F3 Knoxville

Tag: Key Fob

VQ for Honeydew

THE SCENE: Clear morning, low humidity, temp in the mid 60’s
F3 WELCOME & DISCLAIMER 

I’m not a professional

Modify your workout for your injuries

Keep social distancing in mind during the COVID pandemic

It’s my first Q so bear with me.

WARM-O-RAMA:
20-Side-straddle-hops IC

15-Baby Arm Circles forward IC

15-Baby Arm Circles Backwards IC

5 Cherry Pickers IC

20 Merkins IC

THA-THANG:
Mosey over to the CMU pile near the buses. Each person grabbed 1 CMU and proceeded to the adjacent parking lot. 4 stations were set up and a speaker was in place to begin a time using the Tabata Timer App. 3 exercises at each station. the first exercise was done for :45 seconds with a :10 second rest x 3 sets then moved to the next station and repeated :45 seconds of work :10 second rest for 3 sets for all stations. CMU is carried to each station and.

  • Station 1
    • Decline Merkins
    • Vertical Press (From Iron PAX video)
    • Overhead Press
  • Station 2
    • Goblet Squats
    • Rocky Balboas
    • Lunges
  • Station 3
    • Curls
    • Alpos (From Iron PAX video)
    • Dips
  • Station 4
    • Big Boys
    • Plank
    • Freddie Mercury

MARY:American Hammers 4 Count x 15 back at the AO

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: Treat others with respect and lead by example. I would not be where I am today without a positive role model in my life. By being good examples and role models we can help end racism, sexism, and hate.
MOLESKIN:
Being raised in home with 2 working parents in a small town in southern West Virginia my parents didn’t have resources like a daycare, YMCA, Boys and Girls Club or anything like that.  My parents relied on a a baby sitter, a black lady named Lucille. This lady was a woman of God and very religious and treated me as one of her own children and I often referred to her as my other mother. She was a leader in her church and when I met her family everyone knew who I was because she kept up with my achievements in the paper and would continue to guide me long after being my babysitter.  When Lucille passed away I was unable to attend the funeral but discovered through her obituary that she had made me one of her God Children. My parents weren’t even aware of this fact, but we took it as an honor and privilege. For this reason I never thought someone was different because of their color, heritage, or religious belief. This role model never told me to not hate she showed my how to be good to people and how to treat people with respect. When my daughter was born I was so happy and honored to that my wife agreed and allowed my daughter to be named Lucille, because my wife could see how much love I had for this great lady. Sorry if this is too long again my first time doing this, but thanks again for giving me the opportunity to lead today and thanks for all the guys to push me to lead this workout today

Be Prepared, a Field Trip to The Cedar Bluff Schools


THE SCENE: 70’s clear and HUMID
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
No one took the open Q, so Mermaid picked it up and treated everyone to a field trip off the Shamrock A/O and a visit to the Cedar Bluff Schools.
Motivators from 9, and 3 Cherry Pickers, then Mosey to the Cedar Bluff Schools
THA-THANG:

Meet in the middle of the circle.
Call out an exercise, an amount, and a location,
run to the location, do the exercise in the amount called and run back, repeat the exercise
Hold an Al Gore until everyone returns and finishes
stop at 6:05 and run back to Shamrock a/o
Tree Hand release, release merkins
light pole Leg Raises
chain link fences Jungle Boi Squats
cross walk BBS
grass Stationary Lunge Steps
brick wall Wall Squats
steps calf raises
sidewalk burpees
handicap parking bobby hurley
covered area american hammers
directional arrow merkins
stop sign at cedar bluff road monkey humpers
repeat as necessary

MARY:
4 rounds of a PAX calling out a core exercise followed by 10 merkins.
Pickle Pounders, Little Baby Crunches, Freddie Mercuries, and box cutters were called and performed.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be Prepared
Ezekiel 38:7
New International Version
7 “‘Get ready; be prepared, you and all the hordes gathered about you, and take command of them.
Matthew 24:44
New International Version
44 So you also must be ready, because the Son of Man will come at an hour when you do not expect him.

MOLESKIN:

ANNOUNCEMENTS:
Iron Pax week 1 on Friday begins at 0515
Mandolin is looking for some OTB partners for an evening workout.
Pringle has a friend looking for a substitute on a paper route.  This route only needs coverage so the normal carrier can take some time off.  Two weeks currently needed in October and in November.  The pay could be as high as $500 per week.  Let me know if you are interested, or know someone that might be, and I will put you in touch with Pringle.

Saint Peters Circle – Rich Welcome

✔ THE SCENE: Not too bad. A little muggy.

✔ F3 WELCOME & DISCLAIMER: Not a pro.

✔ WARM-O-RAMA:

  • Twisting Pickers
  • Phelps
  • Big Arm Circles
  • SSH
  • Star Jacks
  • Squat Jumps
  • Bobby Hurlies
  • Froggers
  • Mtn Climbers
  • Crab Kicks
  • Diamond Merkins
  • Merkins
  • Wide Merkins
  • L Alt Merkins
  • Right Alt Merkins
  • and then back up through the whole sequence.

U Indian run

facing the linear hills – Get inline six feet apart.  Last person sprints up the hill then back down then to front of line and sprints up that hill and back down.  Everyone holds a squat or plank while waiting their turn.

  • Mosey to beginning of Loop and Go Through each of the 10 stations

The Thang:  Saint Peter’s Circle

AMRAP

  1. Dirken shuffle Around Circle
  2. Bear Crawl to Corner
  3. Lunge to Speed Bump
  4. 10 Wall Dips
  5. 10 HS Push-ups
  6. Reverse Bear Crawl Over steps
  7. 10 Blockees
  8. Reverse Bear Crawl Over steps
  9. Inchworm over speedbump
  10. Sprint to Finish

We did a little over two laps.

MARY:

  • Flutter Kicks
  • American Hammers
  • Dead Bugs
  • Freddy Mercuries

CIRCLE OF TRUST/BOM:

2 Peter 1: 3-11: His divine power has given us everything we need for a godly life through our knowledge of him who called us by his own glory and goodness. 4 Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature, having escaped the corruption in the world caused by evil desires. 5 For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; 6 and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; 7 and to godliness, mutual affection; and to mutual affection, love. 8 For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ. 9 But whoever does not have them is nearsighted and blind, forgetting that they have been cleansed from their past sins. 10 Therefore, my brothers and sisters,[a] make every effort to confirm your calling and election. For if you do these things, you will never stumble, 11 and you will receive a rich welcome into the eternal kingdom of our Lord and Savior Jesus Christ.

This scripture convicted me and gave me hope. Lately I’ve been dealing with some wandering with lack of purpose and “vision” or “mission” , “why am I here” type of questions.  However, knowing my salvation is secure – I say “Well then, what now”.  I’ve gone through some major ministry “corrections” and “redirections” – and the path doesn’t seem straight – and quite frankly seems hard to understand.  Also being challenged by marriage – this verse caught my attention with the promise of the possibility of  “you will never stumble“.. I’m like, well I stumble all the time, so maybe this scripture has some good advice & wisdom I can glean.  For purpose and goals,  you can, for example, “Make every effort” to work on any of these things:

  1. Goodness
  2. Knowledge
  3. Self-Control
  4. Perseverance
  5. Godliness
  6. Mutual Affection
  7. Love

Those are awesome goals to choose and work towards.  Be sure to know yourself, pace yourself, keep it real, don’t overwhelm yourself, find others along the same journey and calling,  rise up to the call, know that you are not alone, hold onto the “great and precious promises“, know that our faith is a gift, we are not earning our salvation, but we are earning aspects of the “rich welcome” that Peter mentions…  Therefore — MAKE EVERY EFFORT!!  Notice Peter says that twice.

ANNOUNCEMENTS:

Shamrock 8/21/2020

THE SCENE: Gloomy with a slight hint of Fall. Upper 60s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers, SSH, BOCs

THA-THANG:

Mosey to CMU pile…

Line up on practice football field sideline with battle. While HIM1 does exercise, HIM 2 runs across field and back.

  1. CMU squats
  2. Back Rows
  3. Merkins
  4. Shoulder press    (do 3 rounds of each)

Return CMUs

Mosey to parking lot….

One exercise station at each corner of lot. HIM 1 runs left, HIM 2 runs right —>doing exercises at each corner. When you pass your battle buddy, you give a high five then do 5 burpees. (Do this for the remainder of the time.) 

4 Exercises are:

  1. Dry Docks (20)
  2. Mike Tysons (20 4ct)
  3. Squat Jumps (20 4)
  4. Flutter Kicks (20 4 ct)

COUNT-OFF & NAME-O-RAMA

17 HIMs.

Music City, Cheatsheet, Pringle, Bekky, Flower Pot, Mermaid, Trolley, Fabio, Honeydew, Anchorman, Slappy, Key Fob, Slim Reaper, Dumpster Dive, Sparrow, 15-Love, Curry.

CIRCLE OF TRUST/BOM:
Encouraged men to think about what they could do today that would matter in 100 years and in eternity.

Never Give Up – Shamrock

THE SCENE: Low 70s little humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 15 each

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop 25 

Twinkle Toes  (IC) 4 CT x 15

THA-THANG:

Mosey to the CMU pile next to the field. 

Grab a CMU. 

25 Curls

25 Slow twists 

50 Bench press 

Mosey to the track. 

Line up on the 0 yard line. 

25 Curls + 25 Slow Twists then move your CMU forward to the 5 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 10 yard line

Run 1 lap

25 Curls + 25 Slow Twists then move your CMU forward to the 15 yard line

Run 1 lap

25 Bench Press + 25 Big Boys then move your CMU to the 20 yard line

See how far you can go. 

Before returning CMUs we did 60 more bench presses 

MARY:
We had 1 minute left over to do merkins until 6:15AM
COUNT-OFF & NAME-O-RAMA
Betty, Mermaid, Pom-Pom, Free Fall, Curry, Key Fob, Dumpster Dive, Slim Reaper, Sparrow, Slip-n-Slide, Music City, Cheatsheet, Curveball, Baby Boomer, Anchorman,
CIRCLE OF TRUST/BOM:

The Word:

Some quotes from my grandfather from about 25 years ago at his 50th wedding anniversary.

“Never Give Up”  –  He was talking about his 50 years of marriage and also his walk with Christ. He said there will be peaks and valleys. The pain we suffer when we are in the valleys makes us appreciate the mountain tops. 

“Be There”!  –  He looked around at over 100 family members and friends that came to celebrate their 50th anniversary. He praised us for being there, but said this may be the last time that we are all together, but it won’t be the last time up there. 

I was just a dumb 12 year kid, but his speech stayed with me my whole life. He had such a great perspective on life. He was eternally focused. I want to challenge us to be eternally focused as well.

MOLESKIN:

ANNOUNCEMENTS: