F3 Knoxville

Tag: Curveball

Say Hello To My Little Friends

THE SCENE: Low 70’s & clear
F3 WELCOME & DISCLAIMER Normal disclaimer + Covid 19
WARM-O-RAMA:
Motivator from 5
High Knees
Cherry Pickers (SLOW)
Baby Arm Circles forward/backward x 10
THA-THANG:
Mosey to the abnormally large pile of CMU’s, and everyone was instructed to grab 2 each.  We farmer carried the blocks around campus while stopping to do exercises, all exercises included the use of at least one CMU.  The exercises included the following: Shrugs, curls, tri extensions, deep merkins pushing the chest below your hands while on the blocks, blockees, wall squats, squats, lunges, calf raises, dips, squat thrusters, big boy sit ups, hello dollies, flutter kicks, bent rows, and maybe a few more, but you get the gist.  After carrying those CMU’s everyone was exhausted and most forearms were shot.

MARY:
No specific mary, as we made it back to the AO at 0615, but the flutter kicks in cadence to 40, with a cinder block over your head made up for the lack of mary at the end.
COUNT-OFF & NAME-O-RAMA
21 HIM’s would be the record in attendance for Shamrock.  We had 21 for an OTB before we became official.  Add tags for GI Jane & Curry.
CIRCLE OF TRUST/BOM:
Popovich, 71, said it’s up to white people to step up — “no matter what the consequences” — and help lead the charge for change.

I read the full article over the weekend, click the text above for a link to the full article.  The quote I shared this morning gave me lots to think about over the weekend.  Too many times in my life, I witnessed things and decided, that is not my fight, I am staying out of it.  Simple things like an off color joke at work, where it is easier to laugh, than the say that is wrong.  The inequality in the way women are treated, the way acquaintances talk down about others, whatever the example, and there are many, its easier to go with the flow.  With a little maturity, and a stronger backbone, I am tired of letting things go.  I still have to decide which battles I want to fight, but as a father, I want to set an example for my kids, I want to teach them to stand up to bullies, and to not be afraid to take a stand.

I shared two stories from last week.  One, where my Muslim neighbor called my black neighbor the N word.  Both kids are in 4th grade, and surely the aggressor didn’t understand the gravity of the use of that word in general, but especially in the current climate surrounding the protests that have risen up from the George Floyd murder.  In my mind, this wasn’t my fight, but I have to say, I love my neighbor.  He wasn’t home and I would want him to stand up for my daughter, so I went in search of the boy.  The boy and I have had a total of three of these conversations over the course of a couple of years, and I tried to explain, firmly, why his behavior was unacceptable.  Who knows what the future holds, but I anticipate having many more of these conversations in the future, by the way talking to the parents doesn’t help sadly, I have tried that too.  The point is, my kids saw me set the example of what is right and wrong, my neighbor saw that I had his back and was willing to defend his daughter, and this boy was reprimanded and held accountable to his actions.  I am not saying I was right, but I determined that being silent was the wrong action.

Later in the week, I had one co worker tell another coworker that she owed him a lap dance.  They have known each other a long time, and it was an obvious joke, but again, it isn’t right.  That was also something that for a myriad of reasons can not be ignored.  So, on a Friday afternoon, I had to call out a 60 year old man for being out of line.  As a leader, we have to set the example and call out those whose actions are reprehensible.  I am not the fun police, but sometimes that is the consequence.  Somethings just aren’t funny.

Being silent is being complicit.  If you witness these situations and do nothing, then like George Floyd’s death, the bystander police officers allowed a man to die by taking no action.  It is time that we as HIM’s stand up to injustice.  That doesn’t mean you have to go to rallies and protests, but simply taking a stand opposed to taking no action speaks volumes.

Galatians 3:28, NIV: “There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” …   We are all the same in the eyes of Jesus, and he lived that.  He was radical, in his appeal to Jews, Greeks, women, outcasts, the unclean, etc.  There was no demographic that was untouchable to Jesus.  If he is our example, then we need to follow him and be the voice of Jesus.  It is simply about loving others, let’s don’t over complicate things.  As Popovich says let’s lead the charge for change.

MOLESKIN:
Pray for Nicole, Anchorman’s friend, Pray for Cheat sheet’s daughter Willow, and pray for the world.
ANNOUNCEMENTS:
Sign up for Q’s

Hope to CMU Later

THE SCENE:

72-ish; Wet but comfortable drizzle

WARM-O-RAMA:
De-motivators IC x 7 (started at 1 and went up… keeping the suspense); 5 burpees OYO; Mosey up to covered porch to limit the drizzle impact – stopped for Shoulder Taps x 13; Tie Fighters IC x 11 (left/right); 5 burpees OYO; 4ct Mountain Climbers OYO x 10; Mosey to the CMU pile – stopped for Plank Jacks x 11 along the way

THA-THANG:

Cozied up to our CMU for the day with some simple block merkins x 6; Mosey toward the covered area near the church bldg. – stopped for 25 CMU curls OYO (Cusak waiting for 6); went a bit further and stopped for 25 CMU kettle swings OYO (Cusak waiting for 6); Arrived at covered area already wet – unsure if by rain or by sweat

Setup for Greta 1-2-3 (similar to her cousin Dora); Picked battle buddies but kept COVID safe and didn’t share coupons; HIM1 started on 100 CMU alternating merkins while HIM2 ran to a location 40yds or so away and back (minus his CMU); Flapjack until combined total met target count; HIM1 moved to 200 CMU American hammers while HIM2 ran; Flapjack until combined total met; HIM1 moved to 300 CMU squat thrusters while HIM2 ran; Flapjack working toward total; groaning abounded but time ran out to finish (though many were close)

Headed back toward CMU pile; stopped for some CMU tricep extensions waiting on the 6; mosey a bit further and stopped for some CMU planks waiting for 6; mosey on to CMU pile with some @Waxjob led Cherry Pickers (shoulder exercise) waiting for 6; Mosey back to AO

MARY:
Shoulder Taps led by @Pom-Pom; Hello Dollies OYO AMRAP; Boat/Canoes IC (or something close)

COUNT-OFF & NAME-O-RAMA
@GI Jane in attendance but not on F3 website yet

CIRCLE OF TRUST/BOM:
Read James 1:22-25 – Emphasis on being doers of the Word not hearers only; In light of chaos and angst going on in our world – and close to home… used words from Michael Jackson’s “Man In The Mirror” to encourage stepping up and looking deep into what we are about; The only hope we have is Jesus and his gracious movement in our lives.  Finished with Micah 6:8 and encouraged the PAX to “Do justly, love mercy, and walk humbly with your God”

Praises: Successful surgeries and care for @Baby Boomer’s daughters; @Curveball and @Baby Boomer celebrating 26y and 22y anniversaries respectively

Prayer Requests: @Cheatsheet’s daughter Willow; Dubois Family – death in family (good friend of @Cheatsheet); Kenny (connected to @Curry) had blood clot, docs still working through managing

MOLESKIN:
Welcome to FNG @Compass (Hank H) – need to add to Slack and F3 website

Spring to Action

THE SCENE: Perfect 67 degree morning, clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees, Mtn Climbers, Shoulder Tap Merkins, Moroccan Night club, Side straddle hops
THA-THANG:
Fun-dian run through courtyard. – A chaotic scramble of two lines running through the courtyard.  Each leader gave up the lead by introducing an obstacle.  (Jumping over benches, bear crawling, snaking through trees).  Then planking till the back of the line made it through his obstacle.

Took a nice mosey of tour of 6 stations

  • Tricep Dips in courtyard
  • Burpee in parking lot (one we seem to never use)
  • Merkins at the stop sign
  • Squat Thrusters by CMU pile
  • Pull Ups at the pull up bars
  • Leg raises on the loading doc

Got into team of 4.  Each team could earn points (Springs) at each station.  The more of an exercise cumulative points, the more springs the team brought back.  Teams would then do core exercises till “released” by the next team to arrive. (this only sort of worked)
COUNT-OFF & NAME-O-RAMA
Welcome 2 FNGs!    5K’s 2.0 Sunrise

Welcome Buttons – glad you made it out to clown around with us.

CIRCLE OF TRUST/BOM:
You all inspire me. I push way harder out here than when I work out on my own.
There is a risk we only push on the physical things and we have to have the humility to express that we don’t see our own blind spots in other areas of our lives.
In prepping for this morning I discovered I was treating the spiritual discipline of reading as a chore. I’m not much of a reader. I was afraid of the length of Psalm 119. But just as you may dread 100 burpees, doing it is live giving, full of awesome verses like:

Give me a helping hand, for I have chosen to follow your commandments.  Psalms 119:173

Jesus faithful provided his promised helper.

John 16:8 Nevertheless, I tel you the truth; it is to your advantage that I go away, for if I do not go away the Helper will not come to you, but if I go, I will send him to you.

The Holy Spirit is that helper and will talk to you through His word (and other ways)
If you don’t know that Helper talk to me about it in person, online -anywhere.
Challenge to you is to Read Psalm 119; it is life giving.

MOLESKIN:
Prayers for 2 Moms with major medical needs (Heart Surgery coming Friday and broken hip from a fall last week)  Prayer for our nation and the protection of those keeping peace

Slow Burn Tempo Workout

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
54 ℉ 82% 54 ℉ 5.5 mi/h NNE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles – 10 forward and 10 backward.
  • 6 Tempo Cherry Pickers
  • Michael Phelps
  • 25 SSH

THA-THANG:
For entire workout, the exercises are tempo exercises in cadence.  Unless noted, each rep is done at a 6 count.  So, basically doubling the time to do the rep.  For example, typically one Merkin would be 1(start down), 2(low point), 3(finish).  Here, it is 1(start),2,3 (low point), 4(begin up), 5, 6(finish).  To increase focus, slow down the counting.  If you want, stop counting completely until complaints are heard.

  • 3 rounds of the following.  After each round, mosey (~30-40 seconds) a bit to recover and/or head to CMUs.
    • 8 Split Squats (Round 1 Right foot forward, Round 2 Left foot forward, Round 3 regular squat increase count to 10 or 12.)
    • 8 Merkin (Round 1 Diamond, Round 2 Regular, Round 3 wide)
    • 8 Handcuffs (Supermans but with hands behind back)
    • Round 1 – Side Plank with 5 leg raise each leg. Round 2 & 3 regular plank 30-60seconds
  • 3 rounds of each with CMU.  Again 30-40 second mosey out and back without CMU.
    • 8 Bicep Curls
    • 8 Triceps (either on six or standing)
    • 8 Shoulder Press
  • 1 round (or more as time allows) all with CMU.
    • 5 Declined Merkin
    • 5 Merkin Right hand on CMU
    • 5 Merkin Left hand on CMU
    • 5 Inclined Merkin

MARY:
25 Flutter kicks 4ct.
30-60 seconds on six heels off the ground

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG: J-Bird
CIRCLE OF TRUST/BOM:
People are awesome!  God has made us in his likeness.  Even those who might exhibit flaws have something to give.  Look for the good in all you encounter.
MOLESKIN:

ANNOUNCEMENTS:
FYI, the track at the school is closed until July 1st.

Treebiscuit – Shamrock

✔ THE SCENE: It’s early

✔ F3 WELCOME & DISCLAIMER: Covid-19 as well as welcome

✔ WARM-O-RAMA:

  • SSH
  • Mtn Climbers
  • Tennessee Rockin Chairs
  • Windmills
  • Cherry Pickers

Tree Biscuit – Shamrock:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae (aka Rules):

  • A tree only gets tagged once.
  •  Scaling/Modification:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over campus so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • Shamrock – 216 – May 27, 2020

MARY

We burped until the clock ran out.

Circle of Men

1 corinthians 9:24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Announcements

Sign up for Q’s!.  Mandolin on Friday.  Link to Q Cal List