F3 Knoxville

Tag: Pom-Pom

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. 

 

Shamrock – Snow fun like F3

THE SCENE: 32F slush & snow
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Run 3 laps in parking lot

10 Merkins OYO

Cherry Pickers: 5

Run 3 laps in parking lot

10 Merkins

Tie Fighters

Run 3 laps in parking lot

10 Merkins

10 – 4 count twinkle toes 

THA-THANG:

Mosey to CMU pile to grab 1 CMU

Stop for 25 curb dips 

Mosey with CMU to the covered walkway 

Stop for 25 curb dips

We did 3 rounds of this….

5 Burpees

10 Merkins

15 Overhead press

20 Big Boy Sit-ups

25 Calf raises – with CMU

30 Freddie Mercury – single count

35 Curls

40 American Hammers – single 

45 LBC’s 

50 Shoulder taps – single 

Mosey to return CMUs

20 CMU squats

50’ CMU drag

20 CMU squats 

Return CMUs

Mosey back to covered area for Mary and Word. 

MARY:

Flutter kicks, 20 Snow Angels, Pickle Pounders – Monkey Humpers, planks.

COUNT-OFF & NAME-O-RAMA
Anchorman, Baby Boomer, Cosmo, Pom-Pom, Honeydew, Waxjob, Curveball
CIRCLE OF TRUST/BOM:

The Priestly Blessing

22 The Lord said to Moses, 23 “Tell Aaron and his sons, ‘This is how you are to bless the Israelites. Say to them:

24 

“‘“The Lord bless you

and keep you;

25 

the Lord make his face shine on you

and be gracious to you;

26 

the Lord turn his face toward you

and give you peace.”’

27 “So they will put my name on the Israelites, and I will bless them.”

Text from a friend on New Years Day. 

Praying the Lord’s blessings run over your cup in this new year!

After my friend sent that short text to me I did a quiet time meditating on the verses from Numbers.  The thought I ended with was this. 

Who will I share that blessing of hope and peace to? There are people in our lives who need to hear words of encouragement. If God puts a name on your heart, drop what you are doing to text or call them.

Shamrock – 100 or bust

THE SCENE: 29F / frosty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle Hops 20-4 count

5 Merkins

Cherry Pickers: 5

5 Merkins

Tie Fighters

5 Merkins

25 Calf Raises 

5 Merkins

THA-THANG:

Mosey to CMU pile

Warmup to the suck! 

25 Curls

25 Flutter kicks – 4-count 

50 CMU Bench press

50 windshield wipers

Mosey with CMU to the front of campus

10 Squat presses, but do 5 presses at the top before your next squat

-Short mosey loop after each exercise

20 Hello Dolly 4-count 

30 CMU rows

40 Alternating CMU Merkins 

50 CMU overhead press

60 American Hammers single count

70 LBCs

80 SSH single count 

90 CMU Bench Press

100 scissor kicks single count 

Return CMUs

50’ CMU drag

Take a lap around campus

Mosey back to AO flag

MARY:

20 Snow Angels, Pickle Pounders – Monkey Humpers 10 x 4 count

COUNT-OFF & NAME-O-RAMA
6 – Mermaid, Anchorman, Pom-Pom, Steam, Dumpster Dive, Baby Boomer,
CIRCLE OF TRUST/BOM:

Psalm 142[a]

A maskil[b] of David. When he was in the cave. A prayer.

1.I cry aloud to the Lord;
I lift up my voice to the Lord for mercy.

2.I pour out before him my complaint;
before him I tell my trouble.

3.When my spirit grows faint within me,
    it is you who watch over my way.
In the path where I walk
people have hidden a snare for me.

4.Look and see, there is no one at my right hand;
no one is concerned for me.
I have no refuge;
no one cares for my life.

5.I cry to you, Lord;
I say, “You are my refuge,
my portion in the land of the living.”

6.Listen to my cry,
for I am in desperate need;
rescue me from those who pursue me,
for they are too strong for me.

7.Set me free from my prison,
that I may praise your name.
Then the righteous will gather about me
because of your goodness to me.

So many great words of wisdom in this chapter. It really spoke to me last week. Verse 3 paints a great picture of God always being with us. Verse 4 made me think of F3 and other rich relationships that help me to not feel alone. However when we hit those moments in life God is always there and is the most reliable friend. Verse 6, I love that David admits that he is out numbered and can’t “man” his way out of trouble.
MOLESKIN:
Pray for Pom-Pom’s wife for a healthy pregnancy.

Wise men still seek Him

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

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
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:

From Dredd’s blog The Collision Learner and Chapter Five from Minivan Centurion Good Drivers
“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: