F3 Knoxville

Tag: Hands

Fake Doras

THE SCENE: Humid, very humid
F3 WELCOME & DISCLAIMER: Additional disclaimer:  the Q went to a concert last night and is now deaf (and tired)
WARM-O-RAMA:
SSH x 20 IC; 10 burpees OYO; Tie Fighter baby arm circles F&B IC; high knees and butt kickers across parking lot; karaoke across and back.
THA-THANG:
Mosey up the hill toward Everest Base Camp.  Stop at each stop sign and go up the ladder.  Add one of the following with each stop:  10 BBS; 20 Merkins; 30 squats (4 ct)

From Base Camp, sprint to midway tree for more BBS, Merkins and Squats; back down to base camp

All the way up Everest, continuing on to the top of the space station. At the base of the base station, hold plank while waiting for the 6.

Mosey past the old rock pile (short moment of silence) down the west side of the drive about midway.  Find a battle buddy and do fake Doras.  One partner runs, the other does sets of 10 man makers and then LBCs until the partner returns.  Swap out.  Rinse, repeat x3.

Run back up to top of Everest, over to other side.  Real Doras:  100 merkins and 100 LBCs (4ct) while partner runs to stop sign and back up.

Start back down the ladder with BBS, Merkins and Squats

Realize we’re about out of time and quick mosey back to AO

MARY:
Cat Gut led in a little Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Followed up on Cap’n Crunch’s 3rd F message:  Find a Paul, Barnabus and Timothy in your life.  Have to reach out to do it.  I need to do a better job of intentionally mentoring those in my life.
MOLESKIN:
Lift up Timber’s M and family for some surgery this week.
ANNOUNCEMENTS:
CSUP – Trucking to the Pound plug.

Asylum Treebiscuit Run to win

THE SCENE: Misty mountain madness makes for some awesome light-pole shadows and views through-out the park.
F3 WELCOME & DISCLAIMER  
Surprised and grateful they let me lead these unsuspecting HIM’s through the gloom today.

WARM-O-RAMA:
SSH, Tennessee Rockin Chairs, High Knees, Burpees, Windmills, Cherry Pickers

THA-THANG: TREE-BISCUIT

The Short Version:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

The Long Version:
  • Scaling:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over the park so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
  • Alternate Taggers
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What is a Tree:
    • We don’t do burpees for any old shrub.  Trees should be about 6 inches around and 10 feet tall.  Those pesky crape mertyles were very questionable this am.  #wanna-be-trees
  • No Poison Ivy:
    • In an attempt to to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Cross Country Baby!!
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Be Loud
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

CIRCLE OF TRUST/BOM:

1 corinthians 9:24  Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Showing up at 5:30 am to do 200 running burpees is a task I never thought I would do in a million years.  But not only did we do it but we had fun doing it.  That’s a miracle.  Thank you F3 and everyone who does it.  In the verse above Paul uses a very fleshly easy to understand analogy of running races to encourage his readers.  It worked for me and so I wanted to encourage the group to yell to each other “So Run to win!”(we did this several times).  My head is very thick (dense & dunse) and some times I need volume in order to bypass my head and get the info into my heart.

Harkin back to times when you might have rose to an athletic challenge in your youth by not eating certain foods, going to bed early before a big meet,  skipping beer before a big game, memorizing plays weeks in advance,  showing up to “two a day” practices when your other friends were partying.

Yes it’s true that we all have a VERY high calling to lean on the Lord and the Holy Spirit to help us be ministers to those in need.  The Lord is an active participant in our walks. He leads us beside still waters. He tracks with us where-ever we are at.  But I love this verse because he’s also saying “So RUN TO WIN!”…..

Running to win for you might look like not drinking, not smoking, not swearing, not lusting, not yelling, no coarse jesting, no slandering,  helping the poor, helping anyone.

I think what I’m getting at is there is a self-discipline simple athletic aspect to our calling. As simple as running. As simple as showing up at 5:30am. As simple as praying with your brothers.  Sometimes we are overwhelmed with the spiritual and scriptural call to be perfect, but I believe it’s easier when you break it down into little acts.  One workout,  one tree, one act of kindness, one burpee.

In the end you might surprise yourself at what God gives you the strength to do.  200 Burpees or help a nation dig out of a pit of moral despair.

So, run to win gentlemen, run to win!

The CMU Tour

THE SCENE: 68 degrees at circle up Humidity at 91%…perfect for a CMU Tuesday
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up with 25 SSH on 4 count, Cherry Pickers x8, A little this and that, Thai fighters x10 each leg
THA-THANG:
Grab CMU’S and put them down to mosey the loop up baby hill and down dragon tail.

Objective: Mosey with CMU’s and stop at 5 stations along loop.  1) Curls 2) Row 3) Squats 4) Overhead Press 5) 4ct Flutters

Did loop 4xs then back to AO, put up CMU’S

MARY:
Bit of time left so hit burpee ladder add one burpee at each parking spot total of 50 burpees
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Challenge was to make public declarations of some sort and to thank, encourage, and make those who have helped you along your journey aware of such.  Most importantly, a declaration of faith.  If not in spoken word then in act.

Interior Obliques Anyone?

THE SCENE: Nice and warm… Rain amount varied from zero to “all of the rain.”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chair x15 IC
Let’s go ahead and get the Wettening out of the way:
20x BBS OYO
20x Superman Swims IC
15x Cobra Merkins (each side) IC
Donkey Kissers x15 IC
Cossack Squats x16 IC

THA-THANG:
Lemur Hop from AO to CMU pile (hands forward on the ground, hop feet up between hands, lift hands and rise to Al Gore position and hop forward w/knees bent)
Overhead Carry back to AO
Plyo Box Merkins x15 OYO
CMU Kettlebell Swings x25 OYO
CMU overhead pass: Circle up close, place CMU outside right foot. With left hand, reach across body and lift CMU. Press overhead, then set down outside left foot (next PAX’s right foot). R&R. Don’t hit anyone with CMU. Switch directions and arms after apx. 10 reps.

Head over to the curb:
40 Calf Raises OYO with CMU
Bear Crawl dragging CMU across parking lot
40 Calf Raises OYO with CMU
4×1 Lunge w/ CMU twist, blockees back across parking lot
40 Calf Raises OYO with CMU
Crawl Bear (/swim… raining pretty hard) dragging CMU
40 Calf Raises OYO with CMU

Back to AO:
25x Lawn Mower (each arm)
10x Upright Row
20x Bent Over Row
20x CMU BBS
10x 4-ct CMU American Hammers

MARY:
Just enough time for some Row Your Boat – Pretty appropriate given the conditions.
COUNT-OFF & NAME-O-RAMA
5 thoroughly moistened PAX
CIRCLE OF TRUST/BOM:
Psalm 150:
1 Praise the Lord!
Praise God in his sanctuary;
praise him in his mighty heavens![a]
2 Praise him for his mighty deeds;
praise him according to his excellent greatness!

3 Praise him with trumpet sound;
praise him with lute and harp!
4 Praise him with tambourine and dance;
praise him with strings and pipe!
5 Praise him with sounding cymbals;
praise him with loud clashing CMUs!
6 Let everything that has breath praise the Lord!
Praise the Lord!

OK, so I changed that last word a bit… We should praise God whatever we are doing, wherever we are, with all that we have!

MOLESKIN:
I don’t know which exercise did this, but I need more of it: Something made the muscles over my kidneys sore. I had to look ’em up… I think they’re the “internal obliques”
ANNOUNCEMENTS:
3rd F event next month, with convergence at Big Ball preceeding!

CMU, CMMe… CM4always, That’s the Way It Should Be

THE SCENE: There was weather.  I think.  It might have felt a little cooler than recent, I forget.  Once we got going, sweat volume was unchanged.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
CherryPickers x9 IC
Imperial Squat Walkers x15 IC
Tempo Merkins x15 IC (reduce cadence speed after each 5)
Go get some CMUs and circle back up!
Round-the-Blocks merkins to the right, then to the left (11 each way)
Blockee Hop x5 OYO (demo exercise for later) – Burpee with hands on CMU, leave it on the ground and hop over.
Blocky Hurley x5 OYO (demo exercise for later) – Bobby Hurley holding CMU
Merky-Derky x5 OYO (demo exericse for later) – Merkin on block, bear crawl forward, derkin with feet on block, bear crawl back (that’s 1)

THA-THANG:
Mosey with blocks over to the Dragon and pair up in groups of 3.
One PAX up the hill (with CMU), one at bottom (with CMU) one in transition.
Do each exercise until relieved by PAX in transition. Advance to next exercise in list upon return.

Transition:
Uphill: Bernie Sanders
Downhill: Bear Crawl

Top of the hill:
Overhead Press
Pull-over
Lawn Mower
Upright Row
Forward Press
Merky Derky
Curl

Bottom of the hill:
Squat
Step-up (onto vertical CMU)
Overhead Lunge
Calf Raise
Blocky Hurley
Blockee Hop
Lunge (back foot on block)

PAX complained about lack of preparation for Q by YHC – Grass on the hill had not been adequately dried off in advance, leading to somewhat slippery conditions.
MARY:
Dagnabbit, outta time again.
COUNT-OFF & NAME-O-RAMA
11 PAX came out for this CMUesday!
CIRCLE OF TRUST/BOM:
This week marks the second anniversary of my first Q. I encourage everyone, if you’ve not tried it, take the plunge. It’s leadership, it’s service, and it’s fun!
MOLESKIN:
The AO was a bit of a mess this morning due to someone firing off a bunch of fireworks in the parking lot. Thanks to everyone for hanging around afterward and cleaning it up!
ANNOUNCEMENTS:
Watch for info about 3rd F coming next month!