F3 Knoxville

Tag: Honeydew

Bearing Our Burdens

THE SCENE: Warm and steamy mid-70s (great for generating sweat)

WARM-O-RAMA:
A plethora of SSHs, Merkins, Tempo Squats, Tie Fighters, and Grady Corns; A quick meander and mosey to the CMU pile and the pillars of the church

THA-THANG:

Dora-style load bearing… battle-buddies select a pillar of pain and station their CMUs for a sweet sweat sesh; HIM 1 works through reps at pillar while HIM 2 moves 1 or 2 CMUs to the center of the parking lot; After running back to swap, HIM 2 continues the reps while HIM 1 goes to gather the load and returns it to the pillar;  Rinse and repeat while moving through the exercises and reps collectively.

Exercise 1: 300 reps of Wall Sit Grady Corns

Exercise 2: 200 reps of CMU Squat Thrusters

Exercise 3: 100 reps of CMU Alternating Merkins

Exercise 4: 50 Blockees

On the way back to the CMU pile we stopped to load the dock; Each HIM moved their CMU on to the dock, jumped up on the dock, carried their CMU down the steps; Each worked in 2 reps; Waxjob inspired many to Rifle Carry Hold while waiting to load the dock.

MARY:

After dropping off our CMUs and a steady mosey back to the AO; the PAX enjoyed the great tradition of burpees for broken CMUs – fortunately we only had 1 block broken – so we did 10 burpees OYO

COUNT-OFF & NAME-O-RAMA
16 HIMs walked away huffing and sweaty…. no FNGs

CIRCLE OF TRUST/BOM:
Galations 6:2-3 NLT… “Share each other’s burdens, and in this way obey the law of Christ.  If you think you are too important to help someone, you are only fooling yourself.  You are not that important.”

Expect the unexpected.  Life is full of challenges and burdens that sometimes we create ourselves.  The F3 PAX is here to help and will gladly help carry your burdens as men… but you have to make your need known. I love these men and would do anything to help any one of them.

ANNOUNCEMENTS:
Convergence coming on July 2nd.

Shamrock – Treasure Hunt

THE SCENE: Hot and muggy sweat fest
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles 

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 10

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

Quad stretch

THA-THANG:

Mosey to the track and field 

Round 1: start at the end zone, run to the 10 yd line do 5 Big Boys, run back to the goal line do 5 merkins. Run to the 20, do 5 BBS, run back to the 0, repeat until we have done 50 BBS, 50 merkins and a lot of running. 

Round 2 the same deal, but with 20 single flutter kicks = 200 flutter kicks and 50 merkins. 

Round 3: the same deal, but with 20 single count American Hammers = we made it to the 50 yard line so we did 100 hammers and 25 merkin. 

With 5 minutes to spare, treasure hunt, then back to the flag. Slappy found the red T-rex. 

MARY:
Twinkle toes, LBCs and more buns of steel.
COUNT-OFF & NAME-O-RAMA
12 – Voo Doo, Skid Mark, Honeydew, Betty, Pom-Pom, Dumpster Dive, Slappy, Pool Boy, Jenner, Osteen, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:19-21 – What do you treasure? 

From the devotions of Thomas à Kempis in “The Imitation of Christ” 

This is the greatest wisdom – to seek the kingdom of heaven through contempt of the world. It is vanity, therefore, to seek and trust in riches that perish. It is vanity also to court honor and to be puffed up with pride…It is vanity to wish for long life and to care little about a well-spent life. … It is vanity to love what passes quickly and not to look ahead where eternal joy abides. 

MOLESKIN:
Prayer for the 14 yr old kid Silas who is in the hospital with a severe head injury.

No Glove Monday

THE SCENE: Cool and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two laps around the parking lot, one running, one Bernie.

cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the posts near the church

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Bernie to the curb and repeat by 5
20 elevated heel squats with a Bernie back and forth in between

Mosey to the circle where St. Patrick used to reside.
repeat by 3
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the parking lot
at the covered area of the school do the Mary
10 LBC’s in cadence
40 Flutter kicks in cadence
15 Big Boys
15 hello Dolly’s

mosey back to the flag and perform calf raises until time expires

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you ever have an experience where you are seeking an answer to a problem and you discover the answer is right in front of you?
I was tired of being “overweight”, i ballooned up to 210 and knew what to do, but despite working out and running 5-6 days a week I was making no progress.  I knew I needed to make better eating decisions but didn’t want to commit.  The answer was in front of me in plain sight, but I was intentionally blind to it.
it’s been a 90 day journey, but with moderation to my eating habits I have been able to drop my weight into the mid 180’s.  This has increased my ability to “push it” during the workouts.  The answer was there all along.

In Luke 24, on the rod to Emmaus, 2 men had a similar experience they met a “stranger” and explained their sorrow that Jesus was dead.  The stranger was actually Jesus, but they were blind to that.  Jessie eventually reveals himself and they found the answer they were seeking.  (This is a massive paraphrase, lol).

This revelation was life altering.  What exists in your life that you are missing that is hiding in plain sight?  Are you burying your head and being ignorant, are you seeking the answer?  Sometimes what you seek, like my weight, is obvious, and owning up to your shortcomings will reveal the answer.

MOLESKIN:

ANNOUNCEMENTS:
Passing the flag to Betty on 5/25

A “Blessed” Sweat Fest

THE SCENE: Not too hot, but incredibly HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
No Side Straddle Hops, those are only done when Pool Boy is in attendance.
Baby Arm Circles
Windmills
Cherry Pickers
mosey
THA-THANG:
Pick up CMU’s, and jump into a circuit style workout.
6 stations, workout for 50 seconds, with 10 seconds to rotate.  Hit each station 6 times or until we run out of time.  Push your heart rate knowing you have a built in break.  You can tailor this to any skill level, no counting, and very social.
The stations are as follows:
Merkins
Thrusters
Bench Press
Curls
Burpees
rest
that is it, rinse and repeat 6 times for a total of 36 minutes

MARY:
We had time for a short round of LBC’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
What do you think of when someone says “have a blessed day”???  What does that mean?  I struggle with that because of what we consider a blessing might be.  Is a blessing being healthy, wealthy, and wise?  It could be, but in Matthew 5, the beginning of the Sermon on the Mount begins with the Beatitudes.  Some of these statements run counter to culture.  They don’t once reference health, wealth, or wisdom.  You could translate Blessed to mean Happy, and if you read these in that manner, it flips the notion of a blessing on its head.

1.“Blessed are the poor in spirit, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that the people who are “poor in spirit,” or humble, can be with God in Heaven.
2.“Blessed are they who mourn, for they shall be comforted.”
[MEANING]
It means that people who are suffering will be taken care of by The Lord.
3.“Blessed are the meek, for they shall inherit the earth.”
[MEANING]
It means that the ones who are humble are going to be the “heirs of the earth,” or in other words, leaders.
4.“Blessed are they who hunger and thirst for righteousness, for they shall be filled.”
[MEANING]
It means that the ones who are after what is right will get what they want.
5.“Blessed are the merciful, for they shall obtain mercy.”
[MEANING]
It means that the ones who have mercy on the less fortunate will get mercy from them.
6.“Blessed are the pure in heart, for they shall see God.”
[MEANING]
It means that the ones who do not sin and keep their hearts pure are the ones who will go to Heaven.
7.“Blessed are the peacemakers, for they shall be called children of God.”
[MEANING]
It means that if you bring peace into the world, God will call you His son.
8.“Blessed are they that have been persecuted for righteousness’ sake, for theirs is the Kingdom of Heaven.”
[MEANING]
It means that if you do what is right and you know that it is right but people believe it to be wrong, you will go to Heaven.

To be “blessed” isn’t always happy in the moment, but these blessing truly bring you closer to Jesus.  So when someone tells you to “have a blessed day”, take a moment to ponder that meaning, and use it to check yourself to see how you are “blessed” form the list above.  If you tell someone to have a blessed day, are you telling them (#2) that you are wishing suffering upon them?  Are you wishing (#8) persecution upon them?  I do not have the correct answer here, and I am not trying to discourage anyone from using that phrase, but I think that phrase carries a significant amount of weight that is often lost in the moment.  So use this to reflect on your own blessings when you hear this phrase.  Consider how you can draw nearer to Jesus, and the model that it takes to follow him, because it certainly isn’t about health, wealth, and wisdom.

MOLESKIN:
Mandolin has the Rona.
Pray for an F3 Brother at Juco who has been served with divorce papers.
Pringle will be having hip replacement surgery on 6/6.
ANNOUNCEMENTS:
5/25 we will celebrate the 2 year anniversary of Shamrock, and we will pass the flag to Betty and crown him the new AOQ of Shamrock.

Shamrock – Ring of Fire Roller Coaster

THE SCENE: 68F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 – 4 ct SSH, 10 Merkins, 10 Tie Fighters, 15-4 count flutter kicks.

THA-THANG:

To celebrate our 2 year anniversary we did Jumping Spiders at every shamrock on the road. This was a terrible idea, but according to the internet Plymetric pushups are really good for burning goo and building muscle. I think we had 34 shamrock stops, so 68 of these.

After recovering with a short walk the crew did not kill me, so we moved on to get a tour of the ring of fire roller coaster.

#1 pick your poison and make you way around the round brick enclosure with dips, incline merkins, decline wall crawl or box jumps.

Bunny Hop to #2

#2 Basketball Merkins – 10 alternating, roll ball to opposite hand and do an offset merkin, then roll it back.

Bear crawl to #3 “What’s up Doc” (TM by Baby Boomer)

#3 Grab a CMU, toss it up to the landing, hoist your sack of meat up, grab the CMU, run down the steps, and repeat for 3 times total.

Run to the covered walkway.

#4 Grab a CMU – 25 curls + 25

Run to #5

#5 Small weights / rocks (pink weights for Jenner) – 50 behind the back tricep flutters

Run to #6

#6 CMU drag from curb to curb, then back to curb.

Start over at the ring of fire.

11 men somehow managed to wrangle up all 18 CMUs to return to the pile.

MARY:
10 buns of steel each side, 20 – 4 count flutter kicks, 15-4 count LBCs
COUNT-OFF & NAME-O-RAMA
11- Jitters, Curveball, Voo Doo, Mandolin, Honeydew, Long Noodle, Dumpster Dive, Jenner, Baby Boomer, Commission, Anchorman
CIRCLE OF TRUST/BOM:
2 years at Shamrock has been a huge blessing to me. I look forward to showing up in the gloom everyday. We have a strong band of brothers and I hope we continue to reach out to friends, family and strangers to invite them in to this group.

Psalms 133:1 Behold, how good and how pleasant it is for brethren to dwell together in unity!

MOLESKIN:
Baby Boomer’s friend Brad who is recovering from a heart attack. Pom pom to stay safe during his competition. Jenner for health and MCAT prep stress.
ANNOUNCEMENTS:
Flag handoff on May 25th!