F3 Knoxville

Tag: Flower Pot

Shamrock – Prayer Run

THE SCENE: 34F at Shamrock
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25 OYO

Freddy Mercury – (IC) 4 CT x 10

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to each line and do 2 Peter Parkers for 20 total

Round 2: Crab walk with 3-5lbs rock on stomach to each line do 20 American Hammers single count, utilizing rock as your hammer. 

Mosey – stop for Irkins, Dips and squats on sidewalk

Mosey to the CMU pile and circle up: 

If you finish early you choose an Ab exercise that everyone does while we wait for the six. 

#1: 25 Bench Press, 25, Curls, 25 rows

Pray for our leaders ( in office, pastors, bosses ) while we run a lap

#2: 50 Bench Press, 50, Curls, 50 rows

Pray for someone who is on your heart ( wife, girlfriend, family member or friend ) while we run a lap

#3: 75 Bench Press, 75, Curls, 75 rows

Pray for you ( have an honest time of reflection with God about yourselves ) while we Mosey back to the AO

Lunge to each line and do 5 squats for 50 total

COUNT-OFF & NAME-O-RAMA
13 HIMS including 1 FNG “Nanner”

Anchorman, Baby Boomer, Betty, Curveball, Finger Food, Flower Pot, Hurl, Jenner, Mermaid, Nadia, Pringle, Waxjob, Nanner

CIRCLE OF TRUST/BOM:

Prayer. I felt called to exercise my communication with God today. I’m great at praying with my family at the dinner table and with my kids at night before bed. During the day I tend to put God on mute and I always kick myself for not praying more. 

1 Thessalonians 5:16-18NET

16 Always rejoice, 17 constantly pray, 18 in everything give thanks. For this is God’s will for you in Christ Jesus.

MOLESKIN:
Betty’s wife – newborn recovery.  Baby Boomer’s kid with broken leg.

 

Pre Halloween Mullets and Treats

THE SCENE: Crisp and Clear Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Tempo Squats, baby arm circles forward & Backward, shoulder stretches
THA-THANG:

Mosey to CMU pile
Grab 2 cmu’s, one for each hand
four corners have exercises, rinse and repeat at each corner
farmer carry between each station
corner 1 arms
25 curls
20 Alpos
15 Tri extensions
Corner 2 legs
25 Squats
20 Lunges
25 calf raises
Corner 3
25 shrugs
25 vertical bench press
10 each single arm rows from plank
Corner 4
20 dips
20 deep merkins
20 straight leg dead lift

Sparrow (11 years old) called out Cheatsheet (51 years old) for not doing a leg exercise.  Cheatsheet became animated and talked a bunch of trash.  Sparrow challenged Cheatsheet to a race, so after the workout was over, we did about a 100M sprint where Cheatsheet narrowly edged out Sparrow.  Cheatsheet was going crazy, and we reminded him that he beat an 11 year old in a race.  Good times were had by all!!!


MARY:
No time for poor Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are living in a world where God is not put first, and the world suffers from the works of the flesh.  We need to make God a priority, and exemplify the Fruit of the Spirit.
MOLESKIN:

ANNOUNCEMENTS:

A Year In The Making

THE SCENE: A comfortable mid-50’s fall morning

WARM-O-RAMA:
4ct SSH (IC) x 25; 4ct Tai Fighters (IC) x 10 – forwards and reverse; 4ct Starfish Crunches (IC) x 10; 4ct Plank Jacks (IC) x 10; Mosey to the CMU pile in the alley

THA-THANG:
A killer few rounds of fun to be had:

Before beginning the first round of pain, murder bunnies for 25 yards and then rifle carry CMU back to starting line.  Repeat murder bunnies and rifle carry between each round and to finish off the killer workout.

Round 1: Alternate between exercise 1 (CMU dead lifts) and exercise 2 (SSH’s) running 25 yards between each set of reps.  Perform 5 reps of exercise 1, run 25 yards and perform 20 reps of exercise 2, then run back to starting line.  Now perform 10 reps of exercise 1, run 25 yards and perform 15 reps of exercise 2, then run back to starting line.  Perform 15 reps of exercise 1, run 25 yards and perform 10 reps of exercise 2, then run back to starting line.  Last set perform 20 reps of exercise 1, run 25 yards and perform 5 reps of exercise 2, then run back to starting line.

Round 2: Similar 4 sets of 25 total reps.  Exercise 1 is CMU bentover rows and exercise 2 is merkins.

Round 3: Similar 4 sets of 25 total reps.  Exercise 1 is CMU squat thrusters and exercise 2 is mother earth burpees.

Return the CMU’s to the pile.

MARY:
Indian run formation to head back toward AO but start with planks instead of running.  6-man sprints to the front and resumes plank then next HIM in the rear sprints to the front – rinse a repeat as the formation inches toward the AO.  After much growing and clamoring, switch to Al Gores.  After a little more ground is gained, switch to Rocky Balboas.  Once the AO is close enough to smell it, switch to SSH’s.  Finally a jailbreak leads the PAX back to the AO just in time for a speed round of 10 SSH’s then 10 merkins back and forth in AMRAP/OYO fashion until the Q draws to an end.

CIRCLE OF TRUST/BOM:
Psalm 20:7 “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”  Election next week has many divided and pitted against each other and causing undue stress and worry.  Trust in the Sovereign Almighty and know that He is in control – no matter the results of the election.  Do your civic duty and vote, but trust God for the result.  Join me in prayer on Tuesday while others watch the polls.  2 Chronicles 7:14 “If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.”

 

Opt-In at Shamrock

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
69 ℉ 99% 71 ℉ 3.1 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
10-15 Double bounce Squats.
THA-THANG:
Mosey to main parking lot.  While running laps, each lap PAX has to complete exercise from below list.  First lap, however, was 50 burpees.  So, 50 burpees while doing lap.  Then next laps were as chosen from below list.

Chest Arms
120 Merkins
75 Dive Bombers
100 Carolina Dry Docks
60 Jumping Spiders
100 Diamond Merkins
Legs
150 Squats
100 Monkey Humpers
80 Bonnie Blairs (Jumping Lunge)
150 Calf Raises
Core
75 BBS
80 LBC
100 Pickle Pounders
75 Box Cutters
80 Dolly Partons
60 War Hammers (BBSU with Amer Hammer at Top)

Mosey to coupon pile.  Grab a CMU.  Lined up on edge of parking lot. Gorilla Complex.  As many rounds as possible.  All with CMU except Merkins and Mosey.

  • 8 Curls
  • 8 High Pulls
  • 8 Overhead Press
  • 8 Tricep Extension
  • 8 Merkins – sans CMU
  • Mosey to other side of parking lot and back.

At time, recover and mosey back to AO.
MARY:
2 minutes of ab work including:
30 Flutter Kicks
15 Dolly Partons
25 or so Bicycles ending at high rep rate.

COUNT-OFF & NAME-O-RAMA

18 HIMs
CIRCLE OF TRUST/BOM:
Kyle Korver is an 18 year veteran of the NBA.  He wrote an article entitled ‘Privileged’ back in April of 2019.  The article tells of his relationships with his fellow players and talks of his thoughts concerning the Privilege he has because he is white.  The privilege is described as the ability to opt-in or opt-out when it comes to things related with Black Lives Matter.  I appreciated reading it.  Kyle Korver – Privilege.
MOLESKIN:
—
ANNOUNCEMENTS:
Hardship Hill work day this coming Saturday.  See Slack for details.

Duck Duck Goose

THE SCENE: Wet and steamy 70’s

WARM-O-RAMA:
4ct SSH x 25 (IC); 4ct Tai Fighter Combo (forward, reverse, front clap, and overhead clap) x 10 (IC); 4ct Plank Medley (plank jacks, shoulder taps, Catalina wine mixers, and merkins) x 7 (IC); Temp Squat Jumps x 7 (IC)

THA-THANG:
Don’t stop the fun… Indian-style: PAX mosied over to back corner of high school and formed a COVID-friendly single file line along the curb; Exercises began and 6-man sprints to the front while PAX moves; Next HIM follows suit and so on and so forth making our way ultimately around to the AO; AMRAP exercises performed along the way as a group were 1) Rocky Balboas, 2) Merkins, 3) Big Boy Sit Ups, 4) Squat Jumps, 5) Carolina Dry Docks.

Group paused half way for a little F3 Duck, Duck, Goose (Dora-style)… PAX formed a COVID-friendly circle and each worked OYO to finish 100 Iron Mikes (Q accidently called them Magic Mikes), 200 Carolina Dry Docks, and 300 SSH; meanwhile each HIM would run around the circle back to their starting point and then the next HIM would take a lap; much panting and groaning followed.

Continued the Indian-style conga line back toward the AO: Again the PAX performed AMRAP exercises while 6-man kept advancing to the front; group exercises were 1) SSH, 2) Lunges, 3) Rocky Balboas, 4) Lunges; PAX paused just before reaching AO and ran some 40yd sprints back and forth with 5 merkins on each end (AMRAP and OYO).

MARY:
Alternated 10 merkins then 10 SSH for about 3 minutes (OYO)

CIRCLE OF TRUST/BOM:
Talked about the unique benefits of flying in V-formation as geese: 1) Group can fly 70% farther than an individual goose using the same amount of energy, 2) If they fall out of formation, they quickly realize the benefits of the group, 3) Leader of the formation rotates back and each goose takes a turn leading, 4) Each goose honks to encourage the group to push beyond their limits and remind others they are there, 5) If a goose is injured or sick and falls out of formation, at least two of the geese will drop out with them to encourage them and protect them while vulnerable.

Talked about the parallel between geese and F3 PAX.  Talked about Genesis 2:18 and how God declared “it is not good for man to be alone”.  Paired that with Galatians 6:2 that says we should “bear one another’s burdens, and so fulfill the law of Christ”.  Encouraged the PAX to be like the geese and lead, encourage, and help those in their sphere of influence.  Encouraged those hurting or isolated or struggling to reach out for help – if no one else, call me – and that there were men in the circle that would step up for them.