F3 Knoxville

Tag: Bunny

LOOK, A GIRAFFE.

THE SCENE:  A balmy 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC f/b, OH Claps, Tempo Merkins, Tempo Squats, Calve Raises
THA-THANG:
Mosey to business strip center. Perform 5 rounds of the following exercises with a mosey (1/2 of the strip center) between each round: 10 Burpees (50 total), 20 Jump Squats (100 total),  20 Merkins (100 total) 30 Monkey Humpers (150 total), 20 2ct MCs (100 total).

Mosey to shovel flag. Line up along curb. Run to each parking line (5 total) and back, stopping at each line for 5 Diamond Merkins, 5 Merkins, 5 Werkins. MARY:
No time
COUNT-OFF & NAME-O-RAMA
26 strong including 8 JUCO Monday Motherruckers.


CIRCLE OF TRUST/BOM:
Music is powerful. It can set your mood, stir up thoughts (both good and sinful, inspire people, etc). I recalled the time frame when I first began to come to saving faith in Christ (late 20s). There was a Christian radio station in Houston doing a 30 Day Challenge to anyone interested. The challenge was to listen to Christian radio for 30 days straight. I took part in the challenge and it changed my life in a good way.  I challenged the F3 JUCO men to do this. and suggested several Knoxville radio stations to listen to.  I also discussed what an awesome witness this can be to your children while in the car, on the way to school or wherever.

Phillipians 4:8 states, ” Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

MOLESKIN:
Waxjob……..in a giraffe suit…..
ANNOUNCEMENTS:
N/A

The Bo… (Derek that is)

THE SCENE:

  • 46f and cloudy…. perfect morning to burn off the weekend goo

F3 WELCOME & DISCLAIMER:

  • No FNGs / Quick disclaimer and safety briefing

WARM-O-RAMA:

  • 25 Side straddle Hops
  • 20 Baby Arm Circles (10 forward / 10 back)
  • 5 Cherry Pickers

THA-THANG:
Grab a CMU and head to the Pavilion for “The Bo (Perfect 10) Derek”

10 exercises x 10 reps each x 10 sets

10 CMU Overhead Press
10 Step Ups
10 Flutter Kicks
10 Pull Ups (Under table)
10 CMU Squats
10 Hello Dolly
10 CMU Curls
10 Bobby Hurley
10 Big Boy Sit Ups
10 Side Straddle Hops 

MARY:

  • N/A

COUNT-OFF & NAME-O-RAMA

  • 24 HIMS!!

CIRCLE OF TRUST/BOM:

“Perspective” – One word that can really provide you with peace of mind.
It is easy to get caught up in the day to day stress of home and work. Let’s say you just lost a contract you were really close to landing or maybe you lost a case you thought you had in the bag. Bunny is likely up a lot with a newborn or someone in this group might have a 3 year old who just decided to randomly turn over their cup of milk in the car…. The list can go on and on…. But the bottom line is, on the grand scale, in a global sense or even a biblical sense, these things are minor. The fact is every one of us here has got it pretty darn good. Keeping things in perspective helps us to remember that and focus on the positive. We’ve got food on our tables, roofs over our heads, wonderful families and friends. We’ve got this group of brothers who come together and support each other physically, socially and spiritually. We vacation, we go out to dinner, we go to the movies, we are free, etc. etc. Put into that context, the spilt milk is trivial.

A few (somewhat humorous) examples:

  • The sinking of the Titanic was by all human accounts a great tragedy… the lobsters sitting in their holding tanks in the galley likely view it very differently
  • The great modern day poet Jimmy Buffett frequently offers discourse on the value of “changes in latitude, changes in attitude”
  • The man stranded on a deserted island was excited to see the boat on the horizon.  Likewise the man lost at sea in the boat was excited to see land ahead.
  • The toothbrush was quoted as having complained that it had “the worst job ever” to which the toilet paper quickly objected!

When you think you are having a bad day, think globally. Think about the millions around the world (and those right here in East Tennessee) who don’t have what you have. Reflect on that a bit and put your troubles into perspective. It will make things a little brighter for you.

PLAY LIST

1. Scarred but Smarter – Drivin’ N’ Cryin’
2. Hellraiser – Drunken Prayer
3. Unchained – Van Halen
4. Blue Orchid – The White Stripes
5. The Distance – Cake
6. Superman – REM
7. Shake Your Rump – Beastie Boys
8. Cannonball – The Breeders
9. How You Like Me Know? – The Heavy
10. Mach 5 – Presidents of the United States of America
11. Seether – Veruca Salt
12. Good Times Roll – The Cars
13. Hoodoo Gurus – What’s My Scene?
14. What’s Golden – Jurassic 5
15. D is for Dangerous – Artic Monkeys

MOLESKIN:

  • Prayers of safety for PacMan who is on a mission trip to Central America

ANNOUNCEMENTS:

  • Charmin thanked the group for stepping up to fill the Q calendar and encouraged others to join in

hump day at the Lizer

THE SCENE: low’s 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x 25); Tempo Merkins (x10); Imperial Squat Walkers (x10); BAC (x10 both ways)

THA-THANG:

  • Mosey to playground.  10 Body Blasters (Burpee/pull-up/knees to elbows) and flutter-kicks for those waiting for a spot.
  • LAP around the track.
  • Ring of fire — 10 squat jumps + 10 second hold squat; 9 squat jumps + 10 second hold; 8… etc… you get the point.
  • LAP around track
  • Lunged the parking lines with 2 merkins at each line.  Uphill and downhill.
  • LAP around track

Tour de park — we moseyed around the park stopping at each street light for 20 exercises of dealers choice.  Included BBS, diamond merkins, crab jacks, pickle pounders, jump-knee-tucks, imperial squat walkers, merkins.

MARY:
Peter Parkers and flutter-kicks.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
An encouragement in the New Year to take some time each week to plan.  Planning has made all the difference in being intentional with my time, attacking the week, and making sure the things that should get my first and best actually get that.  Through planning, you take time to list out your roles and goals for the week and make sure the most important things get on your calendar.  When I fail to plan, I drift into the week and often find myself just responding to whatever is coming my way instead of focusing.  It effects my kids when I plan out our nights and how we are going to use our time together (so we don’t just default to tv).  It effects my wife when I plan out our date nights and time for communication throughout the week where I am seeking to draw her out and care for her.  So, take time each week to think thru what you are called to do, what is most important, and put those things on the calendar in pen.

Another 12 Days (and a Yule Log)

THE SCENE: Unseasonably warm!
F3 WELCOME & DISCLAIMER: Maybe?  Code Brown was in charge of that and perhaps skipped over some of it.  No FNGs so we’d heard it all.
WARM-O-RAMA:
SSH IC; practice some Manmakers and a Fireman Carry.  Wish Hot Tub and Gibbler well as they took off like scalded dogs to do a little marathon training tour of the Asylum.  Let’s move.
THA-THANG:
4 volunteers strap in the harness to pull the Yule Log to Circus Maximus.  We use a rotation of volunteers to pull the Yule Log a half lap around at a time, at each stop, we celebrate the Days of Christmas cumulatively as follows:

  • Day 1:  Manmaker;
  • Day 2: Iron Mikes, 4 count
  • Day 3: Jump Squats;
  • Day 4: Smurf Jacks;
  • Fiiiivvveee Buuurrrrpppeeeeeees!
  • Day 6:  Hello Dollys (4 ct, IC)- led by Carney;
  • Day 7:  Merkins (4 ct, IC)- Led by Code Brown;
  • Day 8: Mountain Climbers (4 ct, IC)- led by Double Wide;
  • Day 9: American Hammers (4 ct, IC)- led by Rainbow;
  • Day 10: Big Boy Sit-ups (IC)- led by Honeydew;
  • Day 11: Carolina Dry Docks (4 ct, IC) – led by Pom Pom;
  • Day 12: Partner up and Fireman Carry twelve steps each.
  • Mosey back to AO (with Yule Log in tow)

Bunny takes over and whips us like mules up Baby Everest.  Our distance runners rejoined the PAX and took a turn pulling the Yule Log up.  Manmakers at the top:  Rinse and repeat.

MARY:
Somebody put Cat Gut in charge for a brutal 5 minutes of Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Christmas isn’t about bright presents in flashy wrapping.  God’s ultimate gift of love and grace through his Son came in very humble wrapping.  With that in mind, we should be able to celebrate Christmas in any situation.  Also, this day in history:  The counter-offensive known as the Battle of the Bulge began in the Ardennes Forest.  Those involved certainly spent Christmas without anything fancy or shiny.
MOLESKIN:
Prayers for Pinto and his family and Junk, Junk’s wife, and their family.
ANNOUNCEMENTS:
Second F gathering at Tank’s house on Jan 3.  M’s are invited.

12 Days of F3 Christmas

THE SCENE:

19 HIMs enjoyed 50f and overcast – Great morning for burn of the weekend

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 Side straddle hops

10 Front and 10 back baby arm circles

THA-THANG:
After a quick warm-up it was off to the CMU pile – Grab a block and mosey down to Circus Maximus for a 12 Days of F3 workout.

Starting at baseline, HIMs made their way around the loop and back stopping at each station representing the 12 Days of Christmas – Just like the song…

  • Baseline to station 1 for 1 overhead CMU Press then back to the baseline.
  • Baseline to station 2 for 2, 4-Count Box Cutter, then station1 for 1 overhead CMU Press, then back to the baseline.
  • Baseline to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 6 for 6, 4-count Merkins, then to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • etc. etc. all the way to the 12th station (BURPEES!!) & back

Mosey with CMU block back to AO

In total HIMs put in 2.5 miles of running plus the following totals per station:

  • Station 1 = 12; Overhead CMU Presses
  • Station 2 = 22; 4-count Box Cutters (Four count factor = 44)
  • Station 3 = 30; 4-count Knee to Elbow (Four count factor = 60)
  • Station 4 = 36; Single-count Big Boy Sit Ups
  • Station 5 = 40; 4-count Side Straddle Hops (Four count factor = 80)
  • Station 6 = 42; 4-count Merkins (Four count factor = 84)
  • Station 7 = 42; 4-count Overhead Claps (Four count factor = 84)
  • Station 8 = 40; 4-count Flutter Kicks (Four count factor = 80)
  • Station 9 = 36; Single Count Squats
  • Station 10 = 30, 4-Count Mountain Climbers (Four count factor = 60)
  • Station 11 = 22; Bobby Hurley
  • Station 12 = 12; Burpees

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
19 = Charmin, Snitch, Honeydew, Jenner, Enos, Rusty, Pacman, BlueBird, Rousey, Pusher, Carney, Gibbler, Bunny, Cat Gut, Rainbow, Hands, Cheatsheet, Doublewide, Timber

CIRCLE OF TRUST/BOM:
Sharing HOPE with others.  Each and every one of us is dealing with difficulties in life.  Some large, some small…. some known by many, some known by only a few.  Encouragement to each of us to seek out help to provide hope for yourself and also to be that resource of hope for others.

MOLESKIN:
Special prayer request out for a few folks.

ANNOUNCEMENTS:
N/A