F3 Knoxville

Tag: Hammy

Delayed Gratification

THE SCENE: 60 and nice

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial squat walker x 12
  • Tempo merkins x 12
  • Jump squats x 12

THA-THANG:

Sprints across grinder with 10-1 burpees

Tag

Half start on one side as “it”.

Other half start on other side of grinder must broad jump. “It” must bear crawl. When you get tagged 10 burpees. No tag backs. Those being chased can only move 10 broad jumps at a time. 10 merkins to earn 10 more broad jumps.

We changed this to 2 burpees and probably only played about 5 min. Too much standing around. Next time maybe the broad jumpers need to be doing air squats while waiting to get tagged. Also, merkins were a death sentence so maybe just 5 of those next time.

Bear crawl suicides with burpees each direction change

Sprint across grinder 5 times with 20 squats each pass

Plank walk across parking lot and back

Sprint across grinder 5 times with 20 merkins each pass

MARY:
ATMs

COUNT-OFF & NAME-O-RAMA
11 HIMs

CIRCLE OF TRUST/BOM:
Putting in the work first makes the reward that much sweeter. In all things in life, delaying those feel good brain chemicals conditions your body to accept it must work to earn that reward. 

MOLESKIN:
At least we didn’t count up in the burpee sprints…

ANNOUNCEMENTS:
June 16 – Beer Mile at Moses’. Bring the Ms, no 2.0s. 5.0% + ABV beer. BYOB and side dish. Grilling and chillin after.

Is this Moses’s Birthday?

THE SCENE: It’s getting hot…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hop (15), LBAC (10 F/B), Cherry Pickers (10)…………Run to the sandbag bridge

THA-THANG:
It’s back….inspired by what I could only imagine might have been the rest of the Moses birthday Q

3 reps at every light pole……. starting at sand bag bridge, over the wooden bridge, past the troll bridge, and back up the grinder for bear crawl and crawl bear. Oh…and there is about 30 light poles…sorry.

  • Merkins
  • Squats
  • Burpees
  • and for Snorkel and some others…….Big Boys

MARY:
Iron Boys…30 ish
COUNT-OFF & NAME-O-RAMA
Butterfingers, Deep Dish, Fins, Flash, Henhouse, Hammy, Ma’am, Mr Rogers, Neighbor, Snorkel, Tin Man
CIRCLE OF TRUST/BOM:
We each build a prison of our own personal preference.  Our preference dictates what we eat, where we go, and the people we meet.  As a consequence we get closer and closer to the people inside our bubble and further away from people outside of this preference bubble.  This limit our potential and we become stagnant.  I believe we should break out of this bubble and actively search out people who can make us better.  F3 has definitely been a bubble hopping experience for me, and your strength and passion has made me a better person.

Proverbs 27:17

As iron sharpens iron,so one person sharpens another.

Game of Cards

THE SCENE: Nice and Warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hop (20)
  • Little Baby Arm Circles (15 F/B)
  • TN Rocking Chair (10)
  • Cherry Picker (10)

THA-THANG:
Two teams played a game of cards….card number for rep and exercise by suit.

  • Clubs=Merkins, Spades=Over Press, Hearts=CMU Rows, Diamonds=CMU Curls
  • Bonus:  Kings=1/4 lap, Aces=10 Burpess

MARY:
30 LBC, 30 Hello Dollies, 30 Leg Lifts…………and then some. random stuff thanks to Snorkel and Hammy.

COUNT-OFF & NAME-O-RAMA
——-15 Men———Butterfingers, Cable Guy, Deep Dish, Drifter, Fins, Hammy, Ma’am, Neighbor, Pinocchio, Rain Check, Slugger, Snorkel, Tinman, and FNG (Cat5)

CIRCLE OF TRUST/BOM:

Thomas Carlyle (Essay on Labor)

“For there is a perennial nobleness, and even sacredness, in Work . . . in Idleness alone is there perpetual despair.” In work, we communicate with nature and with truth.  Labor is a “purifying fire.” Destiny “cultivates” us through our labor, and Destiny cannot help the lazy man. “Labor is Life,” and our only knowledge comes from our work. God lets us find a “sacred celestial Life-essence” through our labor:

Blessed is he who has found his work; let him ask no other blessedness. He has a work, a life-purpose; he has found it, and will follow it! How, as a free-flowing channel, dug and torn by noble force through the sour mud-swamp of one’s existence, like an ever-deepening river there, it runs and flows;–draining-off the sour festering water, gradually from the root of the remotest grass-blade; making, instead of pestilential swamp, a green fruitful meadow with its clear-flowing stream. How blessed for the meadow itself, let the stream and its value be great or small!

 

More Than Halfway

THE SCENE: 70-something and pretty muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The good ol’ Zero Burpee warmup.
Zero Burpees
25x SSH IC
2 Burpees OYO
20x Cossack Squats IC
4 Burpees OYO
20x Crab Kicks IC
6 Burpees OYO
10x Travoltas IC (each side)
8 Burpees OYO
15x LBAC each way
10 Burpees OYO

THA-THANG:

Start with a Calf Killer – Calf Raises on the curb, then mosey across the parking lot: 20-25%-20-50%-20-75%-20-AYG-20

Mosey to the base of Mount Crumpet, partner up for Dora 1-2-3
Running partner runs up the hill and around the tree.
100 Merkins
200 BBS
300 Squats

After each exercise reps complete, both partners mosey to the Fountain of Youth.
Plank-walk sideways with feet up on the curb of the fountain – one clockwise, one CCW.
When you meet on the other side, head back to Mt Crumpet and start the next exercise.

Everyone made it at least halfway through the squats before time was up!

Indian Run back to the AO

MARY:
We crammed in 10x side crunches each side, 15x flutter kicks, and 5x slutter kicks before the clock hit 6:15.
COUNT-OFF & NAME-O-RAMA
11 PAX killed it today.
CIRCLE OF TRUST/BOM:
Plank-walk around the outside of the fountain sucked by an appropriate amount for a good beatdown. But as difficult as it was, I didn’t see anyone look up when they were halfway around, stop, and say, “I did my half!” Each individual kept pushing until the two completed the circle together.

That’s similar to the way it should work at home. Every household has a pile of hard stuff to do. Don’t “meet your partner halfway”. Take it together as a team. Try to do more than “your half.” As Paul said, we should love our wives as Christ loved the Church, and He didn’t “meet us halfway”. He came all the way around for us. Romans 5:8 says that “God demonstrates His own love for us in this: while we were still sinners Christ died for us.”

MOLESKIN:
Congrats to Pup on HS graduation! He’s off to the Citadel in July.
ANNOUNCEMENTS:
Everyone is super sore from Hardship Hill and super stoked for the next CSAUP!

Can you hear me?

THE SCENE:  Mid 60’s, Clear Skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x15 IC
  • Cherry Picker x10 IC
  • Little Baby Arm Circles (Forward) x10 IC
  • Little Baby Arm Circles (Backward) x10 IC
  • Jog Curb-To-Curb and Back
  • High Knees Curb-To-Curb and Back

THA-THANG:

PAX split into two groups.

Group 1 Started at Station 1 with the following:

  • Burpess x5
  • Dips x10
  • Flutter Kicks x15 Each Leg
  • Squats x20

Group 2 Started at Station 2 with the following:

  • Pull-ups x5
  • Herkins x10
  • Step Ups x15 Each Leg
  • Big Boy Sit-ups x20

After finishing at their respective stations, each PAX transitioned to the other station using transitional exercises between the cones. Rinse and Repeat Until Time

Transition Exercises Included:

  1. Bear Crawl
  2. Crawl Bear
  3. Sprint
  4. Sprint
  5. Lt. Dan’s (1 Squat)
  6. Lt. Dan’s (1 Squat)
  7. Berny
  8. Berny
  9. Crab Walk
  10. Crab Walk (Reverse)
  11. Broad Jump
  12. Broad Jump
  13. Rinse and Repeat

MARY:
With a little time left the PAX circled up for a some Mary

  • Box Cutter –  x10
  • Row Your Boat x2 (Lead by Waxjob)
  • LBC’s (Until Time)

COUNT-OFF & NAME-O-RAMA
17 HIMS!
CIRCLE OF TRUST/BOM:
Worry and Stress

It’s part of human nature to worry and stress. I for one, worry about everything. Lately, I’ve been more worried about this VQ than anything else. I’m sure there have been times in everyone’s lives were you have been worried or stressed about something. Whether it is getting the promotion at work, or getting laid off and wondering how you will provide for your family. For me I have to constantly remind myself of what God said about worrying in Matthew 6:25-34.

Matthew 6:25-34

25 “Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing?

26 Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they?

27 And which of you by being anxious can add a single hour to his span of life?[a]

28 And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin,

29 yet I tell you, even Solomon in all his glory was not arrayed like one of these.

30 But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith?

31 Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’

32 For the Gentiles seek after all these things, and your heavenly Father knows that you need them all.

33 But seek first the kingdom of God and his righteousness, and all these things will be added to you.

34 “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.

There will be days were we will feel overwhelmed and worried about that day or the coming months, but as believers in something greater than ourselves we must continue to purse God. We must be patient for His plan to unfold and allow Him to work in our lives. Focus on His message and He will help you through your endeavors.

MOLESKIN:
ANNOUNCEMENTS:
Hardship Hill this Saturday.  Meet at the Bomb Shelter at 8:00am to carpool to the event.