F3 Knoxville

Tag: Pom-Pom

Progressive EMOM

THE SCENE: Pretty nice morning, just a tad bit sneaky cold

F3 WELCOME & DISCLAIMER: Done and Done Well

WARM-O-RAMA:

Blindside’s Standard Warm-up: 

SSH IC x20 | LBAC x10 IC each way | Little of This, Little of That | Abe Vigoda IC x10| Tempo Squats IC x10 

THA-THANG:

Mosey to the main school parking lot by construction fence for several rounds of EMOM

  • Rounds 1-5:
    • 4 Merkins
    • 4 BBS
    • 2 Squats 
    • 2 Burpees

Sprint to the end of the parking lot and back 

  • Rounds 6-10: 
    • 4 Diamond Merkins 
    • 4 American Hammers
    • 2 Jump Squats
    • 2 Burpees 

Run to the end of the parking lot, back, halfway, and back 

  • Rounds 11-15: 
    • 4 Merkins 
    • 4 Diamond Merkins
    • 4 BBS 
    • 4 American Hammers 
    • 2 Squats 
    • 2 Jump Squats
    • 4 Burpees 

Run to the end of the parking lot and back 

  • Rounds 16 & 17:
    • 4 Merkins 
    • 4 BBS
    • 2 Squats
    • 2 Burpees 
  • Rounds 18 & 19:
    • 4 Diamond Merkins
    • 4 American Hammers 
    • 2 Jump Squats 
    • 2 Burpees 
  • Round 20: 
    • 4 Merkins 
    • 4 Diamond Merkins
    • 4 BBS
    • 4 American Hammers
    • 2 Squats
    • 2 Jump Squats 
    • 4 Burpees

Mosey around the construction, through the B-Building walkway, and back to the AO

MARY:

For the first time in this Q’s F3 Career, we had a FULL 7 mins of Mary

Hello Dolly IC x 30 | Snow Angels IC x 25 | Pickle Pounders IC x 25 | Get Ups OYO x10 | Freddie Mercury IC x30 | Flutter Kicks IC x30

COUNT-OFF & NAME-O-RAMA

12 HIMs; 0 FNGs; 2 Pre-Runners 

CIRCLE OF TRUST/BOM:

“When you do things right, people won’t be sure you’ve done anything at all.”

-God Entity from Futurama

Happy Trail

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I am honored to be your Q this morning
  • A few things before we begin:
    • Contrary to popular belief I am not a professional
    • You’re here on your own volition – meaning you made a conscious decision to be here this morning. I know you had many options this morning, so thank you for choosing to fly with F3 to start your week.
    • If you need to modify any exercise we do this morning feel free to do so, but keep in mind this question when you’re thinking of modifying: “CAN I DO BETTER?” And ask the man on your left and right the same

[ Warm o Rama ]

  • Cherry-Picker: 10×4
  • Rockette: 10×4
  • Imperial Walker: 10×4
  • Windmill: 10×4
  • Baby Arm Circles: 10×4 F + 10×4 B
  • Mountain Climbers: 10×4
  • SSH: 10×4

[ The Thang ]

(Mosey to the back parking lot close to the houses by the trail)

1 — The Parking Lot Elevator

  • 5 levels of parking lot (separated by the median)
  • 5 reps of an exercise for each level, all on a 4 count
  • Choose your way up the levels
    • Bear crawl from level to level
    • 10 man-makers and run the outside
  • When you get done with a level, run back down the sides and rinse and repeat, completing every level along the way
    • 1, 1 + 2, 1 + 2 + 3, etc
  • Level 1: Merkins (5×4)
  • Level 2: Squats (10×4)
  • Level 3: Flutter Kicks (15×4)
  • Level 4: Cherry Pickers (arms) (20×4)
  • Level 5: Mountain Climbers (25×4)

(Mosey to the entrance of the trail closest to Cedar Bluff Rd.)

2 — Core 4+

  • 25 LBCs (4 count)
    • Run the trail to the exit point
  • 25 Flutter Kicks (4 count)
    • Run the trail to the entrance point)
  • 25 reverse BBS (4 count)
    • Run the trail to the exit point
  • 25 Hello Dolly’s (4 count)
    • Run the trail to the entrance point

American Indian Run back to the AO on the perimeter trail

[ Mary ]

  • 4 Corners of Stretching (Lung to each corner)
    • C1: Cherry Picker (10)
    • C2: Lunges (10)
    • C3: Cobra (10)
    • C4: Butterflies (30 seconds)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

[ The Zelensky Leadership Model ]

Ukrainian President Volodymyr Zelensky’s response to a potential airlift from the U.S., in light of Russia invading Ukraine, has gotten a lot of attention and spotlight over the past week or so. Here was Zelensky’s response: “I need ammunition, not a ride.”

Take the politics, the names, positions, locations out of this and what do you have? You have an incredible leadership principle +  model. In this specific situation, you have a leader asking for the tools to stay in the fight, rather than taking the first chance to get out. And don’t we do the opposite of this in our lives sometimes?

If you subscribe to the Christian faith, here’s what this can sound like, at least for me sometimes:

“God if you would just airlift me out of this situation.”

“God please get me out of this.”

If you don’t, and more culturally speaking, the soundtrack of this goes something like this:

“That’s not my job/problem.”

“This is a sign that this isn’t what the universe has for me.”

—versus—

“God supply me what I need to stay in the fight.”

“God – you have me here for a reason. Please supply me with the tools to do your will.”

—Or—

“What tools do I have at my disposal to attempt to make this situation better?”

So what is the “ammunition” that helps us keep the faith + fight the good fight, even when the fight we’re in seems insurmountable? If you’re a follower of Jesus is the Bible or the word of God. So then we take this leadership principle from Zelensky and ask ourselves “Am I asking for ammunition to fight the enemy or simply looking and waiting for a way out?” 

Takeaway: The world needs more High Impact Men that are willing to stay in the fight and ask for the ammo/tools to battle, than jump ship after the first shot is fired. Because here’s what HIM do: 3 things

  • They don’t flee from the fight, they stay rooted in the darkest of night
  • They don’t look for an extraction point, they find and create rallying points
  • They don’t escape, they elevate

“Quit looking for rides out and start asking for ammunition to stay rooted where you are.”

Sacrifice For The Lord!

THE SCENE: 29 and felt great in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Side Straddle Hops (IC) X 10
  • Cherry Pickers (IC) 4 CT X 10
  • Overhead Claps X 10 (IC)
  • Seal Claps X 10 (IC)
  • Tempo Squats (IC) 4 CT
  • Mountain Climbers (IC) X 10
  • Hand Release Merkins X 10
  • 30 seconds of any stretch you need
  • Mosey to get CMUs

THA-THANG:

CMU Work 

  • 20 CMU Squats, Overhead Press, Tricep Extension
  • Run
  • 20 CMU Swings, Bentover Rows, Curls
  • Run, Rinse, Repeat

Dora The Explorer – Partner Workout  – One Runs While One Exercises

  • 50 Diamond Merkins
  • 50 Big Boy Situps
  • 100 Lunges
  • 100 Hello Dollies (4ct)
  • 150 CMU bench press
  • 150 American Hammers (4ct)
  • 200 Calf Raises
  • Mosey to CMU Pile

MARY:
Part of Q
COUNT-OFF & NAME-O-RAMA

11 Men
CIRCLE OF TRUST/BOM:

Sacrifice – Do we sacrifice for our families, friends and God all of the time?  Of course not.  We’re human. We sin.  We think of ourselves too much.

However, sacrifice can become a habit like prayer, exercise, etc. so let’s all strive to make sacrifice for God and others a part of our every day life.

Sacrifice means giving to the Lord whatever He requires of our time, talent and treasures to further His word. Our willingness to sacrifice is an indication of our devotion to God.

1 John 3:16  By this we know love, that he laid down his life for us, and we ought to lay down our lives for the brothers.

Ephesians 5:25   Husbands, love your wives, as Christ loved the church and gave himself up for her,

John 13:34   A new commandment I give to you, that you love one another: just as I have loved you, you also are to love one another.

Galatians 6:9   And let us not grow weary of doing good, for in due season we will reap, if we do not give up.

Hebrews 13:15-16    Through him then let us continually offer up a sacrifice of praise to God, that is, the fruit of lips that acknowledge his name. Do not neglect to do good and to share what you have, for such sacrifices are pleasing to God.

John 15:13    Greater love has no one than this, that someone lay down his life for his friends.

Philippians 2:3-4     Do nothing from rivalry or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

MOLESKIN:

I’ve been thinking about sacrifice and if I’m doing enough for the Lord, my family, etc.

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • CSAUP on February 26th at the Asylum
  • JUCO Shirt Order

Shamrock – 3>2

THE SCENE: 30F
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run in circles

Side shuffle then reverse 

High knees

Butt kicks

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Buns of steel balance (lean forward balancing on 1 foot with other leg balancing you behind, then do 4-count little up and down moves with rear leg while trying to maintain balance. We did 2 sets of 10 per side. This will be a go-to for my Qs. 

Stretch 

THA-THANG:

Mosey with 3 dice (better than the original 2) to Cedar Bluff School Stairs 

Halfway stop for a little break

Curb Alperts  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Use the 3 custom made cardboard dice to play your luck. Stair climbs after each roll. 

Mosey back to the AO

Stopped at CMU pile for 50 curls and 50 presses. 

MARY:

Trolley led us with some Freddie Mercurys to finish the time.

COUNT-OFF & NAME-O-RAMA
9 – with 1 being a FNG Anchorman, Dumpster Dive, Steam, Mermaid, Interpol, Pom-Pom, Trolley, Curveball, Manscape,
CIRCLE OF TRUST/BOM:

The Word: Psalm 46:9-11

9 

He makes wars cease
to the ends of the earth.
He breaks the bow and shatters the spear;
he burns the shields[d] with fire.

10 

He says, “Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth.”

11 

The Lord Almighty is with us;
the God of Jacob is our fortress.

John 16:33

33 “I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”

 I love hearing the all powerful statements from both God the Father in the Old Testament and from Jesus in the New Testament. 

I just want to encourage you men to lean on this all powerful God that created the universe.

 

Shamrock – Road Rage!

THE SCENE: 28F wind chill of 22F. Numb faces and plenty of snot.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

Tie Fighter 4 CT x 10 each

Cherry Pickers x5

Flutter Kicks 25 – 4 count 

Air Drama – Squat with calf rise at the top X20 

Stretch 

Mosey to the big parking lot. Need 16 lines. 

Line 1 – 25 Merkins

Line 2 – 25 Big Boys

Line 3 – 25 Squats

Line 4 – Calf Raises 

Repeat for 4 rounds total

We will end up at 100 reps per exercise. 

Mosey to a tall curb for 1 minute AMRAPs

Curb Alperts – Like the Musician Herb Albert?  – Step ups with hands – 1 minute

Rocky Balboas – 1 minute

Curb Dips – 1 minute 

Mosey to Weigels

Monkey Humpers to warm up the legs

Run / Jog / Walk to the top.

Mosey back to the AO

We knocked out 2 more rounds of 25 Merkins, Big Boys, Squats and Calf raises

We ended up with a total of 150 reps. 

MARY:

Scissor kicks, Snow Angels, Box cutters and pickle pointers.

COUNT-OFF & NAME-O-RAMA
Anchorman, Waxjob, Pom-Pom, Baby Boomer, Honeydew, Curveball, Mermaid, Osteen, Fabio, Music City, Trolley, Cosmo,
CIRCLE OF TRUST/BOM:

A Liturgy For Experiencing Road Rage – From “Every Moment Holy” by Douglas Kaine McKelvey

If my hearth were more content in you, O Lord, 

I would be less inclined to rage at others. 

Let me gauge by the knot in my gut,

The poverty of my own understanding 

Of the grace that I have received

From a God who, loving me

Chose rather to receive wounds

Than to give them. 

Take from me my self-righteousness, 

And my ego-driven demands for respect. 

Overthrow the tyranny of my anger, O Lord,

And in its place establish a better vision

Of your throne, 

Your kingdom, 

And your peace. 

Amen. 

———

Although I rarely experience road rage I definitely experience other forms of anger. I love the comparison to the example that Christ led on Earth. He could have raged and kicked so many butts. In the end he chose to accept the wounds over giving them.