Caveman – Page 8 – F3 Knoxville

Chasing Weighty Goals

August 15, 2022 Baby Boomer

THE SCENE: Just about perfect with low humidity and comfortable upper 60’s
WARM-O-RAMA:
PAX got to enjoy an immediate round of burpees as the QIC screwed up the F3 order; finished off with a round of SSHs, one tempo merkin, some tai fighters, and squatting Grady corns
THA-THANG:

Never ending pain circle… 4 stations (aka corners) with specific workout at each (1. CMU Squat Thrusters, 2. Alternating CMU Merkins, 3. CMU American Hammers, 4. CMU Kettle Bell Swings). Start at 20 reps per corner in first round and drop by 1 rep in each subsequent round. Perform exercise, sit down CMU and run a lap, rifle carry CMU to next station, rinse and repeat.

Overtime fun… mixture of murder bunnies, rifle carries, dock loading, and some curls to finish off before restocking those lovely cinder beauties. (@Betty managed to run through his CMU doing a murder bunny… so we worked in a few burpees on the way back to the AO)

MARY:

Had time for a howler monkey circle as we closed out the sesh.

COUNT-OFF & NAME-O-RAMA
11 HIMs started and finished the beatdown

CIRCLE OF TRUST/BOM:
Setting goals… been thinking through my personal goals for the year and recent months and considering ways to improve my success rate. Important to set S.M.A.R.T. goals (Specific, Measurable, Attainable, Relevant, and Time Bound). But more importantly to share them with others to hold you accountable. Dave Ramsey said that “a list of goals with no actions [or accountability] is just a wishlist”. Encouraged the PAX to set goals, share them someone, and get after them! Read Proverbs 21:5 “Good planning and hard work lead to prosperity, but hasty shortcuts lead to poverty.” NLT

Prayer Requests: 1) @Dumpster Dive and @Charmin wisdom to make some key decisions at their practice; 2) @Longnoodle having some personal challenges and needs widsom, strength, and discipline; 3) @Pom-Pom’s 1 month old daughter having a medical procedure today – healing and recovery

Shamrock

August 12, 2022 Caveman

THE SCENE:

Great morning! 67 degrees….10 Strong

F3 WELCOME & DISCLAIMER

The usual house cleaning/safety brief

WARM-O-RAMA:

Neck rolls, tricep stretches, SSH, lower back stretch.

THA-THANG

10 merkins
Crossovers down 20 yds
10 Merkins
Shuffle back 20 yds
10 merkins X3

Bear crawl 10 yds
Power jump another 10 yds
Bear crawls back 10 yds
Power jump back 10 yds X3

Crossovers 50 yds
Sprint back X2

Mosey to blocks: Grab 2 blocks

Farmer Carry 30 yds
10 Mountain climbers 2 count
Power crawls 20 feet
Farmer carry back Down and back is 1 rep X 3

Mosey to pull up bars

Plank
5 pull-ups X2
Mosey to Start
Power Jumps up stairs

Dealers Choice

LBCs
Flutter Kicks
Torture chambers
Hello Dolley’s
Pickle pushers

COUNT-OFF & NAME-O-RAMA

Pom-Pom, Curveball, Mermaid, Curry, Osteen, Pool Boy, Dumpster Dive, Baby Boomer, Betty, Caveman

CIRCLE OF TRUST/BOM:

Brief History of American Football

MOLESKIN:

Great Job, fellas! 👊

No Man Left Behind, No Man Left the Same

August 9, 2022 Pool Boy

THE SCENE: Muggy. Midsummer for sure.
F3 WELCOME & DISCLAIMER – Administered.
WARM-O-RAMA:
Wrist & neck roll (courtesty of Cave man)
Richard Simmons (inspired by Mermaid’s shorts but also pre-planned)
Ankle roll
Flamingo
Seal clap squats
Forward lunges
Backward lunges
Tennessee rocking chair

THA-THANG:
Mosey to the turf field
AMRAP
Reps in 30 seconds:
Skater hops (same)
Merkins (same)
Line over over under under (hop scotch)
Suicides – 10 yard increment
Monkey Humpers / Calf Raises

Mosey to CMU pile

Complete reps & then do more of an exercise: 11’s
Deadlifts
4-ct Flutter kicks
Q stopped about 1 rep left of deadlifts

Mosey to the shovel flag (jailbreak? Decided against it but pushed the normal mosey pace)

Do a circuit for time
4 corners- (aka Judge Judy special)
Mountain climbers/ Leg lifts – 20 each
Squats / LBC – 20 (4-count LBC’s)
Merkins / Dolly – 20 each
Gas Pump / Gas Pump – 20

Core at the end holding a plank, glute bridge or pick

MARY:
Dealer’s choice. We had lots of time for that. Crazy, huh?
COUNT-OFF & NAME-O-RAMA
11 Hard-working men.
CIRCLE OF TRUST/BOM:
“To those outside the law I became as one outside the law (not being outside the law of God but under the law of Christ) that I might win those outside the law. To the weak I became weak, that I might win the weak. I have become all things to all people, that by all means I might save some. I do it all for the sake of the gospel, that I may share with them in its blessings. Do you not know that in a race all the runners run, but only one receives the prize? So run that you may obtain it. Every athlete exercises self-control in all things. They do it to receive a perishable wreath, but we an imperishable. So I do not run aimlessly; I do not box as one beating the air. But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified.”
‭‭1 Corinthians‬ ‭9:21-27‬ ‭ESV‬‬

When we welcome people in from the outside, we ought to do both pieces of the F3 matra:
“No man left behind”. This means we run in such a way that we know how to bring others alongside us.

We get to circle back for other guys. Do exercises when we are done. Run through Dealer’s Choice. Count off. Count rest.

These are all things we do together.

But it’s also no man left the same.
AMRAP. Complete reps & then do more of an exercise. Do a circuit for time (4-corners). Push yourself!

Where do you need to become as one under the law? Where can you voluntarily submit to the authority in your life for the good of others and God’s glory?

Where do you need to become as one not under the law (but still under grace)? How can you submit yourself to God’s freeing law? Where the spirit of the Lord is there is liberty?

So let’s read this again:
Today, become someone who leaves no man behind but leaves no man the same. For God’s glory & our good.

MOLESKIN:
I’m signing up for more Q’s so I’ll show up more. A little bit of healthy pushing myself a little bit of learning to lead better by stepping up. You can do the same or even join me for a co-Q!
ANNOUNCEMENTS:
Sign up to support the F3 / FiA booths – see Slack!

Shamrock – ABC easy as 123

August 8, 2022 Anchorman

THE SCENE: Very gloomy and humid
F3 WELCOME & DISCLAIMER – Check
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers x5

Stretching – Quads and back

Demo – the 1-2-3 MerkBurpee (1 Wide-2 Standard-3 Tri merkins, then up to complete a burpee)

THA-THANG:

Mosey to Fox Lonas then back to the flag.

A-B-C easy as 1-2-3:

At the bottom of the hill do 5 sets of 1-2-3 MerkBurpees (1 Wide-2 Standard-3 Tri) then walk backwards up the grassy hill.

A – Air Squat – 10

B – Big Boys – 10

C – Crabettes- 10

Repeat for a total of 4 rounds. The 1-2-3-MerkBurpees became really challenging after the 1st 2 rounds.

Mosey over to some tall curbs

8-8-42 – My Dad’s 80th birthday today so in honor of him we did:

8 – 4-count tricep dips in cadence

8 – decline merkins

42 – Calf raises

Mosey to the river rock. Grab two 2-5 pound rocks.

10 IC – Butterfly, then hold on the 10 for 10 seconds

10 IC – behind your back flutter with rocks – then hold for 10 seconds

Hold rock in front of you and do LBS – Little Bouncy Squats 10 IC- then hold on 10.

We did 2 rounds of this, then on round 3 we did 15 reps with 10 second holds.

Round 4 we did 20 reps with 10 second holds.

Mosey to the next parking lot.

We traveled across the lot 4 times dealer’s choice: Bear, Crab or lunge. Can change it up each time if you want.

MARY:

dealer’s choice – Curveball with LBCs, Caveman with Cherry Pickers, VooDoo with 5 Burpees before Betty had a chance to demand it. Betty snuck in some pickle pounders.

COUNT-OFF & NAME-O-RAMA
Curveball, Caveman, Voo Doo, Betty, Osteen, Mermaid, Tailhook, Baby Boomer, Curry, Dumpster Dive, Honeydew, Slappy, Anchorman,
CIRCLE OF TRUST/BOM:

I may not know what the day may bring, but I know who brings the day.

Job 38

3 Brace yourself like a man;
I will question you,
and you shall answer me.

“Where were you when I laid the earth’s foundation?
Tell me, if you understand.

Who marked off its dimensions? Surely you know!
Who stretched a measuring line across it?

On what were its footings set,
or who laid its cornerstone—

while the morning stars sang together
and all the angels[a] shouted for joy?

We often do our best to control our day and we think we know what is best for us.

Like the potter and the clay example, does the clay vase know what is best for it? Or does the potter who created it know what is best and care for it? The potter has already planned out all of the future steps for that lump of clay.

MOLESKIN:
Prayer for Skidmark’s new baby girl, PomPom’s foot, Curveball’s friend who lost their mom, teachers and kids, my work travel this week and that Betty does not steal my local legend segment while I’m gone.

chocolate chip

August 5, 2022 Curveball

THE SCENE:

Partly Cloudy	Temperature	Feels Like	Humidity	Wind Speed	Wind Direction
Partly Cloudy	88 ℉	96 ℉	63%	5.6 mi/h	SSW

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

WARM-O-RAMA:

Stretching with Cherry Pickers, Willie Mays, Neck Rolls. 10 Imperial Walkers. Mountain Climbers.

THA-THANG:

On my phone is an app. Tiny Decisions. It is a spinning wheel that randomly selects an exercise and a rep count.

Mostly just run from shaded area to shaded area. Then spin the wheel and do what it says.

We did move along the walking path and do 2 burpees at each lamp post.
We did 11’s at one point that included Merkins and Squats.
And at the top of Cardiac, we used 5 lamp posts to do LBCs. Starting at 5 increasing by 5 at each post. (25 at last post.)

Then
We saw a little silhouetto of a man
Scaramouche, Scaramouche, will you do the Fandango?
Thunderbolt and lightning very, very frightening me
(Galileo) Galileo
(Galileo) Galileo
Galileo Figaro
Magnifico-o-o-o-o

So we headed back to the flag.

MARY:
Storm moved away so we did some Mary based on the spinning wheel.
COUNT-OFF & NAME-O-RAMA
14 Cookie Lovers.
CIRCLE OF TRUST/BOM:

Welcome FNG – Steve-O

MOLESKIN:
For Andrew and his battles to find a better path. And for all the sick and suffering. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.