F3 Knoxville

Tag: Hundo

March Madness

THE SCENE: Sunny & brisk, mid 3-‘s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Countdown in Tournament Bracket Style. SSH I.C. x64, LBAC I.C. x32, Tempo Merkins x16, Imperial Squat Walkers x8, Tempo Squats x4, Diamond David Lee Ross Burpee x1

Indian Run 1/2 mile- leader drops baton & 6 recovers, does 3 burpees and brings runs to the front. Drop baton & repeat.

THA-THANG:

Mosey with CMU from Grindstone to backside of rec center. Line up against the wall. One parnter performs one set of 2-CT Monkey Humpers (15-10-5) then runs down/back the hill while the other partner holds CMU on knees in a wall sit. Rotate. We held planks until all completed. Mosey to Tennis Courts with CMU.

Stations. One partner mosey’s the outer edge of Tennis Courts while the other partner performs the exercise. Reps accumulate until you reach the total. Farmer carry your CMU to the next station & repeat. We switched from Mosey to Bernie around the courts from Alpo’s on to slow it down.

  • CMU Curls x300
  • Alpo’s x200
  • Thrusters x100
  • V-Ups x200
  • Mountain Climbers x300

MARY:
Abs- Flutter Kicks I.C. x20, Hello Dolly I.C. x15, American Hammers 2-ct OYO, Tempo Squats to Time
COUNT-OFF & NAME-O-RAMA
6
CIRCLE OF TRUST/BOM:
Childlike Wonder
MOLESKIN:
ANNOUNCEMENTS:

Perseverance

THE SCENE: Warm. Light rain, but once you’re wet you’re wet….. so get on with it.
F3 WELCOME & DISCLAIMER

Did the usual intro…

WARM-O-RAMA:

  • 10 x SSH IC
  • 10 x Little Baby Arm Circles Forward IC
  • 10 x Little Baby Arm Circles Backwards IC
  • 10 x Cherry Pickers IC
  • Short Mosey around Tennis Courts and back to the grinder.

THA-THANG:
Two Stations (One under Pavillion and Another at other end of ball courts)

Do 1 exercise at Station 1 then run to Station 2.  Do 1 exercise at Station 2 then Bernie back to Station 1…..working your way down the list.

Air Raid = 5 Burpees.  During beatdown a Pax member can yell Air Raid at any time which forces everyone to stop, do 5 Burpees, then continue on.  All Pax called an Air Raid.

Station 1

  • 20 x Dry Docks
  • 20 x Incline Merkins
  • 20 x Merkins
  • 20 x Dips
  • 20 Shoulder Taps

Station 2

  • 20 Squats
  • 20 Iron Mikes (1 ct)
  • 20 Monkey Humpers
  • 20 Jumping Squats
  • 20 Calf Raises

Rinse and Repeat.

MARY:

Short “fellowship mosey” around the parking lot.

  • 20 x LBC OYO
  • 20 x Flutter Kicks (1 ct) OYO
  • 20 x Hello Dolly OYO
  • Protractor
  • Hold a Plank (for extra credit we squeezed out a few Merkins)
  • Pax Roulette
    • Drifter called one I can’t remember to save my life.
    • Swerve called Tempo Squats x 20
    • Toad called Mountain Man Poopers x 20
  • 20 x LBC (which was miscalled as Little Crunch Babies, no babies were harmed in this beatdown) OYO
  • 20 x Flutter Kicks OYO
  • 20 x Hello Dolly OYO
  • Protractor
  • Loooooooooong Plank Hold where we discussed the world record for plank holds and squeezed out a Merkin for extra credit.

COUNT-OFF & NAME-O-RAMA

5 in the PAX.

CIRCLE OF TRUST/BOM:
James 1:2-4 NIV  Consider it pure joy, my brothers, when you face trials of many kinds because the testing of your faith creates perseverance.  Let perseverance finish its work so that you can be mature and complete.

When you come to F3 the Q gives you a trial to face.  You have the choice to persevere and make it to the other side or not.  We all face trials in life.  My default reaction to a trial is to say “oh, man, ugh, why do I have to deal with this.”…..I want my life to be easy.  This verse suggests to me that life isn’t supposed to be easy!  Spoiler Alert!  The trials are NECESSARY to create Perseverance.  The Perseverance is Necessary for me to be a completed work and be ready to do God’s will.  Choose to Persevere Today.

MOLESKIN:
Prayer Requests taken and lifted up.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The 4-leaf clover

THE SCENE: Cool mid 50’s, rain had just subsided
F3 WELCOME & DISCLAIMER

Push yourselves to get better today. Not a professional, nor a doctor. Still ‘social distancing’ per covid 19 guidelines


WARM-O-RAMA:

20 SSH (IC), 10 Imperial Squat Walkers (IC), LBAC (8 F and R IC), mosey, 8 Mountain Man poopers (IC), 10 Merkins (IC). Mosey back to AO for 10 Thrusters (IC) and 10 Blockees (OYO)

THA-THANG:
In the Spirit of St Patrick’s day, we went looking for four leaf clovers by moseying over to the parking lot by the football field. Upon arriving at the parking lot, we found a four leaf clover, whose stem extended down a hill.

The Four-Leaf Clover consisted of 4 stations. PAX completed a station before returning to the stem (5 Burpees) and then running down the hill to the base of the stem for 5 body builders before returning back up the hill to the top of the stem for 5 more Burpees and proceeding to the next station.

Station 1:

  • 10 Burpees
  • 20 merkins
  • 20 4ct Monkey Humpers
  • 40 LBC

Station 2:

  • 10 Body Builders
  • 40 Dry Docks
  • 20 Mountain Man Poopers
  • 20 WWII

Station 3:

  • 10 Burpees
  • 20 Dips
  • 20 Jump Squat
  • 20 Hello Dollys

Station 4:

  • 10 Body Builders
  • 40 Shoulder Taps
  • 40 Iron Mikes
  • 20 V-Ups

Mosey Back to AO

MARY:
PAX got about 1 minute of CMU Flutter Kicks to finish up
COUNT-OFF & NAME-O-RAMA
16 PAX: Veep, Taco, Avocado, T-Bone, Espy, Postpone, Swerve, Smoky, Limbo, Radioshack, Napster, Rep Sleepy, Nair, Hundo, Drifter, Hellbender
CIRCLE OF TRUST/BOM:

“Impossible is just a big word thrown around by small men who find it easier to live in the world they’ve been given than to explore the power they have to change it. Impossible is not a fact. It’s an opinion. Impossible is not a declaration. It’s a dare. Impossible is potential. Impossible is temporary. Impossible is nothing.”

Embrace the challenge everyday to not shy away from the difficult things in life.

MOLESKIN:

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

Lumberjack’s birthday Q

THE SCENE: Pleasant and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
9 (or 10 b/c ESPY can’t count) each of the following

-SSH

-Cherry pickers

-Tempo squats

THA-THANG:
Mosey around the AO to get the blood pumping

-Arrive at the tennis courts where we found two super-sized CMU’s and two nerf guns. Two PAX at at time shoot a nerf gun and carry super-sized CMU to retrieve bullet. 9 burpees once you arrive.

The rest of the PAX reps 9 of the following until its their turn:

-Merkins

-CMU Squats

-Elf on the shelf

-Hand release Merkins

MARY:
PAX roulette, 9 reps of everything
COUNT-OFF & NAME-O-RAMA
Hellbender, Hundo, Drifter, Noggin, Scout Master, Smokey, Limbo, Postpone, Sleepy, Lumberjack, Peach, Swerve, Nair, ESPY
CIRCLE OF TRUST/BOM:
Lumberjack gave the BOM: you don’t have to first to be the best, just do your best!
MOLESKIN:
Prayer for Hammy and Woodschack to heal up and return to the gloom soon!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

The KY Derby

THE SCENE: Clear skies & breath reminded you of a KY Derby morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH I.C. x20, Cherry Picker I.C. x7, TN Rocking Chair I.C. x10, CMU Lunge to bball goal

THA-THANG:
Choose a battle buddy. Buddy takes a CMU break around the park completing x10 squat jumps, x10 SC Shoulder Taps, x10 SC Iron Mikes along the way. Other buddy performs the circuit of x20 reps each:

  • CMU Curls
  • Calf Raises
  • CMU Upright Row
  • LBC’s
  • CMU Thrusters
  • Bent-over CMU Row

Rotate when your runner returns

MARY:
2-count Mountain Climbers x20, Hello Dollys x20 OYO, Flutter kicks I.C., Tempo deep squats to time (30 total)

COUNT-OFF & NAME-O-RAMA
15. Welcome back Radioshack!

CIRCLE OF TRUST/BOM:
There’s no lasting fulfillment in being the greatest -AND- you’re a lot less likely to win. It’s so obvious when you think about it. Why do the worlds greatest athletes leave to form Super Teams in LA or Tampa Bay?

Teams are memorable. If I asked you- you could name more aware winning sports teams, bands, company’s, & military groups than great athletes, rock stars, billionaire’s or master brewer’s. It’s why you know about Miracle on Ice in the 1980 Winter Olympics, but can’t name a singular athlete who competed in the Olympic Games that decade.

Most of us are struggling with something. Some of our members speak about how they’re in a negative head space or know someone working through health issues, but what you don’t know is that when you work with intensity here at F3, I’m watching you & it’s pushing me to be better. As a byproduct, my coworkers are getting a better version of myself, my wife admires me more, & I’m standing here to encourage you back. So keep showing up for your teams, because they’ll be there to lift you higher when it’s time.

So where are your winning teams? Good news. You’re already playing on a few. It’s your job to make each team better. 

  • Show up to F3, because you push us when you do
  • Stick to the budget your family made, because paying for that long term savings goal in cash is way more satisfying than your guilty pleasure
  • Play to your strengths at work & help others shine doing the same
  • Cut the habit you’re working yourself up to do, because the post guilt you feel causes you to hide from your inner circle such as your family & God

God knew the hardships & the joys in life would require a team. That’s why he sent his disciples out in pairs, & sent Eve to Adam.

Ecclesiastes 4:9-10 – Two are better than one, because they have a good return for their labor: if either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.

MOLESKIN:
Thoughts for Hammy to recover. Be with our PAX & Country.
ANNOUNCEMENTS:
N/A