F3 Knoxville

Tag: Honeydew

Watch your BACK

THE SCENE: low 70’s HUMID, light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forward/backward
Arm Stretching
Windmills
Cherry pickers
THA-THANG:
Slow Mosey to the CMU’s, and everyone takes one.
Take half the blocks to the swings, and half the blocks to the pull up bars.  Divide into two groups, one group has three guys to swing pullups, while the onlookers do rows.  Rotate in an out until the second group arrives to relieve you.  The second group is at the pull up bars.  Perform 10 Pullups or 10 negatives (jumping up and slowly coming down).  The onlookers perform lawn mowers.  After everyone does 10, rotate to the swings.  Rinse and repeat 3 times.  After three rotations, we did some curls and bench press with the CMU’s before putting them away.

MARY:
We went to the dry area near the high school (under cover) and did the following in cadence on a 4 ct.
25 Hello Dolly’s
20 Pickle Pounders
15 LBC’s
10 Flutter kicks
10 Pickle Pointers
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Dream big.  Jesus did more than was expected he saved lives, he performed miracles, he did more than anyone could even imagine.  The challenge for each of us to to step outside our normal thoughts and think bigger.  How can we dream big, what do we need to push out of the way to open our minds?
MOLESKIN:
Pray for Pom Pom as he has impending travel to Bulgaria
Pray for Anchorman’s family that has COVID
Pray for Mermaid’s family as the help make decisions about elderly are with aging grandparents with one who is currently hospitalized due to a stroke.
ANNOUNCEMENTS:
F3 Picnic Sunday 9/11

Competition & Challenges

THE SCENE: Less hot than it has been, but still hot enough to cause one to drip massive amounts of sweat off their nose
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 Side Straddle Hops because Pool Boy was not yet in attendance
5 Cherry pickers
10 Baby Arm Circles forward & backward
Arm Stretches
Quad Stretching

THA-THANG:
Mosey to the Merkin Mile
1st round
Pair up with a partner, and at each line one partner does 5 merkins, at the next line the 2nd partner does 5 V ups, and rotate in this fashion until you reach the next speed bump.  At the end, swap exercises and work your way back.
2nd round
Same format as before, but 10 squats while the partner does 10 LBC’s
3rd round (cut short for time)
Same format but one partner did 20 Shoulder taps, while the other partner did 10 BBS

Time was called and we set a timer for 10 minutes.
The goal was to hold plank starting on your elbows for as long as you could.  When you break plank you perform the following:
10 Burpees
10 Lunges (5 each leg)
20 High knees
then resume the plank position.  It was ok to modify to planking from your hands.

Repeat this until the timer sounds at 10 minutes.

MARY:
There was no time for Mary, we did plenty of core work during the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Simple, love God & love others.
MOLESKIN:

ANNOUNCEMENTS:
Health Expo at Catholic Friday evening and Saturday.
The project is changing the AOQ on Tuesday 8/23, if possible let’s got support them.

Chasing Weighty Goals

THE SCENE: Just about perfect with low humidity and comfortable upper 60’s
WARM-O-RAMA:
PAX got to enjoy an immediate round of burpees as the QIC screwed up the F3 order; finished off with a round of SSHs, one tempo merkin, some tai fighters, and squatting Grady corns
THA-THANG:

Never ending pain circle… 4 stations (aka corners) with specific workout at each (1. CMU Squat Thrusters, 2. Alternating CMU Merkins, 3. CMU American Hammers, 4. CMU Kettle Bell Swings).  Start at 20 reps per corner in first round and drop by 1 rep in each subsequent round.  Perform exercise, sit down CMU and run a lap, rifle carry CMU to next station, rinse and repeat.

Overtime fun… mixture of murder bunnies, rifle carries, dock loading, and some curls to finish off before restocking those lovely cinder beauties.  (@Betty managed to run through his CMU doing a murder bunny… so we worked in a few burpees on the way back to the AO)

MARY:

Had time for a howler monkey circle as we closed out the sesh.

COUNT-OFF & NAME-O-RAMA
11 HIMs started and finished the beatdown

CIRCLE OF TRUST/BOM:
Setting goals… been thinking through my personal goals for the year and recent months and considering ways to improve my success rate.  Important to set S.M.A.R.T. goals (Specific, Measurable, Attainable, Relevant, and Time Bound).  But more importantly to share them with others to hold you accountable.  Dave Ramsey said that “a list of goals with no actions [or accountability] is just a wishlist”.  Encouraged the PAX to set goals, share them someone, and get after them!  Read Proverbs 21:5 “Good planning and hard work lead to prosperity, but hasty shortcuts lead to poverty.” NLT

Prayer Requests:  1) @Dumpster Dive and @Charmin wisdom to make some key decisions at their practice; 2) @Longnoodle having some personal challenges and needs widsom, strength, and discipline; 3) @Pom-Pom’s 1 month old daughter having a medical procedure today – healing and recovery

Shamrock – ABC easy as 123

THE SCENE: Very gloomy and humid
F3 WELCOME & DISCLAIMER – Check 
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count 

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers x5

Stretching – Quads and back 

Demo – the 1-2-3 MerkBurpee (1 Wide-2 Standard-3 Tri merkins, then up to complete a burpee) 

THA-THANG:

Mosey to Fox Lonas then back to the flag. 

A-B-C  easy as 1-2-3:  

 At the bottom of the hill do 5 sets of 1-2-3 MerkBurpees (1 Wide-2 Standard-3 Tri)  then walk backwards up the grassy hill. 

A – Air Squat – 10

B – Big Boys – 10

C – Crabettes- 10 

Repeat for a total of 4 rounds. The 1-2-3-MerkBurpees became really challenging after the 1st 2 rounds. 

Mosey over to some tall curbs

8-8-42 – My Dad’s 80th birthday today so in honor of him we did: 

8 – 4-count tricep dips in cadence 

8 – decline merkins 

42 – Calf raises 

Mosey to the river rock. Grab two 2-5 pound rocks. 

10 IC – Butterfly, then hold on the 10 for 10 seconds

10 IC – behind your back flutter with rocks – then hold for 10 seconds 

Hold rock in front of you and do LBS – Little Bouncy Squats 10 IC- then hold on 10. 

We did 2 rounds of this, then on round 3 we did 15 reps with 10 second holds. 

Round 4 we did 20 reps with 10 second holds. 

Mosey to the next parking lot. 

We traveled across the lot 4 times dealer’s choice: Bear, Crab or lunge. Can change it up each time if you want. 

 

MARY:

dealer’s choice – Curveball with LBCs, Caveman with Cherry Pickers, VooDoo with 5 Burpees before Betty had a chance to demand it. Betty snuck in some pickle pounders. 

COUNT-OFF & NAME-O-RAMA
Curveball, Caveman, Voo Doo, Betty, Osteen, Mermaid, Tailhook, Baby Boomer, Curry, Dumpster Dive, Honeydew, Slappy, Anchorman,
CIRCLE OF TRUST/BOM:

I may not know what the day may bring, but I know who brings the day. 

Job 38

3 Brace yourself like a man;
I will question you,
and you shall answer me.

4 

“Where were you when I laid the earth’s foundation?
Tell me, if you understand.

5 

Who marked off its dimensions? Surely you know!
Who stretched a measuring line across it?

6 

On what were its footings set,
or who laid its cornerstone—

7 

while the morning stars sang together
and all the angels[a] shouted for joy?

We often do our best to control our day and we think we know what is best for us. 

Like the potter and the clay example, does the clay vase know what is best for it? Or does the potter who created it know what is best and care for it? The potter has already planned out all of the future steps for that lump of clay.

MOLESKIN:
Prayer for Skidmark’s new baby girl, PomPom’s foot, Curveball’s friend who lost their mom, teachers and kids, my work travel this week and that Betty does not steal my local legend segment while I’m gone.

Shamrock

THE SCENE:
Shamrock: 0530 / 70 degrees and muggy

F3 WELCOME & DISCLAIMER

The normal house cleaning/safety briefing

WARM-O-RAMA:
Neck rolls, shoulder rolls, tricep stretch, cherry pickers, flutter kicks, lower back stretches.

THA-THANG

10 Merkins, 10 SSH, 10 mountain climbers, 10 up/downs, then run 100 yards. We knocked out 10 rounds in 35 mins. 👊 Followed up w/dealers choice consisting of more abs, burpee’s, and motivation.

MARY:

Slow cherry pickers being a final stretch 

COUNT-OFF & NAME-O-RAMA

11 Strong: Caveman, Curveball, Anchorman, Skidmark, Osteen, Mermaid, Poolboy, Voodoo, Betty, Curry, and Honeydew.

CIRCLE OF TRUST/BOM:

Romans 12:10. We discussed honorable characteristics and discipline.

MOLESKIN:

It was a sweat-fest, but the men got after it!

ANNOUNCEMENTS:

– Shamrock family gathering tonight at Hey Bear.
– Pool Boy is the Q on Fri Aug 5th. Come get some!