F3 Knoxville

Tag: Pom-Pom

No Glove Monday

THE SCENE: Cool and a slight rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Two laps around the parking lot, one running, one Bernie.

cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the posts near the church

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Bernie to the curb and repeat by 5
20 elevated heel squats with a Bernie back and forth in between

Mosey to the circle where St. Patrick used to reside.
repeat by 3
10 each leg Bulgarian split squats
10 step ups
20 calf raises

Mosey through the parking lot
at the covered area of the school do the Mary
10 LBC’s in cadence
40 Flutter kicks in cadence
15 Big Boys
15 hello Dolly’s

mosey back to the flag and perform calf raises until time expires

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Do you ever have an experience where you are seeking an answer to a problem and you discover the answer is right in front of you?
I was tired of being “overweight”, i ballooned up to 210 and knew what to do, but despite working out and running 5-6 days a week I was making no progress.  I knew I needed to make better eating decisions but didn’t want to commit.  The answer was in front of me in plain sight, but I was intentionally blind to it.
it’s been a 90 day journey, but with moderation to my eating habits I have been able to drop my weight into the mid 180’s.  This has increased my ability to “push it” during the workouts.  The answer was there all along.

In Luke 24, on the rod to Emmaus, 2 men had a similar experience they met a “stranger” and explained their sorrow that Jesus was dead.  The stranger was actually Jesus, but they were blind to that.  Jessie eventually reveals himself and they found the answer they were seeking.  (This is a massive paraphrase, lol).

This revelation was life altering.  What exists in your life that you are missing that is hiding in plain sight?  Are you burying your head and being ignorant, are you seeking the answer?  Sometimes what you seek, like my weight, is obvious, and owning up to your shortcomings will reveal the answer.

MOLESKIN:

ANNOUNCEMENTS:
Passing the flag to Betty on 5/25

Go 4th and Be Godly – There Is No “Try”

THE SCENE: 60’s. A little damp ground.
F3 WELCOME & DISCLAIMER – Administered
WARM-O-RAMA:

May the 4th be with you. In honor of Star Wars day, today we will be doing themed exercises. Some you know, some you might know, & some you might even be surprised Pool Boy is leading…

Cantina Night Club (Moroccan Night Club)
Cloud City Rocking Chair (Tennessee Rocking Chair)
Little Princess Leia’s (Little Mermaids)
Chewbacca Humpers (Monkey Humpers)
Hans Solo Release Merkins (Hand-release merkins)
Rebel Squadron Run (Falling Indian Run) past the track to the Cheatsheet merkin parking lot past the track. Do Chewbacca Humpers while we pass then fall in when 6 passes you.

THA-THANG:

11’s:
Imperial Squat Walkers
Lunge between 2 parking spaces
Hans Solo Release Merkins
Lunge between 2 parking spaces (Bear Crawl optional)
Mosey to Coruscant Manufacturing Unit (CMU) pile

Death Star – A routine done with a deck of playing cards where each suit is an exercise and each card dictates the number of reps you do of that exercise all the way up to an Ace being 14 reps. Exercise complete when all 52 cards have been flipped:

Spades – Parking Space Light Speed Suicides
Hearts – Run down to the curb and back each
Clubs – Heavy Core (PAX drawing the two cards picks
Diamond- Hans Solo Relase Merkins
Additional stuff we didn’t have time for: R2D2 & C-3PO  (aka Dora)-
Partner exercises except each round your partner start with 1 Cloud City Rocking Chair
100 Chewbacca Humpers
200 Tie Fighters (100 each way)
300 Imperial Walkers
Mosey to the Rebel Base (Shovel Flag):

MARY:
Light Saber Game for Dealer’s Choice.
Except Yoda Jacks

COUNT-OFF & NAME-O-RAMA
11 Jedi Knights
CIRCLE OF TRUST/BOM:

Do or do not, there is no try. Yoda says this and in some ways this is true & others not. But what I think Yoda means is what I’ll sum up in a different way:

God doesn’t expect more of us than we can do. Pause & think about that. He only expects what we’re capable of. But as we all know- & the past few weeks of study & rest I’ve done (legit or not, it’s a decision I made), I chose to do that.  You chose to get out here today & workout. Others chose to be on a business trip out of town, preparing for new life changes, or simply to stay at home. But you did it- you came here.

So now consider this:
“Have nothing to do with irreverent, silly myths. Rather train yourself for godliness; for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”
Have you heard the phrase ‘should implies can’? It’s simple yet profound. It’s similar to ‘do or do not, there is no try.’ If you should do something, it means you can. But even that is only what God has given us the ability to do. Today we got some bodily training on Star Wars day. But each new day, whether it’s Cinco de Mayo tomorrow, or another day 20 years from now or after this life, if we are disciplining ourselves for the purpose of godliness, it will have value now & forevermore.

MOLESKIN:
Mandolin is back! Prayed for Mandolin, Long Noodle’s wife and him, Dumpster Dive traveling and Waxjob’s adoption & financial court stuff. Good to be back after studying for and taking the PE Exam. Hilarious commentary from Dumpster Dive (especially during prayer requests) today – great mumblechatter and had a lot of fun.
ANNOUNCEMENTS:
CSAUP Escape from Haw Ridge this Friday 9pm-midnight! See Slack for details. Shamrock Flag handoff May 15.

Count It All Joy

THE SCENE: A comfortable 59 degrees and clear

WARM-O-RAMA:

15 SSH, 15 Mountain climbers, 10 temp merkins, 20 (4ct) Moroccan nightclubs, 10 squats

THA-THANG:

– “Around the World” team competition rules:

  • split into even teams (4 person minimum)
  • each team gets 2 CMUs
  • 1 team member runs to the first parking lot line with their CMU while the rest of the team performs a team exercise using the other CMU.
  • Once the 1 team member returns to the group, the team sends out another member to the next parking lot line. This process repeats until all parking lot lines have been visited by the team.
  • 1st team to make it all the way across the parking lot and return back to the rest of their team wins

Parking Lot Line Sequence:

5 burpees, 10 merkins, 15 squats

Team exercises:

Cross the river

  • each team member sits one in front of the next as in a boat. While the whole team is rowing in place, the team member in the rear will pass the CMU to the front then send it back to the rear using the opposite side
  • repeat this until it is time to send another member out to the parking lot

Over the mountain

  • Each member gets into the mountain climber position one in front of the other in a straight line.
  • The team must pass the CMU to the front of the line and back to the rear of the line using the opposite side while remaining in the mountain climber position
  • repeat this until it is time to send another member out to the parking lot

Through the desert

  • each team member is separated about 10-20 steps from another in a straight line. As everyone runs in place, the team member holding the CMU in the back runs to the person directly ahead of them and passes off the CMU, then returns back to their spot behind.
  • the next team member then takes the CMU to the person ahead of them in the same fashion. This process repeats until the gear is in the front of the line. Once in the front, the CMU comes back to the rear of the line in the same way
  • repeat this until it is time to send another member out to the parking lot

Into the swamp

  • the entire team lines up in a straight line horizontally. Once given the verbal “go” there is no stopping until the whole team is across the designated finish line.
  • the team must cross the line as one unit
  • The team will move by crab walking, and the team’s CMU must make it across the finish line however means necessary but it must be at the same time as the whole team crosses together.
  • Once across, the team must come back if time permits

The End

  • Once 1 team reaches the last line (or time runs out and the team who made it the furthest is recognized) – everyone will stop and form up together
  • All CMU’s will be returned and the group will move back to AO

MARY:

– Once back to the AO, the winning team lines up opposite the losing team(s). Each member of the winning team takes turns either choosing a card from a deck or rolling a die to determine the exercise that is to be dished out to the losing teams.

Dice:

  • 1=merkins, 2=BBS, 3=squat jumps, 4=Carolina Dry Docks, 5=toe taps, 6=iron mikes

Cards:

  • hearts= 8ct push-ups, diamonds= inchworms, club= lunges, spade= LBC, Joker= 10 burpees
  • multiply each exercise by the number on the card

 

COUNT-OFF & NAME-O-RAMA

11 HIMs

CIRCLE OF TRUST/BOM:
James 1:2-4 – count it a joy when you come across trials and hardships in your life because we can know that it is the Lord that is testing our faith which will produce patience and steadfastness. One day we will be perfect and complete in the sight of the Lord, and the trials we are put through are intentional. Built in to remind us of who we are to truly rely on!

Keep Moving

THE SCENE:

Perfect low 50’s and clear

WARM-O-RAMA:
SSHs in cadence; Merkins OYO; Tai Fighters in cadence; Cherry Pickers

THA-THANG:

Mosey to “Boomer Alley” and grab a CMU along the way; Starting at launch pad move 2 at a time into pain stations; 1) 10 x Hand Release Merkins; 2) 20 x SSHs; 3) 10 x Snow Angels; 4) 20 x Squat Jumps; 5) 10 x Big Boy Situps; 6) 20 x Plank Jacks; 7) 10 x Blockees; Remain at launch pad doing CMU Squat Thrusters until station 1 opens up… rinse and repeat for a while.

Group therapy – 10 x CMU Squat Thrusters; Mosey to CMU pile; Mosey to “Circle of Gab”; Jump or Dive around the circle (great mumble chatter about the various nation flags); 10 x SSHs; Mosey for a bit toward AO; Tempo Squats in cadence; Mosey a bit more; Monkey Humpers in cadence; Mosey to AO; Box Cutters in cadence.

COUNT-OFF & NAME-O-RAMA
11 HIMs and no FNGs

CIRCLE OF TRUST/BOM:
Shared some Boomer (even though I am a Gen-Xer) insights on discipline around Health, Faith, Marriage, Singleness, Fatherhood, Career, Friendships, and Finances.  Read “Choose your hard” poem (stolen from Coolio).  Hebrews 12:11 “No discipline is enjoyable while it is happening – it’s painful! But afterward there will be a peaceful harvest of right living for those who are trained in this way.” NLT

ANNOUNCEMENTS:
CSAUP coming up May 6; Shamrock 2 year maniversary coming up on May 11; Passing of the flag coming later in May; Coffeteria right after Q

Ouch my BACK

THE SCENE: Perfect weather, low 60’s and low humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH X 20
Tempo Merkins X 10
Tempo Squats X 10
Baby arm circles forwards & backwards X 10
Cherry Pickers X 4
Quad Stretching
THA-THANG:
Mosey to the CMU pile and everybody gets one block.  Take half the blocks to the swings and half to the pull up bars.  Divide into two groups (6 people each) at the swings (using the swing as a pull up bar) do pull ups with your feet on the ground and your back parallel to the ground.  3 can go at a time, the other three do rows with the CMU until 20 are complete.  Rotate in and out until the second group tags you out.  The second group is at the pull up bars.  They are jumping into a pull up position and slowly lowering them selves down, then repeating X 10.  After you do 10, rotate to the CMU’s and perform lawn mowers with the CMU.  Once all 6 have had their turn on the pull up bars, mosey over to the other group.  Repeat entire sequence three times.

MARY:
Anchor Man handled the Mary.
Slow Dead Bugs
Snow Angels
LBC’s
Flutter Kicks
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I lost a dear friend over the weekend.  He was a longtime employee and coworker.  We talked about the impact of culture.  He embodied our work culture and he will be missed.  F3 has a strong culture as well, and it allows us to hold each other accountable and make each other better.  Culture eats strategy for breakfast, embrace it, make it your own, and use it as the great tool that it is to impact lives.
MOLESKIN:

ANNOUNCEMENTS:
CSAUP coming up 5/6 at Haw Ridge 9-12 PM.