- Welcome – A hot 77 for 5:30am..
- Warmup- 35 Windmills, 15 Cherry Pickers, Plank Cross Hold (left knee to right elbow) + Merkin, Stretching Inchworms + Merkins.
- Workout:
- Tabatta Bear Mountain: Bear crawl up the Racket Club Road starting at the bottom. Crawl for 40 seconds, rest 20. Each successive crawl is 90 degrees to the right. So 40 seconds of straight bear crawl, then 40 seconds of side crawl to the left. Then 40 seconds of reverse bear crawl. Then 40 seconds of side bear crawl to the right, then 40 seconds of straight bear crawl. Sort of reminiscent of https://f3knoxville.com/the-tabata-bear-on-the-rock/ without the crabs and alligators. I was so glad that Anchorman, Pool Boy and Mermaid were there to see this version two of the bear mountain. We crawled all the way to the door of the racketball club! Great job gentlemen!
- Bleacher Mountain: (aka. 12 minute Bleacher AMRAP) Run as many up and downs on the bleachers as you can in 12 minutes. We also included the stair case going down to the track for good measure and so we could tally mark with chalk our up/down reps.
- WarmDown: Ring of leg fire – Leg lifts in a circle facing out. Each person runs around the circle tossing the legs down to the ground of the fellow HIMS. Do another round of this but also through in some random burpees for a dash of chaos. It was a hot mess – but fun!
- Words: Often times the hardest part of the workout is the words at the end, but I wanted to encourage yall to not let it be. Life is not all sunshine and rainbow s , so don’t be afraid to share anything that’s on your heart. It doesn’t have to be composed. Just share. We’ll support you. God may or may not give you an encouraging word to share – it’s ok. We are partnering with you and so is God. This weekend Rick Dunn gave a great sermon on God’s providence and love of us. ( https://middlebrook.fellowshipknox.org/sermons ) One of my favorite verses were mentioned 1 Thesalonians 5:24 “God is faithful and He will do it!” … It’s a great sermon, I encourage you to listen to it if you have the chance. Trust in Him today.
Tag: Waxjob
CMUesday Gorilla Complex
THE SCENE: Low 70s, almost no humidity. Really a perfect morning to throw some CMUs around.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSHs (about 20); Baby arm circles both ways (about 10); Imperial Squat Walkers, 10.
THA-THANG:
Gorilla Complex: Curls x 8; Overhead Presses x 8; Triceps Extensions x8; ALPOs x 8; Run across AO parking lot to other side and back. Rinse and Repeat for a total of 8 times.
Bump and Grind: One group starts running up Baby Everest and then down the Dragon back to the AO, where they bump the group from Station 1 to Station 2, Station 2 bumps to Station 3 and Station 3 does the run and then back to Station 1. Each station does each exercise in succession – AMRAP – until bumped. We only got about halfway through.
- Station 1: Start with Curls, next time around Overhead Presses, then Up and Overs, and finally CMU Rows
- Station 2: Kettlebell Swings; Goblet Squats; CMU Lunges; CUM Push and Pulls;
- Station 3: Hernias (CMU V-ups); Sidewinders; Sledge Hammers; Flutters with CMU overhead
MARY:
Circle up for some Waxjob led Side Crunches.
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
“Let each of you look not only to his own interests, but also to the interests of others.” Phil 2:4. I had an experience the other day where God put somebody in my path and counseled me to be patient and listen to what they wanted to say more than to their words. I tend to hurry conversations along, pulling only information I think is important for me to do what I think I need to do. What God wants me to do is listen more so I can spot times when I might be able to help somebody.
MOLESKIN:
Prayers for Rainbow’s friend Paul, who is struggling right now; for Waxjob’s family and mother-in-law Karen, who is close to the end of her earthly journey; and prayers for Snag and his Dad.
ANNOUNCEMENTS:
Wesley House work day on June 26. Sign up and show up!
Blame it on the Rain…that never came
THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
- Take a lap around the island
- SSH IC x 20
- Squats (4ct) IC x 10
- Merkins (4ct) IC x10
- BA Circ FWD/BWD IC x 5
- Cherry Picker IC x 5
- Free Stretch – Whatever serves you best
THA-THANG:
Mosey to the Far Soccer Field
- Cones are set up 10 yards N/S 30 yards E/W – Perform exercise and run the remaining length of the field to finish. The movement from cone to cone resembles a switchback or a level in Donkey Kong.
- Round 1
- Run N/S – Gorilla Shuffle E/W
- Round 2
- Bear Crawl N/S – Karaoke E/W
- Round 3
- Burpee Broad Jump N/S – Smurf Jack E/W (looked more like a squatting bird)
- Round 1
- Unbroken – All PAX starts at the corner of the soccer field. Perform Exercise to failure and then take a lap around the field. Perform each exercise x3 before moving to the next. AMRAP 20 Minutes
- Shoulder Taps to failure x3
- Squat Hops x3
- Heel Tap Mountain Climbers x3
- Exercise cadence looks like this:
- Shoulder taps to failure
- Run a lap
- Shoulder taps to failure
- Run a lap…
- You get it!!
- Mosey back to the AO
- Perform the Following exercises & reps OYO
- 50 Squat Hops
- 100 Walking Lunges
- 150 SSH
- 100 BBS
- 50 Squat Hops
- Perform the Following exercises & reps OYO
MARY:
The BBS checked this box.
COUNT-OFF & NAME-O-RAMA
A Dirty Dozen – One PAX downrange from Denver…North Carolina – Welcome Mater!
CIRCLE OF TRUST/BOM:
Picked up the Q Source for some inspiration. The last section in the QS is all about growing an effective Lizard Organization. A couple of key notes are: Effective Organizations are built through Relationships – Not Rules. A Man who is Freed to Lead only needs Purpose to drive him forward. Too many rules are like shackles. Q Source gave the example of how Jesus was the original model of a Lizard Organization. In Matthew you can read about Jesus’ 2 Commandments that he gave. (Paraphrasing) Love the Lord God with all of your Heart, your Soul & Mind. 2nd – Love your neighbor as yourself. Matt 22:34-40
Driving to Coffeeteria I realized that I missed the opportunity to talk about reflection in our organization. AKA our family unit. Are we building our family unit through relationship or through rules? Is our family purpose so big and clear that our M’s & 2.0’s are “Freed to Lead”? Or do we just have rules? The next circle would be our job or place of employment. Although we may not be able to affect change from the top down in our work organizations, we can vow to maximize relationships where we’re at. We can create and grow healthy relationships with our co-workers and team.
Hope you all have a great weekend!
MOLESKIN:
We had a solid showing of PAX this morning. Including our Unicorns Doubtfire & Tank. The PAX were completely ready to be Merkining ourselves silly, while having buckets of rain poured on us. However, it was beautiful, sunny and amazing morning to be outside with some sweaty dudes.
ANNOUNCEMENTS:
Wesley House Workout, Work day & Off the Chain CSAUP – Check slack for details.
Shamrock – Just 10 more merkins
THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters x10 both directions
Side Straddle hop (IC) 4 CT x 20
Cherry Pickers 5
10 Merkins
Richard Simmons butt blasters
10 Merkins
THA-THANG:
Mosey to parking lot
Battle buddy
1 man runs to pull up bars to complete up to 10 then run back to partner who is doing BBS (If rain wall squats / 10 BBS)
Go until each person completes 3 rounds
To the CMU pile
1 man does flutter kicks while the other does 25 bench press – switch / 4 rounds for a total of 100 reps per person
Then…
1 man does calf raises while the other does 25 curls – switch / 4 rounds for a total of 100 reps per person
After this we ran all around campus stopping for 10 merkins about 8-10 times.
MARY:
Merkins, Monkey Humpers and Snow Angels
COUNT-OFF & NAME-O-RAMA
13 including 1 FNG Chicken Hawk
Finger Food, Nature Boy, Osteen, Dumpster Dive, Tailhook, Jitters, Mermaid, Curveball, Waxjob, Chicken Hawk, Betty, Pickle Lock, Anchorman
CIRCLE OF TRUST/BOM:
Continuing what CheatSheet talked about last week…
Quit living as if the purpose of life is to arrive safely at death. Live like today is the 1st day and the last day of your life. – Chase the Lion
Why is it so tempting to control our own lives? We are told to worry about money, our status, success, our retirement. I think about when I’m on my death bed, will I be pleased with how comfortable I made myself and my family in life. Or will I regret not taking more chances? Will I regret not giving up more of my time and resources for others. Jesus demonstrated pouring out his life for us. I think he is the ultimate example of chasing the lion.
MOLESKIN:
ANNOUNCEMENTS:
More fun and games
THE SCENE: Rainyish but not really I guess
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
warmup stuff. Run to the outhouse and back and back to outhouse
THA-THANG:
Game 1: roll the dice
- Even= Merkins
- Odd= Jump squats
- Switch to even= dips
- odd= Step ups
mosey to the ice rink
Game 2: cups. Place 5 cups on each goal line extended. Stay in teams. One team sets cup up, one lays it on the side. Run to cups and switch to your teams position of cup and the run back to goal line to do 5 Burpees (audible to 3) Go til Q calls it.
Game 3: Buckets of fun: split into two teams. Each team has a bucket and a lacrosse ball. Teams circle around one of the circles in plank position with the bucket in the center. Team tries to bounce ball into bucket. If you miss. Team does 2 Merkins . Make it in, yell out “burpees!” and the other team has to do 5 burpees while your team rests and gets ball out of the bucket. Go till Q says enough. If ball gets out of circle team does merkins while one teammate chases down ball.
mosey to tennis courts
Game 4: hand Ball on the tennis courts. If team fails to get it across they do 2 burpees. If it gets past them and hits the fence they do 10 burpees.
MARY:
Hello Dollys
COUNT-OFF & NAME-O-RAMA
10 pax
CIRCLE OF TRUST/BOM:
We can learn a lot from a Dog.
When your loved ones come home, always run to greet them.
• Never pass up the opportunity to go for a joyride.
• Allow the experience of fresh air and the wind in your face to be pure Ecstasy.
• Take naps.
• Stretch before rising.
• Run, romp, and play daily.
• Thrive on attention and let people touch you.
• Avoid biting when a simple growl will do.
• On warm days, stop to lie on your back on the grass.
• On hot days, drink lots of water and lie under a shady tree.
• When you’re happy, dance around and wag your entire body.
• Delight in the simple joy of a long walk.
• Be faithful.
• Never pretend to be something you’re not.
• If what you want lies buried, dig until you find it.
• When someone is having a bad day, be silent, sit close by, and nuzzle them gently.
MOLESKIN:
Some things look good on paper but not so much in person (hand ball)
Snitches dog died this week and the BOM was about a dog dying and how we can learn from them. Crazy how God works.
ANNOUNCEMENTS: