F3 Knoxville

Step Up

THE SCENE: High 40s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15th day of the month, 135th day of the year – 230 days left in 2021 to make it what you want it to be

SSH, windmills, tempo squats, little baby arm circles forward, little baby arm circles backward, some Michael Phelps, a little bit of this and a little bit of that (x2), and tempo merkins – 15 reps of each (4 count where appropriate).

Pele wanted to do some cherry pickers, but I don’t like cherry pickers so we moseyed instead.  For once, Crawdad agreed with me.

THA-THANG:

Mosey to the bottom of Everest

15 more SSHs (4 ct)

Run up Everest to the top of the Summit

15 more SSHs (4 ct)

Mosey to the Coliseum

Divide up into two teams

Welch Dragons to 10 with one team going one way and the other team going the other way – if you don’t know what a Welch Dragon is, then look it up on the F3 Exicon or ask someone who has done it, he will remember

Meet back in the center for some Hello Flutter Cutters (one 4-ct Hello Dolly, one 4-ct Flutter Kick, one 4-ct Box Cutter – together back-to-back-to-back for one rep) while waiting on the six or at least 15

Ghost-man Baseball

Using the circle of the Coliseum, Team 1 runs to first base, does 15 reps of the exercise, and returns home.  Team 2 does a core exercise of its choice for the entire time it is waiting for Team 1 to return.  Team 1 does a core exercise of its choice while Team 2 runs to first base, does 15 reps of the exercise, and then runs back.  Repeat this process for the other bases but stop at each base on the way and do the exercise there before advancing to the next base (because you have to touch the bag before advancing in baseball) but do not do the exercises at each base on the way back (but do run back the way you came).  For the home run, do not run back, stay at home to do 15 reps of those exercises and then do a core exercise of the team’s choice while the other team finishes its home-run trot.

First Base – Merkins

Second Base – Squats

Third Base – Carolina Dry Docks

Home Run – Burpees

15 SSHs (4 ct)

Mosey to Crawdad’s Yoga Studio

15 SSHs (4 ct)

Hokey Pokeys (merkins with one leg in the air) x 15 each leg

25 SSHs (4 ct)

Mosey to the base of Baby Cardiac

35 SSHs (4 ct) – total of 135 for the entire workout

All you got sprint up Baby Cardiac to the AO

MARY:
Hold a plank for one minute to time

COUNT-OFF & NAME-O-RAMA
18 HIMs

CIRCLE OF TRUST/BOM:

It’s time to step up.  Lillydipper usually picks up 2 Qs a month on average, but he has been out with a hip problem and will be out for a while.  It’s going to take all of us to fill that void.  So, it’s time to step up.  Sign up for Qs.  If you’ve not Qed in a while, then it’s time to sign up.  If you’ve never Qed before, then it’s definitely time to sign up.  It’s not hard.  Just pick an exercise you don’t like to do and do it twice as many times as you want to do it.  The PAX will support you.  The Q doesn’t have to be perfect.  It just needs to be.  And, a Q needs to be on the website calendar days in advance so that any sad clowns will know that F3 will be there for them on Saturday morning (remember, the sad clowns don’t have access to Slack).  Step up and sign up.  Do it for your brothers.  Do it for Lilly.  We can’t let this fade in his absence or fall only on a few of us.  He will undoubtedly be back, hopefully sooner rather than later, but we need to make sure that his legacy is still here waiting on him.

MOLESKIN:
Prayers against racism, for the sick and shut in, for the journeys of Cheatsheet, his daughter, and all the F3 brothers, for Lillydipper, for Jinxy, for Doubtfire, for Convoy and his family, and for all of the unspoken prayers on our hearts and minds.  Prayers for the courage in each of us to step up in F3, in our families, and in our communities.

ANNOUNCEMENTS:
June 12th – Convergence at Big Ball followed by a work day at Wesley House

July 24th – CSAUP at Dog Pound (was last year’s CSAUP not enough?)

Help

THE SCENE: 64 and nice
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 imperial walkers in cadence

25 SSH in cadence
THA-THANG:
Tabata circuit :20 work :10 rest :60 rest between exercises 7 exercises

  • Burpees
  • squats
  • Reverse lunges
  • Skater hops
  • Mountain climbers
  • flutter kicks
  • merkins

MARY:
Cool down Tabata :30 seconds movements 10 rounds: Is, Ys, Ts, Butt kicks, high knees, inch worms, arm stacks, plank, lunges, calf raises
COUNT-OFF & NAME-O-RAMA
15 pax no FNGs
CIRCLE OF TRUST/BOM:
Over the course of a few weeks at work, I encountered 2 instances where patients or coworkers yelled for help. Instinctively, I sprang into action. It’s easier to answer the calls for help when they are loud enough for everyone to hear, but what about the cries we don’t hear? Be aware of those around you who aren’t outwardly crying for help. Be kind to others, we don’t know what everyone is going through.

ANNOUNCEMENTS:
Calls for donations. 2nd F opportunity at Pokeworks noon 5/5/21

Hello Darlin

WARM-O-RAMA:
SSH, Tie Fighters, Butts-Up, Preachers, etc.
THA-THANG:
Unlike CMUs, rocks found in the woods can’t be thought of as private property, and they don’t seem like huge threats to children’s safety. There happened to be some (rocks not kids), so we took them out for a shuffle.

We did the Hands Fast Ten, then over to the Caribbean.

Laps around the islands, 20-15-10-5 reps each lap, with and without our naturally occurring, non privately owned and totally harmless companions. Q has to admit that he cheated his reps on the hand release merkins. Let this be a lesson to everyone that if you can’t do it, you shouldn’t Q it. Conway got Ribbed pumped up, and I failed Kentucky by not playing “Borderline” by MDNA. She was next on the playlist!

CIRCLE OF TRUST/BOM:
Lesslie Newbigin said that rational doubt always rests on faith and not vice versa.

Roy’s Birthday

THE SCENE: Cool at circle up…around 38 degrees.  We warmed up quick
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started out with 20 SSH on 4ct then mosey to curb…10 tempo merkins, mosey to other side, 10 4ct plank jacks, mosey back, 10 baby arm circles front, mosey back, 10 baby arm circles back, mosey back…10 Imperial walkers on 4ct
THA-THANG:
Mosey to Circus Maximus.  Descending ladder that started out with 10 exercises then two laps.  Drop an exercise every time circuit is complete. Exercises were… (Oh, it was all done to Roy Orbison’s greatest hits to celebrate his birthday!)

  • Merkins
  • Dry Docks
  • Skaters
  • Peter Parkers
  • Jump Squats
  • Lunge
  • Plank Jacks
  • OH Claps
  • Burpees
  • Diamond Merkins

All done at 10 rep single count

Completed about 4 rounds then mosey to the cloud for some 11’s (dips and incline merkins)

Then an ab session of 20 4ct freddy mercury, 20 4ct flutter, and 20 4ct LBC’s

Mosey to bottom of baby everest for 3 trips up with 5 squats at the top each time.

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Bonhoeffer:

I can no longer condemn or hate a brother for whom I pray, no matter how much trouble he causes me.

If anyone should have a reason to hate or resent an enemy it was Bonhoeffer, who was arrested by the Nazi’s for opposing Hitler and refusing to incorporate Nazi teachings into his church.  He was executed for his resistance.  Christ calls us to pray for our enemies, and Bonhoeffer makes a great case that in doing so it changes our hearts towards them.  Pray for your enemies.

 

Blessed by burdens

THE SCENE: Mid 50s slight breeze and drizzle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 merkins

25 SSH in cadence
THA-THANG:
6 stations 2 exercises at each descending ladder rep scheme 50-40-30-20-10. Each pax carries CMU from station to station and after last station carries it up mini cardiac before starting next round

  • Step-ups/big boys
  • Swings/ box cutters
  • OH Press/LBCS
  • Rows/Hello Dollies
  • Squats/Freddy mercuries
  • derkins/flutter kicks

COUNT-OFF & NAME-O-RAMA
14 pax no FNGs
CIRCLE OF TRUST/BOM:
“Cast your burden on the Lord, and He shall sustain you; He shall never permit the righteous to be moved” (Psalm 55:22). As men we carry a lot of burdens to provide and protect our concentrica. We can either allow that burden to weigh us down or we can use that to strengthen us. After God asked Jesus to carry a cross, we can carry a CMU representing our burdens.