F3 Knoxville

Tag: Neutron

Burpee Baseball – JUCO July 23, 2018

THE SCENE: Juco parking lot,  Wanted to do on actual baseball diamond on campus but torrential rains yesterday made it a swamp.  So cement baseball here we come!  75 degrees – very humid – slight fog

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Did two burpees of each of the 20 different made up burpees that are written on the old softballs with sharpies.  Basically it combines the exercises we know and love with a Burpee.  What’s written on the ball is just the name of the exercise to combine with a burpee.  Here are the types:

  1. Iron Mike
  2. Frog   (out and back with legs while in plank)
  3. Big Boy
  4. Squat Jump
  5. Release Merkin
  6. Side Straddle Hop
  7. Double Merkin
  8. Lunge
  9. Imperial Walker
  10. Cross Mountain Climber

THA-THANG:

  • Teams: Split group into two teams (doesn’t matter how many players each hopefully will be even number of players)
  • Equipment: 22 Balls with burpee type written on it (one or two words).  5 hard balls, 17 softballs.
  • 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 (and thus the points).
  • Object of the game:  The team with the most points wins.  Two points for softballs and five points for hardballs.
  • Burpees: 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 five 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).
  • Game End / Lightning Round: If all 22 balls are thrown before 30 minutes is up, then the lightning round commences.  The balls are totaled (2 points per softball and 5 points per hardball). The team with the most points wins. All balls are put back in the pot. The lightning round is the same as before except the burpee repetitions is one per base and zero for the retriever.

MARY:

A little 20 rep, Hello Dolly, Box cutters, scissor kicks, courtesy of @Nuetron.  Thanks Bud!

COUNT-OFF & NAME-O-RAMA

Nuetron, Pink-Eye, Snaggle-tooth, Fast-n-Easy, FNG (Sap),
CIRCLE OF TRUST/BOM:

Struggling with loving abusive family members sucks big !@#$.  Prayers requested for living a lifestyle of forgiveness and not just a “I’ll just forgive you once” mentality.  Jesus calls us and shows us to a higher calling that we can only “achieve” with the help & strength of the Holy Spirit! Praise God for the helper!

ANNOUNCEMENTS:
Kickball tournament coming up.

Tabata Time In Tennessee!

THE SCENE: 70 and a bit humid (great workout weather!)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Imperial Walker X 10 IC
  • Cherry Pickers X 10 IC
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Side Straddle Hops X 10 IC
  • Tempo Squats X 10 IC
  • Mosey to the back of campus

THA-THANG:

All Tabata, All The Way – 20 second AMRAP/10 second rest

  • 3 sets of Merkins

Behind Maintenance Building

  • 3 sets of overhead press w/ CMU (AMRAP)
  • 3 sets of goblet squats w/ CMU (AMRAP)
  • 3 sets of curls w/ CMU (AMRAP)
  • 3 sets of bent over rows w/ CMU (AMRAP)
  • 3 sets of big boy sit-ups (AMRAP)
  • Mosey to Bagwell Center

 Bagwell Center

  • 3 sets of dips (AMRAP)
  • 3 sets of American hammers (AMRAP)
  • 3 sets of lunges (AMRAP)
  • 3 sets of hand-release merkins – (AMRAP)
  • Mosey to Maintenance Building

Side of Alexander Building

  • 3 sets of calf raises on steps – (AMRAP)
  • 3 sets of pullups on the walkway rails – (AMRAP)
  • 3 sets of bench step-ups/box jumps – (AMRAP)
  • 3 sets of hand-release merkins – (AMRAP)
  • Mosey to AO 

AO Parking Lot –

  • 10 burpees (OYO)

MARY:

  • Hello Dolly’s X 20
  • Flutter Kicks X 20
  • Box Cutters X 20

COUNT-OFF & NAME-O-RAMA
10 HIMs – Bartman, Brick, Neutron, Onesie, Pink Eye, Scoop, Snaggletooth, Sty, Trolley, and Booster

CIRCLE OF TRUST/BOM:

We should strive to be our best everyday whether it’s being the best husband, father, son, brother, co-worker, etc. I don’t feel like I’m being my best every day. I struggle to consistently live up to my potential. The good news is every day we have a chance to be our best.

Good and bad things happen every day.  On July 20th, the following things happened:

  • 1921 Congresswoman Alice Mary Robertson becomes the first woman to preside over the floor of US House of Representatives
  • 1944 Death March of 1,200 Jews from Lipcani Moldavia begins
  • 1967 Race riots in Memphis, Tennessee
  • 1969 1st Moon Landing: Neil Armstrong and Buzz Aldrin step out from Apollo spacecraft 11,530 million watch live global broadcast
  • 1976 Hank Aaron hits 755th and last home run off Angels Dick Drago
  • 1995 Shaquem Griffin, American one-handed NFL player (Seahawks), was born (very inspirational story – look him up!)

One of my favorite quotes is:

“The only thing necessary for the triumph of evil is for good men to do nothing.” ― Edmund Burke

Let’s be good men. Let’s serve others. Let’s love everyone. Let’s strive to be better each and every day.

Iron Sharpens Iron – Let’s sharpen each other and make us better every day!

ANNOUNCEMENTS:

  • JUCO considering adding a Wednesday workout
  • We discussed JUCO t-shirt development
  • We discussed August 18 Kickball Tournament

Be like a kid, be resilient

THE SCENE: Muggy n humid
F3 WELCOME & DISCLAIMER

yep, did that

WARM-O-RAMA:
Capri lap around the P lot while a couple rolled in late

sshx20 ic

squats x20 ic

merkins x20 ic

iron mikes x10 oyo

froggie squats x 10 ic

manmakers x 10

mr spectacular x 5 oyo
THA-THANG:
Suicidal 11s

  • 10 cones
  • 1 mr spectacular and suicide the 10 cones spread across the Parking lot
  • 2 mr spectacular and 9 cone suicide
  • Ascending and descending w both totaling 11
  • We got to 4 cones and 7 mr spectacular before time ran out as I wanted 5 mins of Mary

MARY:
Flutters x 20

lbcx 20

roll over for press ups x 5

roll back over for boxcutters x 10 ic

Cash out w ATM s
COUNT-OFF & NAME-O-RAMA
20 pax including 1 FNG . We also had an awesome dog that did the suicides w us!
CIRCLE OF TRUST/BOM:
Be like a kid and be Resilient! My family hiked Mt Leconte this weekend . My 3 boys , 7,10,11 did awesome and actually much better than I expected, especially my 7 yr old. Kids !! They are so resilient ! My 7 yr old , Evan , ended up hiking about 15 miles the whole weekend. I thought, for sure, he would be whooped. NOPE! He is so resilient and just bounced back like it was nothing. I will say he struggled a bit but I encouraged him to keep going and we even made up a song about Evan making it the top. He kept going even when it got tough for him. I love you Evan, Joseph and Christian. I especially love my wife Catherine for she might be the most resilient of all of my Fanily! Actually , I know she is.
MOLESKIN:
Basically, kids are resilient and with encouragement, they can do way more than they think. As adults, we are resilient of course but may not be as much as kids. Maybe we know too much! Let’s be resilient and encourage each other to push through the tough

aye !
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Wheel’O Bear Crabs

THE SCENE: Calm, hazy, mid 70’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

• Baby arm circles Forward X 10 (4 CT)
• Baby arm circles Backward X 10 (4 CT)
• Michael Phelps X 10 (IC) 4 CT
• Quad stretches x 10 (L&R) IC
• Tempo Squats x 10 (3 CT) IC
• Tempo Pushups x 10 IC (3 CT)
• Cherry Picker x 10 IC
• Big boy sit-ups x 10 OYO

THA-THANG:

Wagon Wheel:
Six cones set up in a large circle with one in the middle. Start in the center, bear crawl to the edge, do 20X Carolina Dry Docks, Crab Walk back to center, move one spoke clockwise, repeat by alternating Carolina Dry Docks and Squats for each perimeter cone. Complete two revolutions.

Mosey to sophomore hill – form single file line and toss a soccer ball overhead to the guy behind you. Once the ball reaches the end guy run to the front of the line and repeat.

Sophomore hill:
7’s – Iron Mikes and Monkey Humpers.

Mosey back to AO – repeat soccer ball line.

MARY:
Hello Dolly IC 4 CT
Flutter Kicks IC 4 CT
Side Crunches IC (left & right sides)

CIRCLE OF TRUST/BOM:

Over the weekend I was stung by a wasp that had built it’s nest under a table that I had already moved several times that day. After further inspection of my deck I found an additional 4 nests in various places very close to where my family and I regularly hang out. It was a reminder that danger is always lurking just beneath the surface, therefore, it’s important to always be on guard.

John 10:7-10 NASB

So Jesus said to them again, “Truly, truly, I say to you, I am the door of the sheep. All who came before Me are thieves and robbers, but the sheep did not hear them. I am the door; if anyone enters through Me, he will be saved, and will go in and out and find pasture. The thief comes only to steal and kill and destroy; I came that they may have life, and have it abundantly.

Ducks Don’t Care

THE SCENE: Mid 70s, mostly cloudy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers x10 IC
SSH x20 IC
TN Rocking Chairs x15 IC
LBAC x20 each way IC
Crab Kicks x15 IC
Cossack Squats x20 IC
Calf Killer (20 curb calf-raises, 5 sets punctuated by 25%, 50%, 75%, and AYG runs)

THA-THANG:
Pondbiscuit:
20/20/20 Merkins/BBS/Squats
1 lap around the ducks and frogs in the pond
20/20/20
2 laps
etc… You know, same as a Seabiscuit.

MARY:
Flutter Kicks x20 IC
Left-Right-Middle Crunch x15 IC
Protractors for a bit
AMRAP merkins for the last 30s or so

COUNT-OFF & NAME-O-RAMA
10 strong this morning, including Speedo who continues to be on loan from F3 Tallahassee.
CIRCLE OF TRUST/BOM:
BOM cribbed from 2RC message this weekend…
Psalm 19 (NIV):
1 The heavens declare the glory of God;
the skies proclaim the work of his hands.
2 Day after day they pour forth speech;
night after night they reveal knowledge.
3 They have no speech, they use no words;
no sound is heard from them.
4 Yet their voice[b] goes out into all the earth,
their words to the ends of the world.
In the heavens God has pitched a tent for the sun.
5 It is like a bridegroom coming out of his chamber,
like a champion rejoicing to run his course.
6 It rises at one end of the heavens
and makes its circuit to the other;
nothing is deprived of its warmth.

7 The law of the Lord is perfect,
refreshing the soul.
The statutes of the Lord are trustworthy,
making wise the simple.
8 The precepts of the Lord are right,
giving joy to the heart.
The commands of the Lord are radiant,
giving light to the eyes.
9 The fear of the Lord is pure,
enduring forever.
The decrees of the Lord are firm,
and all of them are righteous.

10 They are more precious than gold,
than much pure gold;
they are sweeter than honey,
than honey from the honeycomb.
11 By them your servant is warned;
in keeping them there is great reward.
12 But who can discern their own errors?
Forgive my hidden faults.
13 Keep your servant also from willful sins;
may they not rule over me.
Then I will be blameless,
innocent of great transgression.

14 May these words of my mouth and this meditation of my heart
be pleasing in your sight,
Lord, my Rock and my Redeemer.

This psalm seems to have an abrupt and significant change in subject matter right in the middle. It starts out reveling in the glory of God shown through creation, but shifts to praise of the laws and decrees of the Lord. This has led some to think that at some point it was actually two different psalms that somehow got stuck together. But this contrast is really a “therefore”. If God is the one who created the heavens and the earth, shouldn’t He be the one who knows best how we should live in them?

MOLESKIN:
I tweaked my back this weekend and I wasn’t sure if I was going to have to significantly modify this morning so I didn’t plan anything too crazy. The ducks and frogs really didn’t seem to pay much attention to our running around their hangout.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.