F3 Knoxville

Tag: Hammy

It’s not a burpee

THE SCENE: Crisp n full moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Ssh x 20

tempo squats

merkins

gas pumps

body builders
THA-THANG.

  • 20:1 of 3 exercises
  • Bodybuilder, froggie squat, gas pump
  • Start with 20 reps of each until you get to 16 reps of each , then run 1/4 mile loop
  • Repeat exercises w reps from 15-11, run
  • We got to 11 and time was up but w time permitting , you would go to 1 rep of each …

MARY 

no time
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
Being grateful . What are we grateful for during this time?
MOLESKIN:
As promised , no burpees….
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Getting Back to the Basics

THE SCENE: 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Arm Circles x10 IC (each direction)
  • Imperial Walkers x10 IC

THA-THANG:
Split into two groups since we had 12. Moses took half and I took the other. One group ran to Mt. Suckmore while the other went to the Educator.

Start at the bottom of the hill, do 10 reps, run to top and do 9, back down and do 8, etc…. get all the way down to 1. Then move onto the next exercise and start the rep count over.

  • Merkins
  • BBS
  • Burpees
  • Squats

MARY:
Return back to AO and repeat the following until time is up: (roughly 5 minutes)

  • 20 BBS
  • 20 Flutter kicks (4 count)
  • 20 Hello Dolly’s (4 count)

COUNT-OFF & NAME-O-RAMA
12 men showed up for the return of F3!
CIRCLE OF TRUST/BOM:

From Jeremiah 31:2 – “The people who survived the sword found grace in the wilderness”.

We have all been under a new “sword” with some changing job situations, being at home more often around spouses and family, and being restricted to where we can go. It’s hard to adjust to, but we will find our grace in the new wilderness we are experiencing through God.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

StayAway

THE SCENE: Mid 50s and wet
F3 WELCOME & DISCLAIMER

We had one FNG – Postpone

WARM-O-RAMA:

  • 25 Side Straddle Hops
  • 6 Cherry Pickers
  • 15 four count Merkins

THA-THANG:
Suicide Style workout.

Block and Bear from Baseline to first cone, Bernie back to baseline, Karaoke back to block and block and Bear to next cone, once the block is at the last cone pick it up and carry back to baseline to start next round.

 

Odd Rounds: Preform exercises at baseline

  1. 20 Incline Merkins
  2. 20 Iron Mikes
  3. 20 Merkins
  4. 20 Jumping Squats

 

Even Rounds: Preform exercises at Cone with Block

  1. 30 curls
  2. 30 Tricep Extensions
  3. 30 Overhead Presses
  4. 30 Bent Rows

MARY:

  • 20 Clover and Stems (On your six, extend arms and legs out like a four leaf clover, then   perform a “V Up” to create the Stem)
  • 30 second low plank
  • 15 Clover and Stems
  • 45 second low plank to finish time

CIRCLE OF TRUST/BOM:
With the Covid-19 scare, keep your distance. It is not air born, it is transmitted from person to person. Please only get the supplies you need, leave some for others that really need it. Do not take baby wipes if you do not have a baby. Everyone needs to do their part to help. If later it seems like everyone “Over Reacted”, then it was a success.

JUCO Redux

THE SCENE: 54 degrees F, 81% humidity, dark
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Walkout merkin plank stretch with Peter Parkers, Windmills
THA-THANG:
Dora:

Partner #1 starts the following:

  • 200 CMU thrusters
  • 200 CMU curls
  • 200 CMU triceps extensions
  • 200 Merkins

Partner #2 runs to the scrapyard, performs 20 WWII sit-ups and either 5 pull-ups or 10 inverted pull-ups, runs back, and then swaps with Partner #1.  Restart at thrusters if time allows.

MARY:
20 box cutters, 30 crunches, 15 box cutters, 20 crunches, 10 box cutters, 10 crunches, 5 box cutters, 0 crunches.
COUNT-OFF & NAME-O-RAMA
12 HIMs in attendance
CIRCLE OF TRUST/BOM:
I remember a tour of our smelting operations of Tennessee Operations of ALCOA in 1992 by the president, the technical director (Dick Taylor), controller, and the process technology director.  It was a time to strut our stuff … and to get raked over the coals.  The local management team assembled with the visiting entourage for a wrap-up late in the day to receive feedback.  At one point, Dick Taylor asked Rhea Miller, the carbon plant manager, if he knew that the ceiling of the carbon plant was painted blue at the Massena, New York plant.  The carbon plants are typically a very dusty environment with very fine carbon dust everywhere including the air.  Spending just 15 minutes inside without a respirator will have you blowing black snot for a day or more.

So, lets get back to the question about the blue ceiling in Massena.  Before Rhea could answer Dick’s question, Smelting Manager Dave Musi, quickly stated, “Well, Dick, how do you know that the ceiling in our carbon plant isn’t painted blue?”  Things were quiet for an uncomfortable amount of time … at least long enough for Dick’s face to return to its natural color.

Jesus knows our true colors.  He knows everything about us. As the Bible tells us in Isaiah 64:6, “All of us have become like one who is unclean, and all our righteous acts are like filthy rags; we all shrivel up like a leaf, and like the wind our sins sweep us away.” or in Romans 3:10, “As it is written: “There is no one righteous, not even one;”.

In spite of that, Jesus came to live among us and to provide salvation to all who profess Him as Lord and Savor.  He will wash away our darkness and make us clean.  Two verses that should give us all hope and peace are 1 John 1:7, “But if we walk in the light, as he is in the light, we have fellowship with one another, and the blood of Jesus his Son cleanses us from all sin.” and 1 John 1:9 “If we confess our sins, he is faithful and just to forgive us our sins and to cleanse us from all unrighteousness.”

Confess our sins and walk in the light as we are instructed.  The rewards are worth it.

MOLESKIN:
We pray for Butterfingers’ dad as he recovers from a stroke.  Initial prognosis is very good.
ANNOUNCEMENTS:
3rd F at JUCO on March 28th starting at 7:00 am.

Spring Forward 20 Hills

THE SCENE: Bright and sunny.  The sky was clear and the air was brisk.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Arm Circles

Tempo Merkins

Shoulder Taps

High Knees and Skips around parking lot
THA-THANG:
Started on top of Butterfingers’ hill.  We did 20 merkins at the top and 20 squats at the bottom.  We reduced the merkin and squat rep each time we ran up the hill.  Total of 210 merkins and squats if completed.

MARY:

COUNT-OFF & NAME-O-RAMA
Butterfingers, Espy, Hammy, Fins, Drifter, Smoke, KY
CIRCLE OF TRUST/BOM:
Colossians 1:9-13

9 For this reason, since the day we heard about you, we have not stopped praying for you. We continually ask God to fill you with the knowledge of his will through all the wisdom and understanding that the Spirit gives,[a] 10 so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, 11 being strengthened with all power according to his glorious might so that you may have great endurance and patience, 12 and giving joyful thanks to the Father, who has qualified you[b] to share in the inheritance of his holy people in the kingdom of light. 13 For he has rescued us from the dominion of darkness and brought us into the kingdom of the Son he loves,
MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A