F3 Knoxville

Tag: Hoopty

ShamRockin’ the Mic

THE SCENE: Cool and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo Merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:

  • Mosey to the coupon pile
  • Partner up, line up on curb
    100 curls while partner bear crawls to the other side and crawl bears back
    100 thrusters while partner Crab walks to the other side and Bernies back
  • Flutter kicks in cadence
  • Mosey to the covered side, line up on curb
    Shaun T’s – step up, knee to opposite elbow,
    Step down, backward lunge and reach to curb.
  • Burpee leap frogs from one speed bump to the other
  • Flutter kicks in cadence
  • Mosey to the track
  • Suicides 20yd, 30yd, 40yd
  • Kick flip’s Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
  • Flutter kicks in cadence
  • Walk corners and sprint down the straight away
  • Freddy Mercury in cadence
  • Mosey back to the flag!

MARY:

  • Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
  • 8 Count Merkins x10

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and i would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan.

MOLESKIN:
Thank you gentlemen for challenging me! I have nothing but respect for you guys.

ANNOUNCEMENTS:

Measuring Progress & Celebrating Birthdays

THE SCENE: 60 degrees and wet from the overnight rain, but otherwise favorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
Thai Fighters x10 each leg
Tempo Squats 10
Cherry Pickers x 5
Arm Stretches
THA-THANG:

Start 30 minute timer
run 1 mile for time
then repeat as many times as possible the following:
5 burpees
10 merkins
15 sit ups
20 squats
record progress and mile time to repeat workout later and measure progress

I may add everyone’s mile time and progression through the exercises at a later date.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 this morning
CIRCLE OF TRUST/BOM:

This was my last F3 workout…as a 41 year old.  3/27 is my 42nd birthday.  We are all here working on our weaknesses, and we are attempting to get stronger.  This workout is designed so that we can repeat it and measure our progress over time.  When I Q, I like to work on weakness.  The workout, the BOM, its a plan to address where I am lacking physically, mentally, and spiritually.  In the spiritual sense, this verse from Philippians addresses some of my deficiencies.
Philippians 4:6-8
New International Version
6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

8 Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

I am weak in my prayer life, and this verse is a reminder that if we humbly ask God, through prayer and thanksgiving, that he will guard our hearts and minds.  We are told to rejoice and don’t be anxious.  He can help with our anxiety about the problems in our life, all we have to do is follow the lead of these verses.

MOLESKIN:
Pray for Pool Boy’s bosses who have Covid, and that through this experience they will seek Jesus.
Pray for Dumpster Dive’s client, Mr. Thompson, who needs to wrap up his claim and after the arduous fight he is battling depression.
Continue to Pray for Jenner and his MCAT/Med school hurdles.
ANNOUNCEMENTS:

The Bermuda Triangle

  • Welcome: 45 degrees.
  • Warmup:
    • SSH, Cherry Pickers,  Circle Bear Crawl, reverse bear crawl, crab walk, reverse crab walk, lunge, bernie.
  • Workout:  
    • 50 dips & 10 Hand Stand Pushups at the cone beginning then
    • Bernie to first cone
    • Crab walk to next cone
    • Reverse Crab Walk to next cone
    • Lunge to next cone
    • Inchworm to next cone
    • Bernie to next cone
    • Teams of two – Sprint to next cone
    • Bear Crawl to next cone
    • Reverse Bear Crawl to next cone
    • Broad Jump to next cone
    • Lunge to next cone.
    • Mosey back to beginning.
    • Repeat the above loop around the cone parking lot but then add in some stationary exercises (25 4ct flutter kicks, 25 LBCs, 25 Big boys, 25 Parker Climbers 4ct)
    • Then repeat the above loop around the cones with the CMU.
    • This workout was going to shape into a nice loop around the parking lot, which would have been a sort of triangle – hense the name “Bermuda Triangle” , however they started construction on site and so our triangle morphed into a pretty ugly shape..
  • Wrap-up:
    • Verse of the Day from the Bible App ” Ephesians 4:31 Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tender-hearted, forgiving each other, just as God in Christ also has forgiven you.”

Don’t Underestimate Today

The Scene

22 degrees and ice cold

F3 Welcome and Disclaimer

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

Warm-O-Rama

  • Motivators
  • Bear Crawl (F/S/B/S)
  • Tempo Squat
  • Merkins
  • Imperial Walkers
  • Toe Tap Jumps

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to the parking lot

Traveling to the four Corners we will use the following exercises:

  • Murder Bunny 
  • Rifle Carry with Blockee every 5 steps
  • Granny Drag
  • Bernie w/ CMU

At every corner abandon CMU and run back to corner one for work with your second CMU 

  • 10 CMU on Shoulder Split Squats (10 E/S)
  • 20 CMU to Knee Taps
  • 30 SSH w/ block
  • 40 Z press (Seated CMU Press)
  • 50 Opposite Foot Deadlifts
  • 60 Mt Climbers (2 Count)
  • 70 Side Jumps over CMU 
  • 80 Freddy Mercury’s 

Called recover and brought all CMU’s back to corner 1

2 minutes CMU holds (one CMU in each hand). We took turns telling bad dad/lawyer jokes to help the time pass. 

Recover, rack the CMU’s, Mosey back to AO sprinkling in some walking lunges and reverse walking lunges. 

Mary

No Time

COUNT-OFF & NAME-O-RAMA

13 High Impact Men

COT/BOM

I have a confession, on Monday I did the bare minimum at work all day long. I was feeling tired and unmotivated so I did just enough to fly under the radar until it was time to go home. I didn’t feel great about it but it really punched me in the mouth when I woke up on Tuesday morning. School was canceled for my wife and daughters and they got a “snow” day. My wife suggested I take a PTO day and spend time with them. My heart broke. I told her I had way too much to do and some lunch deadlines I had to meet (spreadsheets and reports that I could have done on Monday but…). I was sick over the time with my family I could have had but the “fart sack” on Monday led to a missed opportunity to get closer to my M and Shorties on Tuesday. Later that day I ran into this quote by John Maxwell that hit home and came with perfect timing. 

“We overestimate what we can do tomorrow, we over-exaggerate what we did yesterday and we underestimate what we can do today.” -John Maxwell

If we stay consistent about how we structure our “today’s” the yesterdays and tomorrows will take care of themselves. 

Today is the only moment we have, all we have is now. What is on your daily agenda? What are you putting off until tomorrow? Don’t wait, perform the tasks at a hand and do the best you can today. We never know what tomorrow will hold. 

MOLESKIN:

What is everyone’s go-to song/band right now? Comment under the backblast post in slack and share with the group. 

ANNOUNCEMENTS:

BARBIE AND BARNEY BACKLASH DAY

THE SCENE:

Rainy Temperature Humidity Feels like Wind Speed Wind Direction
38 ℉ 833% 38 ℉ 2.8 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Nose Circles 5 each direction.
25 SSHs .
5 Cherry Pickers.
20 Rockettes.

THA-THANG:
Mosey towards the CMUs.  On the way, everyone line up along curb/sidewalk at one end. Karaoke two steps onto sidewalk two feet down.  All the way down sidewalk.  Then reverse and head back.  So, both directions.

Everyone grab a CMU.  Head to the first of 12 cones.  Each cone represents is a station.  Taking cue from 12 days of Christmas, the PAX works through the cones as through the 12 days.  So, day 1 first.  Then day 2 and then back to day one.  Then day 3, then 2, then 1, and so on all the way to day 12.  The number of reps indicated by the day.  Exercises are:

1 – Blockee
2 – Man Makers (Merkin then pull block another Merkin pull
block back = 1)
3 – Overhead Press
4 – Squats
5 – Flutter Kicks Four Count
6 – Bodyweight Merkins
7 – Lion Kings (Vertical CMU squat and press like Simba)
8 – Front Hold Lunges (Both legs = 1)
9 – Big Boy Situps
10 – Curls
11 – Mountain Climbers
12 – Monkey Humpers

Then Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
15 Brothers.
CIRCLE OF TRUST/BOM:
As many of you know, my wife recently had surgery.  An elective surgery to help with a condition called Interstitial Cystitis.  This is a bladder condition that is considerably annoying but not life threatening.  So, she’s struggled for 10 or more years dealing with this.  After getting the help recently, I wondered why we waited.  Ironically, today is BARBIE AND BARNEY BACKLASH DAY.  On December 16th, Barbie and Barney Backlash Day allows parents to take a vacation from all the repetitive sing-a-longs and storytelling.  The day permits parents to turn off the annoying cartoons and songs. Parents may insist on a different book to read at bedtime. Or put away the noisy toys.  I’ve never heard of this ‘day’ but it describes a bit about what my wife did.  Basically, giving up everything in support of her family.  Mostly our kids.

And as an exercise take these 9 major categories of life and sort them in an order of importance that represents what would be the most ideal for you:  kids, spouse, work, exercise, friendships, hobbies, house-upkeep, travel and experiences, and appearance.  So, 1 through 9 most ideally. 1 being what you’d ideally like to have as the most important thing to you.  Then take the same list and look at what it is realistically.  Compare them.

So, basically an offering of advice to be careful of how you devote your time.  Obviously, we have to work and take care of things around the house.  We also love our kids and want to spend time with them.  But don’t forget about yourself.  As quoted below:  ‘When you take time for yourself, you’re being a GREAT parent: you are teaching your children to grow up and find balance between caring for others and caring for themselves!’

Some professional thoughts:

Dr. Lara Honos-Webb, PhD Psychology Specialist

Parents need their own downtime and personal lives. If you are spending all of your free time running your children to their commitments, you’re not taking good care of yourself. Your marriage needs time for you and your spouse to have adult conversation. If you are single, your romantic life needs you to have energy to spend in connecting with other people. Don’t feel guilty for taking time away from your children to focus on your love life. Parents who are happily in love will find it easier to be better parents. Taking care of children, takes an enormous amount of energy, and the energy generated by a fulfilling connection to a romantic partner can be an important resource for you as a parent. If you spend all of your time taking care of your child, you will soon find yourself depleted, and you, your child, and your partner will suffer.

 

Dr. Deborah R. Gilboa, MD Family Practitioner

There are three great reasons why parents need to take some time for their own interests and pleasure!

  1. Lower your stress—be a better parent!
    When adults take time for ourselves we relax. Blood pressure is lowered (unless “time for yourself” means smoking or eating a whole lot of junk food!), we smile more, sleep better and have a more positive outlook. All of these factors combine to help us be more positive in the rest of our lives – at work, at home, and with those we love.
  2. Strengthen your family.
    Many parents avoid their own hobbies or taking time for themselves because they believe that there is no time, or their family needs them too much. Help your family value you more by valuing yourself. Your children will learn to show you respect when you show yourself that same respect, by pursuing an interest, hobby or activity that brings you pleasure.
  3. Raise your kids to be adults who take care of themselves.
    Our children will repeat our patterns. So create a healthy pattern in your home, where adults value their own passions and make a little time for those interests.  Do you want your kids to grow up and value themselves and their abilities? They will learn from you, by example!

When you take time for yourself, you’re being a GREAT parent: you are teaching your children to grow up and find balance between caring for others and caring for themselves!

 

 

MOLESKIN:
—
ANNOUNCEMENTS: