F3 Knoxville

Tag: Honeydew

The Manhattan Project

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 83% 39 ℉ 5.7 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

25 SSHs .
10 Storm Troopers.
10 Windmills.
10 Tie Fighters
10 Merkin/Mtn Climber Combination

THA-THANG:
Mosey towards main parking lot near St. Patrick statue.  Divide into two teams. Thang consists of running around parking lot and back to statue area. Each PAX rolls two dice and perform two sets of exercises defined by the numbers that show up on each dice. After completing the exercises and lap, they record a tally for their team. Running and Rolling dice for ~15 minutes. Team with most tallies wins.

Exercises are:
Dice #1
1 – Burpee x 10
2 – Bear Crawl
3 – Derkins x 25
4 – Flutter Kicks 4 cnt x 20
5 – Box Jumps x 20
6 – Dips x 30
Dice #2
1 – Bernie Bear Crawl
2 – Wide Merkins x 25
3 – Hello Dollys 4 cnt x 20
4 – Iron Mikes x 20
5 – Diamond Merkins x 25
6 – Motivators from 5

Then mosey to picnic pavilion. Divide into 5 groups. There are 5 stations with different exercises at each. Rotate the stations doing the exercises until time to recover. Rinse and Repeat. Stations where:
1. Picnic Pavilion – Using picnic table benches, 15 straight leg lifts and 15 knees to chest. Ab work with legs hanging off end of bench.
2. Pull Up bars – AMRAP twice. Carolina Dry Docks for those not wanting to share equipment.
3. Stonehenge – 20 Derkins and 20 Irkins.
4. Fire Pit – 20 Box Jumps and 10 single leg squats (5 each leg).
5. Volleyball Benches. PAX pick two from the following: – 20 Derkins, 20 Dips, 20 Box Jumps or Step Ups, 20 Carolina Dry Docks, or 20 Bicep Push Ups

Then Mosey back to AO.

MARY:
31 LBCs.
COUNT-OFF & NAME-O-RAMA
18 Brothers.  Welcome to FNG – Interpol and congrats to being of the watch list for 5(?) years.
CIRCLE OF TRUST/BOM:

Lots of very interesting things have happened at ORNL since its beginning in 1943.  One was that they hired me 20 years ago on Jan 29th 2001.  Here’s a link describing ORNL’s history.  https://www.ornl.gov/content/seventy-five-years-great-science.  Check out the timeline and interactive mural.

 

MOLESKIN:
Prayers for the wives recovering from and going into surgery.  For the kids struggling with issues at school.  For our brothers battling illness.  For Pom Pom, who is 4 months from his wedding day.  And for what are the far too normal requests that continue to be issues for us all (Covid, Racism, ….).

ANNOUNCEMENTS:

Blood Drive on Friday

Asylum CSAUP on Saturday

Hamstrung @ Shamrock

 

THE SCENE: Mid 40’s and drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tempo Squats
Thai Fighters
Cherry Pickers
THA-THANG:

Start at #1, work through the list, drop the top item each time until complete
Reps 1 30 second hamstring plank
20 2 diamond pushups
20 3 squats
20 4 American hammers
20 5 Hamstring walk out
20 6 Wide arm push ups
20 7 lunges
20 8 pickle pounders
20 9 Hamstring leg lift
20 10 merkins
20 11 monkey humpers
20 12 big boy sit-ups

 

MARY:
Mary was included in the workout
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Where are you invested with your time?  Where you spend your time shows those around where your priorities are.  If you are out of line, like me, then focus your time where it belongs and get back on track.  For me, being more present while home with the wife and kids, as well as doing intentional things on the weekends.  Work sucks up an inordinate amount of time for me, and my family doesn’t need to feel like they are 2nd to work.
MOLESKIN:

ANNOUNCEMENTS:
January 30, CSAUP at Asylum.

Incline Bear Burpee Shuffle

  • Scene:  28degrees of misty mountain madness – ie. Cold and dark
  • Intro: Welcome to the Jungle
  • Warmup:
    • high knees + burpees ( ~20 )
    • Side straddles parking lot lengths.
    • Freddy Go Rounds – (all in four count – High Knees, Mtn Climbers, Freddy Mercuries, Austrailian Freddy Murcuries,- and in reverse backup up to high knees )
  • Workout:
    • Single file line of HIMs facing the hills – arms width apart.
    • 1. Do a burpee
    • Bear crawl up the hill
    • Do a burpee
    • Reverse bear crawl down the hill.
    • Do a burpee (and back down to plank)
    • Hold plank waiting for 6.
    • 3 Plank Shuffles to left
    • Repeat until time runs out – progressing to all hills on campus.
    • In light of the monthly challenge we’ll attempt to keep track of the running burpee total.
    • We did four basic hills – 80 burpees on the bottom and 40 burpees on the tops of hills for a total of about 120 burpees.
  • Circle of Trust / Ball of Man
    • Sharing struggles, psalm 38 & 39 are brutal.  Raw, gritty. Such is life.  Sandy dirty muddy wet cold. Offer it up to God. Pleading for mercy. Pleading for grace. From Political crazyiness to at home marriage battles – what do we do?  Life and death on the line with Covid.  Are we but a vapor? A smoke? Dust in the wind? Each breath is a gift. Each moment a miracle.  It ain’t pretty. I’m not pretty.  Forgive me for my mess. Please forgive me for my anger.  Thank you for suffering with me today.  You are my brother!

New Year’s Leg Day & Burpees

THE SCENE: The threat of rain, but nothing more than a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Baby Arm Circles Forward, Backward, and seal claps.
THA-THANG:
Mosey to the covered area near the Church.  Everyone find a column.
20 lunges, followed by a 30 second wall squat
19 lunges, followed by a 30 second wall squat
18 lunges, followed by a 30 second wall squat
17 lunges, followed by a 30 second wall squat
Etc, all the way down to 1.

A total of 210 lunges, and 10 minutes of wall squats.
The remainder of the workout was running, and doing burpees to 80, while mixing in some Ab exercises to break up the burpee monotony.

MARY:
The Mary was included in the burpee bonanza.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
The challenge was to grow the second and third F’s for F3 Knoxville in 2021.
MOLESKIN:

ANNOUNCEMENTS:

Receptiveness is Key

THE SCENE:

39 degrees and light icy rain

F3 WELCOME & DISCLAIMER

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


WARM-O-RAMA:

SSH

Tempo Squat 

Catalina Wine Mixer

Hillbilly Squats 

Merkin

Overhead Claps

Skater Lunge

THA-THANG:

Mosey to Half Circle along shamrock rd. 

3 round of:

Rocky Balboa (50) (2-Count)

Shoulder Taps (30) (Single count)

Skater Lunge (20) (Single count)

Mosey to the parking lot by the breezeway

30 Rounds

6 air squats

4 Foot Taps (2-count)

2 hand-release merkins

Mosey to another section of the back parking lot

Wilt Chamberland’s

Space cones 100 ft apart. Length of a basketball court. Line up at first cone do 100 lbc’s then run to the second cone do 100 squats back to first do 100 flutter kicks(each leg) then end back at second to finish off with 100 lunges(50 each leg). Nice ab and lower body routine. Named for Wilts NBA record 100 pt game.

We got through 100 flutters and headed back to AO doing 2 burpees at each light pole on the way back.

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
12 HIM’s

CIRCLE OF TRUST/BOM:

Word of the day Receptive!

Receptive is defined as able or inclined to receive especially: open and responsive to ideas, impressions, or suggestions.

Developing receptiveness is a crucial skill If we want to be effective leaders/fathers/professionals/husbands we need to look at every situation with an open mind. No matter how relevant we deem a piece of advice given to us or feedback received on something we have done, we should always slow down enough and be receptive to what is being said and take the relevant parts and grow from every situation. 

Challenge: What is one piece of unpopular advice or piece of feedback you have received In the last few weeks that, after further thought, you can learn from and become a better man for, even though it may not have seemed relevant at the time? 

1 Thessalonians 5:21

“But examine everything carefully; hold fast to that which is good.”

Proverbs 18:15

“The mind of the prudent acquires knowledge,

And the ear of the wise seeks knowledge.”

MOLESKIN:

ANNOUNCEMENTS: