F3 Knoxville

Tag: Hammy

Pu Pu Platter Workout

THE SCENE: 37 degrees F, 99% humidity, stars out.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little baby arm circles, Big baby leg circles, Cherry pickers
THA-THANG:

Grab a CMU and head over to Mt. Crumpit. Drop the CMU at the base and mosey over to the trail split near the fountain.

Starting at the right side trail branch run to Lightpole #1 and do 1 merkin. Run back to start and do flutter kicks.  Run to #2 Lightpole and do 2 merkins, run down to start and do flutter kicks, etc.  After #6 run to Lightpole #5 to do 7 merkins and continue to work down to Lightpole #1 to do 11 merkins.

Flutter Kick (4 cnt) x 6

1    Merkins    11

2    Merkins    10

3    Merkins    9

4    Merkins    8

5    Merkins    7

6    Merkins

Starting at the left side trail branch do the same routine as above except insert Burpees and Big boy sit-ups in the routing.

Burpees x 3

1    BBS    11

2    BBS    10

3    BBS    9

4    BBS    8

5    BBS    7

6    BBS

Mosey to the base of Mt. Crumpit and partner up for the following Dora

50 Thrusters

100 Swings

150 Curls

200 Floor Presses

The ascent sequence to the top of Mt. Crumpit was:

Bear Crawl/Run

Bernie/Run

Run

Bear Crawl/Run

Bernie/Run

Run

The beatdown ended up being like a Pu Pu Platter – a sampling of lots of stuff but not finishing everything.

MARY:
Box cutters, LBCs
COUNT-OFF & NAME-O-RAMA
9 HIMs and one 2.0 (Webelo)
CIRCLE OF TRUST/BOM:

Philippian’s 4:6-7 (NIV)

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. (And when you endeavor to do so, He will bless you with health, prosperous days, and level pathways. He will endear you toward all and long will be your days on earth.) And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

OK, so the part in parenthesis is not actual biblical text.  That part is too often what the world wants us to believe about our relationship with God.  Rather, the last sentence sums it up.  God will protect our heart and our mind so that we may not let the things of this world influence our emotions and our thought.  And peace shall reign forever and ever.

MOLESKIN:

ANNOUNCEMENTS:
Special beatdown on Saturday followed by breakfast at Drifters.  Coats for the Cold.  Bring them to the AO.

Sprinting is the New Jogging

THE SCENE: A clear brisk morning.  Upper 30s?
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 25 Side Straddle Hops
  • light jog to end of both basketball courts
  • Butt kicks to end of one basketball court, high knees back
  • Lunges to end of one basketball court, mummy kicks back

THA-THANG:
Had each HIM pair up with another with similar speed.  Then separated the pairs into two team for a few sprinting/running competitions.  Loser of each competition had to do 16 burpees.  The winner did side straddle hops until the other team finished burpees.

  • Game 1: Chase or be chased – one member of each team starts running with a baton around both basketball courts and hands off the baton to the next member.  The object of the game is to catch the other team.  Those not running were to do side straddle hops until their turn.
  • Game 2: The building blocks of F3 – Each team had one HIM run to the far end of the basketball courts where there was “F3” built out of 20 Duplos.  The object was to return each block, one by one, to the other side and reassemble the “F3”.  Teams could do 10 burpees to bring back 2 pieces in one trip.
  • Game 3: No man left behind – Took a mosey across the bridge.  One HIM from each team ran the distance of 5 light poles are returned to their teams.  While the runner was away the rest of the team members had to do one of the following until the runner returned: overhead claps, big boys, squats, merkins.  One of the other members then joined the runner and this process was repeated until all members ran the five poles.

MARY:
Cherry pickers, Wind Mills, Overhead claps, Flutter kicks (not Hello Dolly’s), LBCs until time

COUNT-OFF & NAME-O-RAMA
One of our best showings as of late with 10 HIMs!  Thanks for coming out and paying some games!

CIRCLE OF TRUST/BOM:
Sometimes life feels like our first game where you’re running around in circles either chasing something or being chased by something and sometimes both. Sometimes you just need to slow down, be still, and take a few moments to not take life so seriously.  When I was young, I remember asking my parents parents to play hide and go seek with me. I had amazing parents but they rarely did because life is just too busy to stop and play pointless games. I try to remember that as a parent when I don’t feel like there’s time to do anything that seems unproductive but sometimes sitting on the floor playing with your kid or being still and quiet is one of the most productive things you can do!  Put your phone down, look up, and turn off the noise. You can use the time to pray and/or give you brain some time to process the millions of things going on in your life.

MOLESKIN:
I guess we will never know if one team threw some of their pieces in the leaves or put them in the other team’s pile of blocks but they won by 4 blocks!

ANNOUNCEMENTS:
This wasn’t said but Smuggler challenged us to post 3 times this week between Arsenal and Bomb Settler.  10 of us are off to a good start!  Keep it up!

CMU Friday

THE SCENE: Well it’s cold 🙁
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
8 Tempo Squat, 8 x Tempo Archer Squat, LBAC’s, 10 4 Count Mountain Climber
THA-THANG:
CMU – Sea Biscuit

  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 1 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 2 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 3 Lap
  • 10 Side to Side CMU Merkins, 15 Burpee Block Overs, 25 Swings, 30 Curls
  • Run 4 Lap

MARY:
30 Second High Plank, 30 Second Low Plank, Flutter Kicks
COUNT-OFF & NAME-O-RAMA
Butterfingers, Hammy, Hotsquat, Pinnochio, Rep Sleepy, Hot Squt
CIRCLE OF TRUST/BOM:

Why do we give F3 nicknames, and what’s in a nickname?

I’ve been thinking about this for a while, and it often comes up during the workout.  Usually the comment is something like, “What ever happened to that guy named Terminator?  That guy sure had a cool nickname.”.  Honestly, we’ve had some pretty nasty nicknames, Code Brown, Abscess, Tinkle, Hotsquat…the list goes on.  None of the names are particularly vicious, but they require a bit of thick skin to bare.  That brings me to the point of the nickname.  F3 teaches us many things.  Among them is physical and mental toughness.  This nickname is sort of F3’s way of sorting people at at the get go.  If you don’t have a sense of humor and maybe even the humbleness to bare your nickname you’ve probably found yourself at the wrong place.  Doing burpees in the rain or bear crawling down the street in the summer heat is not your thing.  Your nickname reminds you that, whoever you are outside of F3 you are same as everyone else when you’re here.  So, stay strong and humble, and let’s take this into consideration each time we have an FNG step into the circle.

 

Butterfingers

Getting Educated

THE SCENE: 40s and gloomy aka perfect

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:
SSH x20, Little Baby Arm Circles x10, Imperial Squat Walkers x10

THA-THANG:
Mosey over to the Educator (Q didn’t realize that most of the hill is inaccessible due to construction but we made due) Partner up, one partner bear crawls up the hill and crawl bears back down while the other works through the following exercises.

  • Burpees x100
  • Iron Hurley x200
  • Big Boy Sit Ups x300

MARY:
Flutter Kicks x15; Big Boy Sit Ups x20, T Merkins x10, LBCs for time

COUNT-OFF & NAME-O-RAMA
7 HIMs worked for their education this morning

CIRCLE OF TRUST/BOM:
When I was in middle school my grandmother got very sick and the last two months of her life she lived with us. The day she died I sat in her room crying and God brought a song to my mind. Fast forward to adulthood and my M and I are matched with a birth mother to adopt our first child, a boy we named Sebastian. While with my whole family celebrating my parents 50th wedding anniversary, we receive a call that the birth mother had backed out and we would not be Sebastian’s parents. God brings the same song to mind and we sing as a family. Fast forward about 1 and 1/2 years later and we are in a hospital in Florida preparing to leave with our baby girl. We have gone into say goodbye to her birth mother and although this is a joyous day for us we recognize the pain that Carrie’s birth mother is experiencing. We sing that same song with her and the social worker. The song’s lyrics are this:

“I love you Lord and I lift my voice to worship You. Oh my soul rejoice. Take joy my King in what you hear. May it be a sweet, sweet sound in your ear”

Some may think this is a strange song to sing during some of the hardest times in my life and they may just be right. The thing is, God is worthy of our praise no matter the circumstance we find our self in.

MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

16 Candles Redux

THE SCENE: 48 degrees F, 87% humidity, cloudy skies on the verge of rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Arm circles, Windmills, Cherry pickers
THA-THANG:

Grab a CMU and mosey to the Fountain Loop for a 16 Candles workout. Each light post has an exercise and each is to be 20 reps.  With the CMU start at candle #1. After that run to every 5th light post and do that exercise. (Post #6, #11, #16).  Drop the CMU at the start and continue to each 5th lamp post until all 16 exercises are completed.

  1. Lawn mowers (per arm)
  2. Burpees
  3. Flutter Kicks (4CT)
  4. Imperial Squat Walkers
  5. Merkins
  6. Thrusters
  7. SSH (4 CT)
  8. Plank Jacks (4 CT)
  9. Bear Crawl/Crawl Bear (20 paces forward/20 paces back)
  10. Jump Squats
  11. Upright Rows
  12. WWIIs
  13. Iron Mikes
  14. Box Cutters
  15. Dry Docks
  16. Russian Swings

Everyone completed the circuit of 5 laps while some were repeating the 1st lap.

MARY:
LBCs to cash out.
COUNT-OFF & NAME-O-RAMA
6 HIMs and 2.0 Webelo
CIRCLE OF TRUST/BOM:
Here are two major views about Jesus:

Modern Jesus                             Biblical Jesus

Preaches only on love                   Preaches God’s righteousness

Gives you health & wealth             Gives salvation, hope, peace, & joy

Never says anything negative         Warns of sin, judgement, & hell

Loved & accepted by the world       Hated & despised by the world

Serves your will                             Exalts God the Father’s will

Hates to offend you or others          Offends the world with the truth

Please consider these two views and pray to know and accept the true Savior.

MOLESKIN:
Thankful for Drifter’s work with refugees and support of his neighbor.  Prayers for Rep Sleepy and ESPY for healing.
ANNOUNCEMENTS:
Special beatdown on November 14th followed by breakfast at Drifters.