F3 Knoxville

Tag: Honeydew

Four Corner Journey

THE SCENE:

Partly Cloudy Temperature Feels Like Humidity Wind Speed Wind Direction
57 ℉ 57 ℉ 95% 4.2 mi/h SW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:
SSH – 26IC
Grady Corns – 20IC
Rockettes – 12IC
Cherry Pickers/Willie Mays Hays

THA-THANG:

Mosey to covered area by the church. Using the four corners of the sidewalk around the square.

Elevens in corners 1 and 3. Merkins and Squats
Four corners. Movement between corners always facing west. So karaoke both ways, mosey, and bernie.
1st – 15 4ct Mountain Climbers
2nd – 20 Squats
3rd – 10 T-Merkins
4th – 25 single count SSH.
R&R three times.

Tiny Decisions Workout Wheel – App on phone to randomly pick count and exercise.
Moving between corner 1 and 3. Wheel was spun by PAX and exercises where determined.
Ab stuff and variations of merkins and others.

50 Dips

4 – 40/50 yard sprints in parking lot. Increasing in effort level.

Head back to flag.

MARY:
2 minutes of Mary determined by PAX
5 burpees to finish.
COUNT-OFF & NAME-O-RAMA
14 Good Men.
CIRCLE OF TRUST/BOM:

A great many journeys are taken by choice. On the way towards the goal, remember that the path probably won’t be the one you originally expected to take. Enjoy the journey and all that getting to your goal entails. “I may not have gone where I intended to go, but I think I have ended up where I intended to be.” — Douglas Adams

MOLESKIN:
For Uncle-n-law and his family as they battle illness. For families of teen suicide. For friends suffering through potential divorce. Praises for co-workers and cancer free biopsy.  For my aunt who, on consecutive days, lost both her sister and husband over this past weekend. For men and women who are serving and have served in armed forces. And their families. For all the sick and suffering.  And for the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Track Day at Shamrock

THE SCENE:   33 and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • KCP
  • RFTS/LIH
  • Seal squats
  • Merkins
  • Mountain climbers

THA THANG:

Mosey to the track.

5 Rounds

Each Round perform these exercises then run.

  • 10 Burpees
  • 20 LBCs
  • 30 Merkins
  • 30 SSH
  • 20 Hello Dolly
  • 10 Bobby Hurley

 

Round 1 – 1 LAP

Round 2 – 2 LAPS

Round 3 – 3 LAPS

Round 4 – 2 LAPS

Round 5 – 1 LAP

 

MARY:

PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 12 of the best men I know.

CIRCLE OF TRUST/BOM:

Esse Quam Videri (EQV) – To be, rather than to seem.

Strive for authenticity.  Strive to be a HIM and do the things we talk about during the BOM, don’t just listen and let no application take root in your life.

James 1:22-25, “But be doers of the word and not hearers only…the one who looks intently into the perfect law of freedom and perseveres in it, and is not a forgetful hearer but a doer who works — this person will be blessed in what he does.”

MOLESKIN:

ANNOUNCEMENTS:

Trio Co-Q Spirit Driven Appreciation at the Asylum

THE SCENE: Cool & crisp 26 degrees
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Merkins, Tie-Fighters, Windmills, Cherry Pickers, Rockettes, T-Merkins, Suicide Sprints with Bobby Hurley, Big Boys, Run up Baby Everest & Man Makers.
THA-THANG:

This was a spirit led Co-Q with Sawdust taking the Warm-O-Rama, Pac-Man taking a round & Snitch wrapping it up.

  • Pac-Man
    • Pav-Lov Table Rows & Wall Sits (2 Rounds)
    • Toe Merkins (4 sets of 22, for a total of 88)
    • Up Cardiac with Burpees, Superman & Big Boys (2 Rounds)
  • Snitch
    • Elevens with Step-Ups & Incline Merkins
    • Elevens with Squats & Dips
    • Down Route 66 with adding 2 LBC at each Lamp Post

MARY:
Not time for Mary.
COUNT-OFF & NAME-O-RAMA
We had a total of 5 HIMs, including Honeydew visiting from Shamrock.
CIRCLE OF TRUST/BOM:

  • Snitch detailed out the 5 languages of appreciation for those we lead:
    1. Words of Affirmation
    2. Time
    3. Acts of Service
    4. “Appropriate” Touch
    5. Gifts

ANNOUNCEMENTS:
None to mention.

Filling in for Anchorman

THE SCENE:  Cold, unseasonably so for October 19.  Feels like 30 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 6
cherry pickers
baby arm circles
then get on the move to combat the cold
THA-THANG:
Mosey to the football field
Set up 4 corners, from the back of the end zone to the 30 yard line.
At corner 1, perform 40 reps, corner 2 perform 30 reps, corner 3 perform 20 reps, and corner 4 perform 10 reps for a total of 100.
We went upper, lower, abs, then repeat that sequence and a total of 10 rounds.  We ended up with 400 upper body reps, 300 lower body reps, and 300 abdominal reps of various exercises.

MARY:
no time for Mary today
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We talked about the Lord’s Prayer, praying, and the importance of the praying in general.
MOLESKIN:

ANNOUNCEMENTS:

“What we do with our dash matters”

THE SCENE:   50ish and clear.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Phelps
  • RFTS/LIH
  • Finkle swings
  • Willy Mays Hays
  • Merkins
  • Down/Up dog
  • Quick mosey

THA THANG:

11s at the hill.  Star jacks, up the hill, derkins

 

Mosey to the field

Starting in the endzone – 10 burpees, 10 merkins, 10 (4-ct) LBCs.

Sprint to the other endzone and decrease rep count by one – 9 burpees, 9 merkins, and 9 LBCs

Repeat until you finish 1 burpee (10 rounds).

 

Mosey to the 50-yard line.  Guantanamo

 

Mosey to the 20-yard line:

  • 5 monkey humpers
  • 4 shoulder taps
  • 3 diamond merkins
  • 2 donkey kicks
  • 1 broad jump
  • Repeat until you get to the endzone.

Jelly Legs:  30 second Al Gore, 30 squats, sprint.  20 second Al Gore, 20 squats, sprint.  10 seconds Al Gore, 10 squats, sprint.

Bear crawl

MARY:

Mary – PAX choice

COUNT-OFF & NAME-O-RAMA

Me and 9 of the best men I know.

CIRCLE OF TRUST/BOM:

The inspiration for the Word came from Caveman.  Last time I led at Shamrock, I talked in the BOM about legacy.  Living in such a way that we leave the legacy that we want to leave.  After the workout, he made the comment, “What we do with our ‘dash’ matters….”.  What was he talking about?  He meant, that one day your body will be ash and there will be a tombstone with your name on it.  It will have the day you were born and the day that you died – and in between, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  What we do with our ‘dash’ matters.

  • Are you doing your utmost to use your precious few years wisely?
  • Perhaps there is a hatchet that needs to be buried
  • Perhaps there is a neglected relationship that needs investment.
  • Perhaps there is a bad habit you need to put to death
  • Perhaps there is a good habit you need to build into your lifestyle
  • Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

ANNOUNCEMENTS: