- Scene: 28degrees of misty mountain madness – ie. Cold and dark
- Intro: Welcome to the Jungle
- Warmup:
- high knees + burpees ( ~20 )
- Side straddles parking lot lengths.
- Freddy Go Rounds – (all in four count – High Knees, Mtn Climbers, Freddy Mercuries, Austrailian Freddy Murcuries,- and in reverse backup up to high knees )
- Workout:
- Single file line of HIMs facing the hills – arms width apart.
- 1. Do a burpee
- Bear crawl up the hill
- Do a burpee
- Reverse bear crawl down the hill.
- Do a burpee (and back down to plank)
- Hold plank waiting for 6.
- 3 Plank Shuffles to left
- Repeat until time runs out – progressing to all hills on campus.
- In light of the monthly challenge we’ll attempt to keep track of the running burpee total.
- We did four basic hills – 80 burpees on the bottom and 40 burpees on the tops of hills for a total of about 120 burpees.
- Circle of Trust / Ball of Man
- Sharing struggles, psalm 38 & 39 are brutal. Raw, gritty. Such is life. Sandy dirty muddy wet cold. Offer it up to God. Pleading for mercy. Pleading for grace. From Political crazyiness to at home marriage battles – what do we do? Life and death on the line with Covid. Are we but a vapor? A smoke? Dust in the wind? Each breath is a gift. Each moment a miracle. It ain’t pretty. I’m not pretty. Forgive me for my mess. Please forgive me for my anger. Thank you for suffering with me today. You are my brother!
Tag: Music City
New Year’s Leg Day & Burpees
THE SCENE: The threat of rain, but nothing more than a sprinkle
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, Side Straddle Hops, Baby Arm Circles Forward, Backward, and seal claps.
THA-THANG:
Mosey to the covered area near the Church. Everyone find a column.
20 lunges, followed by a 30 second wall squat
19 lunges, followed by a 30 second wall squat
18 lunges, followed by a 30 second wall squat
17 lunges, followed by a 30 second wall squat
Etc, all the way down to 1.
A total of 210 lunges, and 10 minutes of wall squats.
The remainder of the workout was running, and doing burpees to 80, while mixing in some Ab exercises to break up the burpee monotony.
MARY:
The Mary was included in the burpee bonanza.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
The challenge was to grow the second and third F’s for F3 Knoxville in 2021.
MOLESKIN:
ANNOUNCEMENTS:
A Hill Worth Dying For
THE SCENE: Comfy mid-30’s and extra gloomy
WARM-O-RAMA:
SSH (IC) x 20; Tai Fighters (IC) x 10 per side; Hand Release Merkins (OYO) x 10; Temp Squat Jumps (IC) x 10
THA-THANG:
Mosey to hill below track; pick battle buddies (COVID-safe); HIM1 sprints to top of hill for hand release merkins (increase amount on each rep to 11); HIM2 does SSH while waiting; flapjack until 11 reached.
Mosey to lot beside baseball field (lunges at first then mosey); Karaoke to far end of lot and return; High knees half way and butt-kicks the rest; line up at hill for next session of fun.
HIM1 runs through trench and over hill to sidewalk along Fox Lonas for monkey humpers (increase amount on each rep to 8); HIM2 does big boy situps while waiting; flapjack until 8 reached.
Mosey to street corner near Weigel’s (lunges in middle of section); Jailbreak sprint to the top of hill at Park Village Rd; SSH at top while waiting for 6 to arrive; mosey back to bottom of hill.
Move into retention area behind baseball outfield fence; HIM1 sprints to top of hill for tree taps (like shoulder taps but tap trees along fence); HIM2 does squat jumps while waiting; flapjack until 8 reached.
Mosey back to lot beside baseball field; High knees half way and butt-kicks the rest; mosey to hill in front of high school drop off area.
Speed round… HIM1 precariously heads to bottom of steep hill and bear crawls back up hill; HIM2 does Rocky Balboas while waiting; flapjack one time. Mosey back to AO.
@Pom Pom led the group in motivators starting at 10.
COUNT-OFF & NAME-O-RAMA:
19 HIMs plus 1 FNG (Patsy)
CIRCLE OF TRUST/BOM:
COVID, masks, election, school decisions, sports, time with family, and holiday traditions… all relevant topics that can lead to disagreement and arguments. We need to discern and determine which “hill is worth dying for” when it comes to disagreements. Romans 12:18 encourages us to live peaceably as much as possible.
Isaiah 9 spoke of a people in darkness who were brought into the light. A special child was promised to usher in peace and hope. John 8:12 speaks of this Light of the world – Jesus.
Jesus came to die on a hill for us. John 3:17 He came to reconcile God and man. See Hark the Herald Angels carol… “God and sinners reconciled”.
BARBIE AND BARNEY BACKLASH DAY
THE SCENE:
| Rainy | Temperature | Humidity | Feels like | Wind Speed | Wind Direction |
|---|---|---|---|---|---|
| 38 ℉ | 833% | 38 ℉ | 2.8 mi/h | NNE |
F3 WELCOME & DISCLAIMER.
I am not a professional.
WARM-O-RAMA:
Nose Circles 5 each direction.
25 SSHs .
5 Cherry Pickers.
20 Rockettes.
THA-THANG:
Mosey towards the CMUs. On the way, everyone line up along curb/sidewalk at one end. Karaoke two steps onto sidewalk two feet down. All the way down sidewalk. Then reverse and head back. So, both directions.
Everyone grab a CMU. Head to the first of 12 cones. Each cone represents is a station. Taking cue from 12 days of Christmas, the PAX works through the cones as through the 12 days. So, day 1 first. Then day 2 and then back to day one. Then day 3, then 2, then 1, and so on all the way to day 12. The number of reps indicated by the day. Exercises are:
1 – Blockee
2 – Man Makers (Merkin then pull block another Merkin pull
block back = 1)
3 – Overhead Press
4 – Squats
5 – Flutter Kicks Four Count
6 – Bodyweight Merkins
7 – Lion Kings (Vertical CMU squat and press like Simba)
8 – Front Hold Lunges (Both legs = 1)
9 – Big Boy Situps
10 – Curls
11 – Mountain Climbers
12 – Monkey Humpers
Then Mosey back to AO.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
15 Brothers.
CIRCLE OF TRUST/BOM:
As many of you know, my wife recently had surgery. An elective surgery to help with a condition called Interstitial Cystitis. This is a bladder condition that is considerably annoying but not life threatening. So, she’s struggled for 10 or more years dealing with this. After getting the help recently, I wondered why we waited. Ironically, today is BARBIE AND BARNEY BACKLASH DAY. On December 16th, Barbie and Barney Backlash Day allows parents to take a vacation from all the repetitive sing-a-longs and storytelling. The day permits parents to turn off the annoying cartoons and songs. Parents may insist on a different book to read at bedtime. Or put away the noisy toys. I’ve never heard of this ‘day’ but it describes a bit about what my wife did. Basically, giving up everything in support of her family. Mostly our kids.
And as an exercise take these 9 major categories of life and sort them in an order of importance that represents what would be the most ideal for you: kids, spouse, work, exercise, friendships, hobbies, house-upkeep, travel and experiences, and appearance. So, 1 through 9 most ideally. 1 being what you’d ideally like to have as the most important thing to you. Then take the same list and look at what it is realistically. Compare them.
So, basically an offering of advice to be careful of how you devote your time. Obviously, we have to work and take care of things around the house. We also love our kids and want to spend time with them. But don’t forget about yourself. As quoted below: ‘When you take time for yourself, you’re being a GREAT parent: you are teaching your children to grow up and find balance between caring for others and caring for themselves!’
Some professional thoughts:
Dr. Lara Honos-Webb, PhD Psychology Specialist
Parents need their own downtime and personal lives. If you are spending all of your free time running your children to their commitments, you’re not taking good care of yourself. Your marriage needs time for you and your spouse to have adult conversation. If you are single, your romantic life needs you to have energy to spend in connecting with other people. Don’t feel guilty for taking time away from your children to focus on your love life. Parents who are happily in love will find it easier to be better parents. Taking care of children, takes an enormous amount of energy, and the energy generated by a fulfilling connection to a romantic partner can be an important resource for you as a parent. If you spend all of your time taking care of your child, you will soon find yourself depleted, and you, your child, and your partner will suffer.
Dr. Deborah R. Gilboa, MD Family Practitioner
There are three great reasons why parents need to take some time for their own interests and pleasure!
- Lower your stress—be a better parent!
When adults take time for ourselves we relax. Blood pressure is lowered (unless “time for yourself” means smoking or eating a whole lot of junk food!), we smile more, sleep better and have a more positive outlook. All of these factors combine to help us be more positive in the rest of our lives – at work, at home, and with those we love. - Strengthen your family.
Many parents avoid their own hobbies or taking time for themselves because they believe that there is no time, or their family needs them too much. Help your family value you more by valuing yourself. Your children will learn to show you respect when you show yourself that same respect, by pursuing an interest, hobby or activity that brings you pleasure. - Raise your kids to be adults who take care of themselves.
Our children will repeat our patterns. So create a healthy pattern in your home, where adults value their own passions and make a little time for those interests. Do you want your kids to grow up and value themselves and their abilities? They will learn from you, by example!
When you take time for yourself, you’re being a GREAT parent: you are teaching your children to grow up and find balance between caring for others and caring for themselves!
MOLESKIN:
—
ANNOUNCEMENTS:
Tour De Catholic
THE SCENE: A Balmy, clear and cool 29 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 9
Ole Miss Piss 10 each leg
Tempo Squats 10
Cherry Pickers 5
Tempo Merkins 10
THA-THANG:
There were 35 stations and we made it through 24 of them. The idea was to move around campus, and see some new and old areas, to encourage all of us to be more creative. Each area was labeled with number, and here are the corresponding exercises. There were some new exercises that were crowd pleasers. The El Capitan’s up the frost covered hills were a bit of a challenge. The elevated plank jacks, merkins, and balls to the wall were a difficult trio. We introduced some new exercises, the dirty hookup and the flying nun were a fun twist!
| 1 | Twinkle Toes | 18 | Run the bases repeat x 3 |
| 2 | El Capitan | 19 | El Capitan |
| 3 | Merkins | 20 | Calf Raises |
| 4 | El Capitan | 21 | LBC’s |
| 5 | Merkins | 22 | Batwings |
| 6 | Jump Squats | 23 | Run one lap |
| 7 | BBS | 24 | Stadiums |
| 8 | Monkey Humpers | 25 | El Capitan 5X |
| 9 | Bear Crawl | 26 | Step Ups |
| 10 | Elevated Plank Jack | 27 | Batwings |
| 11 | Elevated Merkins | 28 | El Capitan |
| 12 | Balls to the Wall | 29 | Calf Raises |
| 13 | Wall Squat | 30 | Pickle Pounders |
| 14 | Dirty Hookup | 31 | Flutter Kicks |
| 15 | Flying Nun | 32 | Hello Dollies |
| 16 | Dips | 33 | El Capitan |
| 17 | Pull ups repeat x3 | 34 | Hello Dollies |
| 35 | Flutter Kicks |
MARY:
There was no additional time for Mary today
COUNT-OFF & NAME-O-RAMA
One FNG today, Crawl Space.
CIRCLE OF TRUST/BOM:
How to confront a brother/member.
MOLESKIN:
Pray for racism, covid, Anchorman’s nephew Ian who suspects that he has yet another spinal fluid leak, praise for Curveball’s wife and her successful surgery.
ANNOUNCEMENTS:
No Christmas Day workout.