F3 Knoxville

Tag: Honeydew

Not the man I was, but I’m better than I used to be

THE SCENE: High 70s low 80s mild amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

30 SSH in cadence

mosey to field above Everest
THA-THANG:
6 stations 2 exercises at each 50-40-30-20-10 rep scheme. Start with 50 reps and work down each round. Bear crawl to next station.

  • Merkins and Big boys
  • Squats and box cutters
  • Carolina Dry Docks and LBCs
  • Lunges and hello Dollies
  • Star jacks and Freddy mercuries
  • Shoulder taps and flutter kicks

MARY:
A little boat/canoe and then ATM led by Waffle House
COUNT-OFF & NAME-O-RAMA
20 pax with 1 FNG
CIRCLE OF TRUST/BOM:
An amazing word from the man, the myth, the legend Pinto! He detailed his journey over the last few years which was a powerful account of struggle and triumph. He reminded us that we aren’t who we used to be but better than we were!

ANNOUNCEMENTS:
Work day at Wesley house

Shamrock – Valley of Despair…returns

THE SCENE: Low 60s crisp cool amazing
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

5 Merkins

On your back Side Straddle hop x25 

10 Merkins

Twinkle Toes  (IC) 4 CT x 10

15 Merkins

Cherry Pickers: 5

20 Merkins

Tie Fighters

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Mosey to the valley of despair. 

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out ) 

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, run back up to partner. Switch. 

2 rounds of this for 10 minutes. 

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks. Go for about 10 minutes. 

Run to CMU pile. 

25 Curls

50 Bench press

50 windshield wipers

25 each side – hold lunge while doing block press

50 windshield wipers

Sprints in parking lot at various speeds. 

Mosey back to AO flag 

MARY:
flutter kicks, Merkins, squats
COUNT-OFF & NAME-O-RAMA

16
Honeydew, Trolley, Interpol, Pool Boy, Chicken Hawk, Mermaid, Music City, Osteen, Jenner, Dumpster Dive, Finger Food, Tailhook, Rose-A (Like the wine), Slappy, Jitters, Anchorman,
CIRCLE OF TRUST/BOM:

Matthew 6:2-4

…2So when you give to the needy, do not sound a trumpet before you, as the hypocrites do in the synagogues and on the streets, to be honored by men. Truly I tell you, they already have their full reward. 3But when you give to the needy, do not let your left hand know what your right hand is doing, 4so that your giving may be in secret. And your Father, who sees what is done in secret, will reward you.…

Why is this so hard?  It’s so tempting to humblebrag. Why is it not enough that my Creator sees me and my heart when I do a good deed? I have had several moments this year where I helped someone out, didn’t tell anyone, and it was so hard to not share about it.

I’m faced with asking myself, who am I doing this for? Is it really an act of love if I’m doing it for myself, for my own glory? My challenge for me and you is to ask God to put someone in your path that needs help. Ask God to give you strength and true love for Him and the person you are helping. Afterwards, go back to God and give Him the glory. 

MOLESKIN:

ANNOUNCEMENTS:

CMU Yoga

The Scene

Beautifully Humid

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Motivators

Cherry Pickers

Redneck Rockettes

Mountain Climbers

Squats

Merkins

Tha-Thang

Mosey to CMU pile and grab 1

Swings and Yoga-ish

1st station

10 Swings

Down Dog on block (45 seconds, 15 seconds)

5 Swings

Standard plank on block (45 seconds, 15 seconds)

2nd station

10 Swings

Lizard Pose Left (45 seconds, 15 seconds)

Lizard Pose Right (45 seconds, 15 seconds)

5 Swings

Upward Facing Dog (45 seconds, 15 seconds)

3rd Station

10 swings

Hollow body hold (45 seconds, 15 seconds)

5 Swings

Clinched Pickle Pointers (45 seconds, 15 seconds)

4th Station

10 Swings

Split Squat Hold Left (45 seconds, 15 seconds)

Split Squat Hold Right (45 seconds, 15 seconds)

5 Swings

Straight arm CMU hold (45 seconds, 15 seconds)

 

5th Station

10 Swings

Calf Raise Hold (45 seconds, 15 seconds)

5 Swings

T Plank Hold Left (45 seconds, 15 seconds)

T Plank Hold Right (45 seconds, 15 seconds)

6th station

10 Swing

CMU Squeeze hold (45 seconds, 15 seconds)

5 Swings

Superman hold (45 seconds, 15 seconds)

 

Mary

 

COUNT-OFF & NAME-O-RAMA

13 HIM’s

COT/BOM

 

Isaiah 40:28-31

28Have you not known? Have you not heard?

The LORD is the everlasting God,

the Creator of the ends of the earth.

He does not faint or grow weary;

his understanding is unsearchable.

29He gives power to the faint,

and to him who has no might he increases strength.

30Even youths shall faint and be weary,

and young men shall fall exhausted;

31but they who wait for the LORD shall renew their strength;

they shall mount up with wings like eagles;

they shall run and not be weary;

they shall walk and not faint.

https://youtu.be/K3TYG7Q_fj4 

MOLESKIN:

 

ANNOUNCEMENTS:

Thanks F3 Dortmund

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
60 ℉ 93% 60 ℉ 3.1 mi/h ENE

F3 WELCOME & DISCLAIMER.
I am not a professional.  The following workout created using a sampling of Thangs recently done at F3 Dortmund.

WARM-O-RAMA:

20 – SSH
10 – Tie Fighters 10 forward 10 backward.
10 – Tempo Merkins
3 – Cherry Pickers

THA-THANG:
Mosey to football field.
11’s. Start at goal line. To the 30 yard line. Burpees at both stations. So, 110 burpees.  (Murphy’s Law @F3Dortmund offered this up.)

I felt like many of the BB from Dortmund included Ring of Fire.
7 points. 1 minute at each. 15 seconds rest in between.
#1 – Shuttle run.
#2 – LBCs
#3 – Merkins
#4 – Bleachers/Stair Loops
#5 – Dips
#6 – Jump Squats
#7 – Plank

Two circuits.

MARY:
6 Minutes of Ab work. Including BBS, Heal Taps, LBCs, and Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:

God has given us the Holy Spirit to help us along our paths. So long as what we are doing, or the path we are trying to explore is not in violation of the small still interior voice, we are probably alright. If the action or considered action causes us any sort of distress, it is most likely not in accordance with God’s plans for us.

 

MOLESKIN:
For the sick and elderly.  For our brothers battling illness and their wives.

ANNOUNCEMENTS:

Saturday Morning BOGO

Clear, cool, and Qless was the forecast Friday afternoon. In a perfect world, that Q would have belonged to Lilydipper, but an uncooperative hip has other ideas. Crawdad won’t stand for an open Saturday Q. He made some decisions. He placed some calls. Continue reading if you’d like the details, but the summary is that it takes two men to do what one Lily does.
WARM-O-RAMA:
We took em to 100. Tie Fighters, The Junk Science, some stretching, and 10 burpees for Snitch, who I’ve never seen come in late, ever, so he must have had some serious business to do this morning. I didn’t ask but I’m betting Cheet Sheet was similarly relieved when he arrived.
THA-THANG:
The first part of this BOGO was to discover that our Non Privately Owned Naturally Occurring Mineral Formations (NOPO-NOMIFs) were just laying there beneath the trees, as nature presumably left them. Partner AMRAPs as some stragglers caught up, curls, presses, rows, more curls. All I know is that a lot of you have way more reps in you than I do.

Catch Me If You Can w/5 burpees up baby Everest and down the Dragon. Deposit the NOPOs and begin the second part of the BOGO.

We built pyramids on the Cloud, with Crawdad bringing out his famous Louisiana Whistle. Box Jumps, Irkins, Dips, Derkins, Merkins. Unless you cut your reps, your arms were jelly.

Recovering on our feet, we made our way to the dustbowl and some Doras. 200 reps and then another 100 of whatever you wanted.

Back to AO for Mary AND a visit to the ATM.

Welcome Scott W, Billy Goat!

CIRCLE OF TRUST/BOM:
Your F3 friends are a deep and wide pool of help and challenge. You’d be nuts not to lean on them when you need to. It would be a waste to not be challenged by them. You’d be foolish not to step in and try to lead.