F3 Knoxville

Tag: Honeydew

Wise men still seek Him

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem).  The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region.  Christ is still interrupting culture today as wise men continue to seek Him!  Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬

A Short Circuit

THE SCENE: Warm enough for Wax Job to wear shorts.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

THA-THANG:
We divided into groups and worked through 4 stations.  Station 1 was merkins and pull ups, Station 2 was Big Boys, and Flutter Kicks, Station 3 was Bench Press and Curls, and Station 4 was Bulgarian split squats and calf raises.

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

CIRCLE OF TRUST/BOM:
We talked about finding something to be Thankful for.  As we approach Thanksgiving, many of us take the things that we have for granted, house, job, relationships.  Be thankful in this season of thanksgiving.
MOLESKIN:

ANNOUNCEMENTS:

Black Friday @ Shamrock

THE SCENE: Mild
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
A quick warmup and then we jumped right into the workout
THA-THANG:
It was a very simple workout.  We played match, and each card we turned over had exercises on them.

This was a pocket Q.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 3, Jesus’s first words (red ink) were about Baptism.  We talked through this passage in our BOM.
MOLESKIN:

ANNOUNCEMENTS:

Lunar Eclipse, What Are You Thankful For??

THE SCENE:

Cold, below freezing.  Lunar Eclipse, longest lunar eclipse in 580 years

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Quad Stretch
Cherry pickers
Tempo Squats
Tempo Merkins
Baby Arm Circles Forward and Backward

THA-THANG:

4 Stations
1.  10 Pullups & 20 Merkins
2.  20 Snow Angels & 50 LBC’s
3.  25 curls & 50 Bench press with a CMU
4.  20 Bulgarian Split Squats & 50 Calf Raises
We broke into groups of three and ran the stations until time was called.

MARY:
Al Gore for 15 seconds
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
With Thanksgiving next week, and my busyness, I am not always good about taking time to reflect on things I am thankful for.  We all took a moment to share one of those things.  We were reminded that some of the things in our lives are things that we take for granted, and those very things would be the answer to others prayers. The challenge was to remember and reflect on thins we are thankful for, and things we take for granted, and as we approach Thanksgiving, that we get our minds right and put the proper things in perspective.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Quarter Mile Stations

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
36 ℉ 87% 33 ℉ 3.5 mi/h NE

F3 WELCOME & DISCLAIMER.
I am not a professional.  I have a phone.  Workout as injuries allow.

WARM-O-RAMA:

Happy Jacks (5)
Tempo Merkins (10)
Dead Bugs (10)
Abe Vigodas (10)

THA-THANG:
Mosey to the track.

On the track, there are nine stations.
1. Burpees
2. Monkey Humpers/Squats
3. BBS/Merkins
4. Flutter Kicks/Hello Dolly
5. Diamond/Wide Merkins
6. Smurf Jacks/Lunge
7. LBC/Box Cutters
8. Merkins/BBS
9. Dips/ Carolina Dry Docks

Running around the track stop at every station and do 10 of the exercises. Second time around the track do the second exercise listed. If there is one. Third time go back to first. And so forth. If you want, you are allowed to pass a cone and not do that exercise. But every cone passed increases the number of exercises by 10. If you pass 1 cone, then you do 20 at the next cone. You then drop back to 10. So, you can make this go as you want. You could run the entire time and not do any exercises. On your honor. Work yourself out as hard or easy as you want.

Mary:
Dead Bugs (15)
Supermans (5)
LBC(4)

COUNT-OFF & NAME-O-RAMA
8 good men got better.

CIRCLE OF TRUST/BOM:

From Dredd’s blog The Collision Learner and Chapter Five from Minivan Centurion Good Drivers
“If a guy cuts you off in traffic, you can take that as “drop dead” and respond in kind. Or you can just assume that he is a bad driver and keep driving reasonably. If you choose the former, that means that you too become a bad driver and may provoke another negative response from him. A good driver wouldn’t do that because it might disrupt him from getting to his destination safely, which is the whole purpose in driving, to get where you are going in one piece.”
With your goals, don’t let the bad change you in a way that could keep you from where you want to end up.

 

MOLESKIN:
For all of our families and coworkers.  For Pom Pom and his competitors next week. Just a wee bit more for Pom Pom.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS: