F3 Knoxville

Tag: Curveball

Sham-Rocks (CMUs) and Sham-logs

THE SCENE: The Shamrock, perfect weather. Good humidity to get the sweat going
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff
THA-THANG:

Divide up into teams of 3.

One team member  carries a big  log, smaller log, heavy CMU or a regular CMU to cone. Switching carriers at each cone. Teammates not carrying the item run ahead to the next cone and do the exercise associated with each item.

  • Big log- burpees
  • Smaller log- squat jumps
  • Heavy CMU- Merkins
  • Regular CMU- lunges

once you reach the end, go back the way you came.

depending on time I’m probably going to make stuff up after this. But it won’t be easy.(update: no time for anything but a cone clean up run)

MARY:
You know the drill. Stuff that makes your beer belly hurt.
COUNT-OFF & NAME-O-RAMA

12 including one FNG “Utah” (FBI agent)

CIRCLE OF TRUST/BOM:
What does Endure mean? What does Enduring mean? What is Hardship Hill and Operation Enduring Warrior? We answered those questions and more this morning.
MOLESKIN:

Apparently the workout is sneaky. It starts off a little slow but gets you in the boo boo by the end……unless you started with the big log and burpees.

Did you know that Boo Boo is also Yogi Bear’s side kick? He is a forever-loyal buddy, always willing to join in Yogi Bear’s exploits and schemes to pilfer the next basket of treats from unsuspecting Jellystone Park visitors. Most importantly, Boo Boo serves as Yogi Bear’s conscience, constantly reminding him of the danger or consequences of their actions.

Yogi Bear is a loyal older brother figure to Boo Boo and accepts him unconditionally, regardless of how much Boo Boo complains or worries. “The Ranger isn’t going to like this, Yogi” is one of his trademark expressions. Boo Boo’s loyalty and concern for authority – and being the cute “straight man” to Yogi Bear the comedian – is what makes him so endearing.

boo boo is also what some parents call an injury to their children. “Did you get a Boo Boo on your knee Billy? No mom, my leg was torn off at the knee by that mountain lion over there. I don’t think that qualifies as a boo boo…but thanks for noticing mom.

boo boo. It’s also what a stuttering ghost says.
Well enough about boo boo, let’s talk about you. How have you been?

hello?….so you’re not going to say anything? Fine then. Don’t say I didn’t try.
I’ll give you another chance. Would you like to join the “I read Tank’s BB club? It’s very exclusive. Today, all you need to do is put a gorilla emoji, no comment just an emoji on the slack post. And just like that you are in.

ANNOUNCEMENTS:
HHOCR and Wesley House workouts

15 Beating the heat at Asylum

THE SCENE: Hot with a few clouds, but mostly hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH IC – 25
Arm Circles IC  10 x 2
Pinto Twist 10
Michael Phelps a/r
Grady Corn 32
Cherry Pickers 15
BBS 15

THA-THANG:

Mosey down stairs to everest
15 merkins – run half way up and then back
16 merkins – run half way up and then back
17 merkins – run half way up and then back
Peoples Chair against Fence with left punch, right punch
20  BBS OYO
Mosey to Triangle
Station 1 pickle pounder , 2-Crab Jack (2 ct), 3 -Rocky Balboa (2 ct) – 5, 10 ,15
Station 1 -Amer Hammer 2 ct, 2 -Shoulder taps- 2 ct, 3 – Iron Mike (2 ct) – 5, 10.15
Mosey to stop sign
Ring of Fire – 3 rounds increasing number of Merkins up to 3
Mosey to Rock Pile
30 Press
30 curls
30 lift
Mosey to AO

 

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Knox county drug overdose deaths were 259 in 2019, 383 in 2020 and year to date as of Aug 1 were 257 !, which at the current rate equates to 440 deaths in 2021, that’s a 70% increase from 2019.  In the US, there were 93,391 deaths due to drug overdose in 2020, compare that to about 37,000 in 2010. In 2020, records were set for the most death due to opioids, the most deaths from stimulants like methamphetamines and the most deaths from the deadly class of synthetic opioids known as fentanyls.

 

Compare the US Overdose numbers (93k) to the number of deaths due to Covid 19 in 2021- 336,802. This epidemic is all around us, be aware and take action where you can. These people dying are not strangers, they are brothers, sons, daughters, sisters, fathers, mothers, aunts and uncles. We have to turn this around!

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Hardship Hill on Oct 2

Birthday Q

THE SCENE: Dry and hot 89F weather.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

Seeing Beyond

THE SCENE: Partly cloudy, but lots o’ sunshine, hot, 92 degrees.
F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community.  I’m Pele and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!


WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Hillbilly Squats (4-ct), in cadence. (Q is a knucklehead, and screwed up the motion and cadence for this, resulting in a mulligan)

– 10  Windmills (4-ct), in cadence

– 10 LBCs forward and backward (4-ct), in cadence

Little of this and that

THA-THANG:

AMRAPS Galore! Mosey to Stop Sign to northeast of admin building.  Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  • Plank Jacks
  • Peter Parkers
  • Mountain Climbers
  • Merkins

Mosey to ROCK pile.  Get a ROCK.  Do 30 seconds of the following exercises.  Rinse and repeat.

  1. Overhead Press
  2. Curls
  3. Rows
  4. Squats

Mosey to Parking lot by Area 51.  Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  1. Froggie Jumps
  2. Lunges
  3. Bobby Hurleys
  4. Smurf Jacks
  5. We may have done one more leg exercise here?… Q was getting delirious from the heat

PAULA ABDULS in same parking lot.  Burpee Broad Jumps for 2 cones, then El Capitan back 1. I’m not sure High Heels ever figured this pattern out… :))

MOSEY to shaded tree by stop sign south of Admin building. Do 30 seconds of the following 4 exercises.  No Rinse and Repeat due to time.

  1. Big Boy Situps
  2. American Hammers
  3. E2K Left Side
  4. E2K Right Side

MOSEY to Stop Sign to the southwest of admin building.  Finish with CATCH ME IF YOU CAN (Partner 1: BERNIE SANDERS, Partner 2: 5 STAR JUMPS, then sprint to catch up) to AO.

MARY:
Didn’t have time for ol’ Mary.

COUNT-OFF & NAME-O-RAMA
10 Strong!
CIRCLE OF TRUST/BOM:

A few years ago there was a video going around the internet.  Viewers were shown a group of people on a basketball court.  Half are in black shirts, half in white shirts.  The viewers were asked to count how many times someone in a white shirt passes to another in a white shirt.  When the video is over, they threw out numbers as guesses.  Then they’re asked, “So… who saw the gorilla on the court?”  There was actually a gorilla in the video that walked into the circle, stood there for a few seconds twirled around, then walked away.  70-85% say they didn’t even see it.  We are trained to see what we are asked to see.  We are clouded by our preconceived notions, expectations, biases, etc.  We don’t see something that’s right in front of us because we aren’t EXPECTING it.  We explain it away.  This happens even more readily in today’s age of science, sophistication and knowledge we tend not to believe in magic, or miracles in the literal sense.  So how do we expand our vision, revisit and put our pre-conceived notions aside so that we can see the miracle of God?  The difference between Biblical Truth and Fact.  The Bible is the Truth.  Some people would argue that some of the FACTS described in it are a bit debatable, but in the end, the Truth is what matters.  For example, whether or not Jonah was swallowed by a great sea creature is immaterial.  But the story has TRUTH.  French have a word, BRECOLLAGE (sp?), which means seeing what is in front of you, but also seeing beyond it. We need to remind ourselves to see not only what is obvious, and also the “beyond”, the workings of God in our everyday lives.  The key to witnessing God in our daily lives is not to demand to see burning bushes or columns of fire, or water bodies dividing in two.  It is to see BEYOND the obvious.  The buddy that calls you right at the moment you need to hear a friendly voice.  The neighbor who brings you dinner when you or someone in your family is sick.  The brothers in F3 who pray for a favorable outcome, like the wonderful turnaround with Corona Weight’s brother.  Are these coincidences?  Are they just random happenings?  Look Beyond.

MOLESKIN:
Prayers for those suffering from COVID, prayers for the Philippines and the people there
ANNOUNCEMENTS:
CSAUP coming up a week from this Saturday, Snack Drive, Hardship Hill, Iron Pax… busy month for F3!

Burpee Baseball @ Shamrock

  • Welcome: 1 and all.
  • Warmup: A little bit-o-this, little bit-o-that.
  • Workout: Burpee Baseball
    • Two Teams (split up as even as possible).
    • Player at bat throws a ball (from home plate) into the outfield as hard as can then runs around the bases doing two burpees per base (of the specified type) and then run home to get a point.
    • Player from oposing team goes an fetches the ball (starting from home plate) and must do 5 burpees of the specified type at the ball and then run to home to get a point.
    • The player who gets home first wins the point (ball).
    • Teams switch “At bat” turns every three runs (plays/at bats/competitions)
    • Both teams in the “Dug outs” do matching burpees of their player who is in the current play.  So if your player is running to fetch a ball then you do 5 of the burpees (of specified type).  If your teammate is throwing the ball then you do 6 burpees (of the specified type).
    • The team with the most balls wins the game.
    • We almost got through 20 balls and had one home run (Nice huck @Jenner!)
    • Third game of Burpee baseball ( Game 1, Game 2)
    • The Type of burpee is written on the ball itself and is one of the following
      • Burpee with plank jack
      • Burpee with one leg
      • Burpee with Iron mike
      • Burpee with Donkey Kick
      • Burpee with Double Squat Jump
      • Burpee with Parker Climbers
      • Burpee with Lunge
      • Burpee with Frog
      • Burpee with Big Boy
      • Burpee with Release Merkin
      • Burpee with Double Merkin
      • Burpee with Imperial Walker
  • Warmdown:  None.
  • Wrap up Word: 
  • Announcements:
    • Dad Camp
    • Of the chain (CSAUP)
    • Hard ship Hill