F3 Knoxville

Tag: Pom-Pom

Hope to CMU Later

THE SCENE:

72-ish; Wet but comfortable drizzle

WARM-O-RAMA:
De-motivators IC x 7 (started at 1 and went up… keeping the suspense); 5 burpees OYO; Mosey up to covered porch to limit the drizzle impact – stopped for Shoulder Taps x 13; Tie Fighters IC x 11 (left/right); 5 burpees OYO; 4ct Mountain Climbers OYO x 10; Mosey to the CMU pile – stopped for Plank Jacks x 11 along the way

THA-THANG:

Cozied up to our CMU for the day with some simple block merkins x 6; Mosey toward the covered area near the church bldg. – stopped for 25 CMU curls OYO (Cusak waiting for 6); went a bit further and stopped for 25 CMU kettle swings OYO (Cusak waiting for 6); Arrived at covered area already wet – unsure if by rain or by sweat

Setup for Greta 1-2-3 (similar to her cousin Dora); Picked battle buddies but kept COVID safe and didn’t share coupons; HIM1 started on 100 CMU alternating merkins while HIM2 ran to a location 40yds or so away and back (minus his CMU); Flapjack until combined total met target count; HIM1 moved to 200 CMU American hammers while HIM2 ran; Flapjack until combined total met; HIM1 moved to 300 CMU squat thrusters while HIM2 ran; Flapjack working toward total; groaning abounded but time ran out to finish (though many were close)

Headed back toward CMU pile; stopped for some CMU tricep extensions waiting on the 6; mosey a bit further and stopped for some CMU planks waiting for 6; mosey on to CMU pile with some @Waxjob led Cherry Pickers (shoulder exercise) waiting for 6; Mosey back to AO

MARY:
Shoulder Taps led by @Pom-Pom; Hello Dollies OYO AMRAP; Boat/Canoes IC (or something close)

COUNT-OFF & NAME-O-RAMA
@GI Jane in attendance but not on F3 website yet

CIRCLE OF TRUST/BOM:
Read James 1:22-25 – Emphasis on being doers of the Word not hearers only; In light of chaos and angst going on in our world – and close to home… used words from Michael Jackson’s “Man In The Mirror” to encourage stepping up and looking deep into what we are about; The only hope we have is Jesus and his gracious movement in our lives.  Finished with Micah 6:8 and encouraged the PAX to “Do justly, love mercy, and walk humbly with your God”

Praises: Successful surgeries and care for @Baby Boomer’s daughters; @Curveball and @Baby Boomer celebrating 26y and 22y anniversaries respectively

Prayer Requests: @Cheatsheet’s daughter Willow; Dubois Family – death in family (good friend of @Cheatsheet); Kenny (connected to @Curry) had blood clot, docs still working through managing

MOLESKIN:
Welcome to FNG @Compass (Hank H) – need to add to Slack and F3 website

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.

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

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)