F3 Knoxville

Tag: Honeydew

Shamrock – Blast from the past

THE SCENE: 59F rain tapering off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Smurf Jacks

“Big” Baby Arm Circles forwards

Baby Arm Circles backwards

10 Merkins OYO

Cherry Pickers: 5

10 Smurf Jacks

10 Merkins

Tie Fighters

10 – 4 count twinkle toes 

Stretch: quads, hams, calves

Quick lap to grab more rocks 

THA-THANG:

We did 3 rounds of this….

5 Burpees

10 Overhead press 

15 Big Boy Sit-ups

20 Merkins

25 CMU Calf raises (Rain – 50 with rocks) 

30 Freddie Mercury – 2 count

35 Curls – (Rain – Butterfly with rocks) 

40 American Hammers – single (Rain – 1 rock if you desire) 

45 LBC’s 

50 Shoulder taps – single 

Mosey to return rocks then mosey around campus to knock out 4 sets of 25 curb dips 

MARY:

15 snow angels, 15 – 4 count flutter kicks, 15 pickle pointers, 20 monkey humpers, cobra stretch, 45 seconds of merkins and 15 second plank. 

COUNT-OFF & NAME-O-RAMA
Honeydew, Betty, Mermaid, Curry, Voo Doo, Anchorman,
CIRCLE OF TRUST/BOM:

The Priestly Blessing: Numbers 6

22 The Lord said to Moses, 23 “Tell Aaron and his sons, ‘This is how you are to bless the Israelites. Say to them:

24 

“‘“The Lord bless you

and keep you;

25 

the Lord make his face shine on you

and be gracious to you;

26 

the Lord turn his face toward you

and give you peace.”’

27 “So they will put my name on the Israelites, and I will bless them.”

Text from a friend on New Years Day. 

Praying the Lord’s blessings run over your cup in this new year!

After my friend sent that short text to me I did a quiet time meditating on the verses from Numbers.  The thought I ended with was this. 

Who will I share that blessing of hope and peace to? There are people in our lives who need to hear words of encouragement. If God puts a name on your heart, drop what you are doing to text or call them.

MOLESKIN:
Pray for Mermaid’s MIL who lost a family member.

The Return of the Flight of the Blue Falcon

THE SCENE: High 30s clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Tempo Merkins
Tempo Squats
THA-THANG:
Mosey to CMU Pile
Grab the two new blocks that are … heavy
Return of the flight of the blue falcon
Two Pax have large blocks, call an exercise and start counting to 10 while the remaining Pax run.  At 10 they yell halt, and the running pax perform the called exercise until the pax carrying blocks arrive.  The blocks are passed to different pax, and this process is rinsed and repeated for the duration of the workout.  One of these blocks is near 50 lbs, and one is greater than 50lbs

MARY:
For the last three minutes, we performed flutter kicks, snow angels, and LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I recently cleaned out my closets and donated many items.  It was the inspiration to wear some of the “GEMS” I rediscovered when I was cleaning to the workout this morning.  We talked about the importance of donating some of the things that we are not using to others who could put them to use.  In addition, I asked that we consider to be vulnerable and share our struggles as well as our experiences.  Others in the group may find value in the struggles and experiences we share.  We build a community and bonds when we share these experiences, and as men we sometimes hoard our feelings and emotions, and this is a safe space to share them.
MOLESKIN:
FNG Teamster needs to be added when a tag is created.
ANNOUNCEMENTS:

It was Monday and we made it

THE SCENE: 45 deg, calm, actually not raining
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, cherry-pickers, rockettes, butt kickers, high knees, some stretches
THA-THANG:

The place was a dump. So, we grabbed some trash laying around and mosied to the dumpsters. Then we continued our mosey mixing in exercises.

15 stations were setup in a circle with some toys. We hit the whole body… 60lb carry, shoulder raises, balance board, lateral jumps, weighted flamingos, blockees, slosh pipe squats, big boys with weight, shoulder taps, skaters, crawl bear up hill, flutter kicks while holding weight overhead, tuck jumps, and arm curls.

MARY:
N/A
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew  16:24  – Then Jesus told his disciples, “If anyone would come after me, let him deny himself and take up his cross and follow me.”

“If your Jesus doesn’t ask everything of you, you’ve probably got the wrong Jesus.” – Christopher Yuan
MOLESKIN:

ANNOUNCEMENTS:

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: