F3 Knoxville

Tag: Honeydew

No CMU Left Behind

THE SCENE: Respectable. Meaning in the 50s. Also light drizzle occaisionally. Just enough to cool you down a bit, not enough to actually get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
TN Rocking Chair x15 IC
8-ct Magic Mikes x10 IC (Fwd lunge, return, rev. lunge same leg, hands on the ground, bring fwd leg back and up in the air, merkin, return to standing)
LBAC x20 each way IC
Grady Corns x20 IC
Crabettes x10 IC

THA-THANG:
Head over to the CMU pile. Each PAX grabs one and comes out to the corner of the parking lot.
5 reps of exercise on card, then back to the pile for another CMU, 10 reps, another CMU, 15 reps until all CMUs are gone.
After all CMUs are at the first corner, repeat at second corner, moving all CMUs to the second corner.
Exercises:
-Thrusters
-BBS
-Merky-Derky (Plank w/ hands on block, merkin, bear crawl until feet on block, derkin, crawl bear back. That’s one. Audibled to 5-10-10 instead of 15)
-Lawn mowers

That’s all 4 corners… However, the cards have 2 sides.
-One-hand OHP
-Pull-over get-ups (from your six, reach CMU overhead and touch ground. Bring CMU back up and past your knees, stand up)
-CMU Wine Mixers
-Would have done curls, but ran out of time!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 PAX for 21 CMUs
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6
New International Version
5 Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.

So… What’s on my heart today? Yesterday was tough. My wife’s mother, who is in the later stages of Alzheimer’s, moved into our house Saturday. Yesterday we ended up juggling care for her, work, school, shopping, home repair, dinner, and extended family drama. Lying in bed afterward (and honestly wishing at that point that I wasn’t on Q today), I wondered how many more of those days were to come, and how many I could take. This verse came to mind, reminding me again to keep actively putting my trust in Him, specifically both in heart and mind. I wish I could say I was in that place… But I know that’s where I need to be, and pray for strength to get there.

MOLESKIN:
PAX handled everything with aplomb today… Gotta step it up a bit next time!
ANNOUNCEMENTS:
None this week…

Abscess Turning 50 Makes for a Tough Q

THE SCENE: 50s, calm, cool, collected

  • No FNGs

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your Q IC this morning
  • 1) I’m not a professional (depends who you ask)
  • 2) You’re here on your own volition (unless someone is forcing you to be here – then come see me afterwards) – thank you for choosing to be here this morning
  • 3) Modify as you need BUT push yourself and the men around you – we came here to work, so let’s work.


WARM-O-RAMA:

In Honor of Abscess’s 50th:

  • SSH (Side-Straddle Hop): 50 x 4 in cadence
  • Baby Arm Circles: 25 x 4 forward & 25 x 4 backwards in cadence
  • Tempo Squat: 25 x 4 in cadence
  • Tempo Merkins: 25 x 4 in cadence

THA-THANG:

  • PAX moseys to playground outside AO
  • Battle buddies assemble

[ There & Back & Back Again ]

  • BB1: 25 incline merkins on a bench
  • BB2: run to pavilion and execute 25 step-ups/box jumps (GOOD FORM = Extending legs all the way up) + runs back to recover BB1
  • R & R – each BB executes both stations twice
  • Lady Warriors of FIA enter the playground – F3 migrates to the pavilion

[ The Power of 4 (sucks) ]

  • Each HIM finds a nice table under the pavilion
  • Short Side #1 = 25 pull-ups
  • Long Side #1 = 25 incline merkins
  • Short Side #2 = 25 pull-ups
  • Long Side #2 = 25 decline merkins
  • PAX wall-sits until 6 is up
    • From the wall-sit position: @Waxjob gives a 50 count
    • Q leads PAX in downward vertebrae stretch
      • 1 vertebrae at a time going down and touching the ground, and 1 vertebrae at a time coming back up
  • PAX moseys back to AO

[ 4 Corners // Asylum 200 ]

  • Corner 1 of AO parking lot = 25 down/up merkins as a group
    • Mosey to Corner 2
  • Corner 2 of AO parking lot = 25 down/up dry docks as a group
    • Mosey to corner 3
  • Corner 3 of AO parking lot = 25 up/down squats as a group
    • Mosey to corner 4
  • Corner 4 of AO parking lot = 25 half-burpees IC as a group
    • 4-count led by Q (no merkin)
    • 5 counts were initiated by Q after 10 reps or 15 – this was a freaking smoke session
  • PAX gets a breather
  • Rinse & Repeat 4 Corners but backwards
    • Bernie Sanders from corner to corner for 2nd round

[ PAX moseys back to playground ]

[ Quarter Pounder ]

  • 5 dips
  • 5 incline merkins on the bench
  • 5 decline merkins on the bench
  • 5 box jumps
  • 5 Big Boy Sit-Ups with legs on the bench

[ PAX moseys to curb right outside the playground ]

  • 50 Irish Tap Dancers in honor of Abscess’s 50th
    • 50 4 counts take longer than originally thought = character building fun

[ PAX moseys back to AO ]

[ Toe the Line ]

  • PAX do down & backs across AO parking lot
    • Skip-jumps down + 5 half burpees at the end – Skip-jumps back
    • Karaoke down + 5 half burpees at the end – karaoke down
    • Jog down + 25 x 4 calf raises
  • Circle it Up

COUNT-OFF & NAME-O-RAMA
10 PAX – No FNGs
CIRCLE OF TRUST/BOM:

“Faith – someone who has believed in another person // fundamental believing in another person”

MOLESKIN:

(Matthew 8:5-13) – “Faith of a Centurion”

 

  • “If I believe really hard…Jesus will do this”
  • “I have to live in this moment believing in this person/people”

These are things I’ve told myself and maybe you have at some point too.

A challenge I’ve set for myself this week is what would it look like to have the faith of a muster seed // or faith like that of the centurion in Matthew 8.

Going back to “Faith – someone who has believed in another person // fundamental believing in another person” – for F3 for instance, I have faith that when I come out here, whether I’m leading or following, at least 1 HIM will be here in the gloom with me, pushing me to be a better version, and expecting me to do the same. I have faith in the Q to lead. I believe that. 

TPQs (Thought Provoking Questions)

  • Where do I lack the faith of a centurion?
  • What people/institutions/things do I fundamentally have faith in?
  • Who has faith in me?

Ties in with Proverbs 27:17 “As iron sharpens iron so one person sharpens another” —> having faith in one another to Keep the Faith & Fight the Good Fight

ANNOUNCEMENTS:

  • Make sure Abscess knows you didn’t suffer in vain this morning. Welcome him gladly into the RESPECT club, and be sure to post THIS Saturday at the Asylum for his 50th birthday Q.

Iron. Sharpens. Iron.

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)

Another 12 Days (and a Yule Log)

THE SCENE: Unseasonably warm!
F3 WELCOME & DISCLAIMER: Maybe?  Code Brown was in charge of that and perhaps skipped over some of it.  No FNGs so we’d heard it all.
WARM-O-RAMA:
SSH IC; practice some Manmakers and a Fireman Carry.  Wish Hot Tub and Gibbler well as they took off like scalded dogs to do a little marathon training tour of the Asylum.  Let’s move.
THA-THANG:
4 volunteers strap in the harness to pull the Yule Log to Circus Maximus.  We use a rotation of volunteers to pull the Yule Log a half lap around at a time, at each stop, we celebrate the Days of Christmas cumulatively as follows:

  • Day 1:  Manmaker;
  • Day 2: Iron Mikes, 4 count
  • Day 3: Jump Squats;
  • Day 4: Smurf Jacks;
  • Fiiiivvveee Buuurrrrpppeeeeeees!
  • Day 6:  Hello Dollys (4 ct, IC)- led by Carney;
  • Day 7:  Merkins (4 ct, IC)- Led by Code Brown;
  • Day 8: Mountain Climbers (4 ct, IC)- led by Double Wide;
  • Day 9: American Hammers (4 ct, IC)- led by Rainbow;
  • Day 10: Big Boy Sit-ups (IC)- led by Honeydew;
  • Day 11: Carolina Dry Docks (4 ct, IC) – led by Pom Pom;
  • Day 12: Partner up and Fireman Carry twelve steps each.
  • Mosey back to AO (with Yule Log in tow)

Bunny takes over and whips us like mules up Baby Everest.  Our distance runners rejoined the PAX and took a turn pulling the Yule Log up.  Manmakers at the top:  Rinse and repeat.

MARY:
Somebody put Cat Gut in charge for a brutal 5 minutes of Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Christmas isn’t about bright presents in flashy wrapping.  God’s ultimate gift of love and grace through his Son came in very humble wrapping.  With that in mind, we should be able to celebrate Christmas in any situation.  Also, this day in history:  The counter-offensive known as the Battle of the Bulge began in the Ardennes Forest.  Those involved certainly spent Christmas without anything fancy or shiny.
MOLESKIN:
Prayers for Pinto and his family and Junk, Junk’s wife, and their family.
ANNOUNCEMENTS:
Second F gathering at Tank’s house on Jan 3.  M’s are invited.

12 Days of F3 Christmas

THE SCENE:

19 HIMs enjoyed 50f and overcast – Great morning for burn of the weekend

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
30 Side straddle hops

10 Front and 10 back baby arm circles

THA-THANG:
After a quick warm-up it was off to the CMU pile – Grab a block and mosey down to Circus Maximus for a 12 Days of F3 workout.

Starting at baseline, HIMs made their way around the loop and back stopping at each station representing the 12 Days of Christmas – Just like the song…

  • Baseline to station 1 for 1 overhead CMU Press then back to the baseline.
  • Baseline to station 2 for 2, 4-Count Box Cutter, then station1 for 1 overhead CMU Press, then back to the baseline.
  • Baseline to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • Baseline to station 6 for 6, 4-count Merkins, then to station 5 for 5, 4-count side straddle hops, then to station 4 for 4, single count Big Boy Sit-ups, then to station 3 for 3, 4-count Knee to Elbow, then station 2 for 2, 4-Count Box Cutters, then station 1 for 1 overhead CMU press, then back to baseline
  • etc. etc. all the way to the 12th station (BURPEES!!) & back

Mosey with CMU block back to AO

In total HIMs put in 2.5 miles of running plus the following totals per station:

  • Station 1 = 12; Overhead CMU Presses
  • Station 2 = 22; 4-count Box Cutters (Four count factor = 44)
  • Station 3 = 30; 4-count Knee to Elbow (Four count factor = 60)
  • Station 4 = 36; Single-count Big Boy Sit Ups
  • Station 5 = 40; 4-count Side Straddle Hops (Four count factor = 80)
  • Station 6 = 42; 4-count Merkins (Four count factor = 84)
  • Station 7 = 42; 4-count Overhead Claps (Four count factor = 84)
  • Station 8 = 40; 4-count Flutter Kicks (Four count factor = 80)
  • Station 9 = 36; Single Count Squats
  • Station 10 = 30, 4-Count Mountain Climbers (Four count factor = 60)
  • Station 11 = 22; Bobby Hurley
  • Station 12 = 12; Burpees

MARY:
N/A

COUNT-OFF & NAME-O-RAMA
19 = Charmin, Snitch, Honeydew, Jenner, Enos, Rusty, Pacman, BlueBird, Rousey, Pusher, Carney, Gibbler, Bunny, Cat Gut, Rainbow, Hands, Cheatsheet, Doublewide, Timber

CIRCLE OF TRUST/BOM:
Sharing HOPE with others.  Each and every one of us is dealing with difficulties in life.  Some large, some small…. some known by many, some known by only a few.  Encouragement to each of us to seek out help to provide hope for yourself and also to be that resource of hope for others.

MOLESKIN:
Special prayer request out for a few folks.

ANNOUNCEMENTS:
N/A