F3 Knoxville

Tag: Doubtfire

Bear v. Crab

THE SCENE: Beautiful – 68 degrees

WARM-O-RAMA:
Follow the leader, highlighted by a bunch of grown men skipping under the lights.  Toe taps, leg pulls, side shuffles, skips, cross overs, bernie sanders, run, run (double time). Approx 5 mins.

THA-THANG: Bear v. Crab

1st Half and 2nd Half:

Two teams (approx 12 persons each team), attempting to get 5 small balls into a small hockey net all the while remaining in either a bear craw and crab craw (alternating 3 minute increments before switching positions), the HIM with the ball only able to advance 5 steps before passing. Balls in the center to start game play, with crab v. bear crawl race to retrieve them.

Each ball had two exercises written on it – one a harder exercise (merkins, burpees, squat jumps) and one an ab exercise (flutters, LBC, leg raises).

The team that scored did the ab exercise written on the ball that went in the net; the team that got scored on did the harder exercise written on the same ball.

Initially, I was concerned there would not be enough scoring with the small net.  After the 5th set of 15 burpees – in the first quarter – that was no longer my concern.

Halftime:

Round 1 (with pee rock): Squat Pulses x20; Kettle Bell Swings x10; Lunge&Twist x5 (each leg); Run; Single Leg Calf Raises x10

Round 2 (with pee rock): Biceps x20; Rows x20; Triceps x20; Overhead Rock Run

Rinse and Repeat

MARY:
None.  No time for a victory lap, even though my team clearly won.

COUNT-OFF & NAME-O-RAMA
23 stronger, sweatier men.

CIRCLE OF TRUST/BOM:
I have an uncanny ability to think that I can solve all my own problems and those of my family.  I will reason or motivate (carrot or stick) through the issue, or at least I will try to.  I was reminded again recently — for the hundredth (x100) time — that this thinking/behavior is quite a vice, and some circumstances (and by “some,” I really mean “all”) are best left to God.

After a week of my 5-yr old daughter’s inexplicable fear/panic/stubbornness to swim across the pool for swim team practice and in the swim meet (one of which she scratched from last minute), I was at my wits end.  I knew she could do it; I’ve seen her swim the pool length innumerable times.  She simply refused and melted down day in day out at the prospect of doing what she could do.  It was so obviously mental, but at 5 years old, she could not work through it or verbalize the issue.

Then it dawned on me: I don’t know her thoughts and fears, but God does. So we prayed, together, that God would intervene.  We prayed over Joshua 1:9 (“Be strong and courageous. Do not be frightened; do not be discouraged, for the Lord your God will be with you wherever you go.”).  And, you guessed it, she had changed, she swam, and in the process she conquered a huge obstacle in her life.

So, I am reminded again, to petition God, even for the seemingly small things in life, because He is there and here, and because the small often turn out to be big.

Rolling Stones

THE SCENE: 72 and fairly overcast.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
Outhouse Run
Cossack Squats x8 IC each leg
LBAC x20 each way IC
Outhouse Run – Bernie back
Inchworm-Superman x5 OYO
Outhouse Run – Carioca back
1 burpee, just for fun! Then mosey to the pee rocks.

THA-THANG:
Pick out a nice, round pee rock and head to the grass. 4 cones, each with an exercise.
First lap around the cones: bear crawl and roll your stone (alternate fwd/back)
-10 HR Pufnstuf (Hand Release Merkins)
-15 Catalina Wine Mixer (15 each arm)
-20 Carolina Dry Docks
-30 Pickle Pounders

Next lap: Alternate fwd/back crab walk, carrying pee rock on your stomach.
-10 Knee Up/Down (10 each knee: standing, go to one knee, both knees, other knee, back to standing)
-15 Squat Jumps
-20 Donkey Kicks
-30 Monkey Humpers

Weighted hip thrusts until six arrives

20 curls, 20 OHP, 20 Tri
Return the pee rocks to the pile.

Next is 7s. One burpee beside the pee rocks, up and over the guardrail for 6 Hand Release Derkins on the guardrail. Etc.

Mosey to the tennis court for some sprints – About 5x back and forth.

MARY:
Flutter kicks x15 IC, switch to Slutter Kicks without breaking cadence for 15 more.
Left-Right-Center LBCs x15 IC
Side Crunches x10 each side
Cash out with AMRAP merkins until time. (Well, it was a good thought anyway… only time for 1 or 2)

COUNT-OFF & NAME-O-RAMA
8 PAX came out for the Rolling Stones!
CIRCLE OF TRUST/BOM:
Sometimes you’re in the middle of a crap storm.  That’s us this week.  Nothing terrible or life-threatening, just a bunch of stuff piling on top of each other. I don’t have much today beyond an admonition to myself that may hopefully resonate with you.  Just keep trusting God with everything.  That means all of it, not “do what you can do and leave the rest to Him”.  He has it all, not just the stuff that you think is beyond you.
MOLESKIN:
Never did Hand Release Derkins before.  I believe I actually preferred the burpees…
ANNOUNCEMENTS:

Sizzlin

THE SCENE: Sunny and warm with high in upper 80’s.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side-Straddle hops, 10 Burpees, 10 Plank reaches (to count of four), 10 Windmills, 10 Baby to Wide Arm Circles Forward and 10 Backward.

THA-THANG:

Mosey to stop sign on northeast side of Admin Bldg.  20 American Hammers, 20 Hello Dollies.

Mosey to alley way that dead ends at north of Admin Bldg.  Stop where bricks are lined up near shade tree.  We will do Dora’s with partner running to dead end, doing 10 decline merkins there, and running back.  Meanwhile other partner is doing exercises with bricks.  Partners switch off when running partner gets back.  These are the exercises:

100 Overhead Presses, 100 Curls, 100 Rows with bricks on each side, 100 Neck Drops, 100 Squats with bricks over head, 100 Wings forward, 100 Wing drops, 100 Wing raises.

Mosey to Trail that begins by Northern Parking Lot.  We will lunge to first light, run next four, etc. until we reach road that leads out northern gate of park.

Mosey on perimeter trail until we are at bottom of Mt. Everest.  20 Box Cutters.   Then run to top of Mt. Everest.

Mosey to AO.

MARY:

Hello Dollies.

COUNT-OFF AND NAME-O-RAMA:

Nine men.  No FNG’s.

CIRCLE OF TRUST/BOM:
The song “No Hard Feelings” by the Avett Brothers is one that we can learn from as humans who are prone to have anger toward those who have hurt us or jealousy toward those who one up us.  In the song, the authors talk about how holding on to the anger and jealousy doesn’t lead to good for anyone – rather the feelings distance us from those we have the opportunity to get to know and love.  They lead to fear and destruction.

There is a beauty and poignancy to the song as the narrator looks toward death:  “When my body won’t hold me anymore and it finally lets me free – will I be ready?”  He looks toward a time of possibility in that death, a time “when the jealousy fades away and it’s ash and dust for cash and lust – and it’s just halleluhah”  He wonders whether he “will join with the ocean blue or run into the savior true – and shake hands laughing.  And walk through the night, straight to the light, holding the love I’ve known in my life – and no hard feelings.”

The narrator glimpses at death from the standpoint of one who has cast judgement and bitterness aside:

“under the curving sky, I’m finally learning why it matters to me and you.  To say it and mean it too.  For life and its loveliness and all of its ugliness.  Good as its been to me, I have no enemies . . . I have no enemies . . . I have no enemies.”

How incredible it could be if we could really say that.  What release and joy it would bring us.  To say, when our “body’s won’t hold us anymore” that “I have no enemies.

So, to be true HIM’s, we need to get rid of our “Hard Feelings.”

 

Change of Plans

THE SCENE: Absolutely perfect morning. Could not ask for anything better. Except for the smell of the trash truck that came through about half way
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Sshx20, merkins x20 cherry pickers/Phelps things

THA-THANG:
As Ratchet called it “Candy Land” like the board game

Mosey to the “ boat “ with CMU

At start, do 20 CMU presses, 20 CMU Tris, 20 CMU Curls

then….up baby Everest down road to intersection. At each cone do exercise and # of reps listed and work your way back to start.

exercises are: 5 burpees, 10 lunges each leg, 15 merkins, 20 squat jumps, 25 shoulder taps, 30 squats and repeat

Do an extra lap of just running about 3/4 of the way thru

Mosey back to AO

MARY:
FLUTTER KICKS X35, LBCs x55
COUNT-OFF & NAME-O-RAMA
19 in attendance
CIRCLE OF TRUST/BOM:
Today I had a workout planned but forgot to check what Booger did on Tuesday. When I did that this morning at 5am it was pretty much the same thing I had planned. Luckily I had a couple in my bag of tricks that I could pull out. One thing I did not plan was my BOM. The lack of planning on my part is disappointing to myself as I value the BOM greatly . As I am running back to the AO with my CMU I started thinking about how we have the best of plans and they often don’t turn out the way we want them. God’s plan is always perfect and even though we don’t understand it, it is a wonderful plan for us. We need to trust God with our plans even when they don’t go the way we want them to or if we don’t even think about planning at all.
MOLESKIN:
The workout today was a bit repetitive, but the mumblechatter kept it entertaining. Shout out to @Trap Door for pushing hard at the end caring that CMU to the finish line
ANNOUNCEMENTS:
Prayers for VBS coming soon and leadership at camp. Friends dealing with disease and cancer.

Just Keep Pressin

THE SCENE: In the 60’s and felt great!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x20 IC
LB Arm Circles x12 front and back IC
Cherry Pickers x10 IC

Mosey to brick wall for 11s with derkins and BBS, then mosey back to AO.

THA-THANG:

We did four corners with CMUs. 20 reps of each exercise except the sand bag clean and press (only 10 of those). On the short sides of the rectangle, we did bears and blocks. On the long sides we did a mosey with the CMU. After completing the merkins, run up to the guard rail and do 20 dips, then run back down and continue on.

Exercises:

  • CMU Merkins
  • CMU Burpees
  • Sand Bag Clean and Press (60lb bag, modify with CMU if needed)
  • Curl, press, tri (changed to just curls after the first round)

MARY:

Our Mary was led by Snorkel.

Captain Thor 5×20
Franklin Flutters x20
Superman Banana xa lot

COUNT-OFF & NAME-O-RAMA
13 PAX strong with two men joining us from out of town! Speedo and Quami!

CIRCLE OF TRUST/BOM:
Kinda reused a Bomb Shelter BOM here:

Don’t be scared to live your life. Growth and true happiness occurs outside of your comfort zone. We have to push ourselves in every aspect of our lives to step out and do something different. Don’t shy away from something just because it is scary or unknown. Just do it. It’s better to try and fail than to never know what could have been.

MOLESKIN:

ANNOUNCEMENTS: