F3 Knoxville

How to Kraken a CMU

THE SCENE: Muggy with a capital “M”
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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.
THA-THANG:
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.
MARY:
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.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
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.
MOLESKIN:
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.
ANNOUNCEMENTS:
Don’t forget “Off the Chain” CSAUP at the Dog Pound on the 18th.  Sign up!

Back to Cardiac

THE SCENE: Foggy and around 60 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Start with 25 SSH on 4CT, Thai Fighters L and R 10x4CT, Tempo Merkin x10, Cherry Pickers x8, Windmills x10 4ct
THA-THANG:
Grab a CMU and head to Cardiac.

At top of Cardiac-20 Curl, 20 OH Press, 20 Lawn Mower, 20 Block Merkin

At middle of Cardiac-20 Freddy Mercury, 20 Frog Crunch, 20 Heel Touch, 20 LBC

At bottom of Cardiac-20 Squat, 20 Alt Lunge, 20 Monkey Humpers, 20 Skaters

Back to top, rinse and repeat.

MARY:
Back to AO. Out of time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Remember, we are all going to go through difficult stuff in life and it may not make sense.  We might want to bail.  Remember that Christ is with us through it.  Our life here is fleeting and we are “temporary residents”.  Heaven is our reward.
MOLESKIN:

ANNOUNCEMENTS:

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
WARM-O-RAMA:

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

THA-THANG:
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.

MARY:
Ring of Fire, some Howling Monkeys and a few box cutters till Recovery.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
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!
MOLESKIN:
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.
ANNOUNCEMENTS:
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.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

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

  • 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

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
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.
MOLESKIN:
Great to see Pac-Man back in action today.  I enjoyed the company guys.
ANNOUNCEMENTS:
We don’t have to split up if we have 12 now.

Memorial Day Murph at the Asylum

THE SCENE: Perfect weather today around 68 at time of workout
F3 WELCOME & DISCLAIMER

Reviewed the standard disclaimer and included that not only am I not a professional I am worse… included Covid disclaimer and keep your spit and snot to yourself

WARM-O-RAMA:

SSH x 20

Slow Cherry Pickers x 5

Butter Fly Stretch combined with Coach Dunn’s advise.

Shoulder stretch

5 burpees

THA-THANG:

Today we did a modified Murph workout – the Murph is dedicated to Lt. Michael P. Murphy.  United States Navy Seal May 7, 1976 -June 28, 2005. This workout is traditionally done by the F3 community and many others on Memorial Day in remembrance of Lt. Murphy and all the others who have made the supreme sacrifice for our country. For more information about Lt . Murphy and the Murph challenge : https://www.cnn.com/2019/05/27/us/memorial-day-murph-challenge-trnd/index.html

The Murph:

  • 1 Mile Run
  • 100 Pull Ups
  • 200 Merkins
  • 300 Squats
  • 1 Mile Run

We modified the workout by submitting CDD for the 100 pull ups ( Fellas I am 53 and can’t swing 100 pull ups) The Pax ran to three different area in the park to complete sets of the exercises.  Ten total sets each containing  10 CDDs, 20 Merkins,  and 30 Squats. final leg of the workout was a run to the East Tennessee State Veterans Cemetery.

At the Cemetery Crankbait ( Pluto’s 2.0 ) led a short program on Memorial Day and shared a letter that he had received two weeks ago from Medal of Honor recipient Woody Williams. Woody Williams is the last surviving Marine Medal of Honor recipient from the Pacific theatre. For more information about Woody: http://www.hwwmohf.org

Crankbait added that this part of the letter was most meaningful and spoke to what Memorial Day means:

” I have been designated a hero many times since WWII but in my mind the heroes never got to come home. The rest of us were blessed with the opportunity of coming home to our loved ones. I am grateful to be one of those. My wife who is in heaven had a saying she would remain me of very often.

Life is God’s gift to us..what we do with it is our gift to God”

MARY:
the group ran back to the AO and did one round of name your ab work while the Q stayed with the 6 to bring it home on the run back.
COUNT-OFF & NAME-O-RAMA
9 Pax got better!
CIRCLE OF TRUST/BOM:
Pluto shared the importance of Memorial Day and remember those who gave the utmost sacrifice. Pluto asked each of the Pax present to realize that there are many who are not Americans who would be grateful for the problems that we each have. Many in other countries have life and death challenges every day and would gladly take a day of challenges as experienced by an American.
MOLESKIN:

I was grateful to have Crankbait as my Co Q !
ANNOUNCEMENTS: