F3 Knoxville

Tag: Jenner

Count It All Joy

THE SCENE: A comfortable 59 degrees and clear

WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 temp merkins, 20 (4ct) Moroccan nightclubs, 10 squats

THA-THANG:

– “Around the World” team competition rules:

  • split into even teams (4 person minimum)
  • each team gets 2 CMUs
  • 1 team member runs to the first parking lot line with their CMU while the rest of the team performs a team exercise using the other CMU.
  • Once the 1 team member returns to the group, the team sends out another member to the next parking lot line. This process repeats until all parking lot lines have been visited by the team.
  • 1st team to make it all the way across the parking lot and return back to the rest of their team wins

Parking Lot Line Sequence:

5 burpees, 10 merkins, 15 squats

Team exercises:

Cross the river

  • each team member sits one in front of the next as in a boat. While the whole team is rowing in place, the team member in the rear will pass the CMU to the front then send it back to the rear using the opposite side
  • repeat this until it is time to send another member out to the parking lot

Over the mountain

  • Each member gets into the mountain climber position one in front of the other in a straight line.
  • The team must pass the CMU to the front of the line and back to the rear of the line using the opposite side while remaining in the mountain climber position
  • repeat this until it is time to send another member out to the parking lot

Through the desert

  • each team member is separated about 10-20 steps from another in a straight line. As everyone runs in place, the team member holding the CMU in the back runs to the person directly ahead of them and passes off the CMU, then returns back to their spot behind.
  • the next team member then takes the CMU to the person ahead of them in the same fashion. This process repeats until the gear is in the front of the line. Once in the front, the CMU comes back to the rear of the line in the same way
  • repeat this until it is time to send another member out to the parking lot

Into the swamp

  • the entire team lines up in a straight line horizontally. Once given the verbal “go” there is no stopping until the whole team is across the designated finish line.
  • the team must cross the line as one unit
  • The team will move by crab walking, and the team’s CMU must make it across the finish line however means necessary but it must be at the same time as the whole team crosses together.
  • Once across, the team must come back if time permits

The End

  • Once 1 team reaches the last line (or time runs out and the team who made it the furthest is recognized) – everyone will stop and form up together
  • All CMU’s will be returned and the group will move back to AO

MARY:

– Once back to the AO, the winning team lines up opposite the losing team(s). Each member of the winning team takes turns either choosing a card from a deck or rolling a die to determine the exercise that is to be dished out to the losing teams.

Dice:

  • 1=merkins, 2=BBS, 3=squat jumps, 4=Carolina Dry Docks, 5=toe taps, 6=iron mikes

Cards:

  • hearts= 8ct push-ups, diamonds= inchworms, club= lunges, spade= LBC, Joker= 10 burpees
  • multiply each exercise by the number on the card

 

COUNT-OFF & NAME-O-RAMA

11 HIMs

CIRCLE OF TRUST/BOM:
James 1:2-4 – count it a joy when you come across trials and hardships in your life because we can know that it is the Lord that is testing our faith which will produce patience and steadfastness. One day we will be perfect and complete in the sight of the Lord, and the trials we are put through are intentional. Built in to remind us of who we are to truly rely on!

Keep Moving

THE SCENE:

Perfect low 50’s and clear

WARM-O-RAMA:
SSHs in cadence; Merkins OYO; Tai Fighters in cadence; Cherry Pickers

THA-THANG:

Mosey to “Boomer Alley” and grab a CMU along the way; Starting at launch pad move 2 at a time into pain stations; 1) 10 x Hand Release Merkins; 2) 20 x SSHs; 3) 10 x Snow Angels; 4) 20 x Squat Jumps; 5) 10 x Big Boy Situps; 6) 20 x Plank Jacks; 7) 10 x Blockees; Remain at launch pad doing CMU Squat Thrusters until station 1 opens up… rinse and repeat for a while.

Group therapy – 10 x CMU Squat Thrusters; Mosey to CMU pile; Mosey to “Circle of Gab”; Jump or Dive around the circle (great mumble chatter about the various nation flags); 10 x SSHs; Mosey for a bit toward AO; Tempo Squats in cadence; Mosey a bit more; Monkey Humpers in cadence; Mosey to AO; Box Cutters in cadence.

COUNT-OFF & NAME-O-RAMA
11 HIMs and no FNGs

CIRCLE OF TRUST/BOM:
Shared some Boomer (even though I am a Gen-Xer) insights on discipline around Health, Faith, Marriage, Singleness, Fatherhood, Career, Friendships, and Finances.  Read “Choose your hard” poem (stolen from Coolio).  Hebrews 12:11 “No discipline is enjoyable while it is happening – it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.” NLT

ANNOUNCEMENTS:
CSAUP coming up May 6; Shamrock 2 year maniversary coming up on May 11; Passing of the flag coming later in May; Coffeteria right after Q

Monday Funday

The Scene

Beautiful

F3 Welcome and Disclaimer

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

Warm-O-Rama

Side Straddle Hops

Seal Claps 4 count

Inch Worms w/ merkin

Tempo Squats

Imperial Walkers

Tha-Thang

Mosey to the church courtyard

ATM’s 

15 Alternating Shoulder Taps (4 count)

10 Tempo Merkins (4 Count)

10 Fast Merkins

Mosey to Cedar Bluff Rd entrance of Shamrock stopping for 10 4ct Monkey Humpers before crossing and heading to the Cedar Bluff Elementary Stairs.

Dora 1 2 3

Partner 1 performs exercises while Partner 2 goes up and down the stairs twice. 

100 Inch Worms

200 Heel Elevated Squats 

300 Little Mermaids (Did not get to these)

 

Mosey to the parking lot by Cedar Bluff and get 20 Little Mermaids in so we got a taste of the 300

 

Mosey to Cedar Bluff Rd stopping for 10 more 4ct Monkey Humpers and a 10 count pickle pounders before crossing and heading to the AO. (We did not get any honks)

 

BLIMPS in the FIA parking lot

5 Burpees

10 Lunges (5 each leg)

15 Imperial Walkers (we did single count)

20 Merkins

25 Plank Jacks

30 Squats

Mary

No Time

COUNT-OFF & NAME-O-RAMA

15 HIM’s

COT/BOM

Matthew 27:22-44

 

If we downplay the sin in our lives then we are cheapening the grace God has given to us. 

MOLESKIN:

ANNOUNCEMENTS:

Comeback Kids

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
50 ℉ 100% 49 ℉ 3.5 mi/h SSW

F3 WELCOME & DISCLAIMER.
Delivered as desired. I am not a professional.

WARM-O-RAMA:

25 SSHs,  15 Imperial Storm Troopers, 15 Grady Corns, 15 Rockettes, 4 Cherry Pickers.

THA-THANG:

Mosey 1/3 way to CMU pile.

20 Hindu Squats, 1 Push up
19 Hindu Squats, 2 Push ups
18 Hindu Squats, 3 Push ups
…continue this pattern until…
2 Hindu Squats, 19 Push ups
1 Hindu Squats, 20 Push ups

Mosey another 1/3 way to CMU pile.

SheHateMe
10 Lunges (20 movements)
10 Burps (Burpees without the pushup and the standing)
10 Pushups.
No Rest RnR (about 4 rounds) As many sets as you can, for as long as the QIC deems necessary.

Mosey rest of way to CMU pile and grab one. Only one and circle up.

10 CPRs. (Combination of 3 Arm exercises with CMU. Starting position like doing curls and done all together in a 4-Count cadence: 1 = “C”url, 2 = Overhead “P”ress, 3 = Tricep “R”aise, 4 = Return to starting position. )

Gorilla Complex
With a CMU 8 Curls For Girls, 8 High Pulls, 8 Overhead Presses, 8 Tricep Extensions, then drop coupon for 8 Merkins. Follow this up by a quick mosey for a brief upper body recovery, typically no more than 50 yards. Rinse and Repeat 8 Times. We only got 5 Times in.

Mosey back to AO
MARY:
20 Flutter Kicks
15 LBCs
12 Pickle Pounders.
COUNT-OFF & NAME-O-RAMA
10 Brothers including FNG Tacklebox.
CIRCLE OF TRUST/BOM:

Kansas overcame a 16 point deficit in NCAA championship game to win it. Sorry Voodoo and all you NC fans. Kansas didn’t give up and it should remind you that if it’s important don’t give up. Whether that’s a sporting event, job, or your relationship with God. F3 brothers will be there to help, if needed. Also, don’t let up if you’re in a good position. Again, our F3 brothers can help maintain your position if you feel it slipping away.

 

MOLESKIN:
For all of the people of Ukraine. For the family members of people in Ukraine and Russia that are struggling with worry etc. For continued health of Pom Pom, his M Bailey, and their little girl. For all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

CSAUP at Haw’s Ridge in May 6th.
April 9 & 23: OTB Workouts at the NEW Kingston AO, Rampart! 7:00 AM, Fort Southwest Point.

Friends of God

THE SCENE: Windy, temp in high sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Mountain Climbers, 8 Twisties, 5 Burpees, 10 Windmills, 10 Baby Arm Circles Forward and Backward.

THA-THANG:

Mosey to beginning of the Dragon Tail.  We will do Route 66 up the Dragon Tail with Squat Jumps as the exercise.  Those getting to the top first circle back to the six and go up with them.

Mosey on perimeter trail to the stop sign by the road that goes to Admin Bldg.  We will do 20 Hello Dollies and 15 Merkins.

Mosey on perimeter trail until it gets close to Lyons Bend.  We will do 20 American Hammers and 15 Merkins.

Mosey to bottom of Mt Everest.  We will do 20 Flutter Kicks and 15 Merkins.

Mosey to the Utility Bldg.  We will do 20 Bicycle Kicks and 15 Merkins.

Mosey up the road from Northshore Gate until we hit parking lot on left.  We will do 20 Box Cutters and 15 Merkins.

Mosey to Parking Lot by Apartments.  We will do 20 Hello Dollies and 15 Merkins.

Mosey to roadway that goes by Outdoor Chapel.  We will do 20 Bench Dips at curb and 15 Merkins.

Mosey to parking lot that goes by new restrooms.  We will do 20 American Hammers and 15 Merkins.

Mosey to parking lot by entrance to ball parks.  We will do 20 Flutter Kicks and 15 Merkins.

Next, we will sprint from one curb in the parking lot to the other and back, doing 3 burpees at each curb.  We will Bernie Sanders from one curb to the other and back, doing 3 burpees at each curb.  We will rinse and repeat above.

Mosey to AO.

COUNT-OFF & NAME-O-RAMA
17 men, no FNGs.
CIRCLE OF TRUST/BOM:

Some of you may have heard of a signer called Nightbirde.  Her actual name is Jane Marczewski.  At age 30 she has survived very difficult stints of cancer.  The first time she was diagnosed in 2017, she was told she would live for only 3 to 6 months.  She was cancer free after treatment but the cancer came back in 2018.  At that time, her husband of five years left her.  Through painful treatment she became cancer free again in July of 2020.  She went on to perform her own song, “It’s OK” in the 16th Season of America’s Got Talent in 2021.  Her song, “It’s OK” went to number one on I Tunes and number two on You Tube. Before the quarterfinals of American’s Got Talent, she announced she had cancer again and had to withdrawal.

Something that has been both surprising and inspirational about this 30-year-old woman is her faith in God through the torment and continuing battles with cancer.  Her relationship with God is certainly not a simple and sweet one.  But it has been very personal, and God wants us to have that same personal relationship with him.  She says:

“I am God’s downstairs neighbor, banging on the ceiling with a broomstick. I show up at His door every day. Sometimes with songs, sometimes with curses. Sometimes apologies, gifts, questions, demands. Sometimes I use my key under the mat to let myself in. Other times, I sulk outside until He opens the door to me Himself,” she continued. “I have called Him a cheat and a liar, and I meant it. I have told Him I wanted to die, and I meant it. Tears have become the only prayer I know. Prayers roll over my nostrils and drip down my forearms. They fall to the ground as I reach for Him. These are the prayers I repeat night and day; sunrise, sunset.”

Nightbirde proclaims that her relationship with God has grown through the process. She states:

“Call me bitter if you want to—that’s fair. Count me among the angry, the cynical, the offended, the hardened. But count me also among the friends of God. For I have seen Him in rare form. I have felt His exhale, laid in His shadow, squinted to read the message He wrote for me in the grout {of the bathroom floor}.

As for the name she chose to go by as a singer, Jane Marczewski says, “I want to be the bird that sings in anticipation of the good things that I trust are coming.”

Gents, let us take courage from the words of this small 30-year-old woman who weighs less than 100 pounds.  Let us count ourselves among the friends of God.
MOLESKIN:
Prayers for safe travels for Pusher and family to San Francisco on Thursday; for Corona Weight and his family as he will have over 180 days of travel with his job in 2022; for Rooney’s church family; for Swimmies and his family as they move to new home this week; and, for Jinxy and his family as his daughter, Carli, and his son-in-law, Hooker, are going to have another baby.
ANNOUNCEMENTS:
Asylum workout on Saturday will be at 8:30 am instead of 7:00 am.  Polar Bear Plunge will be at noon at fork in river near Townsend.