F3 Knoxville

Tag: Sty

JUCO Birthday Q

THE SCENE: JUCO AO, comfortable low 40’s temp
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 10 Peter Parker, 15 mountain climbers, 10 Tempo Merkins, 15 Moroccan Night Club, 10 tempo squat, 10 windmill
THA-THANG:

Mosey toward the grassy hill (Bartman, what was it called again?) near the maintenance building for some hill work.  Starting from the opposite side of the road:

  • 20 merkins at the bottom
  • bear crawl to the edge of the hill and run up the hill
  • 20 squats at the top and mosey down
  • Repeat and then mary until the 6 is done
  • Do 2 more rounds with diamond merkins and sumo squats as the exercises.
  • One more round with 10 burpees at the bottom and 10 lunges each leg at the top

Mosey to the hand rails on the edge of campus for some more fun.

  • 20 lunges, run to the edge of the parking lot and back
  • 10 burpees, run to the edge of the parking lot and back
  • 10 supine pull-ups, run to the edge of the parking lot and back
  • Mary until the 6 is done
  • 20 box jumps, run to the edge of the parking lot and back
  • 20 dips, run to the edge of the parking lot and back
  • 15 supine pull-ups, run to the edge of the parking lot and back
  • Mosey back to shovel flag
    MARY:
    Circle up for some ring of fire hand clap merkins.  All PAX hold plank as each person completes 1 merkin around the circle, then 2 hand clap merkins, and then 5 hand clamp merkins all together.
    COUNT-OFF & NAME-O-RAMA
    20 PAX at the AO this morning!
    CIRCLE OF TRUST/BOM:
    Lead by example.  I have had similar WORDs before, but this one seems to stay on my mind a lot.  Raising kids can be difficult especially considering the impact that we have on them with the way we act in our lives.  Arguing is a big topic in the Erector household with my 6 year old boy right now.  I caught myself yesterday telling him to stop arguing to which he responded “I am not arguing” and then I said “Yes you are!”.  What did I just do?  I argued about him arguing.  So there I go leading by showing my son how to argue.  Sort of the opposite affect that YHC intended.  Remember how impactful you can be with even the small things in your day-to-day.  Do your best to lead by example and look to Jesus as the ultimate example to follow in life.
    MOLESKIN:
    What a way to start off my birthday surrounded by a great group of HIMs early in the morning!  Thanks to all who attended.  See you in the gloom!
    ANNOUNCEMENTS:
  • None today (forgot to ask!)

We’re Working – Rain or Shine!

THE SCENE: 45 and wet
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Slosey to shelter
  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC) X 25
  • Tempo Squats (IC) X 10
  • Hand Release Merkins (OYO) X 10

THA-THANG:

Clayton Performing Arts Center Overhang

13 Stations X 3 Rounds

  • Upper Body Exercises – 15 dips, 20 Merkins, 25 CMU curls, 20 CMU bent over rows, 25 CMU overhead press
  • Lower Body Exercises – 20 squats, 40 calf raises, 16 step-ups (8 per leg)
  • Cardio/Core – 10 burpees, 10 mountain climbers, 25 LBCs, 15 flutterkicks (4ct), 10 Supermans (4 ct)

F3 Activity Card Game – Each member of the PAX pulled a card and we “played” what was dealt

Some of the fun included:

  • wide merkins, carolina dry docks
  • lunges, side squats
  • bear crawls
  • Bernie to the light pole, run to various locations several times

MARY: She was part of the workout

COUNT-OFF & NAME-O-RAMA

5K, Bagger, Doubtfire, Gump, Judge Judy, Pinnochio, Rocket, Spotter, Stye, Trolley and Booster

CIRCLE OF TRUST/BOM:

I follow Jon Gordon, an author, on Twitter (@jongordon11).  Every day, he posts positive messages.  He released 20 Tips for a Positive New Year and I love it!  Please take a moment to read his words and see what you might be able to apply to your personal life.  Some of these are common sense but many I take for granted!

20 Tips for a Positive New Year

1. Stay Positive. You can listen to the cynics and doubters and believe that success is impossible or you can trust that with faith and an optimistic attitude all things are possible.

2. Take a daily “Thank You Walk.” You can’t be stressed and thankful at the same time. Feel blessed and you won’t be stressed.

3. Eat more foods that grow on trees and plants and less foods manufactured in plants.

4. Talk to yourself instead of listen to yourself. Instead of listening to your complaints, fears and doubts, talk to yourself with words of truth and encouragement.

5. Post a sign that says “No Energy Vampires Allowed.” Gandhi said, “I will not let anyone walk through my mind with their dirty feet.” Watch This.

6. Be a Positive Team Member. Being positive doesn’t just make you better, it makes everyone around you better.

7. Don’t chase success. Decide to make a difference and success will find you. [ Tweet This ]

8. Get more sleep. You can’t replace sleep with a double latte.

9. Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control.

10. Look for opportunities to Love, Serve and Care. You don’t have to be great to serve but you have to serve to be great.

11. Live your purpose. Remember why you do what you do. We don’t get burned out because of what we do. We get burned out because we forget why we do it.

12. Remember, there’s no such thing as an overnight success. Love the process and you’ll love what the process produces.

13. Trust that everything happens for a reason and expect good things to come out of challenging experiences.

14. Implement the No Complaining Rule. If you are complaining, you’re not leading.

15. Read more books than you did in 2018. I happen to know of a few good ones. : )

16. Don’t seek happiness. Instead live with love, passion and purpose and happiness will find you.

17. Focus on “Get to” vs “Have to.” Each day focus on what you get to do, not what you have to do. Life is a gift not an obligation.

20 Tips for a Positive New year in 201918. The next time you “fail” remember that it’s not meant to define you. It’s meant to refine you.

19. Smile and laugh more. They are natural anti-depressants.

20. Enjoy the ride. You only have one ride through life so make the most of it and enjoy it.

 

ANNOUNCEMENTS:

  • Pray for Doubtfire’s neighbors with the loss of a friend & one of my best friends JJ who lost his mother
  • Record you shifts once the scoring is ready for the monthly challenge

Santa’s got a brand new bag

THE SCENE: 47 and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hops in cadence x 20, Cherry pickers x 10, Imperial walkers in cadence x 15, Baby arm circles forward and back in cadence x10
THA-THANG:
Santa’s bag of fun:

  • Trim the Tree:  40 wood chopers, 20 Star on the tree Burpees
  • 3 Wise Men: 20 Jumping “Jacks”, 20 Iron “Mikes”, “Clark Kents” aka Supermans x 10
  • Wrapping Presents: Otherwise Know As Coupons 25 curls, triceps, and rows with a run to top of hill in between
  • Climbing Down the Chimney:  11’s with Squat jumps and decline merkins
  • Over the River and Through the Woods: Mosey back to AO with a stop for 20 Windshield wipers

MARY:
Ran out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Quote from an Avett Brothers song: When you run, make sure you run to something and not away from.

Isaiah 40: 29 He gives strength to the weary
    and increases the power of the weak.
30 Even youths grow tired and weary,
    and young men stumble and fall;
31 but those who hope in the Lord
    will renew their strength.
They will soar on wings like eagles;
    they will run and not grow weary,
    they will walk and not be faint.

Make sure this Christmas and in life that we are running towards things and not away from things.  God will give us the strength to endure.

 

Modified “Murph” Q-nniversay

THE SCENE: 39 and awesome!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Baby Arm Circles Forward/Backward X 10 followed by Michael Phelps
  • Side Straddle Hop (IC)
  • Sprints back and forth the parking lot
  • Arm & Tricep Stretches
  • Calf stretches on curb
  • Mosey

THA-THANG:

Lieutenant Michael Patrick “Murph” Murphy served our country in the Navy Seals.  He was awarded the Medal of Honor, Silver Star and Purple Heart.  He was killed in Afghanistan on June 28, 205 at the age of 29.  We did a modified version of the “Murph” workout in honor of him and so many other men and women who paid the ultimate sacrifice for our freedom.

  • 9/10 of a mile run
  • 1/3 of group did pull-ups, 1/3 did merkins, 1/3 did squats “Tabata-Style” for 20 seconds then 10 seconds to shift to next exercise
  • PAX switch from pull-ups, merkins & squats continuously for 15 minutes
  • 4/10 of a mile run back to AO
  • 6 sprints across the parking lot

MARY:

We did tons of Mary’s for 5 minutes during the song “Thrive” by the Casting Crowns

  • Big Boy Sit-ups (OYO)
  • Flutter Kicks (OYO)
  • Superman (OYO)
  • Little Baby Crunches (OYO)
  • Big Boy Sit-ups (OYO)

COUNT-OFF & NAME-O-RAMA

15 HIMS & 1 FNG, Bypass, were in the gloom:  Bagger, Bartman, Bypass, Cheatsheet, Detention, Doubtfire, Erector, Rocket, Snaggletooth, Spotter, Stye, Teller, Vagabond, Waxjob, and Booster

CIRCLE OF TRUST/BOM:

I want to thrive in everything I do…being a Dad and husband, friend, etc.  I want to help families battling cancer through my charity.  I want to know and share the Bible.  However, I feel like I’m barely staying above water in my life…I’m good but not great and I’m frustrated as a result!

Yesterday, I heard Thrive by the Casting Crowns TWICE.  After I heard it the first time, my mind kept racing and I didn’t know why.  After I heard it on the way back from the zoo, I realized what it was…I’m just surviving, not thriving!  I hope and pray you and your loved ones thrive in everything you do so we can make this world a better place for everyone!

Read these words and listen to this great song!  Blessings to you and your family this Christmas and always!

Just to know You and to make You known
We lift Your name on High
Shine like the sun made darkness run and hide
We know we were made for so much more
Than ordinary lives
It’s time for us to more than just survive
We were made to thrive

MOLESKIN:

It’s so awesome to see so many HIMs at JUCO! Let’s keep encouraging others to join us in the gloom to get better and support one another!

ANNOUNCEMENTS:

  • Remember the monthly challenge – 45 minutes of exercise outside of F3 equals 1 point for JUCO (or whatever AO is home for you)
  • 2nd F at Prinshop Beer Com this Wednesday at 6:00 p.m. (F3’s own Amazon is involved in this business located at 1532 Island Home Avenue)
  • Possible Wesley House F3 workout this Saturday – Check GroupMe or reach out to Doubtfire for updates

CMU Squared

THE SCENE: 45º
WARM-O-RAMA:

The goal was to have a elevated sustained heart rate, which we achieved by almost zero transition time..  Gotta keep moving cause it be cooooooolllllldddd!!!!!

WARM UP SET 1

5 rounds of 10 SSH + 1 Burpee
25 High Knees
25 Side Lunges
15 Travoltas
20 Rainbow drops

WARM UP SET 2

14 seconds to get two hand size rocks.   This next set is the basis of the CMU² workout but when we get to it we’ll add distance, reps and more weight.

  1. Burpee
  2. American Hammers
  3. Big Boys
  4. Merkins
  5. Curls
  6. Push Press
  7. Squats
  8. Flutter Kicks
  9. Bicycles
  10. Mountain Climbers

WARM UP SET 3

Indian run with (zombie run, baby arm circles, crab walk, bear crawl, and single burpees).  Indian run to the Mulch piles.

WARM UP SET 4

3 Sprints over mulch piles

3 Sprints across sand volley ball court

4 Bleacher rounds with alternating high knee and lunging.

ok, we warm yet?

THA-THANG: CMU²

Each him grab a CMU and run it around the cement hill and put the CMU down in what will be his stack of ten CMUs (in the end).  As they stack the CMU do the exercise of the round that you are on with the following rep count.

2 Burpees

4 American Hammers

9 Big Boys

16 Merkins

25 Curls

36 Push Press

49 Squats

64 Flutter Kicks (single count)

81 Bicycles (single count)

100 Mountain Climbers (single count)

All exercises were to be completed with a CMU in hands

MARY:
Do two rounds of the burpee machine ( https://f3knoxville.com/the-burpee-machine/ )

CIRCLE OF TRUST/BOM:
The challenge to Love your enemies is extreme and impossible in our own strength — Ask for strength from the Lord and he will give it!

MOLESKIN:
I apologize for going long and not being able to form sentences – Had TOTAL workout brain and was babbling along like a crazy person.