F3 Knoxville

Tag: Crab-Legs

A little Route 66

THE SCENE: 30 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Some mosey with SSH, Tempo Squats, Cherry Pickers, Merkins, and Baby Arm Circles mixed in

THA-THANG:

Route 66 day – completed the following exercises in succession:

  • Burpees
  • Flutter Kicks (4 ct)
  • Merkins
  • Jump Squats
  • American Hammers (4 ct)

Mosey around the oval parking lot until the six finished. Then headed up to the pavilion for a set of 11’s – exercises were Bench Rows and Box Jumps.

MARY:

Just enough time for some Hello Dollies, Sweat Angels, and finished with 30 seconds of LBC’s

COUNT-OFF & NAME-O-RAMA
24 HIM’s including 1 FNG – Welcome ‘Snoopy’

CIRCLE OF TRUST/BOM:

We have a lot to celebrate this time of year, but for some men, it’s a time of loneliness, isolation, and feelings of worthlessness. Those feelings aren’t confined to the holidays obviously, but they can be heightened around this time of the year. We’ll never fully know the battles that others around us are fighting on a daily basis.

If God has put someone on your heart, just reach out to them. A quick phone call (even a text) could make someone’s day. Just hearing the words “I was thinking about you man” can make all the difference in the world. It’s easy to fall into the trap of thinking about someone but not letting them know that you’re thinking about them, not reaching out, not taking any action. We have thousands of excuses for it – I’m just too busy, I’ll do it later, etc., etc., but they are all just that – excuses to justify our inaction. Let’s make it a point to actually reach out when God puts someone on our hearts this week.

Asylum Rainbow Run

THE SCENE: 33 Degrees, +4 than the weatherman said…quite toasty
F3 WELCOME & DISCLAIMER:

Check

WARM-O-RAMA:

  • SSHx25
  • Imperial Walkersx20
  • Baby Arm Cirles – 10 front thumbs up- 10 back thumbs down into 10 overhead claps and 10 backhand claps—Fullhouse was a burnin!

THA-THANG:

  1. Mosey’d our way along the new section of trail while working in 3 sets of: 10-squats, 10-front lunges, 10-rear lunges and 10 Name your speed skater (apolo ohno etc)
  2. Headed to the bottom of the hill that goes up by the Aylum and back down. We did 2 trips with excersices at stop sign, 1/4 (end of guardrail), 1/2 top-rock pile, 3/4 at sign, and stop sign. Each way we did reps of 2, 4,6, 8 and 10. 4 trips included:
    1. Merkins
    2. Star Jumps
    3. Big Boys
    4. Burpees
  3. On the way back we did 2 more sets of our leg workout in 1.

MARY:
Finished with some ab work:

  • Flutter Kicks 4×25
  • Box Cutters 4×10
  • Freddie Mercuries 4×25

And a Finale of ATM’s!!!

COUNT-OFF & NAME-O-RAMA
6- see TAGS

CIRCLE OF TRUST/BOM:

Talked a bit about justification and a podcast about the jewish justification process see link in Groupme for more…

How are you justifying your ways??

MOLESKIN:
Crab-legs tweaked his back…pray for quick healing as the elderly fall out 😉

 

Pervious Pavers and Bear Crawls

THE SCENE: 36 degrees, light fog on water, clear sky
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops, Cherry pickers, Windmills, Tempo merkins, Tempo squats, 10 burpees
THA-THANG:
Mosey to playground: 100 box jumps in sets of 10

Mosey to pavillion: 11’s with pull ups and dips on picnic tables; 20 calf raises on stairs nearby

Mosey to pervious paver parking lot (south of baseball diamonds): Down 1 side lunges to each landscape island, 5 star jacks at each landscape island (5 stops in all). LBC’s until 6 is up.  Mosey back to beginning, bear crawl to each island, 5 dry docks at each stop, LBC’s at end.  Mosey back to beginning, Bernie Sanders to each island, 5 burpees each stop, LBC’s at end.

Mosey to adjacent parking lot (playground parking): 1 suicide, using islands as stop points.

Mosey to restroom parking lot: Partner up. Partner 1 runs to end, at 4 islands on the way back performs 20, 15, 10, and 5 of each exercise. Partner 2 jump rope in place. Flapjack. (2 rounds: Plank Jacks and Mountain Climbers)

Mosey to AO for Mary.

MARY:
Edward Scissor Legs (Hello Dolly’s); American Hammers; Box Cutters; Pickle Pounders; Proton Parkers; 1 min of elbow plank.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Recently have had opportunities to share words of comfort and (hopefully) wisdom to family.  Made me think of James chapter 3.  The first section he talks about taming the tongue. Verse 10: Out of the same mouth comes praise and cursing. My brothers, this should not be.  The next section of the chapter is on wisdom. Verse 17: But the wisdom that comes from heaven is first of all pure; then peace loving, considerate, submissive, full of mercy and good fruit, impartial, and sincere.  There is significance in the context of talking about the tongue and it’s power and then immediately talking about wisdom.  As HIMs we need to be aware of our words and the impact they have, and make sure they are imparting wisdom.

MOLESKIN:
None.
ANNOUNCEMENTS:
None.

A neat workout at Asylum

THE SCENE: Low 40’s at the Asylum and no rain!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmill
THA-THANG:
Mosey to the parking lots south of the where the shovel flag is supposed to be and gather in the southeast corner.  Start with 20 merkins, run to the next corner, 10 burpees, run to the next corner, 20 diamond merkins, run to the next corner, and 10 burpees.  Repeat once.

Mosey on the greenway toward Cardiac hill.  Stop about 5 lights shy of the intersection.  Bear crawl between each light and do 10 leg lifts at each light.  Continue mosey to Cardiac hill.  Run up the hill stopping at the corners for 20 squats and then 20 lunges.  Run to the top and do 20 flutter kicks on a four count.  Repeat once.

Mosey to the playground.  Do 3 rounds of 15 box jumps at the playground and 15 supine pull-ups on the park benches under the pavilion.

MARY:
Apollo Creed style one arm push-ups in a circle.  One arm on your brother’s shoulder and one on the ground.  5 each arm.  After completion, YHC said “that was neat”.  Not sure where that came from, but a good finish to the workout none the less.
COUNT-OFF & NAME-O-RAMA
18 PAX today
CIRCLE OF TRUST/BOM:
Ephesians 6:1. “Children, obey your parents…”.  That one is easy for the parents, but here is the tough one.  Verse 4 “Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.”  YHC constantly struggles with this one.  Sometimes the kiddos don’t think I love them when I discipline them.  Make sure you are not disciplining your children when angry. Cool off for a minute first.
ANNOUNCEMENTS:
Cleveland launch Saturday. Upcoming canned food drive for Second Harvest with FIA.

Rise & Grind: CMU Version

THE SCENE: Frickin’ gorgeous, clear fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We did some brief OYO stretching and then lined up on the base line for a series of lunges, butt-kicks, and high knees.
THA-THANG:
I instructed the PAX to visit our stack of friendly CMUs. We carried the CMUs on a one mile run, stopping along the way at 8 evenly dispersed cones an exercise written on the cone. Exercises consisted of the following:

  • 4 ct. Flutter Kicks (w/ CMU) x 20 IC
  • 4 ct. Hello Dolly (w/ CMU) x 20 IC
  • Narrow Squat x 30 IC
  • Carolina Dry Docks x 30 IC
  • Reverse Lunges x 30 each leg OYO
  • Star Jacks x 30 OYO
  • Smurf Jacks x 30 IC
  • Blockees x 5 IC

CIRCLE OF TRUST/BOM:
“No time like the present.” The PAX and I discussed the importance of living in the present and making the most of every day. We aren’t promised tomorrow and we don’t know what the future holds, so we need to do everything in our power to live to our fullest extent in ways we can control.
MOLESKIN:
Welcome FNG “Block-Buster”. I’m glad you made it, even though you tried to kill me.
ANNOUNCEMENTS:
F3 Anniversary is coming up fast; make sure to sign up accordingly!