Hamm – Page 4 – F3 Knoxville

In Communicado

March 20, 2021 Natty

THE SCENE: Cold 33 degrees, clear and Godly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Jim Thorpes, Little this & that, OH Claps–>Seal Claps–> behind the back claps–>(B) Baby arm circles
THA-THANG:
Run to track (3 rounds)

Run 1 lap and head to bleachers
11’s Dips & Monkey Humpers then head to field
End Zone- 5 8ct. man makers (bear crawl to each point for R1)
25 Yd- 25 Mtn. Climbers
50 yd- 50 American Hammers
75 yd. 75 Imp Sqt. walkers
100 yd. 100 Smurf Jacks
R2- run lap around track then head to bleachers- run full set take 2 steps at a time up and 1 down
EZ- (5) Burpees (Bunny Hop to each post)
25- Merkins
50- Crab Position Hip Thrusters
75- Bonnie Blairs
100- OH Claps
R3- Run lap and do half set of bleachers (2/1- as before)
EZ- Suicides (6)
25- Superman’s
50- Bird Dogs
75- Air Press Squats
100- SSH
Lunge 100 yards and mosey back to AO

MARY:
20 Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Hamm, Colonel and new FNG named Geppetto
CIRCLE OF TRUST/BOM:

Communication- from my mentor Dr. Michael McIntyre

If someone doesn’t understand you, it’s not their fault — it’s yours.
You can’t explain something you don’t understand, and you don’t understand something you can’t explain.
Use the words your audience uses.
Before you tell someone they’re wrong, tell them they might be right.
The more interested you are, the more interesting you’ll be.
The things you remember saying are different than the things others remember hearing from you.
People will forget what you said, people will forget what you did, but people will never forget how you made them feel.
What you do speaks so loudly, I can’t hear what you’re saying.
The tone is the message.
Knowing when to stop talking is a skill.

MOLESKIN:
Prayers for Herbie and his struggles, and thanks for voicing them…we all have them. Colonel’s aunt’s new foster kids and all like them need prayers and the struggle for the caregivers that work so hard to provide for them.
ANNOUNCEMENTS:
No OYO’s this next week…all together work to help mentally grow us all. I challenge everyone to keep trying to spread the Word of F3 and bring some more FNG’s to the fold. Our iron has dulled and we need to be sharper

Inverse

March 6, 2021 Hamm

THE SCENE: a cool 33 with a slight north wind and very little clouds.
WARM-O-RAMA:

SSH, LBAC, Dirty Dawgs, Nolan Ryans, Marine Corps Pushups, Cherry Pickers, Moroccan Nightclubs, Right over left leg stretch and inverse, One lap around parking lot.
THA-THANG:
Mosey over to a Bermuda Triangle: 1 Burpee and Bear Crawl to 2nd cone, 2 Burpee & Bear Crawl to 3rd cone. 3 Burpee and Bear Crawl Back to original Cone, Rinse and Repeat X 2,
Mosey over for a break (aka 2 Minute Wall Sit)
Mosey across the street for BLIMPS (5 Burpees, 10 Lunges, 15 Imperial Squat Walkers, 20 Merkins, 25 Plank Jacks, 30 Squats)
Mosey over to break area (aka 2 minute wall sit)
Mosey over to Q’s POV and retrieve F3 Deck of Cards where each HIM draws one card and the exercises are performed continuously as each HIM calls out exercise which culminated in a 200 Yard Sprint followed by a break (aka 2 minute wall sit)
Mosey back to the area for BLIMPS again
Followed by a break (aka 2 Minute Wall Sit)

Mosey back to A/O

MARY:

Flutter Kicks
Hello Dolly’s
LBC’s
Captain Thors
Boat/Canoes
Freddy Mercury’s

COUNT-OFF & NAME-O-RAMA
We had 9: Hamm (the Q), Colonel, Herbie, Natty, Belding, Biohazard, Simmons, Fob and a FNG (Inverse)
CIRCLE OF TRUST/BOM:
We prayed for problems presented by HIMS
MOLESKIN:
We are in a war. Life is not a playground but a battleground and that battle largely takes place within. We have enough to contend with under the hood. The struggle is to live by the Spirit and not the Flesh (Romans 7)
ANNOUNCEMENTS:
Nothing Mentioned.

Warm Your Nuts

November 3, 2020 Natty

THE SCENE: Clear and a cool 34 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Happy Jacks x 8 IC, Cherry Pickers x 10 IC, Good Morning Abbey’s x 10, T Plank Arm circles x 10 each direction (B), Boxer Victorious w/ Brix x 10 IC
THA-THANG:
Indian Run Mosey to Back lot (weave in / ot) alternating arms OG, out to side, curls with Br

Seven station cone workout:
1) 8 CT Man makers x 10 Lunge to Station 2) Crab Clap (B) with Brix x 10 –> Broad jump to 3) Squat Thrusters w/Brix x 10–> Broad Jump to 4) BBS x10 double brick –> Brix Bear Crawl to 5) Merkin double arm raise w/brix x 10 –> High Step to 6) SLR to Brix (B) x 10 –> Lunge to 1) Repeato
Mosey Back to AO

MARY:
Freddy Mercury x 40 IC, Gas Pumps x 15 IC, Superman’s x 20, Flutters x 25 IC, Crab Reachers x 15 IC, Captain Thors, LBC’s x 15
COUNT-OFF & NAME-O-RAMA
Natty, Herbie, Fast n Easy, Simmons, Hamm, Biohazard, Mr. Wedgie, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Make your voice heard but be respectable
MOLESKIN:
Pray for the Nation
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Tour de Brickyard

August 20, 2020 Natty

THE SCENE: comfortable with mod humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 Burpees, 5 Good morning Abbey’s, Plank Jacks x 20, SSH x 25, Tempo SQTS x 10, Moroccan Night Clubs x 20
THA-THANG:

Mosey to Rock Pile

Pick a rock and then do 5 Burpees, 10 Mkns, 15 Front Press with a twist with rock (B) x 15, 25 OH Press with rock

Mosey to Massage Parlor and do 10 Squats (basically to get the pokeys caught up)
Mosey to the Banks and do 15 Carolina Dry Docks
Mosey to Life house lot and do 25 Triceps ext oH, 25 Upright Rows, 25 OH press all with coupon thenleave coupon under sign
Mosey to back lot–do 5 Burpees
Mosey to Track and perform 25 calk raises on the stairs
Run 2 laps around the track
at finish perform 20 OH claps
Mosey back to lifehouse to p/u coupon
Bernie to next stop (where we park)
25 Lunges w/ coupon–>25 BBS w/ coupon–> 25 curls w/ coupon
mosey to rock pile to return it and do 5 8CT Manmakers
return to AO (Simmons & Oscar sprinted)

MARY:
Supermans x 10 IC, 10 Press Ups, 20 Gas Pumps IC, 15 Hello Dollies IC, 20 Flutters IC, 10 Grasshoppers IC, 20 Freddy Mercury IC, 1 Boat Canoe
COUNT-OFF & NAME-O-RAMA
7 awesome Dudes: Simmons, Herbie, Oscar, Fast n Easy, Hamm, Tractor, Natty
CIRCLE OF TRUST/BOM:
Be somebody who makes everybody feel like somebody!
MOLESKIN:
Prayers for Fast n Easy (currently Slow n Steady) to mend from Rona, TRactor having to let someone go- give him courage & compassion, and the Powell Church congregation in the loss of GW, their former pastor
ANNOUNCEMENTS:
Please join to help Tuba’s wife on Saturday as she moves without Tuba, while on one of his 7 jobs.

Speak Up Lead the conversation

August 13, 2020 Natty

THE SCENE: Super humid and sticky, but clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x 10 IC, Windmills x 8 IC, Standing SLR’s x 5 (B) IC, Standing single leg circles FWD & BWD IC (B), Tempo Squats x 10.
THA-THANG:
Mosey to track

Run 400 meters and finish Lap 1 with: 15 Burpees, 15 BBS, 15 SQTS, Lap 2- 10 Burpees, 10 BBS, 10 SQTS, Lap 3- 5,5,5 of each

Finish with complete set of Bleachers stairs up and down and OYO exercise until group is through

Goal Line:

ROUND 1: 25 MKNS–> crabwalk 30 yds –> 50 OH Claps sprint backwards sprint to the goal line and finish with 5 8CT Manmakers

ROUND 2: 25 Jump SQTS–> Bear Crawl 30 yds–> 50 OH Press backwards sprint to the goal line and finish with 5 8CT Manmakers

ROUND 3: 26 SC Mtn Climbers–> Duck Walk 30 yds–> 50 SSH backwards sprint to the goal line and finish with 5 8CT Manmakers

Mosey back to AO

MARY:
Gas Pumps x 20 IC, Crab Leg alt foot touches x 20 IC.
COUNT-OFF & NAME-O-RAMA
Natty, Hamm, Tractor, Oscar, Herbie, Suave, Biohazard
CIRCLE OF TRUST/BOM:
discussion about having the courage to speak up when remaining silent is not enough
MOLESKIN:
Prayers for teachers, parents, students in school starts in the midst of pandemic, prayers for Tractor’s wife & her job search
ANNOUNCEMENTS:
Someone teach A-Rod how to tell time as well as warm up the old guys.