F3 Knoxville

Tag: Fabio

Clean Your Room

THE SCENE:

Cloudy Temp Humidity Feels like Wind Speed Cloud Ceiling Dew Point Pressure Visibility
72 ℉ 95% 84 ℉ 0 mi/h 34400 71 ℉ 30.15 inHg 6 miles

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 –  4 count SSH
  • Moroccan Nightclub
  • Michael Phelps

THA-THANG:
Mosey to the football field and half-wall between bleachers and concession stands. In celebration of my 2.0’s birthday, we are going to clean our room.  So, throughout workout we collect trash as we go.

  1. B.O.M.B.S – Modified.  Working with partner.  PAX#1 begins exercises.  PAX#2 head up bleachers or within 50 yards and collect a piece of trash and do 10 Squat Jacks.  Return trash to trash can and then flap jack.  Exercises:
    1. 180 – Derkins
    2. 180 – Incline Merkins
    3. 100 – LBCs
    4. 180 – Dips
    5. 180 – Reverse Merkin
  2. Mosey to middle of main parking lot.
  3. 5 points – 4 corners with center circle.  PAX move from corner 1 to 2, 2 through middle to 3, 3 to 4, 4 through middle to 1.  PAX can start anywhere or center and move around at their pace until stopped.  At each corner and the circle do the exercises.  Each time at the middle 5 burpees.  If PAX brings trash back to circle, they can skip the burpees.
    1.  – 1) 50 Calf Raises.  2) 40 Monkey Humpers
    2.  – 1) 20 Big Boys.   2) 20 Freddy Mercury’s 4-ct.
    3.  – 1) 20 American Hammers.  2) 30 Pickle Pounders
    4.  – 1) 50 Squats   2) 30 Lunge Squats
  4. Route 66 back to AO.  11 significant trees between parking lot and AO between buildings.  Jump Squats.

MARY:
Too bad.  But no time left for MARY.
COUNT-OFF & NAME-O-RAMA
12 strong.
CIRCLE OF TRUST/BOM:
Today – July 24th is my daughter’s 18th birthday.  Her favorite verse is Matthew 6:34.  With a bit of context:

  • Matthew 6:31 So do not worry; do not say, “What are we to eat? What are we to drink? What are we to wear?”
  • Matthew 6:32 It is the gentiles who set their hearts on all these things. Your heavenly Father knows you need them all.
  • Matthew 6:33 Set your hearts on his kingdom first, and on God’s saving justice, and all these other things will be given you as well.
  • Matthew 6:34 So do not worry about tomorrow: tomorrow will take care of itself. Each day has enough trouble of its own.

5-Prayers for our daughters

Let her learn early in life that to obey You, God, is the best way to the life her heart truly desires, (1 Samuel 15:22).

May she find comfort in Your ability, God, to reach her, hold her, and rescue her, (2 Samuel 22:17-18).

Let her find confidence in You, God, even when hard times come and she doesn’t know what to do, by keeping her eyes fixed on You, (2 Chronicles 20:12).

May she keep herself under control and not give full vent to people and situations that anger her, (Proverbs 29:11).

Let her walk in the security of Your assigned worth to her. Give her a strong work ethic and health to accomplish all her tasks. Give her a heart that desires to extend her hand to those in need. Protect her for the right husband, a man of respect and godly honor. And let her be a woman of joy and laughter whose Christ-centered character is what makes her most beautiful, (Proverbs chapter 31).

MOLESKIN:

ANNOUNCEMENTS:  

It is also @Pringle’s born on date.  And Amelia Earhart and J-Lo’s. I learned the Earhart fact thanks to @Kentucky’s BB from today.

To Infinity and Beyond

THE SCENE: Low 70’s but a beat steamy; perfect beat down weather

WARM-O-RAMA: 4ct SSH (IC) x 25; 4ct Plank Jacks (IC) x 10; 4ct Iron Mikes (IC) x 5

THA-THANG: Mosey toward upper lot in figure 8 pattern stopping for plank jacks and squats at various intervals.

Infinite pain stations in upper lot – 6 cones spread out in upper lot creating a figure 8 course, PAX ran (OYO) to each cone and performed the workout listed – began at 20 reps and reduced by 1 at each cone; Cone 1: SSH, Cone 2: BBS, Cone 3: Plank Jacks, Cone 4: Iron Mikes, Cone 5: Squat Jumps, and Cone 6: Carolina Dry Docks.

Saint Patty Circle of Pain – PAX spread out around short brick circle wall; round 1: 1 HIM at a time performed 5 dips while the rest of the PAX did jump ups/step ups; Round 2: 1 HIM ata a time performed 5 incline merkins while the rest of the PAX did dips (or squats once arms were dead).

Bonus push – Indian plank train headed back toward AO; all PAX lined in single file line doing plank, HIM at 6 runs to front of line and resumes plank, rinse and repeat to move the train forward; paused for Rocky Balboa’s for 90 seconds; mosied back through the figure 8 circuit near AO pausing occasionally for plank jacks, SSH, and LBC.  Arrived back at the AO with just enough time for some cherry pickers to end with a stretch.

MARY: No time for this.

CIRCLE OF TRUST/BOM: Rambled a bit about the weight and magnitude of standing before other men and proclaiming the words given to us by our Almighty God, Savior, and Heavenly Father – humility should be felt and care should be had.  Mentioned the imperfection of those sharing wisdom in our worlds, whether it is CNN, FOX, or Snapchat… they do not know all and are sinful people with bias.  The only perfect man with all truth was Jesus and He is our only hope.  So instead of seeking wisdom and guidance and opinion-verification from sinful, passing men, we would do better to humble ourselves before a benevolent and grace-filled Heavenly Father.  Shared Psalm 139:23-24. Prayed for mercy, grace, and healing in our communities and throughout the whole world.

ANNOUNCEMENTS:

Coffeeteria to follow at Dunkin on Cedar Bluff.

25s on the 26th

THE SCENE: Just about perfect for running around.
F3 WELCOME & DISCLAIMER:  Aye-Corona.  I’m not a medical professional.
WARM-O-RAMA:
Straight into it with the Side Straddle Burpee Block of Fire.  PAX do SSH IC while each HIM goes in turn to grab a CMU from the pile and rejoin the group with a Burpee flourish.  This was worse than Cat-Gut’s birthday.

THA-THANG:
25s around various spots of the Asylum:
AO: Blocky Balboas (4ct) / Asymetrical Merkin (1 ct)
Corner 1(Top of block paved lot): BBS / Hello Dolly (4ct)
Corner 2 (other end of block paved lot): Plank Jacks (4ct) / Crab Jacks (4ct)
Corner 3 (Top of Circus Maximus) : Upright Humper (Al Gore’s Calf Raise) (4ct) / Iron Mike (2ct)
Corner 4 (Bottom of Circus Maximus): Captain Thor (up to 4 => 20, 3 =>15, etc.) / Reverse Crunch
Pavalon: Dips / Table Rows
Back to the AO and round again.
We did three laps and finished with the last set of Balboas and Merkins.

MARY:
Time to tidy up with Freddie’s Ring of Big Boy Block Return.  PAX do Bicycle Race (Freddie Mercury’s to said song with a Big Boy on every Bicycle/Bike) while putting the blocks back in turn.  We went through the song twice to get all the blocks away.  It’s a 3:00 song.

COUNT-OFF & NAME-O-RAMA
Fortunately only 9 HIMs, or we might have needed a third repeat of the song!
CIRCLE OF TRUST/BOM:
I’ve been struggling to adjust to the new normal.  I lost my way mentally in March and April.  Getting back out in the gloom really helped anchor me once more and I’m feeling better about myself.  Thanks to my brothers for that.

Hub and Spoke

The Scene:

64 degrees and Glorious

F3 Welcome and Disclaimer:

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama:

6 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

6 curtsy lunges

10 tempo merkins

5 burpees OYO

Tha-Thang:

Freestyle Mosey to the back parking lot (Q calls out different run variations such as karaoke, Bernie, mosey, tree touches, sign touches, manhole cover touches, etc.

8’s 

7 broad jump to high knee back peddle

1 Mountain climber taps (2-count)

…

…

1 broad jump to high knee back peddle

7 mountain climbers taps (2-count)

 

Freestyle Mosey to hidden CMU pile pick up your new best friend and mosey to the lot by the bridge in All Saints Park. some CMU squats and presses we’re had on the way. 

Hub and Spoke workout 

Hub is 5 CMU Swings to Jump w/ weight (Modify w/ deadlift) then take CMU with you to each station

Spoke 1- 50 SSH

Hub 

Spoke 2-50 Shoulder taps

Hub 

Spoke 3-100 Freddy Mercury’s

Hub 

Spoke 4- 25 Imperial Walkers

Hub 

Spoke 5- 20 Curtsy Lunges (10 each leg)

Hub 

Spoke 6- 25 Merkins

Everyone got 1 round

Finished with 5 CMU swings and presses as a group

 

Take CMU’s back to the pile with some squats and shoulder to shoulder presses along the way and mosey to the beginning of the Shamrock Road

 

Shamrock Road 

At every third shamrock on the ground different exercise is called out by different PAX for 15 reps working our way up the road to the AO parking lot. 

15 BBS

15 Monkey humpers

15 Pickle pounders

15 American hammers

15 Freddy Mercury’s 

Mary:

No time

COUNT-OFF & NAME-O-RAMA:

13 HIMs 

COT/BOM:

Remember to keep God at the center of your life (Hub), no matter where we go or who we interact with (Spokes) we need to make sure we consistently return to Him and keep Him at the center of everything. 

MOLESKIN:

ANNOUNCEMENTS:

SHAMROCK Acronym

THE SCENE: 60F – Perfect Weather for a beatdown

F3 WELCOME & DISCLAIMER

Fitness, Fellowship, Faith, Free, Here on Own Volition, Not a Professional, Modify as Needed, Have Cell Phone, Keep Social Distance and Respect Others Space

WARM-O-RAMA:

Lots of ideas on what to name AO – ultimately choosing Shamrock.   While Mermaid gave some history on the shamrock during the inaugural workout wanted to share an alternative meaning today.   SHAMROCK is also an acronym for today’s workout.   Shoulder, Hamstrings, Abs, Merkins, Running on Catholic Knoxville

Cherry Pickers IC, Windmills IC, Grady Corns IC, Failure to Launch IC, Hello Dolly IC, Tempo Merkins IC, High Knees / Burpee

THA-THANG:

Mosey around campus stopping along the way to try out some evil spawn children of the Motivators.   The Shouldivator, The Hamstringivator, The Abivator and Merkivator.

Shouldivator – Baby Arm Circles, Overhead Claps, Seal Claps (From 8 IC)

Hamstringivator – Squats, Twinkle Toes, Monkey Humpers (From 8 IC)

Abivator – Big Boys, Little Baby Crunches, Gas Pumps (From 7 IC)

Merkivator – Wide, Normal, Diamond Merkins (From 5 IC)

Mosey to the CMU pile and picked out a CMU friend for the morning.   Brought them to the parking lot.
10 Reps of Each – Overhead Press (Shoulders); Goblet Squats (Hamstrings); Heavy Freddy (Abs); Walkover Merkins (Merkins).  Leave the rock and run to end of parking lot row and back.   Take CMU to next parking lot row and rinse and repeat adding 5 reps at each row.   Continued until we ran out of time.

MARY: N/A

COUNT-OFF & NAME-O-RAMA
11 HIMs were Mondivated

CIRCLE OF TRUST/BOM:

My brother wrote a very thought provoking post on Facebook the other day that I thought was worth sharing pieces of this morning.   The topic was “What if We’re Wrong.”

What if what we hold dear is wrong, what if the point of view we militantly protect, is actually wrong.   Now, I can understand how you can be wrong but me?   But me, I’ve done my research.    I’m smart.   I went to college, wrote papers, traveled the world,  have friends that don’t look like me.   Therefore, I must be the right one.    Obviously, that all is idiotic and sounds as stupid in writing as it does speaking it to you this morning.    But seriously, how often do we consider if we are wrong?

How often when discussing something with someone do we come to the conclusion we see things with different lenses and ultimately agree to disagree.    Both probably leave the conversation still convinced their lens is a little clearer and the other one still doesn’t see quite right.     So what does it feel like to be wrong?     Sucks, hate it, embarrassing, wind kicked out from under your feed, eat crow, are all typically answers.   But what if I told you that is what it feels like to finally DISCOVER that you are wrong.     When you ARE wrong, but don’t know it yet, it feels exactly like when you are right.    Stop and think about that…how often do we every consider that we might actually be wrong, that we might not fully understand the complexities of the topic.    Even when the evidence is overwhelming, our pride normally wins and doesn’t let us concede.

Remember From Matthew 7.   1 “Do not judge, or you too will be judged. 2 For in the same way you judge others, you will be judged, and with the measure you use, it will be measured to you.  3 “Why do you look at the speck of sawdust in your brother’s eye and pay no attention to the plank in your own eye? 4 How can you say to your brother, ‘Let me take the speck out of your eye,’ when all the time there is a plank in your own eye? 5 You hypocrite, first take the plank out of your own eye, and then you will see clearly to remove the speck from your brother’s eye.

I just encourage you to reflect on this as you engage in conversations with your friends with challenging topics in the coming days and weeks ahead.

 

MOLESKIN:
Prayers for the world and families this week.

ANNOUNCEMENTS:
No Announcements