F3 Knoxville

Tag: Honeydew

1776 Speed Bumps + Tabata Burpee Wall

✔ THE SCENE: Hot, very hot.

✔ F3 WELCOME & DISCLAIMER: Free-non-pro-mens-covid-fitness-fellowship-faith-scale

✔ WARM-O-RAMA:

  • SSH
  • Twisting Windmill Pickers
  • Tempo Merkins
  • Tempo Peter Parkers
  • Twisting Merkins

The Thang:

Indian Run + Burpee to Bus CMU Pile.

The Tabata Burpee Wall

In 50sec work +10sec rest Tabata intervals, build a CMU wall (4 CMU high) as long as you can in five minutes. Then tear it down for the next five minutes.  The CMU wall needs to be in the chalk outline.  When you cross over the cross bars of the Cross do one burpee on the way to stacking your CMU, and on the way out to getting a new CMU.

Indian Run to Softball CMU stack.  Get a CMU.

Visit each speed bump around campus doing the exercises marked in chalk at each speed bump.  The exercises are

  1. 17 Curls
  2. 76 LBCS
  3. 17 Push Press
  4. 76 Calf Raises
  5. 76 Merkins
  6. 76 Flutters
  7. 17 Lunges
  8. 76 A Hammers
  9. 17 Curls

MARY: No time for Mary

CIRCLE OF TRUST/BOM:

In Proverbs 4 I was shocked by verse 13 which says “Take hold of instruction; do not let go.
Guard her, for she is your life.”.  I exhort you men, do not let your mind go to mush.  Read books, pursue instruction, take courses, go back to school, gain wisdom, gain understanding.  Do not settle for the cultures mind trap of lazy endless media consumption.  God is calling you to sharpen not just our bodies but our minds.  Go forth and learn.

“Hear, O sons, the instruction of a father,

And give attention that you may [a]gain understanding,
2 For I give you [b]sound teaching;
Do not abandon my [c]instruction.
3 When I was a son to my father,
Tender and the only son in the sight of my mother,
4 Then he taught me and said to me,
“Let your heart hold fast my words;
Keep my commandments and live;
5 Acquire wisdom! Acquire understanding!
Do not forget nor turn away from the words of my mouth.
6 “Do not forsake her, and she will guard you;
Love her, and she will watch over you.
7 “The [d]beginning of wisdom is: Acquire wisdom;
And with all your acquiring, get understanding.
8 “Prize her, and she will exalt you;
She will honor you if you embrace her.
9 “She will place on your head a garland of grace;
She will present you with a crown of beauty.”

10 Hear, my son, and accept my sayings
And the years of your life will be many.
11 I have directed you in the way of wisdom;
I have led you in upright paths.
12 When you walk, your steps will not be impeded;
And if you run, you will not stumble.
13 Take hold of instruction; do not let go.
Guard her, for she is your life.
14 Do not enter the path of the wicked
And do not proceed in the way of evil men.
15 Avoid it, do not pass by it;
Turn away from it and pass on.
16 For they cannot sleep unless they do evil;
And [e]they are robbed of sleep unless they make someone stumble.
17 For they eat the bread of wickedness
And drink the wine of violence.
18 But the path of the righteous is like the light of dawn,
That shines brighter and brighter until the full day.
19 The way of the wicked is like darkness;
They do not know over what they [f]stumble.

20 My son, give attention to my words;
Incline your ear to my sayings.
21 Do not let them depart from your sight;
Keep them in the midst of your heart.
22 For they are life to those who find them
And health to all [g]their body.
23 Watch over your heart with all diligence,
For from it flow the springs of life.
24 Put away from you a deceitful mouth
And put devious [h]speech far from you.
25 Let your eyes look directly ahead
And let your [i]gaze be fixed straight in front of you.
26 Watch the path of your feet
And all your ways will be established.
27 Do not turn to the right nor to the left;
Turn your foot from evil.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Hub and Spoke

The Scene:

64 degrees and Glorious

F3 Welcome and Disclaimer:

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

Warm-O-Rama:

6 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

6 curtsy lunges

10 tempo merkins

5 burpees OYO

Tha-Thang:

Freestyle Mosey to the back parking lot (Q calls out different run variations such as karaoke, Bernie, mosey, tree touches, sign touches, manhole cover touches, etc.

8’s 

7 broad jump to high knee back peddle

1 Mountain climber taps (2-count)

…

…

1 broad jump to high knee back peddle

7 mountain climbers taps (2-count)

 

Freestyle Mosey to hidden CMU pile pick up your new best friend and mosey to the lot by the bridge in All Saints Park. some CMU squats and presses we’re had on the way. 

Hub and Spoke workout 

Hub is 5 CMU Swings to Jump w/ weight (Modify w/ deadlift) then take CMU with you to each station

Spoke 1- 50 SSH

Hub 

Spoke 2-50 Shoulder taps

Hub 

Spoke 3-100 Freddy Mercury’s

Hub 

Spoke 4- 25 Imperial Walkers

Hub 

Spoke 5- 20 Curtsy Lunges (10 each leg)

Hub 

Spoke 6- 25 Merkins

Everyone got 1 round

Finished with 5 CMU swings and presses as a group

 

Take CMU’s back to the pile with some squats and shoulder to shoulder presses along the way and mosey to the beginning of the Shamrock Road

 

Shamrock Road 

At every third shamrock on the ground different exercise is called out by different PAX for 15 reps working our way up the road to the AO parking lot. 

15 BBS

15 Monkey humpers

15 Pickle pounders

15 American hammers

15 Freddy Mercury’s 

Mary:

No time

COUNT-OFF & NAME-O-RAMA:

13 HIMs 

COT/BOM:

Remember to keep God at the center of your life (Hub), no matter where we go or who we interact with (Spokes) we need to make sure we consistently return to Him and keep Him at the center of everything. 

MOLESKIN:

ANNOUNCEMENTS:

Leg Demolition Day

THE SCENE: Low 70’s and clear
F3 WELCOME & DISCLAIMER: Yep
WARM-O-RAMA:
Cherry Pickers, Windmills, LBAC x fwd/bck, Tempo Merkins, Tempo Squats

THA-THANG:
Starting at the entrance to the AO off of Fox Lonas:

Perform 20 squats, 20 merkins, and 20 BBS then lunge to the next speedbump. Once at the speedbump, sprint to the next one. Repeat till time was called. (3 full rounds)

Mosey to the CMU pile and grab a coupon.

On the grass football field, line up facing the small hill to the softball field. Perform the following sequence:

  • 10 CMU OHP
  • 10 CMU Squats
  • 10 CMU Thrusters
  • 10 CMU Swings
  • Bear crawl to the softball field fence and mosey back.

We completed five rounds of the above sequence.

Mosey down to the small parking lot across from the shovel flag lot.

Performed 11’s with Bobby Hurley’s on one end and Diamond Merkins on the other.

Called time before we finished.

MARY:
Just enough time to knock out a handful of Imperial Walkers

COUNT-OFF & NAME-O-RAMA
17 HIMs with one FNG. Welcome Bekky!
CIRCLE OF TRUST/BOM:

At our church’s family retreat this last year one of the speakers discussed the differences in the needs of men and women, specifically as they relate to marriage. The top 5 emotional needs for men and women are very different and when we don’t take that into consideration in our marriages it is easy to neglect the needs of our spouses. Below are the top needs identified by the author of His Needs, Her Needs:

Become aware of each other’s needs and learn to meet them.

  • Men’s 5 most basic needs from his wife:
    • Sexual fulfillment
    • Recreational companionship
    • An attractive spouse
    • Domestic support
    • Admiration
  • Women’s 5 most basic needs from her husband:
    • Affection
    • Conversation
    • Openness and honesty
    • Financial security
    • Family commitment

MOLESKIN:
Love seeing the growth out at Shamrock! Kudos to Mermaid for keeping the ball rolling and pushing the AO.
ANNOUNCEMENTS:
Dad Camp later this summer. CSAUP at Dog Pound in July.

Say Hello To My Little Friends

THE SCENE: Low 70’s & clear
F3 WELCOME & DISCLAIMER Normal disclaimer + Covid 19
WARM-O-RAMA:
Motivator from 5
High Knees
Cherry Pickers (SLOW)
Baby Arm Circles forward/backward x 10
THA-THANG:
Mosey to the abnormally large pile of CMU’s, and everyone was instructed to grab 2 each.  We farmer carried the blocks around campus while stopping to do exercises, all exercises included the use of at least one CMU.  The exercises included the following: Shrugs, curls, tri extensions, deep merkins pushing the chest below your hands while on the blocks, blockees, wall squats, squats, lunges, calf raises, dips, squat thrusters, big boy sit ups, hello dollies, flutter kicks, bent rows, and maybe a few more, but you get the gist.  After carrying those CMU’s everyone was exhausted and most forearms were shot.

MARY:
No specific mary, as we made it back to the AO at 0615, but the flutter kicks in cadence to 40, with a cinder block over your head made up for the lack of mary at the end.
COUNT-OFF & NAME-O-RAMA
21 HIM’s would be the record in attendance for Shamrock.  We had 21 for an OTB before we became official.  Add tags for GI Jane & Curry.
CIRCLE OF TRUST/BOM:
Popovich, 71, said it’s up to white people to step up — “no matter what the consequences” — and help lead the charge for change.

I read the full article over the weekend, click the text above for a link to the full article.  The quote I shared this morning gave me lots to think about over the weekend.  Too many times in my life, I witnessed things and decided, that is not my fight, I am staying out of it.  Simple things like an off color joke at work, where it is easier to laugh, than the say that is wrong.  The inequality in the way women are treated, the way acquaintances talk down about others, whatever the example, and there are many, its easier to go with the flow.  With a little maturity, and a stronger backbone, I am tired of letting things go.  I still have to decide which battles I want to fight, but as a father, I want to set an example for my kids, I want to teach them to stand up to bullies, and to not be afraid to take a stand.

I shared two stories from last week.  One, where my Muslim neighbor called my black neighbor the N word.  Both kids are in 4th grade, and surely the aggressor didn’t understand the gravity of the use of that word in general, but especially in the current climate surrounding the protests that have risen up from the George Floyd murder.  In my mind, this wasn’t my fight, but I have to say, I love my neighbor.  He wasn’t home and I would want him to stand up for my daughter, so I went in search of the boy.  The boy and I have had a total of three of these conversations over the course of a couple of years, and I tried to explain, firmly, why his behavior was unacceptable.  Who knows what the future holds, but I anticipate having many more of these conversations in the future, by the way talking to the parents doesn’t help sadly, I have tried that too.  The point is, my kids saw me set the example of what is right and wrong, my neighbor saw that I had his back and was willing to defend his daughter, and this boy was reprimanded and held accountable to his actions.  I am not saying I was right, but I determined that being silent was the wrong action.

Later in the week, I had one co worker tell another coworker that she owed him a lap dance.  They have known each other a long time, and it was an obvious joke, but again, it isn’t right.  That was also something that for a myriad of reasons can not be ignored.  So, on a Friday afternoon, I had to call out a 60 year old man for being out of line.  As a leader, we have to set the example and call out those whose actions are reprehensible.  I am not the fun police, but sometimes that is the consequence.  Somethings just aren’t funny.

Being silent is being complicit.  If you witness these situations and do nothing, then like George Floyd’s death, the bystander police officers allowed a man to die by taking no action.  It is time that we as HIM’s stand up to injustice.  That doesn’t mean you have to go to rallies and protests, but simply taking a stand opposed to taking no action speaks volumes.

Galatians 3:28, NIV: “There is neither Jew nor Gentile, neither slave nor free, nor is there male and female, for you are all one in Christ Jesus.” …   We are all the same in the eyes of Jesus, and he lived that.  He was radical, in his appeal to Jews, Greeks, women, outcasts, the unclean, etc.  There was no demographic that was untouchable to Jesus.  If he is our example, then we need to follow him and be the voice of Jesus.  It is simply about loving others, let’s don’t over complicate things.  As Popovich says let’s lead the charge for change.

MOLESKIN:
Pray for Nicole, Anchorman’s friend, Pray for Cheat sheet’s daughter Willow, and pray for the world.
ANNOUNCEMENTS:
Sign up for Q’s

Burpee Baseball – Shamrock

✔ THE SCENE:

69 degrees and feelin fine.

✔ F3 WELCOME & DISCLAIMER

Welcome 2 Fng’s, Covid advisory, Not a pro, Free, Freewill, Scale to fit.

✔ WARM-O-RAMA:

  • Burpee with plank jack + mosey
  • Burpee with one leg + mosey
  • Burpee with Iron mike + mosey
  • Burpee with Donkey Kick + mosey
  • Burpee with Double Squat Jump + mosey
  • Burpee with SSH + mosey
  • Burpee with Parker Climbers + mosey
  • Burpee with Lunge + mosey
  • Burpee with Frog + mosey
  • Burpee with Big Boy + mosey
  • Burpee with Release Merkin + mosey
  • Burpee with Double Merkin + mosey
  • Burpee with Imperial Walker + mosey

With all that moseying, it magically brought us to the Softball field where we Commenced the Second ever Burpee Baseball!
The first was here: Burpee Baseball Juco – July 23, 2018

BURPEE BASEBALL:

  • Teams: Split group into two teams (doesn’t matter how many players each hopefully will be even number of players)
  • Equipment: 22 Balls with a burpee type written on it (one or two words)
  • Game Play: All players remain in their teams dug-out while two players come up to the field for a “Play at bat”. One player from the “At bat” team comes up to race against one player from the “outfield” team.  The at bat player throws the ball as hard as he can and tries to get around the bases back to home before the “outfield” player can retrieve the ball and bring it back to home plate.   The player to make it back to home first gets the thrown ball for his team.
  • Object of the game:  The team with the most balls wins.
  • At BAT: When a player at bat picks a ball he announces it to everyone what type of burpee is written on the ball.  When that player rounds a base he has to do two burpees of that type.   When the outfield player reaches the ball he has to do four burpees of that type before he starts running for home.  While the two players are running and retrieving the ball, their respective teams have to do the same burpees as their player who is running the play.  So the outfield team does five when their player does five and the at bat team does two burpees in sync with their player as he rounds the base.
  • Infield / Outfield Switch:  The at bat team has three throws before switching to being an outfield team.
  • Hardballs:  If the at bat player picks a hardball – then all the reps are doubled.  Therefore, four burpees per base and ten burpees for retrieving (the teams in the dugouts also have to do the rep increase).

MARY:

Out of time.

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:

Sign up to Q here: Shamrock Q List