F3 Knoxville

Tag: Tweet-E

Ratchet Approved Wednesday

THE SCENE: Low 70s

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

Outhouse run & explain the workout

THA-THANG:
8 stations.  Each PAX completes a lap (all 8 stations) then does 10 burpees and an outhouse run.  Lap1=20 reps; Lap2=15 reps; Lap3=10 reps; Lap4=5 reps.

The stations:

  • Medicine ball toss
  • Merkin with KB pull under
  • Squat (60lb sand bag)
  • Bent over row (40lb sand bag)
  • OH Press (CMU)
  • Big Boys (CMU)
  • Lunges (CMU)
  • Flamingos (CMU)

MARY:
Dealers choice

  • Flutter kicks (Junk)
  • Penguins (La-Z-Boy)
  • Boat/Canoe (Butters)

COUNT-OFF & NAME-O-RAMA
6 studs.  Wall Ball, La-Z-Boy, Junk, Tweet-E, Butters, Bartman

CIRCLE OF TRUST/BOM:

Talked about my frustration lately with “prayer requests” that basically say “I don’t quite have enough, please give me a little more”.

MOLESKIN:
Junk and Tweet-E are beasts.  They completed all 4 rounds and repeated the round of 5 twice!

ANNOUNCEMENTS:

Eye-Hand mis-coordination

THE SCENE: Dog Pound, gloomy but a little cooler
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHx20, Demos of Frogger Merkins, horse kicks
THA-THANG:
Mosey to the ice rink with a CMU. (Copying the wall jump I heard about.)

Split into partners,, one does frog walks  down bouncing a lacrosse ball switching hands and then does 20 merkins, goes back same way and does 40 shoulder taps.. Partner 2 jumps over wall and does 10 Curl-press-tris with CMU then jumps back over wall and switches with partner. Repeat (4 rounds)

line up on goal line. All bounce their lacrosse ball do one burpee and catch it moving length wise across rink. Repeat 4-6 times.

Run across Rink bouncing ball x4

Tweet E Audible: Donkey Kick Burpees holding ball between feet x10

BBS X25 bouncing ball between reps

mosey to the track with CMUs. . Run around track till you see a cone. Do that exercise. Then run to next cone. They are:

  • Shoulder tap merkins x10
  • LBCs x25
  • Frogger Merkins x10
  •  Horse kick leg ext x10 each leg
  • dry docks x20
  • Curl press tris x10

MARY:
Scissor LBCs, Flutter kicks, Peter Parker’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Discussed how sin can grab a hold of anyone regardless of  background, wealth, looks, ethnicity, intelligence and any other factor. Everyone struggles with something and the only way to get fully through it is with God’s help.  Be honest with yourself and ask for God‘s help. He will get you through it.

MOLESKIN:
We all know who is coordinated and who is not.

Humpty-Dumpty

THE SCENE: 72. Pretty humid.  Wispy clouds scuttling across the pale face of the waning gibbous moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
Crab Kicks x(something… PAX lost the count after 1. I blame Mayberry.)
Windmills x10 IC
Travoltas x10 each side IC
Cossack Squats x20 IC
Hand Release Merkins x10 OYO

Special add-on of 5 burpees for every vote of “*&$## Waxjob!” in last night’s poll about swimming in the beatdown… Surprisingly, only 5 burpees!

THA-THANG:

Grab a battle buddy, grab one CMU per team, and mosey to the hockey rink.

Line up on one side for some Humpty-Dumpty Dora 1,2,3!
Partners share 100 merkins, 200 big boys, and 300 squats.
As one partner does reps, other partner:
-Runs to opposite wall,
-Picks up CMU and sets it on the wall
-Vaults over the wall
-Sets CMU on the ground
-Runs to the asphalt and does a burpee
-Reverses the wall process with CMU and does another burpee
-Runs back to partner

After a 10 count, line up along the end line for 7s OYO: 8-count Body Builders on one end, Squat Jumps on the other.

Gather up CMUs and head back to the AO

Surprisingly, only one Humpty Dumpty had a great fall. 10 burpees all around in memoriam.

MARY:
On your six for 15x Flutter Kicks IC, hard switch to 15 more Slutter Kicks IC
Left-Right-Center LBCs OYO until time
COUNT-OFF & NAME-O-RAMA
19 PAX today including FNG Earwig! (Jerry Valentin)
CIRCLE OF TRUST/BOM:
Ps. 37:4 – “Delight yourself in the Lord, and He will give you the desires of your heart”.

Sounds great. “God’s gonna give me everything I want!” But that’s not what it says. He will give you the desires of your heart. His desires for you will be planted in your heart, such that they become your desires. These are his best for you, and these are what He will fill!

MOLESKIN:
I posted a poll last night to see who was interested in a swimming leg for today’s beatdown. Can’t say I was surprised by the responses to the negative, but also just a hair disappointed. That cool water woulda felt good this morning…
ANNOUNCEMENTS:
Lunch this Thursday… It’s gonna happen! Also don’t forget F3-Versary first weekend in November.

Circle of work

THE SCENE: 70 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Skipped it
THA-THANG

The number represents the reps, of each exercise

  1. World’s Greatest Merkin
  2. CMU lunge (each)
  3. Side crunch (each)
  4. Turkish getup (each)
  5. Mer-block-ins (each)
  6. CMU Flamingo (each)
  7. CMU V-up
  8. Block-ees
  9. Decline Merkins
  10. CMU overhead squat
  11. Reverse cow girl
  12. Donkey kicks
  13. Merkin-around-the-circle
  14. CMU Lunge twist
  15. CMU BBS
  16. CMU curls
  17. CMU tri
  18. CMU overhead press
  19. Lizard Hops
  20. Bear Crawl around the circle
  21. Bent over Row
  22. Church claps
  23. CMU Hop overs
  24. Dive bombers
  25. Bananas
  26. Squats
  27. Step throughs (total)
  28. Blockee Hurleys
  29. Incline Merkins
  30. Pickle Pounders

COUNT-OFF & NAME-O-RAMA
19 with 1 FNG and a visiting PAX from Hickory NC, Flexseal
CIRCLE OF TRUST/BOM:

Two kinds of wisdom…

“If you harbor bitter envy and selfish ambition in your hearts, do not boast about it or deny the truth.  Such “wisdom” does not come from heaven but us earthly, unspiritual, demonic.  For where you have envy and selfish ambition you find disorder and every evil practice. But the wisdom that comes from heaven is pure; peace loving, considerate, submissive, full of mercy and good fruit, impartial and sincere.  Peace makers who sow in peace reap a harvest of righteousness.” -James 3: 14-18

With starting school we try to teach my son to use wisdom when picking/making friends.  But in my life I have struggled with wisdom of selfishness.  So I encourage each of you to be 3rd.  God 1st, Everyone else 2nd, I am 3rd.

MOLESKIN:
The PAX worked extremely hard, especially considering this was a Q with no moseying and no breaks.
ANNOUNCEMENTS:
August 25 – Truckin To The Pound

Nov. 3/4- F3 3rd Anniversary, Olympics, Ruck, Seabiscuit, and Family Picnic

Old Fashioned Family Beatdown

THE SCENE: 68 Degrees and oddly pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Little o’ this
  • Little o’ that
  • Little o’ Michael Phelps (exc. Ratchet who hates that stretch)
  • Cherry Picker x 10 IC
  • Imperial Squat Walker x 10 IC

THA-THANG:
I had the PAX count off into three equal groups; one lucky group got to run over and pick up CMUs from the pile.

Group 1 stood shoulder-to-shoulder at Cone A and Group 3 stood should-to-shoulder at Cone B. Groups 1 and 3 began an exercise while Group 2 traveled between them as instructed. When Group 2 reached Group 3, the PAX rotated and ran back to Group 1, where the rotation continued. Exercises are below:

Set 1: World’s Greatest Merkin/CMU Run/Freddie Mercury

Set 2: Squats/Sprints/CMU Curls

Set 3: Burpees/Bernie Sanders/CMU Press

Each set lasted approximately 10 minutes with minimal rest between sets.

MARY:

  • Plank Jacks x 25 IC (4 ct.)
  • LBCs x 25 IC (4 ct.)
  • Mountain Climbers x 25 IC (4 ct.)
  • Oblique crunches x 15 IC (single ct., each side)
  • Flutter Kicks x 25 IC

COUNT-OFF & NAME-O-RAMA
22 PAX including 1 FNG – strong showing!
CIRCLE OF TRUST/BOM:
Gerald Swindle is a professional bass angler that has been on the circuit for quite a while. He competes at the highest level in a stressful sport and yet he almost always seems collected, deliberate, and positive. I shared with PAX a quote that Swindle wrote regarding his personal slogan of “Positive Mental Attitude”:

“That’s the way my personal slogan of PMA (positive mental attitude) works in life. One of the PMA principles is that today’s bad news leads to tomorrow’s good news. You have to believe that today’s bad unexpected will lead you to tomorrow’s good unexpected.”

I really like what he’s getting at here. We will constantly have entropy in our lives, and we have to be intentional about embracing that and moving forward as HIMs.

MOLESKIN:
Felt good to be back with the PAX after several tumultuous weeks off-kilter schedules!
ANNOUNCEMENTS:
Don’t forget about kickball, Truckin’ to the Pound, and several F3 events coming up in October & November!