Pom-Pom – Page 11 – F3 Knoxville

Wise men still seek Him

December 10, 2021 Baby Boomer

THE SCENE:

A perfectly chilly mid-40s morning
WARM-O-RAMA:
Some SSHs, Tai Fighters, Merkins, and Tempo Squat Jumps to get us warm.
THA-THANG:
Mosey over to the CMU pile with a brief stop for some Rocky Balboas.

12 pains of Christmas… just like the song start at exercise 1 (which is also the number of reps for that exercise) and then run over there and back… now do exercise 2 plus 1 and then run… rinse and repeat until you get all 12 in… bonus fun for those who finish – start at 12 and do 12 reps of each exercise one more time (only a few had bonus time).

Exercises: 1-4ct SSH, 2-Hand-release Merkins, 3-Plank Jacks, 4-BBS, 5-CMU Squat Thrusters, 6-CMU Curls, 7-Jump Squats, 8-CMU American Hammers, 9-Alternating CMU Merkins, 10-CMU Goblet Squats, 11-CMU Military Press, and 12-CMU Deadlifts

Mosey back to AO after restocking the CMUs
MARY:

Howler Monkey circle where one HIM runs a lap around the circle while the rest of the PAX does Monkey Humpers… finished with motivators starting at 5.

COUNT-OFF & NAME-O-RAMA
10 HIMs no FNGs
CIRCLE OF TRUST/BOM:
Talked about the origin and tradition related to the familiar song about 12 days of Christmas – historically referred to as the time between Christmas and Epiphany (where the Magi came to worship the Christ in Bethlehem). The star and the fulfillment of Micah’s prophecy culminating in an expense journey that disrupted the local region. Christ is still interrupting culture today as wise men continue to seek Him! Remember that Jesus, our Savior, is the reason for this season of celebration.

“Now after Jesus was born in Bethlehem of Judea in the days of Herod the king, behold, wise men from the east came to Jerusalem, saying, “Where is he who has been born king of the Jews? For we saw his star when it rose and have come to worship him.” When Herod the king heard this, he was troubled, and all Jerusalem with him; and assembling all the chief priests and scribes of the people, he inquired of them where the Christ was to be born. They told him, “In Bethlehem of Judea, for so it is written by the prophet: “‘And you, O Bethlehem, in the land of Judah, are by no means least among the rulers of Judah; for from you shall come a ruler who will shepherd my people Israel.’””
‭‭Matthew‬ ‭2:1-6‬ ‭ESV‬‬

Quarter Mile Stations

November 8, 2021 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	36 ℉	87%	33 ℉	3.5 mi/h	NE

F3 WELCOME & DISCLAIMER.
I am not a professional. I have a phone. Workout as injuries allow.

WARM-O-RAMA:

Happy Jacks (5)
Tempo Merkins (10)
Dead Bugs (10)
Abe Vigodas (10)

THA-THANG:
Mosey to the track.

On the track, there are nine stations.
1. Burpees
2. Monkey Humpers/Squats
3. BBS/Merkins
4. Flutter Kicks/Hello Dolly
5. Diamond/Wide Merkins
6. Smurf Jacks/Lunge
7. LBC/Box Cutters
8. Merkins/BBS
9. Dips/ Carolina Dry Docks

Running around the track stop at every station and do 10 of the exercises. Second time around the track do the second exercise listed. If there is one. Third time go back to first. And so forth. If you want, you are allowed to pass a cone and not do that exercise. But every cone passed increases the number of exercises by 10. If you pass 1 cone, then you do 20 at the next cone. You then drop back to 10. So, you can make this go as you want. You could run the entire time and not do any exercises. On your honor. Work yourself out as hard or easy as you want.

Mary:
Dead Bugs (15)
Supermans (5)
LBC(4)

COUNT-OFF & NAME-O-RAMA
8 good men got better.

CIRCLE OF TRUST/BOM:

“If a guy cuts you off in traffic, you can take that as “drop dead” and respond in kind. Or you can just assume that he is a bad driver and keep driving reasonably. If you choose the former, that means that you too become a bad driver and may provoke another negative response from him. A good driver wouldn’t do that because it might disrupt him from getting to his destination safely, which is the whole purpose in driving, to get where you are going in one piece.”

With your goals, don’t let the bad change you in a way that could keep you from where you want to end up.

MOLESKIN:
For all of our families and coworkers. For Pom Pom and his competitors next week. Just a wee bit more for Pom Pom. For the unsaid prayers in our hearts.

ANNOUNCEMENTS:

Endeavor Exicon

May 26, 2021 Hoopty

THE SCENE: High 50’s/Low 60″s, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockette’s, Deep squats, Mountain climbers, Alternating mountain climbers, Plank jax, Baby arm circles, Reverse baby arm circles, Slow neck rolls
THA-THANG:
Diving into the rolodex of the F3 Exicon. Q named off a “deep cut” exercise found in the F3 exicon and called out a PAX to demonstrate the exercise. If the PAX performed it correctly, they took the Q for that exercise and called out the number of reps. If performed incorrectly, the original Q led the correct iteration of said exercise for a certain number of reps. Fun was had by most!

The following exercises were attempted w/ a side of laughter (in no particular order, see Exicon for descriptions):

Air Drama
Apple Turnover (YUM!)
Alphabet (or ABCs)
Australian Snow Angels
Bobby Hurley
Booyah! Merkin (air fist pound, instead of shoulder tap)
Captain Morgan
Escalator (did not perform, time constraint)
Goofball
Hatching Butterfly
Howling Monkeys (a favorite)
Little Mermaid
Merkin Jax
Jumping Bean Squats
Pretzel Stick
Prime Time Merkin
Protractor
Rockette Hillbillies
Vacuum Cleaners (DNP, time constraint)
Welsh Dragons (DNP, time constraint)
Zebra Butt-Kicks

MARY:
DNP
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG (name TBD, previously Captain Obvious but need to re-name due to duplicate in F3 Knoxville)
CIRCLE OF TRUST/BOM:
Please check out WiRE Strength in Numbers: Men Are Waiting Devotional series through the Bible app.

With Whom Do You Gather? If we are followers of Jesus, we must take the time to gather with other brothers in Christ. God designed the Church this way for the Holy Spirit to flow from one to another in these instances. Isolation is not the answer. “For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up.” Ecclesiastes 4:10 “You see, God the Holy Spirit dwells within each follower of Jesus.” John 14:17

Take the time to connect with a FNG. The brotherhood of Christ is a powerful force. We never know how a kind word, working out with someone for the first time in a long time, battling through sweat in the gloom etc. can inspire and affect a fellow brother in Christ!

MOLESKIN:
Prayers for F3 Nation, Cheatsheet’s family, racism/division, Jinxy’s family, Pom-pom’s marriage/honeymoon, all our F3 brother’s!

Thanks F3 Dortmund

May 20, 2021 Curveball

THE SCENE:

Clear	Temperature	Humidity	Feels like	Wind Speed	Wind Direction
Clear	60 ℉	93%	60 ℉	3.1 mi/h	ENE

F3 WELCOME & DISCLAIMER.
I am not a professional. The following workout created using a sampling of Thangs recently done at F3 Dortmund.

WARM-O-RAMA:

20 – SSH
10 – Tie Fighters 10 forward 10 backward.
10 – Tempo Merkins
3 – Cherry Pickers

THA-THANG:
Mosey to football field.
11’s. Start at goal line. To the 30 yard line. Burpees at both stations. So, 110 burpees. (Murphy’s Law @F3Dortmund offered this up.)

I felt like many of the BB from Dortmund included Ring of Fire.
7 points. 1 minute at each. 15 seconds rest in between.
#1 – Shuttle run.
#2 – LBCs
#3 – Merkins
#4 – Bleachers/Stair Loops
#5 – Dips
#6 – Jump Squats
#7 – Plank

Two circuits.

MARY:
6 Minutes of Ab work. Including BBS, Heal Taps, LBCs, and Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:

God has given us the Holy Spirit to help us along our paths. So long as what we are doing, or the path we are trying to explore is not in violation of the small still interior voice, we are probably alright. If the action or considered action causes us any sort of distress, it is most likely not in accordance with God’s plans for us.

MOLESKIN:
For the sick and elderly. For our brothers battling illness and their wives.

ANNOUNCEMENTS:

Murder Bunnies Meet Doracides

February 19, 2021 Baby Boomer

THE SCENE: Temp in the low 30’s but the wind took us to the 20’s! (but it was dry)

WARM-O-RAMA:
4ct Predator Jacks x 10 (IC); 5 Hand Release Merkins (OYO); 4ct Tai Fighters x 10 (IC) forward and backwards; 5 Hand Release Merkins (OYO)

THA-THANG:

Mosey over to CMU pile and carried them to sidewalk near St. Patty’s Circle. Picked a battle buddy for Dora-style routine.

Round 1: HIM1 does Doracides by running towards parking lot islands stopping for 10 reps of Hand Release Merkins at island 1 then 20 reps of Hello Dollies at island 2 then 30 reps of Predator Jacks at island 3 before returning to starting point to switch with HIM2; Meanwhile, HIM2 does Murder Bunnies in opposite direction (to cones) and Zombie Carry back to starting point where he does CMU Squat Thrusters waiting to switch with HIM1; Flapjack and continue cycle for 10 minutes.

Round 2: Similar pattern with new exercises; 10 reps of Carolina Dry Docks + 20 reps of Flutter Kicks + 30 reps of Squat Jumps on the Doracides; CMU Lunges + Rifle Carry + CMU Dead Lifts while waiting; Flapjack and continue cycle for 10 minutes.

Round 3: Similar pattern once more with new exercises; 10 reps of Wide Grip Merkins + 20 reps of Freddie Mercury’s + 30 reps of Lunges on the Doracides; Murder Bunnies + Rifle Carry + CMU Squats while waiting; Flapjack and continue cycle for 10 minutes.

Mosey to return CMU’s to pile and head back to AO.

MARY:
No Time.

COUNT-OFF & NAME-O-RAMA
12 HIMs with no FNG’s today.

CIRCLE OF TRUST/BOM:
Talked about a book I am reading (The One Thing) that has challenged me to think through how my time is planned and used (or the lack there of) and the importance of focus. Encouraged PAX to focus on the one thing that they should do in their faith, marriage, family, career, etc. to move forward and get better. Further encouraged them to think about the one thing they needed to accomplish today. “Extraordinary results are directly determined by how narrow you can make your focus” (quote from book).

MOLESKIN:
Reading this book has resonated with several passages of scripture. I mentioned to the PAX the story of Joshua leading the Israelites into the promised land after Moses died. Specifically the passage where Joshua encourages the group to consider where their focus was… on false gods of Egypt, on false gods of the Amorites where they were standing, or in the one true God of Abraham, Isaac, and Jacob. “Choose today whom you will serve… as for me and my house, we will serve the Lord” (Joshua 24:15)

Psalm 127:1 “Unless the Lord builds the house, those who build it labor in vain.”

Matthew 6:33-34 “Seek the Kingdom of God above all else, and live righteously, and He will give you everything you need. So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.”