F3 Knoxville

Tag: Mermaid

Burpee Baseball – Shamrock

✔ THE SCENE:

69 degrees and feelin fine.

✔ F3 WELCOME & DISCLAIMER

Welcome 2 Fng’s, Covid advisory, Not a pro, Free, Freewill, Scale to fit.

✔ WARM-O-RAMA:

  • Burpee with plank jack + mosey
  • Burpee with one leg + mosey
  • Burpee with Iron mike + mosey
  • Burpee with Donkey Kick + mosey
  • Burpee with Double Squat Jump + mosey
  • Burpee with SSH + mosey
  • Burpee with Parker Climbers + mosey
  • Burpee with Lunge + mosey
  • Burpee with Frog + mosey
  • Burpee with Big Boy + mosey
  • Burpee with Release Merkin + mosey
  • Burpee with Double Merkin + mosey
  • Burpee with Imperial Walker + mosey

With all that moseying, it magically brought us to the Softball field where we Commenced the Second ever Burpee Baseball!
The first was here: Burpee Baseball Juco – July 23, 2018

BURPEE BASEBALL:

  • Teams: Split group into two teams (doesn’t matter how many players each hopefully will be even number of players)
  • Equipment: 22 Balls with a burpee type written on it (one or two words)
  • Game Play: All players remain in their teams dug-out while two players come up to the field for a “Play at bat”. One player from the “At bat” team comes up to race against one player from the “outfield” team.  The at bat player throws the ball as hard as he can and tries to get around the bases back to home before the “outfield” player can retrieve the ball and bring it back to home plate.   The player to make it back to home first gets the thrown ball for his team.
  • Object of the game:  The team with the most balls wins.
  • At BAT: When a player at bat picks a ball he announces it to everyone what type of burpee is written on the ball.  When that player rounds a base he has to do two burpees of that type.   When the outfield player reaches the ball he has to do four burpees of that type before he starts running for home.  While the two players are running and retrieving the ball, their respective teams have to do the same burpees as their player who is running the play.  So the outfield team does five when their player does five and the at bat team does two burpees in sync with their player as he rounds the base.
  • Infield / Outfield Switch:  The at bat team has three throws before switching to being an outfield team.
  • Hardballs:  If the at bat player picks a hardball – then all the reps are doubled.  Therefore, four burpees per base and ten burpees for retrieving (the teams in the dugouts also have to do the rep increase).

MARY:

Out of time.

CIRCLE OF TRUST/BOM:

ANNOUNCEMENTS:

Sign up to Q here: Shamrock Q List

Slow Burn Tempo Workout

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
54 ℉ 82% 54 ℉ 5.5 mi/h NNE

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Baby Arm Circles – 10 forward and 10 backward.
  • 6 Tempo Cherry Pickers
  • Michael Phelps
  • 25 SSH

THA-THANG:
For entire workout, the exercises are tempo exercises in cadence.  Unless noted, each rep is done at a 6 count.  So, basically doubling the time to do the rep.  For example, typically one Merkin would be 1(start down), 2(low point), 3(finish).  Here, it is 1(start),2,3 (low point), 4(begin up), 5, 6(finish).  To increase focus, slow down the counting.  If you want, stop counting completely until complaints are heard.

  • 3 rounds of the following.  After each round, mosey (~30-40 seconds) a bit to recover and/or head to CMUs.
    • 8 Split Squats (Round 1 Right foot forward, Round 2 Left foot forward, Round 3 regular squat increase count to 10 or 12.)
    • 8 Merkin (Round 1 Diamond, Round 2 Regular, Round 3 wide)
    • 8 Handcuffs (Supermans but with hands behind back)
    • Round 1 – Side Plank with 5 leg raise each leg. Round 2 & 3 regular plank 30-60seconds
  • 3 rounds of each with CMU.  Again 30-40 second mosey out and back without CMU.
    • 8 Bicep Curls
    • 8 Triceps (either on six or standing)
    • 8 Shoulder Press
  • 1 round (or more as time allows) all with CMU.
    • 5 Declined Merkin
    • 5 Merkin Right hand on CMU
    • 5 Merkin Left hand on CMU
    • 5 Inclined Merkin

MARY:
25 Flutter kicks 4ct.
30-60 seconds on six heels off the ground

COUNT-OFF & NAME-O-RAMA
10 HIMs including 1 FNG: J-Bird
CIRCLE OF TRUST/BOM:
People are awesome!  God has made us in his likeness.  Even those who might exhibit flaws have something to give.  Look for the good in all you encounter.
MOLESKIN:

ANNOUNCEMENTS:
FYI, the track at the school is closed until July 1st.

Grateful

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators starting with seven, 10 Cherry Pickers, 10 Rockettes, 10 Windmills, 5 Baby Arm Circles Forward and Backward, 5 Wide Arm Circles Forward and Backward.
THA-THANG:
Mosey to the South Ball Fields Parking Lot.  We will be running from one end of the parking lot to the other.  There will be four cones set up along the run.  At each cone, stop to do ten of the first exercise listed.  Keep going in order from each end of the parking lot.  Here are the exercises:

Running south to north:

  1. Squat Jumps
  2. Merkins
  3. Big Boy Sit-ups
  4. Hello Dollies (4 ct.)

Running north to south:

  1. Flutter Kicks (4 ct)
  2. Plank Jacks
  3. Carolina Dry Docks
  4. Shoulder Taps (each shoulder)

Once done with all exercises, jog around the parking lot.

Next, starting from Cone 1 we will do a five parking lane bear crawl to 5 lane lunge all the way to Cone 4.

Next, we will mosey to soccer field.  We will do suicides on field going to first, second, and third cone and back.  Each time coming back men will do 20 Baby Crunches.  We will do a different type of run on each suicide.  They will be as follows:

  • Bernie Sanders.
  • Grapevine Left
  • Grapevine Right
  • Skip
  • High knees

Mosey to perimeter trail at the end of the parking lot.  We will head east and north on the trail doing Nickel Dime Quarters.  Here are the exercises for each stop.

  • Bobby Hurleys
  • Diamond Merkins
  • Bicycle Kicks
  • Iron Mikes (each leg = 1)
  • Dive Bombers
  • Box Cutters
  • Imperial Walkers
  • Squats

We will turn west at the Serpentine Sidewalk and continue to the Island Parking Lot.  At the parking lot we will have the Relay Race Around the Island.  Men divide up into teams with each team stationing men at an island.  The race starts with the first man running to second man, second to third, etc. until last man meets first man again (no touching, keep social distance).  The first man starts again.  The race isn’t over until the last man gets back to where he started.

Mosey to base of Mini Cardiac.  Do 20 Buzz Saws.  Next we will Bernie Sanders up Mini Cardiac to Park Sign, then sprint the rest of the way to the AO.

MARY:
Boat Canoe and ATMS
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:

From John 15: 12-15.
12 My command is this: Love each other as I have loved you. 
13 Greater love has no one than this: to lay down one’s life for one’s friends. 
During this coronavirus epidemic I had to lay out from F3 as did you.  When F3 started meeting again, it hurt me not to be able to join with you brothers.  I was concerned about working out with you because, as you know, my wife, Jan, was diagnosed with breast cancer at about the same time the coronavirus epidemic was beginning to spread in the United States.  We hear that we can carry the coronavirus without even knowing it. I didn’t want to catch the virus by getting close to others, then unknowingly spread it to my wife.
I realized during the months away from you guys how much strength I get from just meeting with you.  I did work out alone and with my son, Bennett (aka Puddle in F3).  So, I kept in ok shape.  What I missed was the strength of the fellowship, of the encouragement we get from one another as men, of the message shared at the end of each workout, of the commitment to lock shields through the struggle, of the way we push each other forward not only in workouts but as HIMs, of the way we pray for each other, reach out to each other, hold each other in our hearts.  Man, I missed you guys.
On Thursday, May 21, Jan and I had a serious talk with her oncologist.  Jan has an aggressive breast cancer.  The chemotherapy weakens her immune system.  She can’t fight off Covid-19 the way you and I might be able to.  She was understandably scared about having me go to F3 workouts.  She doesn’t want to die and the odds would be significantly higher of that happening to her than to most if she did get Covid-19.  But, God bless her, she also saw how much as was missing F3.  On the way to chemotherapy, she said that we should talk to the oncologist about the safety of my working out with you guys.  The oncologist told me that she felt pretty good about the low risks of outdoor workouts, particularly if a social distance is kept from others.  She gave me the green light to come to F3 and so did Jan.  Sweat release!!  I can’t tell you how that felt to me.  I couldn’t believe it. With the news about the coronavirus sticking around all year long, I was wondering if I would ever to get to see you again.  And now, if I keep a distance from you, forgive me, it isn’t that I don’t want to be near you.  Heck, I want to give each of you a big ol bear hug.
Anyway, what I am saying is thank you.  Thank you for praying for me and for Jan.  Thank you for the encouraging words you have sent me. Thank you for praying for Jan and me.  And, thank you for being a greater source of strength than I even realized.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Treebiscuit – Shamrock

✔ THE SCENE: It’s early

✔ F3 WELCOME & DISCLAIMER: Covid-19 as well as welcome

✔ WARM-O-RAMA:

  • SSH
  • Mtn Climbers
  • Tennessee Rockin Chairs
  • Windmills
  • Cherry Pickers

Tree Biscuit – Shamrock:

As a group, Run to an un-slapped tree, slap it, everyone call out the running burpee total,  do A single burpee, repeat.

Minutiae (aka Rules):

  • A tree only gets tagged once.
  •  Scaling/Modification:
    • We travel as a pack, if you find yourself falling behind, skip a tree and burpee and keep moseying to catch up.  It’s more fun and less confusing to have the group stay together, especially when we alternate taggers.
    • Scaling is NOT cheating, it’s just scaling, no judgment here. You made it here and that’s enough.
    • We’re going to be zig-zagging all over campus so the better we can stay together the more we’ll be able to keep an accurate count and not leave people behind.  Plus it feels bad to tag a tree without everyone there doing it together.
  • Taggers + Number cadence
    • The tagger is the person closest to the nearest tree. They slap the tree and call out what the burpee running total is about to be. Similar to our cadence exercise routines, the whole group calls out the number and does a burpee.
    • The tagger is typically in the front of the pack, however since we are traveling in a mob fashion that’s not always true.
    • Similar to an indian run, each person should take turns being in front and tagging a tree. This makes the workout much more fun.  If you have already tagged several trees then just slowly fade back and let someone else tag the next one.
  • What’s a Tree:
    • We don’t do burpees for any old shrub. They have to be worthy. Trees should be about 6 inches around and 10 feet tall.
  • No Poison Ivy:
    • In an attempt to not to get too dirty and get poison ivy, we’ll pass trees that are surrounded by shrubs and tall grass. Luckily we are in a very well manicured park where most of the trees have nicely mowed grass leading up to them.
  • Terrain
    • We are going off road for sure.  The ground is very un-even around many of the trees. Be careful when running not to twist and ankle.  And don’t hit your face on a rock or root when doing a burpee in the dirt.
  • Volume
    • The louder you call out the number, the more you inspire your fellow brothers!
  • Milestones
    • At 50, 100, 150, 200 make sure the group catches up and circles around the tree, wait a few seconds. Do the burpee.  Celebrating these milestones adds to the encouragement factor.

It’s not about the numbers but in the spirit of healthy competition here they are:

Previous Tree biscuits from other AO’s

And Todays total

  • Shamrock – 216 – May 27, 2020

MARY

We burped until the clock ran out.

Circle of Men

1 corinthians 9:24 Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! 25 All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. 26 So I run with purpose in every step. I am not just shadowboxing. 27 I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.

Announcements

Sign up for Q’s!.  Mandolin on Friday.  Link to Q Cal List

Tefillah – Shamrock

THE SCENE: Low 60’s, wet, but no rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Baby Arm Circles forwards and backwards, tempo squats and mountain climbers
THA-THANG:

  • Mosey to the softball field to grab CMUs and carry them to station #1
  • Station #1: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Mosey to station #2
  • Station #2: 40 calf raises on curb, 30 tricep dips, 20 Rocky Balboas 4-count, 10 Derkins + a bonus of 30 merkins at the suggestion of CheatSheet
  • Mosey to station #3
  • Station #3: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks + a bonus of flutter kicks for 30 seconds
  • Mosey to station #4
  • Station #4: 40 American hammers single ct, 30 shoulder taps single ct, 20 Twinkle Toes 4-ct, 10 Burpees
  • Mosey back to station #1.
  • Completed #1 again: 40 Curls, 30 Tricep extension while doing calf raises, 20 Goblet swings, 10 Alternating merkins on CMU
  • Walked the CMUs back to CMU pile but stopped for some bonus CMU work
  • 25 bench press, 20 flutter kicks, 30 bench press, 20 hello Dollys, 35 bench press, 20 scissor kicks, 40 bench press, return blocks, we have 1 CMU casualty so we paid the penalty of 5 burpees as a group.
  • Mosey back to AO with some Wounded Bear Crawls along the way. We ran a total of 1 mile.

MARY:
Had a solid 4 minutes of Mary including 25 flutter kicks, 30 big boys, 20 monkey humpers, 25 LBCs
COUNT-OFF & NAME-O-RAMA
14 HIMs: Anchorman, Mermaid, Baby Boomer, War Zone, Pringle, Cheatsheet, Jitters, Mailbox, Jenner, Waxjob, Dumpster Dive, Pom-Pom, Dogbite, Slappy,
CIRCLE OF TRUST/BOM:
Tefillah: Hebrew for Prayer

I’m doing a 7 day devotional with my community group about 7 Hebrew words that Christians should know. Too often we spend most of our prayer life asking for things. Praying for our health, success, healing for loved ones. All of which are great and commanded from God and Jesus to practice. We are supposed to ask Him in faith.

The Hebrew translation of Tefillah means to “self evaluate”. We should make it a point to open ourselves up to God through prayer. I am terrible at this. Even though I know that God knows everything about my heart I often times avoid being 100% honest with him about my state of mind and heart.
MOLESKIN:

ANNOUNCEMENTS:
Dunkin’ parking lot hangout