F3 Knoxville

Tag: Mermaid

Shamrock – ABC easy as 123

THE SCENE: Very gloomy and humid
F3 WELCOME & DISCLAIMER – Check 
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count 

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 10

Cherry Pickers x5

Stretching – Quads and back 

Demo – the 1-2-3 MerkBurpee (1 Wide-2 Standard-3 Tri merkins, then up to complete a burpee) 

THA-THANG:

Mosey to Fox Lonas then back to the flag. 

A-B-C  easy as 1-2-3:  

 At the bottom of the hill do 5 sets of 1-2-3 MerkBurpees (1 Wide-2 Standard-3 Tri)  then walk backwards up the grassy hill. 

A – Air Squat – 10

B – Big Boys – 10

C – Crabettes- 10 

Repeat for a total of 4 rounds. The 1-2-3-MerkBurpees became really challenging after the 1st 2 rounds. 

Mosey over to some tall curbs

8-8-42 – My Dad’s 80th birthday today so in honor of him we did: 

8 – 4-count tricep dips in cadence 

8 – decline merkins 

42 – Calf raises 

Mosey to the river rock. Grab two 2-5 pound rocks. 

10 IC – Butterfly, then hold on the 10 for 10 seconds

10 IC – behind your back flutter with rocks – then hold for 10 seconds 

Hold rock in front of you and do LBS – Little Bouncy Squats 10 IC- then hold on 10. 

We did 2 rounds of this, then on round 3 we did 15 reps with 10 second holds. 

Round 4 we did 20 reps with 10 second holds. 

Mosey to the next parking lot. 

We traveled across the lot 4 times dealer’s choice: Bear, Crab or lunge. Can change it up each time if you want. 

 

MARY:

dealer’s choice – Curveball with LBCs, Caveman with Cherry Pickers, VooDoo with 5 Burpees before Betty had a chance to demand it. Betty snuck in some pickle pounders. 

COUNT-OFF & NAME-O-RAMA
Curveball, Caveman, Voo Doo, Betty, Osteen, Mermaid, Tailhook, Baby Boomer, Curry, Dumpster Dive, Honeydew, Slappy, Anchorman,
CIRCLE OF TRUST/BOM:

I may not know what the day may bring, but I know who brings the day. 

Job 38

3 Brace yourself like a man;
I will question you,
and you shall answer me.

4 

“Where were you when I laid the earth’s foundation?
Tell me, if you understand.

5 

Who marked off its dimensions? Surely you know!
Who stretched a measuring line across it?

6 

On what were its footings set,
or who laid its cornerstone—

7 

while the morning stars sang together
and all the angels[a] shouted for joy?

We often do our best to control our day and we think we know what is best for us. 

Like the potter and the clay example, does the clay vase know what is best for it? Or does the potter who created it know what is best and care for it? The potter has already planned out all of the future steps for that lump of clay.

MOLESKIN:
Prayer for Skidmark’s new baby girl, PomPom’s foot, Curveball’s friend who lost their mom, teachers and kids, my work travel this week and that Betty does not steal my local legend segment while I’m gone.

Shamrock

THE SCENE:
Shamrock: 0530 / 70 degrees and muggy

F3 WELCOME & DISCLAIMER

The normal house cleaning/safety briefing

WARM-O-RAMA:
Neck rolls, shoulder rolls, tricep stretch, cherry pickers, flutter kicks, lower back stretches.

THA-THANG

10 Merkins, 10 SSH, 10 mountain climbers, 10 up/downs, then run 100 yards. We knocked out 10 rounds in 35 mins. 👊 Followed up w/dealers choice consisting of more abs, burpee’s, and motivation.

MARY:

Slow cherry pickers being a final stretch 

COUNT-OFF & NAME-O-RAMA

11 Strong: Caveman, Curveball, Anchorman, Skidmark, Osteen, Mermaid, Poolboy, Voodoo, Betty, Curry, and Honeydew.

CIRCLE OF TRUST/BOM:

Romans 12:10. We discussed honorable characteristics and discipline.

MOLESKIN:

It was a sweat-fest, but the men got after it!

ANNOUNCEMENTS:

– Shamrock family gathering tonight at Hey Bear.
– Pool Boy is the Q on Fri Aug 5th. Come get some!

Bugs Bunny’s Birthday

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
74 ℉ 95% 76 ℉ 5.3 mi/h SW

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

WARM-O-RAMA:

20 SSHs, 10 Imperial Walkers, 10 Rockettes, 4 Cherry Pickers, Willie Mays, Some of this and that.

THA-THANG:

Mosey to football field. Under the moon’s goal post shadow, 4 corner bear crawl.

Move to goal line and the numbers.
Basic Four Corners – Using Numbers, 50 yd line, and Goal Line.
10 reps at each corner.
• Merkins
• LBC – 4 cnt
• Reverse Lunge 2-cnt

To Bleachers. Four Corners of a bleacher section.
10 reps at each corner
• Dips
• Decline Merkins
• Gas Pumps

Back on the field but this time using hash marks and 25yd line
7 of Diamonds
• 7 reps each corner – Burpees
• 14 reps/corner – Flutter Kicks 4-cnt
• 21 reps/corner – Merkins
• 28 reps/corner – Squats

Mosey back to flag.

MARY:
16 Hello Dolly
10 BBS
COUNT-OFF & NAME-O-RAMA
10 Brothers.
CIRCLE OF TRUST/BOM:

Today is Bugs Bunny’s Birthday.
• He made his film debut on this date in 1940
• On screen he battled Adolf Hitler, Benito Mussolini, Francisco Franco, and the Japanese along with other characters.
• He is an honorary Marine Master Sergent
• He was a mascot for the Kingman Army Airfield (Clark Cable and Charles Bronson trained there.)
• He was the mascot for 530 Squadron of the 380th Bombardment Group, 5th Air Force, U.S. Air Force, which was attached to the Royal Australian Air Force
• Was portrayed riding a torpedo as a logo for a Marine Torpedo/Bomber Squadron
• Appeared on the nose of 2 different B-24 Liberators
• Won an Academy Award in 1958
• Had his own television show in 1960
• In 1997 appeared on a postage stamp
• Been in a bunch of video games
• He also has been a pitchman for companies including Kool-Aid and NikeQuotes:
“I know this defies the law of gravity, but I never studied law!”
“You know, sometimes me conscience bothers me… but not this time.”
“Jumpin’ without a parachute? Kinda dangerous, ain’t it?”
“Don’t take life too seriously. You’ll never get out alive!”
“I don’t ask questions, I just have fun.”

Maybe his most famous quote – “What’s up, Doc?”

15 LESSONS YOU COULD LEARN FROM BUGS BUNNY
1. Show Interest in Others
What’s up, doc? It may not be the best pick-up line but it always got everyone’s attention. Bugs always shows willingness to make a new friend.
2. Be Fearless
Bugs was a bullfighter, an opera singer and always ready to match wits with his nemesis, Elmer Fudd. While you don’t expect to fight a bull, a little risk now and then isn’t a bad thing.
3. Be Comfortable in Your Masculinity
Costumes were a part of Bugs’ personality and his burrow must have been full of them. One of his favorites was disguising himself as a woman and fooling Elmer—who must have had pretty bad eyesight.
4. Be Yourself
With the exception of Elmer, Bugs never pretended to be something he wasn’t. He was happy just being the good ol’ boy rabbit that he was.
5. Always Leave Them Laughing
Bugs found humor in everything and made sure everyone else got the joke.
6. Eat your Veggies
Carrots were the staple of Bugs’ diet. You can learn a lesson there, not exclusively carrots of course but, a balanced diet is the key to looking and feeling great.
7. Be a Creative Problem Solver
Bugs always found a way to get out of a pickle. No matter how bad the problem, in every Bugs Bunny cartoon, he somehow discovered a way to make things right.
8. Never Give Up
Elmer and Bugs had constant battles—one chasing the other, one never being caught. To Bugs it was all fun and games. If Elmer wanted to give up, Bugs taunted him to continue.
9. Accept Others’ Differences
Bugs shared the woods with bears, turtles and of course the hunter, Elmer Fudd. To Bugs, they were all straight men for his endless jokes. Make sure you treat everyone the same, but maybe without making them the butt of your jokes.
10. Choose Your Battles
Bugs knew when he was outnumbered and found ways to avoid outright battles. He was willing to take on a pack of Elmer’s hunting dogs but, only on his own terms.
11. Don’t Take Life too Seriously
Nothing, but nothing was too serious for Bugs to make a joke about it. The more pompous the advisory the better the joke, in his view.
12. Believe in Miracles
Nothing was too great an effort for Bugs. He trusted that his mad schemes would work out and in the end, they always did.
13. Enjoy the Moment
Encourage yourself to be like Bugs and enjoy the day. Bugs found delight in everything around him, be it carrot patch or a shady spot to relax.
14. Go Big or Go Home
Don’t do things on a small scale. Be like Bugs and never play a horn when you can command a parade.
15. Be Two Steps Ahead
In Bugs Bunny cartoons, Elmer never caught Bugs unless Bugs wanted to be caught. Bugs always knew what Elmer was plotting and managed to foil his plans every time.

 

MOLESKIN:
For our friend, Mike and his battle with anxiety. For Brad, and his living situation. For those with upcoming surgeries (Lily). And for all the sick and suffering.  For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

August 6th workday 7AM – Cerebral Palsy Center.

Shamrock – Double CMU experiment

THE SCENE: Hot & muggy
F3 WELCOME & DISCLAIMER Yup!
WARM-O-RAMA:

Mountain Climbers – IC – 15 – 4 count 

Tie Fighter 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 15

Cherry Pickers x5

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 1 set of 10 per side.

THA-THANG:

Mosey to Curb

Tricep dips – 20 

Rocky Balboa – 20 – 4ct

Calf raises – 20

Repeat for 1 more round

CMU pile 

25 Bench Press / 25 Curls / 25 Shoulder Press / 25 Goblet squats / 25 Triceps

30 Bench Press / 30 Curls / 30 Shoulder Press / 30 Goblet squats / 30 Triceps

Test out double CMU bench press with partner – a little scary for the 1st couple of reps, but it was nice to double the weight and take it slow to let it really work the arms. I think it passed the test and will be back soon. 

Mosey across Cedar Bluff to the school to the grassy hill. 

10 Monkey Humpers (Or Squats) / 10 Merkins then run up and down the stairs, keep repeating to see how many rounds we can do. I think we did 8-10 rounds of this. About sucked the life out of us. 

Slow walk for a few minutes to catch our breath, then mosey back to the flag. 

MARY:

Dealers choice :  snow angels, side crunch, LBC, mountain climbers, SSH, flutter kicks. 

COUNT-OFF & NAME-O-RAMA
9 including FNG – Caveman – Mike Compton

Anchorman, Curry, Mermaid, Betty, Honeydew, Waxjob, Curveball, Jitters
CIRCLE OF TRUST/BOM:

1 Thessalonians 5:11

11 Therefore encourage one another and build each other up, just as in fact you are doing.

Let’s take this challenge outside of F3. I have to make an effort to ask people questions about themselves. It’s so encouraging when a brother takes the time to really talk to you. Dig in, get past small talk, follow up and encourage. 

 

Lunges & CMU’s, lots of CMU’s

THE SCENE: HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind mills
Cherry Pickers
Quad Stretching
Baby Arm Circles forward & Backwards
THA-THANG:
Mosey to the football field and jump into action.
200 lunges with good form.  Whenever you break form perform these exercises:
5 burpees
10 merkins
15 Air Squats
then jump back into the lunges repeating the these when you break.

Waxjob did 200 straight lunges because he didn’t want to walk all weekend long.

After the 4 of us ran through the above set, we moseyed over to the CMU pile where we pulled them out, sorted them, and neatly restacked them.  Not the hardest workout, but we moved more than 100 CMU’s twice, so it wasn’t easy either!

MARY:
We did a few rounds of ab work as time expired.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This marks my 3 year anniversary of my first workout with F3, I talked about the great things that I appreciate from this group.
MOLESKIN:

ANNOUNCEMENTS: