F3 Knoxville

Tag: Doublewide

The Pav-Maker (Patent Pending) + Some Other Character Building Stuff

[ The Scene ]

    • 70s
    • About as humid and muggy as it can get

[ Welcome/Disclaimer ]

    • Welcome to F3: Fitness – Fellowship – Faith
    • My name is Steam and I’m honored to be in your company and be your Q this morning
    • FNGs?
    • Couple of things before we begin:
      • (1) Contrary to popular belief I am not a professional
      • (2) You’re here on your own volition
      • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you.
      • No man left behind – no man left the same
      • COVID measures are still in place so as much as you can let’s try and keep 6ft if possible.

[ Warm o Rama ]

    • SSH: 25 x 4 IC
    • Half-Burpee: 20 x 4 IC
    • Rockette: 15 x 4 IC
    • Shoulder-Tap: 10 x 4 IC
    • Cherry-Picker: 5 x 4 IC

[ The Thang ]

(Mosey to Pavilion by Flag)

(1) – 4 Corners Dora

  • Battle-Buddy up
  • Here at the Pav: Pav-Makers(Patent Pending)
    • Incline Merkin + Box Jump + Dip (8 count?)
  • AO Parking Lot:
    • Corner 1 (closest): 25 SSHs (1 count)
    • Corner 2 (top R): 25 squats (1 count)
    • Corner 3 (top L – farthest): 25 American Hammers (1 count)
    • Corner 4 (bottom L): 25 Rocky Balboas on curb (1 count)
    • (Counter-clockwise)
    • Each BB will complete all 4 corners – 1 at a time – recovering the BB doing Pav-Makers down here in between
  • When each you both have complete all 4 corners – regroup here and wall-sit it up
  • 3-8 count Pav-Makers

(10 count)

(Mosey to lightpost path by AO car lot Via through playground)

(2) – 10s

  • Every lightpost up to the top:
    • Alternating merkins and Imperial Walkers
    • All on a 1-count
  • Separate into 2 waves for space
    • Wave 1 – you’re with me going up first — when we reach the top we’re going to knock out 50 SSHs on a 1 count together
    • Wave 2 – (appoint TL) 50 SSHs on a 1 count together on the front end to let us get some ground in
  • Execute.

(10 count)

  • SSH: 100 x 4 (Shoutout to Charmin)

(Mosey to AO for Mary)

[ Mary ]

(1) – 4 COREners (Ha-ha….)

  • C1 — 20 Lower LBCs (1 count)
  • C2 — 20 V-Ups (1 count)
  • C3 — 20 Cockroaches (1 count)
  • C4 — 20 Freddie Mercury’s

(Toe the line on the curb when done)

[ Post-Thang ]

(1) Lateral moves across AO parking lot to loosen up post-thang

    • Karaoke
    • Walking Rockettes
    • Imperial Walkers
    • Top downs

(2) – Cash-Out with ATMs

  • 15 shoulder taps (4 count)
  • 10 slow merkins (4 count)
  • 10 merkins (1 count)

(3) Dynamic Stretching

    • Lower back
    • Neck/shoulders/Triceps
    • Lower Body

[ COT ]

    • # off = 13
    • Name o Rama
    • BOM

For my BOM this morning I just wanted to share a verse from the Bible I was introduced in the past month or so that has stood out and kept entering into my thought patterns.

Setting the stage: In 1 Chronicles 12:23 these groups of men are introduced, who came to King David armed for battle to turn Saul’s kingdom over to him as the Lord had said.

1 of these groupings specifically stood out for a couple reasons, and not because of the numbers they brought to the table like the other groups (6,800, 7,100, 4, 600, 3,000, 20,800, 18,00 50,000 for example)

1 Chronicles 12:32 —> “from Issachar, men who understood the times and knew what Israel should do – 200 chiefs, with all their relatives under their command”

Another version reads: “from Issachar, men who understood both the times and Israel’s duties — 200 leaders with their families”

And I want to specifically draw attention to a couple things about these men

  • (1) They were faithful – came to David ready for battle – faithful to what the Lord had said
  • (2) They were classified both as men who understood the times and knew what Israel should do and as chiefs — Because they were faithful this was the reputation they were given. They knew who they were and what they were about.
  • (3) They had people that were under their command of leadership and looked to them to lead – specifically all of their relatives and families.

2,000 years or so later — the world still needs men like this. Men like this still exist in the world. What we would call the High Impact Man. 

    • As HIM we should want to both understand the times with wisdom and faithfulness, as well as recognize the people who fall under our command and the sound of our voice.
    • You are the men of Issachar. Call that out in one another. Remember that for yourself as well.

Hurry Up…We’re Waiting!

THE SCENE: Not sure the air temp, but it was humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out with 20 SSH, Thai Fighters, Tempo Mtn Climbers, Tempo Merkin, and Windmills
THA-THANG:
Grab a CMU and head to the bottom of Baby Everest.

10 cards with 10 exercises. (Freddie Mecury’s, Curls, OH Press, CMU Squats, Plank, SSH, Bobby Hurley, Lawn Mowers, Block Merkins,   One designated runner picks an exercise and runs a loop up dragon tail and back down baby everest while the rest of the pax does an AMRAP of the chosen exercise until runner gets back.  The quicker the runner, the faster the pax is done with said exercise.  Everyone ran once around the loop.

Put up CMU’s and performed a merkin ladder in the parking lot. Spot one was one merkin…and so on.  Lunge between spaces.  10 spots total 55 total merkins.

Finished up with a little route 66 up the dragon tail with squats as the exercise of choice.

Back to AO

 

MARY:

Had time to do 30 4ct Freddie Mercury, 25 4ct LBC’s , and ca$hed out with some ATM’$
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 22:37-39

Don’t over complicate things.  God asks us to do today.  Today is our focus.  God has each of us exactly where he wants us today.  We are right where he wants us and we are to love him with all our heart, soul, and mind.  AND…love our neighbor as ourselves.

MOLESKIN:

ANNOUNCEMENTS:

Maximus Suicidae

THE SCENE: A little too warm, a little too humid to be perfect. Meh…
F3 WELCOME & DISCLAIMER: I am not a professional.  Do not snot on each other.

WARM-O-RAMA:
Side Straddle Sprint of Fire – PAX do SSH IC while each PAX in turn runs round the group observing social distancing.
From the baseline, do high skips across the lot, then mosey back.
Asymmetric Merkins (with one hand on the kerb) 10 each side OYO.
High Knees across the lot, then mosey back.

THA-THANG:
Mosey down to Circus Maximus for Suicides.  PAX run to the first cone and do 5 of said exercise, then run back to the start.  Then to the second cone for 10 and back, then third for 15, forth for 20 and the far end of the lot for 25.  The exercises were:

  • Merkins
  • Hello Dolly (4 ct)
  • Squats
  • Crab Jacks (4 ct) – that turned out to be a lot…
  • Heels to Heaven
  • No one made it to the Iron Mikes.

We moseyed back to the AO, just in time for Mary

MARY:
My new favourite ending…  The Bicycle Race.

PAX do Freddie Mercurys to the tune of Bicycle Race by Queen.  Every time you hear Bicycle, or Bike throw in as Big a Boy as you have left.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Amelia Earhart was born on this day in history.  She said The most difficult thing is the decision to act. The rest is merely tenacity. We showed that by getting out of bed.  The rest was just moseying up and down a parking lot.  Good job men.
MOLESKIN:
I learned today to kill the Bluetooth on my phone before I give Bunny his speaker back.  So he can’t use Siri to call my M at 6:30!

Short Circuit

THE SCENE: Thick and Humid 71 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
As always 25 SSH on 4CT then 10 Windmills on 4ct, baseline jog down 10 tempo merkin, jog back 10 tempo squat, jog back baby arm circle forward x8, finish up with jog back down baby arm circle reverse x8
THA-THANG:
Mosey to middle parking lot perform 5 rounds of

Round 1- Fake Burpees x10 run down and back

Round 2- Fake Burpeesx10, Merkin x25  run down and back

Round 3- Fake Burpee x10, Merkin x25, Lunge x50 run down and back

Round 4- Fake Burpee x10, Merkin x25, Lunge x50, Big Boys x100 run down and back

Round 5- Fake Burpee x10, Merkin x25, Lunge x50, Big Boys x100, Squats x150 run down and back

Mosey to pavilion

3 rounds of 20 table row/20 dips

Mosey to the bottom of little everest- Bernie up/5 monkey humpers at top

Back to AO

 

 

 

MARY:
Finished out with 25 Freddy Mercury on 4ct and LBC AMRAP for final minute…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 22:37

You must love the Lord your God with all your heart, soul, and all your mind.  This is the first and greatest commandment.  A second is equally important: Love your neighbor as yourself.

Don’t over complicate what we are here to do.  Christ lays it out for us in Matthew.  In all that is going on and all the craziness Christ asks us just to love.  Love our neighbor as ourselves.  This simple task will go so much further than we ever thought it would to initiating change.

 

How to Kraken a CMU

THE SCENE: Muggy with a capital “M”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (4 ct IC) x 25; BAC (4ct IC -forward and reverse) x 10; OH Claps (4 ct IC) x 10; This and that; Tempo squats (IC) x 15.
THA-THANG:
This morning, we battle the Kraken with CMUs.  So, grab your CMU and make your way to one of 8 stations.  Complete the exercise at the station and then do a lap around the AO parking lot, past your last station to the next.  Each station’s exercise has a high rep or low rep choice.  You are free to pick either option.  You must carry your CMU on your lap around, alternating carry as follows:

Westbound:  Overhead carry (Cusak carry);

Southbound: Farmer carry, right hand

East bound: Tray carry out front;

Northbound: Farmer carry, left hand.

The stations are as follows (incl. rep choices):

  • Overhead press (25/40);
  • Froggy Crunches, 4 ct (15/25);
  • Curls (25/40);
  • Kettle Bell swings (25/40);
  • CMU Merkins (25/40);
  • Flutter Kicks w/ CMU held up (25/40);
  • Blockies (10/20); and
  • Goblet Squats (20/30).

I think we had enough time for everybody to complete one circuit. Very little mumblechatter today.  I’m guessing this was because the Pax was disappointed in how easy it was.  I’ll ramp it up next time.
MARY:
25s of Reverse Lunges and BBS, running Baby Everest in between.  Cut it short to gather at the top and watch a beautiful sunrise for a moment.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
On this day in 1954, Elvis made his debut on local Memphis radio with “That’s Alright Mama.”  It is a reminder to me that big things start small.  We don’t need to focus on some great challenge or goal all at once.  God gives the ability do great things by simply taking that small first step.  ” I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” (Matthew 17:20).  The smallest seeds planted with faith still produce huge trees.  Let’s keep striving, regardless of how small our efforts seem.  They will bear fruit.
MOLESKIN:
Prayers offered today for Snag’s father and continued healing and recovery.  Prayers offered also to Snitch’s 2.0, Ava for a quick recovery from her accident, so that she won’t have any complications, and praises that it wasn’t more serious.  Also, we enjoyed quite the sunrise this morning with a beautiful rainbow.
ANNOUNCEMENTS:
Don’t forget “Off the Chain” CSAUP at the Dog Pound on the 18th.  Sign up!