F3 Knoxville

Tag: Pom-Pom

Lunges & CMU’s, lots of CMU’s

THE SCENE: HUMID
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Wind mills
Cherry Pickers
Quad Stretching
Baby Arm Circles forward & Backwards
THA-THANG:
Mosey to the football field and jump into action.
200 lunges with good form.  Whenever you break form perform these exercises:
5 burpees
10 merkins
15 Air Squats
then jump back into the lunges repeating the these when you break.

Waxjob did 200 straight lunges because he didn’t want to walk all weekend long.

After the 4 of us ran through the above set, we moseyed over to the CMU pile where we pulled them out, sorted them, and neatly restacked them.  Not the hardest workout, but we moved more than 100 CMU’s twice, so it wasn’t easy either!

MARY:
We did a few rounds of ab work as time expired.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
This marks my 3 year anniversary of my first workout with F3, I talked about the great things that I appreciate from this group.
MOLESKIN:

ANNOUNCEMENTS:

HubandSpokeandBurpees

The Scene

Sticky and Hot

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

5 4-count Cherry Pickers

10 4-count BAC Forward

10 4-count BAC Backwards

10 4-count SSH

10  lunges

10 tempo merkins

 

Tha-Thang

Mosey to the start of Shamrock Row and lunged until it was time to do a burpee, then we lunged again and did another burpee, then we bear crawled and did a burpee, then we crab-walked and did a burpee…..PAX was trying to figure out the pattern with no luck. 

We recovered from that when we got to the Merkin Mile and then got into the meat of the workout. We partnered up and proceeded with the following: 

Hub and Spoke Workout 

Hub is 7 burpees

Spoke 1- 50 SSH

Hub 

Spoke 2-50 Shoulder taps

Hub 

Spoke 3-100 Freddy Mercury’s

Hub 

Spoke 4- 25 Imperial Walkers

Hub 

Spoke 5- 20 Lunges (10 each leg)

Hub .

Spoke 6- 25 Merkins

Everyone got 1 round

 

Mosey to the CMU pile and performed double CMU carries to the mouth of the parking lot and back (x2)

Moseyed back to the parking lot with enough time for 4 more burpees (Exactly what everyone wanted to do)

Mary

No time

COUNT-OFF & NAME-O-RAMA

12 men of high impact

COT/BOM

“Hold fast, then, to this sound and wholesome rule of life – that you indulge the body only so far as is needful for good health. The body should be treated more rigorously, that it may not be disobedient to the mind.” – Seneca

MOLESKIN:

ANNOUNCEMENTS:

Are We Our Brother’s Keeper?

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 15
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward X 10 (IC) Plus Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) Plus Michael Phelps
  • Windmills X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Temp Merkins X 10
  • 30 second stretch – anything you still need to stretch
  • Mosey to get CMUs – Farmer Carry to next parking lot

THA-THANG:

Coupon Work –

Round 1 – 15 CMU Thrusters, 15 CMU Squats, 20 CMU Overhead Press, Run the parking lot

Round 2 – 15 CMU Single Arm Rows – Left, 15 CMU Single Arm Rows – Right, 20 Merkins, Run the parking lot

Round 3 – 15 CMU Swings, 15 Tricep Extension, 20 Curls, Run the parking lot

Rinse & Repeat

  • Mosey to CMU Pile – Rifle Carry

MARY:

Imperial Walkers X 10 (IC)

COUNT-OFF & NAME-O-RAMA

11 men including Shuttlecock – not tagged in system

CIRCLE OF TRUST/BOM:

Love people where they are. Don’t judge them. Love them regardless because they’re Gods child just like you and I are.  It’s easy to say but difficult to do.

It ticks me off when people complain about how horrible America is. While we’re not perfect, we’ve got lots of freedoms that others around the world don’t have.

Lots of people are acting horrible after the Row V. Wade decision…that includes Pro-Life and Pro-Aborion (choice) advocates. I’m 100% Pro-Life. Again, very easy for me to say. What happens if my teenage daughter or yours gets raped and pregnant? What if it the decision is to have the baby and the Mom dies? These cases happen…yes, they are not large numbers but they happen.

We, as Christians, are going to have to step up and help support teenagers and adult women who aren’t mentally or financially prepared to raise a child. Our churches will have to step up and do the same. I’d love to adopt but my wife keeps telling me how old we are…she’s right but what am I doing to help the hundreds of thousands of kids in the foster system? What will I do for the potential millions who will be in there after unfit mothers have their kids taken from them?

We have to pray about it and make a difference in the lives of the mothers, babies/children and the fathers that are trying to raise their kids. Let’s love them and pray for them because like you and me, they’re Gods child.

Romans 3:23 ESV For all have sinned and fall short of the glory of God,

Matthew 6:14-15 ESV For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.

1 John 1:8 ESV If we say we have no sin, we deceive ourselves, and the truth is not in us.

Matthew 7:1-29 ESV “Judge not, that you be not judged. For with the judgment you pronounce you will be judged, and with the measure you use it will be measured to you. Why do you see the speck that is in your brother’s eye, but do not notice the log that is in your own eye? Or how can you say to your brother, ‘Let me take the speck out of your eye,’ when there is the log in your own eye? You hypocrite, first take the log out of your own eye, and then you will see clearly to take the speck out of your brother’s eye. …

Psalm 7:11 ESV God is a righteous judge.

Mark 12:31 ESV “‘You shall love the Lord your God with all your heart, and with all your soul, and with all your mind. ‘ This is the greatest and first commandment. And a second is like it: ‘You shall love your neighbor as yourself.

ANNOUNCEMENTS:

Convergence on Saturday at JUCO at 6:00 a.m. followed by breakfast and devotional at Hardin Valley Academy

“The one with the sandbag…”

The Scene

Perfectly Gloomy!

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

Cherry Pickers

SSH

Box Crawls

Imperial Walkers

Hand Release Merkins

Tha-Thang

Mosey to the inner loop road just over from shovel flag. We took a detour and everyone thought I was lost.

There we met an 80 lb sandbag

We divided up into groups of 2. Group 1 partner carries the sandbag ~10-12 steps then burpee (repeat sequence 3 times then run back to the first station. Group 2 will do the same and so on…While each group is taking their turn the other groups will be working on the 1st station of exercises. When the sandbag reaches the next station everyone progresses to that station. Stations were roughly .24 miles apart. 

1st station 

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Squat Jumps/Hand Release Merkins/Shin Huggers

2nd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Curtsey Lunges/Carolina Dry Docks/Crab to Toe Taps

3rd Station

21 of each-15 of each-9 of each (In between each round run to wherever the sandbag is and back)

Monkey Humpers/Merkins/Pickle Pounders

 

We caught up to the group with the sandbag with about 5 minutes left and finished carrying it back to the AO in the same fashion. The rest of the group alternated between bear crawl and walking. 

Mary

No time

COUNT-OFF & NAME-O-RAMA

20 HIM’s 11 for the beatdown and 9 for rush

COT/BOM

“Few men during their lifetime come anywhere near exhausting the resources dwelling within them. There are deep wells of strength that are never used.”- Richard E Byrd (American Naval Officer and Medal of Honor Recipient) MOLESKIN:

ANNOUNCEMENTS:

07/02 Convergence @ JUCO A sign-up sheet. Go sign up so that they know how much food/coffee to get and how many will be present for the speaker. https://docs.google.com/spreadsheets/d/1MvKVUXClWHsLknEsCKYuuvkQHliEpycTdB3nMqTGFU8/edit?usp=sharing

Bearing Our Burdens

THE SCENE: Warm and steamy mid-70s (great for generating sweat)

WARM-O-RAMA:
A plethora of SSHs, Merkins, Tempo Squats, Tie Fighters, and Grady Corns; A quick meander and mosey to the CMU pile and the pillars of the church

THA-THANG:

Dora-style load bearing… battle-buddies select a pillar of pain and station their CMUs for a sweet sweat sesh; HIM 1 works through reps at pillar while HIM 2 moves 1 or 2 CMUs to the center of the parking lot; After running back to swap, HIM 2 continues the reps while HIM 1 goes to gather the load and returns it to the pillar;  Rinse and repeat while moving through the exercises and reps collectively.

Exercise 1: 300 reps of Wall Sit Grady Corns

Exercise 2: 200 reps of CMU Squat Thrusters

Exercise 3: 100 reps of CMU Alternating Merkins

Exercise 4: 50 Blockees

On the way back to the CMU pile we stopped to load the dock; Each HIM moved their CMU on to the dock, jumped up on the dock, carried their CMU down the steps; Each worked in 2 reps; Waxjob inspired many to Rifle Carry Hold while waiting to load the dock.

MARY:

After dropping off our CMUs and a steady mosey back to the AO; the PAX enjoyed the great tradition of burpees for broken CMUs – fortunately we only had 1 block broken – so we did 10 burpees OYO

COUNT-OFF & NAME-O-RAMA
16 HIMs walked away huffing and sweaty…. no FNGs

CIRCLE OF TRUST/BOM:
Galations 6:2-3 NLT… “Share each other’s burdens, and in this way obey the law of Christ.  If you think you are too important to help someone, you are only fooling yourself.  You are not that important.”

Expect the unexpected.  Life is full of challenges and burdens that sometimes we create ourselves.  The F3 PAX is here to help and will gladly help carry your burdens as men… but you have to make your need known. I love these men and would do anything to help any one of them.

ANNOUNCEMENTS:
Convergence coming on July 2nd.