F3 Knoxville

How to Kraken a CMU

THE SCENE: Muggy with a capital “M”

SSH (4 ct IC) x 25; BAC (4ct IC -forward and reverse) x 10; OH Claps (4 ct IC) x 10; This and that; Tempo squats (IC) x 15.
This morning, we battle the Kraken with CMUs.  So, grab your CMU and make your way to one of 8 stations.  Complete the exercise at the station and then do a lap around the AO parking lot, past your last station to the next.  Each station’s exercise has a high rep or low rep choice.  You are free to pick either option.  You must carry your CMU on your lap around, alternating carry as follows:

Westbound:  Overhead carry (Cusak carry);

Southbound: Farmer carry, right hand

East bound: Tray carry out front;

Northbound: Farmer carry, left hand.

The stations are as follows (incl. rep choices):

  • Overhead press (25/40);
  • Froggy Crunches, 4 ct (15/25);
  • Curls (25/40);
  • Kettle Bell swings (25/40);
  • CMU Merkins (25/40);
  • Flutter Kicks w/ CMU held up (25/40);
  • Blockies (10/20); and
  • Goblet Squats (20/30).

I think we had enough time for everybody to complete one circuit. Very little mumblechatter today.  I’m guessing this was because the Pax was disappointed in how easy it was.  I’ll ramp it up next time.
25s of Reverse Lunges and BBS, running Baby Everest in between.  Cut it short to gather at the top and watch a beautiful sunrise for a moment.

On this day in 1954, Elvis made his debut on local Memphis radio with “That’s Alright Mama.”  It is a reminder to me that big things start small.  We don’t need to focus on some great challenge or goal all at once.  God gives the ability do great things by simply taking that small first step.  ” I say to you, if you have faith the size of a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you.” (Matthew 17:20).  The smallest seeds planted with faith still produce huge trees.  Let’s keep striving, regardless of how small our efforts seem.  They will bear fruit.
Prayers offered today for Snag’s father and continued healing and recovery.  Prayers offered also to Snitch’s 2.0, Ava for a quick recovery from her accident, so that she won’t have any complications, and praises that it wasn’t more serious.  Also, we enjoyed quite the sunrise this morning with a beautiful rainbow.
Don’t forget “Off the Chain” CSAUP at the Dog Pound on the 18th.  Sign up!

Death by Squat

THE SCENE: Not too hot, not to cool.  Just perfect for a Charmin return to the Brickyard.
F3 WELCOME & DISCLAIMER: Everybody knows the drill

One minute and 23 sec late waiting for Belding, but we got started with:

SSH x 20, IC; Tempo Squats x20, IC; Tie Fighters x 10 each direction, IC

Lotta legs today, men:

  • Burpee Dans:  Start with 4 lunges, then 4 burpees, rinse and repeat to the end of the parking lot, run back to start and again, only 3 burpees this time.  Rinse and repeat 2 more times, dropping a burpee each round.
  • Time for Aiken Legs:  20 of each of the following: Squats, box jumps, Mary Catherines (let me see those jazz hands!), reverse lunges.  Rinse and repeat.
  • Mosey to the football field for 7 of diamonds.  Corners are 30 yards apart.  4 complete rounds, stopping at each corner to complete a set of exercises.  Increase by 7 reps each round.  Start with burpees (7 at each corner), then flutter kicks, 4 ct (14 at each corner), then Merkins (21 at each corner), then squats (28 at each corner).
  • Offered the Pax an audible away from squats.  Belding said no way.  So, it’s Death by Squats.  In circle formation, start with 10 jump squats, then 10 squats, then 9 jump squats and 10 squats, then 8 jump squats and 10 squats.  So on and so forth down to 1 jump squat.
  • Take a leg break:  Mosey across the field.  At each 10 yard line, do 20 BBS. 100 total.
  • Back to the AO.

Ring of Fire, some Howling Monkeys and a few box cutters till Recovery.

All you need is love — The Beatles.  Sounds simple enough till we read what real love looks like from the Apostle Paul:

Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs.Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres.

Love never fails.

1 Corinthians 13:4-8.  Love is hard, but if we work to follow the Lord’s command, we will find that the Beatles are generally right.  A difference between a HIM and a sad clown is the HIM wakes up every day intent on trying to practice love, even though we’ll fail at it in some way each day.  Keep at it!
Prayers for Natty’s friend Hill and his recovery, for Natty’s 2.0 Audrey as she drives to the beach with a friend (and for Natty and the M for peace of mind), for the Belding and the Hardin Valley Academy community as Belding leads them through graduation, that it goes smoothly and is truly a time of celebration.  Big praises for Tuba’s M for a permanent position as music director at their church and the opportunity to minister.
Belding might be available to mow yards, apparently, if the pay is right.  He has the equipment.

Ode to Coolio

THE SCENE: A balmy 70.  At least it wasn’t raining.

SSH x 20 (4 ct IC); 15 Moroccan Nightclubs (4ct IC); Imperial Squat Walkers x 10 (4 ct IC); 5 burpees

  • Mosey up toward the Colosseum, stop at the last Stop Sign for 25s – Merkins and 4ct LBCs
  • Keep moseying to the Colosseum for 25s of Dips and 4 ct Squats
  • Mosey down the other side all the way to the Elysium Fields for a Coolio special- high knees, with some drop and rolls in the wet grass.  Mosey to the other side of the field, then sprint back across
  • Mosey to the little chapel for 25s of Merkins and 4ct American Hammers
  • Mosey to the base of Cardiac and start the first part of 25s of CDDs and BBS
    • Bernie to the first turn, second part of the 25s,
    • Bear Crawl to the next turn, third part of the 25s,
    • Sprint to the top and finish the 25s
  • Just enough time to make it back to the AO for the COT

No time.

Love is hard:  From 1 Corinthians 4-8: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails.”  Those are tough words to live up to, but as HIM, that is what we are called to do, and not just for those closest to us, for our family and friends, but for all.  We will fall short.  Keep striving.
Great to see Pac-Man back in action today.  I enjoyed the company guys.
We don’t have to split up if we have 12 now.

Training for the Beach

THE SCENE: Cool with a nice break in the rain (i.e. perfect)
F3 WELCOME & DISCLAIMER (no snot rockets, don’t get close enough to hold hands and swap spit)

SSH x 15, IC;  CP x 5, IC; Tie Fighters, front and back x 15 each way, IC
This is a 4 corners workout.  To maintain social distancing protocol, no more than 5 in a corner at a time.  This is a workout scientifically designed to get a HIM ready for the beach.  First order of business is to, one at a time, grab a coupon from the CMU pile.  This is yours for the entire workout.  Because HIMs are the ones to carry all the heavy stuff across the sand to the beach, everybody carries a CMU everywhere they go.  Beach themed music provided.

  • First Corner – 3 exercises:  Curls (for the girls) x 25; Flutter Presses x 25 (2 ct); Goblet Squats x 25
  • Second Corner – 3 exercises:  Superman Swims x 25; CMU rows x 25; Lunges x 25;
  • Third Corner – 3 exercises:  Derkins x 25; American Hammers (with CMU option) x 25 (2ct); More Curls x 25;
  • Forth Corner – 1 exercise.  25 Blockees (it helped to think of the CMU as a cooler full of beer)
  • If you hear Queen’s “Bicycle Race,” stop what you’re doing and hit your six for Freddy Mercury’s the duration of the song (3:01).
  • Complete at least 2 circuits
  • Q calls an audible after 2 circuits to go run a little bit.  Groups split up to run up Baby Everest and down the Dragon or vice versa, stopping at one point to knock out 5 burpees.  Race ensues. Bunny may or may not have taken a short cut to beat Gibbler.  All wagon wheel and finish together at the AO.

Just enough time to get to 5/20 on Capt. Thors

A reflection on a couple of quotes.  From Henry Ford: “He who says he can and he who says he can’t are both usually right.” And from Hallerin Hilton Hill: “Attitude determines altitude.”  Stay positive men!

Prayers for Mrs. Lillydipper and family, Pinto and family, and for a good, safe summer for everybody but special request for Dung Beetle as he guides the kids of Emerald Youth this summer.

Playlist from the morning:  School’s Out, Alice Cooper; Summertime, DJ Jazzy Jeff and the Fresh Prince; Good Vibrations, The Beach Boys; Beautiful Girls, Van Halen; Heat Wave, Martha and the Vandellas; Bicycle Race, Queen; Hot Fun in the Summer Sun, Sly and the Family Stone; Cruel Summer, Bananarama; Rockaway Beach, Ramones; Wipe Out, The Surfaries; The Boys of Summer, Don Henley.
Regular time for Monday.  Pluto will Q and have something special.

Lazy Barclay and Howling Monkeys

THE SCENE: Mid-40s.  Brisk but perfect for a good sweat

SSH x 25 (IC); CP x 12 (IC); This and That; Imperial Walkers x 15 (IC)
Mosey up the hill toward The Asylum and Colosseum for 3 laps of the Barclays.  There are 4 stops per lap (one at each stop sign, on at the Colosseum and one at the old rock pile).  One exercise at each stop.  Complete 3 laps on the hop. NOTE:  A legit Barclays has a different exercise at each stop for each lap, but the Q was lazy).  The exercises at each stop:

  • Squats (4 ct) x 25
  • Flutter Kicks (4 ct) x 25
  • Smurf Jacks (4 ct) x 25
  • Merkins x 25

Mosey back to the AO


LBCs, Merkins (get us to 100 even), Capt. Thors to 6/24, Howling Monkey, SSH waiting for the Ruckers (Gibbler, Coolio, Rainbow, Bluebird, and Waffle House) to join the COT.
I have been struggling in my communication with my 15 yr old son.  I’m allowing his attitude to drive my attitude.  In particular, his tone in talking to me is dictating my tone, to the point that I’m saying unkind things to my son.  I’ve got to be more disciplined and seek God’s guidance when I speak to him.  I need to remember God’s admonition about the power of the tongue in James, 3:3-9:

When we put bits into the mouths of horses to make them obey us, we can turn the whole animal. Or take ships as an example. Although they are so large and are driven by strong winds, they are steered by a very small rudder wherever the pilot wants to go. Likewise, the tongue is a small part of the body, but it makes great boasts. Consider what a great forest is set on fire by a small spark. The tongue also is a fire, a world of evil among the parts of the body. It corrupts the whole body, sets the whole course of one’s life on fire, and is itself set on fire by hell.

All kinds of animals, birds, reptiles and sea creatures are being tamed and have been tamed by mankind, but no human being can tame the tongue. It is a restless evil, full of deadly poison.

With the tongue we praise our Lord and Father, and with it we curse human beings, who have been made in God’s likeness. 10 Out of the same mouth come praise and cursing. My brothers and sisters, this should not be. 11 Can both fresh water and salt water flow from the same spring? 12 My brothers and sisters, can a fig tree bear olives, or a grapevine bear figs?Neither can a salt spring produce fresh water.

Prayers this morning to lift up Blue Bird and his family in the death of his cousin and pending funeral; to lift up,  comfort and strengthen Mrs. Lillydipper and Lillydipper; and the same for Pinto.
Get on Slack!  (Looking at you Bunny!)