F3 Knoxville

Tag: Mermaid

Shamrock – Road Rage!

THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Air Drama – Squat with calf rise at the top X20 

Stretch 

Mosey to the big parking lot. Need 16 lines. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Line 4 – Calf Raises 

Repeat for 4 rounds total

We will end up at 100 reps per exercise. 

Mosey to a tall curb for 1 minute AMRAPs

Curb Alperts – Like the Musician Herb Albert?  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Mosey to Weigels

Monkey Humpers to warm up the legs

Run / Jog / Walk to the top.

Mosey back to the AO

We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises

We ended up with a total of 150 reps. 

MARY:

Scissor kicks, Snow Angels, Box cutters and pickle pointers.

COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:

A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey

If my hearth were more content in you, O Lord, 

I would be less inclined to rage at others. 

Let me gauge by the knot in my gut,

The poverty of my own understanding 

Of the grace that I have received

From a God who, loving me

Chose rather to receive wounds

Than to give them. 

Take from me my self-righteousness, 

And my ego-driven demands for respect. 

Overthrow the tyranny of my anger, O Lord,

And in its place establish a better vision

Of your throne, 

Your kingdom, 

And your peace. 

Amen. 

———

Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them. 

 

Betty White and John Madden

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
39 ℉ 87% 34 ℉ 8.3 mi/h SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

Straight into a mosey. .15 miles and then 20 SSHs and 10 Rockettes. Mosey .15 miles then Cherry Pickers OYO, 20 total Tie Fighters, and 10 Merkins.

THA-THANG:

Retread of Fun with the Alphabet workout. Based on this list:

A – Burpees x 15
B – Little Baby Crunches x 30
C – Jump Squats x 20
D – Merkins x 20
E – Squats x 25
F – Plank x 60 seconds
G – Lunges x 30
H – Carolina Dry Docks x 25
I – Side Lunges x 30
J – Freddie Mercury x 50
K – Iron Mikes (Jump Lunges) x 25
L – Military Toe Touch Situps x 20
M – Single Leg Squats x 20 (10 each leg)
N – Dips or Diamond Merkins x 20
O – SSH Jumping Jacks x 50
P – Hello Dolly x 20
Q – Box Jump x 16 or Cross Country Skiers x 30
R – Flutter Kicks x 50
S – High Knees x 50
T – Mountain Climbers x 50
U – Bobby Hurleys x 20
V – Wide Merkins 20
W – Monkey Humpers x 25
X – Shoulder Taps x 40
Y – Supermans x 20
Z – Heals to Heaven x 20

Using four variations of the above alphabet/exercises. During Welcome tell PAX to think of and remember the names of their favorite pets. Now, mosey about .15 miles to different exercise locations. Using alphabet workout list, do the exercises of the first pet name. Mosey .15 miles, switch to second alphabet variation, and do second pet name. Do this for all pets of the PAX or until you run out of time.

Half way through, mosey to CMU pile. Everyone grab a CMU. One half of a Gorilla Complex.

Then back to alphabet workout and PAX pet names.

Then Mosey back to AO.  (Mosey distances are all basically just far enough and slow enough to have a break.)

MARY:
Last pet of the group was used for the Mary.

COUNT-OFF & NAME-O-RAMA
7 Brothers.
CIRCLE OF TRUST/BOM:

Betty White and John Madden both recently passed away. In looking for quotes from either of them, I realized their ‘best’ quotes are not that profound. But both people are memorable and have positively affected a great many. You don’t have to spout off mind bending words of wisdom to be a positive influence. Be yourself. Have fun. Be nice. You’ll be remembered and well thought of.

 

MOLESKIN:
For the loss of a father-n-law and those in that family. For those suffering from covid and other illnesses. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

The Final Beatdown — All Requests Q

Final Q of 2021

  • Friday, December 31st, 2021
  • AO: Shamrock
  • 0530 — 0615

[ The Scene ]

  • 50s

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • And welcome to the last Q of the year!
  • My name is Steam and I’m honored to be your Q this morning
  • A few things before we begin this morning:
    • I’m not a professional
    • You’re here on your own volition
    • You know your body better than anyone else, if you need to modify anything we do this morning, feel free to do so but push yourselves and the men around you — they deserve it and so do you
  • FNGs?

Sticky note activity

Before we begin this morning, I’m going to pass around a sticky note and pen. On that sticky note, I want you to write down a burden or something tough that you’ve carried this year. At any point in time, for any length. Then crumple that sticky note up and hold onto it in one hand as we do the warm-o-Rama.

[ Warm o Rama ]

  • SSH: 10×4 IC
  • The Motivator: 10 (Completed 5, spread the last 5 out later)
  • Rockette: 10×4 IC
  • Baby Arm Circles: 10×4 F
  • Baby Arm Circles: 10×4 B

[ The Thang ]

Everyone got their sticky notes? Okay keep holding onto it and let’s mosey.

(Mosey to the CMU pile)

  • Put sticky note in your pocket and make sure it can’t fall out easily
  • Get a CMU

(1) 1st 5

  • 25 curls (1ct)
  • 25 chest presses (1ct)
  • 25 rows (1ct)
  • 25 CMU merkins (1ct)

***Core 4***

  • LBC: 25×4 IC
  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • Cockroach: 25×4

***Complete 3/5 remaining Motivators***

(Carry CMUs to 1st set of speed bumps.)

***Complete last 2/5 remaining Motivators***

(2) 2nd 5

  • 25 chest presses on the ground (1ct)
    • Carry CMU to next speed bump
  • 25 BBS (1ct)
    • Carry CMU back to speed bump 1
  • 25 squats (1ct)
    • Carry CMU to next speed bump
  • 25 tricep extensions (1ct)
    • Carry CMU back to speed bump 1

***Core 4***

  • LBCs: 25×4 IC
  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • Cockroach: 25×4 IC

(Mosey to CMU pile parking lot)

***Core 4***

  • LBCs: 25×4
  • Flutter kicks: 25×4
  • American hammers:25×4
  • Cockroach: 25×4

(Mosey back to AO)

[ Mary ]

Final ATMs of the year

SWS — Stretching With Steam

[ COT ]

  • # off — 7 
  • Name o Rama
  • FNGs — 0, but Mr. Clean from F3 Chattanooga + Soot joined the Shamrock today. 
  • BOM

Photo Finish — i’m not sure about y’all, but for me going into the end of this year has felt a little bit like a photo finish. But some of the things that you don’t see and will not see in the photo finish necessarily is the condition of the racers at the start and middle, just the finish. But the fact that you’re here this morning, with breath in your lungs and vitality in your bones, is a good sign. It’s a great sign as we end the year and remember that we might have been in a completely different location physically, mentally, emotionally, and spiritually at the start and middle of this year.

Now as to what you’ve been carrying around with you for the last 45 minutes.

The instructions were to write down some thing that has been a burden for you or some thing that you have been caring around this year. And I first had you hold it in your hand as we did some exercises and moved from one place to another and it was probably pretty obvious and apparent that that thing was in your hand. Then when we got to a new location I told you to put it in your pocket and it remained there until this moment and some of you like me, may have forgotten that that burden for that thing that you wrote down that you’ve been caring was in your pocket during the past 30 minutes or so.

Now that is all good and fine because the sticky note doesn’t weigh that much, but I’m willing to bet what’s on that sticky note weighs a lot more than we’re willing to say.

And so I just have one question for you, “What if?”

The soundtrack of the enemy is “What If?” What if these test results don’t come back good? What if I don’t get the job? What if my plan doesn’t go the way I saw it going? What if I lose my job? What if the worst happens? What if ___________ ? Fill in the blank. The soundtrack of the Kingdom is “Even if.” Even if this doesn’t go the way I thought, God is still good. Even if I don’t get the job, it’s okay. Even if this relationship doesn’t pan out like I thought, He is still good. Even if _________. Fill in the blank.

So going into this new year, we’re going to take the soundtrack of hell, the soundtrack of the enemy, “What if?” And flip it on its head. Here’s how:

  • What if this is the year I step further into purpose for where God is calling me?
  • What if this is the year I choose to say yes with an open hands policy for the plan God has for me?
  • What if this is the year I spend more time praying and working on my marriage/relationship?
    What if this is the year that I take a leap of faith and have some Godfidence?
  • What if this is the year that I start that podcast? I start that YouTube channel. I start that book God has placed on my heart.
    What if this is the year I’m more obedient than I ever have been?
  • What if _________. Fill in the blank.
  • What if this is the year I step further Into Purpose, On Purpose, For Purpose?

Two things I want to leave you with when it comes to what you’ve carried this year, and you answering the “What If?” Of your life.

“Then Jesus said, “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest.” – Matthew‬ ‭11:28‬ ‭NLT‬‬

““Are you tired? Worn out? Burned out on religion? Come to me. Get away with me and you’ll recover your life. I’ll show you how to take a real rest. Walk with me and work with me—watch how I do it. Learn the unforced rhythms of grace. I won’t lay anything heavy or ill-fitting on you. Keep company with me and you’ll learn to live freely and lightly.”” – Matthew‬ ‭11:28-30‬ ‭MSG‬‬

This is my prayer for me and this is my prayer for you men.

Shamrock – 100 or bust

THE SCENE: 29F / frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile

Warmup to the suck! 

25 Curls

25 Flutter kicks – 4-count 

50 CMU Bench press

50 windshield wipers

Mosey with CMU to the front of campus

10 Squat presses, but do 5 presses at the top before your next squat

-Short mosey loop after each exercise

20 Hello Dolly 4-count 

30 CMU rows

40 Alternating CMU Merkins 

50 CMU overhead press

60 American Hammers single count

70 LBCs

80 SSH single count 

90 CMU Bench Press

100 scissor kicks single count 

Return CMUs

50’ CMU drag

Take a lap around campus

Mosey back to AO flag

MARY:

20 Snow Angels, Pickle Pounders – Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
6 – Mermaid, Anchorman, Pom-Pom, Steam, Dumpster Dive, Baby Boomer,
CIRCLE OF TRUST/BOM:

Psalm 142[a]

A maskil[b] of David. When he was in the cave. A prayer.

1.I cry aloud to the Lord;
I lift up my voice to the Lord for mercy.

2.I pour out before him my complaint;
before him I tell my trouble.

3.When my spirit grows faint within me,
    it is you who watch over my way.
In the path where I walk
people have hidden a snare for me.

4.Look and see, there is no one at my right hand;
no one is concerned for me.
I have no refuge;
no one cares for my life.

5.I cry to you, Lord;
I say, “You are my refuge,
my portion in the land of the living.”

6.Listen to my cry,
for I am in desperate need;
rescue me from those who pursue me,
for they are too strong for me.

7.Set me free from my prison,
that I may praise your name.
Then the righteous will gather about me
because of your goodness to me.

So many great words of wisdom in this chapter. It really spoke to me last week. Verse 3 paints a great picture of God always being with us. Verse 4 made me think of F3 and other rich relationships that help me to not feel alone. However when we hit those moments in life God is always there and is the most reliable friend. Verse 6, I love that David admits that he is out numbered and can’t “man” his way out of trouble.
MOLESKIN:
Pray for Pom-Pom’s wife for a healthy pregnancy.

Wise men still seek Him

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem).  The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region.  Christ is still interrupting culture today as wise men continue to seek Him!  Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬