F3 Knoxville

Tag: Mermaid

Shamrock – Clock_Merk

THE SCENE: 65 cool temps, but lots of sweat inducing humidity
F3 WELCOME & DISCLAIMER  yup
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5 (on #5 Mermaid released an impressive amount of stomach tension)

10 Merkins

Tie Fighters

15 Merkins

High knees – about 30 seconds while we awkwardly smiled at each other 

20 Merkins

THA-THANG:

Mosey to pull up bars

1 rule: If you are not doing pull ups….you are doing smurf jacks or mountain climbers. Go for about 10 minutes. 

Mosey to the school stairs. 

Run up and down, then do clock merkins. (20 total merkins each round)

Repeat the cycle 5 times for 100 merkins total. 

Run to CMU pile. 

25 Curls (for the girls)

50 Block press

50 windshield wipers (Curveball realized he was set to “Intermittent speed” 

Hold CMU above head and do mini bounce squats ( some called it twerking ) 

We did this cycle twice. 

Mosey back to AO flag

MARY:
Flutter kicks 20×4 and 30 seconds of calf raises
COUNT-OFF & NAME-O-RAMA
Osteen, Cheatsheet, Mermaid, Curveball, Waxjob, Jitters, Dumpster Dive, Paper or Plastic, Betty, Anchorman
CIRCLE OF TRUST/BOM:

Proverbs 3:5-6 5

     5 Trust in the Lorde with all your heart

and lean not on your own understanding;

6 in all your ways submit to him,

and he will make your pathsf straight.

—-

A big reminder that we need everyday. We need to stop trying so hard to figure things out on our own. Stop trying to fix everything. Submit to Him and He will make it work.

 

MOLESKIN:
Prayer requests; teachers, sick and shut-in, Mermaid’s uncle who is likely dying without family being able to visit and other family members with medical issues.

Fellowship and TMI from Cheatsheet

THE SCENE: Shamrock. Clear warm morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters forward x15, Tie Fighters Backward x15, Cherry Pickers X5, Bear Plank ~ :45, Imperial Walkers X15, 8 Burpees

Mosey to CMU pile to get a CMU

3 Set of 21’s (CMU curls)

THA-THANG:

Tabata Timer style workout

:40 Exercise :30 Rest

  • Merkins
  • Big Boys
  • Lunges (with CMU)
  • Bear Plank
  • Curls
  • Flutter Kick
  • Bench Press
  • LBC’s
  • Alpos

CIRCLE OF TRUST/BOM:
Talked about one of my best friends, best man at my wedding and fraternity brother who committed suicide almost 8 years ago. Christopher “Bull” Greenlief would have turned 39 this Saturday but due to mental health issues had his life end too soon. I encourage every HIM in this group to not ignore signs and symptoms of mental health and to seek treatment and/or advice from any fellow HIM. The National Suicide Prevention Hotline number is 1-800-273-8255. We should not think of ourselves as weak for seeking help with depression or anxiety. Just like someone with heart disease, cancer, or even a fracture there are options for treatment from many forms of mental health issues.

One view of suicide in regards to the bible is that some say suicide cannot be forgiven because the person who did it could not have repented of doing it. But all of us commit sins that we are too spiritually cloddish to recognize for the sins that they are. And we will die with sins not named and repented.

MOLESKIN:
If anyone needs someone to talk to and is feeling depressed or overwhelmed please don’t hesitate to reach out to me on slack, facebook or even text me (865) 384-6432.

5 Studs playing cards?

THE SCENE: warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
tempo merkins
baby arm circles forward/backward
cherry pickers
calf stretches
Quad stretches
michael phelps, some of this, that, one of these, and those

THA-THANG:

Need a deck of cards.  Pull out all 4 aces, and divide into 4 teams
deal five cards face down stacked vertically into 5 columns
if a suite is played that matches your suited ace, you get to move your card up a column.
Everyone will do the number of exercises based on the value of the card
2=2 and king =13
Each suit represents an exercise
Heart
Spade
Club
Diamond=Diamond merkin
Club = Big Boy Sit ups
Spades= Jump Squats
Hearts= pickle pounders 4 ct
once all teams advance past a column, that card is flipped over, and the suited ace that matches the flipped card,
returns to that row, and everyone does the corresponding exercise and runs one lap
This is repeated each time all 4 aces pass a column.
a winner is determined when an Ace advances past the 5th column.

We played four rounds, with different exercises each round.  Betty dominated winning 3/4 rounds.
MARY:
No time for that today.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 21:28-32
MOLESKIN:

ANNOUNCEMENTS:

Legs

The Scene

Started off cool then got increasingly more humid as we went

F3 Welcome and Disclaimer

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

Warm-O-Rama

10 Hillbilly Squats

10 Windmills

5 Froggers

10 Lateral lunges (L+R=2)

10 tempo merkins

Tha-Thang

Knuckle Draggers

Bernie

Inchworms

 

Alternating leg wall sits

100 yard mosey 10 squats Mosey back

Wall mountain climbers

100 yard mosey 5 burpees Mosey back

Pulsing split squats

100 yard mosey 10 squats Mosey back

Blast off wall merkin (Wide and closed grip)

100 yard mosey 5 burpees Mosey back

Rotating long jumps

 

Mosey to the construction zone and do wooden pallet carries around a parking lot island. Groups of 2 or 3. Cheatsheet went solo. 

 

Mosey to CMU pile

1 round

10 CMU Curl, Press, Tri-extension

15 CMU Pull Through Push Ups

30 CMU Reverse lunges (15 each leg)

20 CMU Rows (10 es)

Mary

6 inch LBC’s for a 10 count to get us to the 45 minute time camp

COUNT-OFF & NAME-O-RAMA

11 HIM

COT/BOM

“You must own everything in your world. There is no one else to blame.” -Jocko Willink

MOLESKIN:

ANNOUNCEMENTS:

Shamrock 40th Birthday Bash

THE SCENE: 70F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops – 25-4-count 

Tie Fighters

Cherry pickers

Mountain climbers

Mosey 

THA-THANG:

Stop at tall curb

Rocky Balboas 50 single

Tricep Dips – 25

Repeat 

Mosey to CMU

Grab a block and head to starting line. 

5 Burpees – Crab walk to the chalk line about 25′ – run a lap

10 Merkins – 5 Burpees – Crab walk to the line – run a lap

15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

30 Freddie Mercury Single ct – 25 Calf raises – 20 Big Boy Situps – 15 Overhead Press – 10 Merkins – 5 Burpees – Crab then run

35 Curls…..

40 American Hammer – single…..

45 LBC…..

50 Shoulder taps – single…..

Mosey back to AO flag

MARY:
Flutter kick, Snow angels, merkins
COUNT-OFF & NAME-O-RAMA – 20 including 1 FNG Paper or Plastic
Dos Años, Slappy, Chicken Wing, Flower Pot, Cheatsheet, Honeydew, Mermaid, Baby Boomer, Hoopty, Booster, Sparkles, Finger Food, Music City, Brick, Mr. March, Dumpster Dive, Paper or Plastic, Anchorman, Jitters, Betty

CIRCLE OF TRUST/BOM:

Keeping it short and sweet so we can spend some time at Dunkin. 

It goes without saying that F3 and specifically this group at Shamrock has been a big part of my life for the past few years. I truly look forward to these terrible workouts because I get to do it with you. Yes I want to be in shape, but more importantly I want to continue building friendships with you guys. Thank you for showing up and please continue to reach out to friends and strangers to invite them here.