climbers, 10 Windmills, 10 Tempo Squats, Michael Phelps, Little of This and That

THA-THANG:

Mosey to flat field area where we have Brolympics.  We will do a Pyramid with the following exercises.  We will do each exercise for 30 seconds:

  • Burpees
  • Jump Squats
  • Imperial Walkers

We then run to the Caribbean.  We will run past four islands and lunge to one island, then repeat that sequence until we have circled the Caribbean.  We will rinse and repeat but Bernie instead of run and backward lunge instead of lunge.

Mosey to parking lot with CMUs.  Each man grabs a CMU.  We will do a Pyramid with 25 each of the following exercises:

  • Overhead Presses
  • Curls
  • Plank Jacks with hands on CMU

Mosey to Caribbean again.  We will rinse and repeat what we previously did but with running, bear crawls, Bernies, and backwards lunges.

Return to parking lot and grab same CMU.  We will do 25 each of the following exercises

  • Rows
  • Chest Pushes

Put up CMUs.  Mosey back to AO.

COUNT-OFF & NAME-O-RAMA
18 men with one of them a Flying EH FNG whom we named Black Box.
CIRCLE OF TRUST/BOM:

The following poem was written by Mary Elizabeth Frye, a housewife who lived in Baltimore, Maryland.  In a moment of inspiration, she wrote it on the back of a brown paper bag.  She wrote it for a friend who had lost her mother.  The religious significance of the poem will be obvious.  Word spread about the poem and it was later published in newspapers.  It became a famous poem but for many years, people didn’t even know who the author was.  Mary Elizabeth Frye was not a poet in the vocational sense of the word.  She never published any poetry.  Yet, her poem has been read at countless funerals and public ceremonies throughout the years.

Do not stand at my grave and weep
by Mary Elizabeth Frye in 1932

Do not stand at my grave and weep:
I am not there; I do not sleep.
I am a thousand winds that blow,
I am the diamond glints on snow,
I am the sun on ripened grain,
I am the gentle autumn rain.
When you awaken in the morning’s hush
I am the swift uplifting rush
Of quiet birds in circling flight.
I am the soft starshine at night.
Do not stand at my grave and cry:
I am not there; I did not die.

MOLESKIN:
Prayers for:  two of Rooney’s students who lost a father to Covid; for those who have no homes/residences that are in the path of the cold wave that has run through the United States; for a friend of Swimmies who has Stage IV cancer and a tumor near his spine that has led to paralysis from the waist down; for a person in California that Drum Major has worked with who lost his life – for that man’s family; and, a prayer of praise for Ice Man who has found out he will have a baby boy.
ANNOUNCEMENTS:
Launch of AO in Maryville on Saturday, March 6 at 7 am.  See Slack for details.

How long can you HOLD on?

THE SCENE: High 30’s windy and some drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 SSH, 5 slow cherry pickers, 5 slow tempo squats, 10 baby arm circles forward & backward.
THA-THANG:

Divide into 3-4 teams
A team will perform the circuit, while one team member is in a hold.
When the team member breaks the hold, the next team member rotates in, and the one that rotates out, takes the position of doing exercise.
Repeat until all exercise are done.  Take a lap, start the next round with the same format.
You can only do exercise while a teammate is “holding”
Station 1
Hold plank on elbows
25 merkins each team member
25 squats
25 big boy sit ups (ea)
run a lap
Station 2
Hold a wall squat
25 burpees each
25 monkey humpers
25 little baby crunches (4ct)
take a lap
Station 3
Hold a “canoe” position
25 diamond merkins
25 lunges
25 hello dollies (4ct)
Run a lap
Station 4
Hold balls to the wall position
25 bicep merkin
50 single leg calf raises (25 ea)
25 American Hammers (4ct)
run a lap

MARY:
We went around the circle.  One PAX led us through an ab exercise, then we did 10 merkins following each.  We made it through 8 PAX (80 Merkins) and did a variety of ab exercises along the way.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Pride… Things I am proud of:
That flag has been here for every workout
WE have never had to use a pocket Q, you guys have signed up and showed to lead every workout at Shamrock
This AO makes me proud, and then things I am not proud of.
James 4:6 But He gives all the more grace; therfore it says, “God opposes the proud, but gives grace to the humble.”
Proverbs 29:23 A person’s pride will bring humiliation, but one who is lowly in spirit will obtain honor.

 

MOLESKIN:

ANNOUNCEMENTS:

The Manhattan Project

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 83% 39 ℉ 5.7 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination

THA-THANG:
Mosey towards main parking lot near St. Patrick statue.  Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.

Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5

Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups

Then Mosey back to AO.

MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers.  Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:

Lots of very interesting things have happened at ORNL since its beginning in 1943.  One was that they hired me 20 years ago on Jan 29th 2001.  Here’s a link describing ORNL’s history.  https://www.ornl.gov/content/seventy-five-years-great-science.  Check out the timeline and interactive mural.

 

MOLESKIN:
Prayers for the wives recovering from and going into surgery.  For the kids struggling with issues at school.  For our brothers battling illness.  For Pom Pom, who is 4 months from his wedding day.  And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).

ANNOUNCEMENTS:

Blood Drive on Friday

Asylum CSAUP on Saturday