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In Memory of Cardinal (F3 Knoxville)

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FNGs: none

From F3 Knoxville: “With heavy hearts we share this news: tragically and sadly, we lost our F3 brother, Cardinal (Taylor Phelps), during a workout this morning. He had a big smile, bigger heart, and we loved having him at our Rampart AO. He leaves behind a wife and two young children, and was the Senior Pastor at Caney Ford Baptist Church (Harriman). He was a High Impact Man and we mourn his loss deeply. Please keep his family and the men that were with him yesterday morning in your thoughts and prayers during this difficult time.

To help support Cardinal’s family, a GoFundMe has been created. All of these funds will be given to his wife.”

https://www.gofundme.com/…/in-memory-of-taylor-phelps…



Warmup:

 

SSH x15 IC

Tempo Merkins x10 IC

Low Slow Flutter x10 IC

Sir Fazio Arm Circles x10 IC Forward/Reverse

Hallelujahs x10 IC

Samson Hold 20 secs

MICHAEL PHELPS

Knoxville Cherry Pickers x10 IC

Willie Mays Hays x 10 IC

 

Workout – “Card’s Run and Repeat”

 

3 rounds of exercises. Do set at one end of field/lot, run to other end, repeato. Then go to next round.

 

Round 1 – Burpees, Big Boy Situps, Heels to Heaven x5 each

Round 2 – Burpees, LBC IC, Mountain Climbers IC x10 each

Round 3 – Burpees, Squats, Freddie Mercury IC x 15 each

 

Squat hold for the 6 when you return until all PAX have finished

 

As a group if there is time: (and there was)

 

Burpees x 20, run to other end of field/lot and repeat

 

Mary:

 

Popcorn consisting of WW2, box cutters, alphabet soup, homer to marge, pickle pounders, shoulder taps, LBC, heel taps, and some yoga/stretching.



Notes:

 

Tempo Merkin – 1, 2, 3 lowering. Up on 4.

Knoxville Cherry Picker – aka Daisy Picker

Hallelujahs – Hands up at ear level. Raise up to full extension. 1 up, 2 down, 3 up, 4 down.

Samson Holds – Arms straight out like you’re pushing against two pillars (hence name). Hold until complaining from PAX is sufficient.

Announcements: MLK day of service – opps to serve

T-Claps (Recognition): Abe for HSFC drive

Prayer: Cardinal, F3 Knoxville, his family, sick and injured PAX

Breach took us out.

Honor to Lead.

Riding the train with Diego

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EC: A quartet of ECers visited Womble on a 2.0mi jog. Stickers, Kosher, Abe and Bleeder

FNGs: None

Warm Up: We started quick after a few Pax guessed I had adventures awaiting on the first floor of the parking deck. A true gloom morning made the dry parking deck a welcome addition to the morning. Side Straddle Hops, Seal Claps, Windmills, Hillbillies, Overhead Claps and Good Mornings go everyone loose and mildly warm. 

The Workout: Inspired by an image of Dora the Explorer riding a train with a monkey, this train trip featured Dora’s cousin Diego, who is a much tougher train conductor along with frequently monkey activities. 

PAX partnered up to complete the Diego workout with the following cumulative goals:

-50 Merkins

-100 Overhead Press with a coupon

-150 LBCs

-200 Mountain Climbers in cadence

-250 Curls for the girls with a coupon

-300 Squats + coupon

While one partner tacked the exercises, the other partner raced to the top of the 3 flights of stairs in the parking deck. Upon the running partners return, both PAX performed 5 monkey humpers together then flapjacked. All groups completed just in time for a return to the flag and some Mary. 

Mary: We circled up and held a plank while each PAX performed 10 merkins one PAX at a time. Upon completion of everyone’s merkins, we performed a variety of yoga and stretching exercises to complete the beatdown.

Announcements: @abe is collecting donations for the holly springs food cupboard throughout his 5 pack this week. Details on 3rd F slack

MLK service opportunity at womble next Monday

T-Claps (Recognition): None

Prayer: Sick and Injured PAX with a special callout to @ginsu who is recovering from a pinched nerve. 

Fear the Pumpkin

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FNGs: None

Warm Up: The bounce, spinal rotations, arm circles, good mornings, WMH

The Workout:

Circuit 1: 10 count in cadence, rotate to your left after each exercise.  2 large pumpkins thrown in the mix with KBs. 2 rounds: Curls, Triceps, Rows, Shoulder Press, Goblet Squat

Circuit 2: Learned each exercise together.  Did 4-6 count each, then 10 minute tabata. 45 seconds on; 15 sec rest;

  1. KB Pistol Rows 3x and stand
  2. KB Around the world, catch the bell shoulder height, then reverse lunge
  3. KB 3x swings 2x squat
  4. KB 3x core twist then one curl (from knees)
  5. KB 2x overhead triceps recover in the front (from knees) 
  6. KB Pullover alternating knee raises right then left leg (on your back)
  7. KB 2x single arm overhead press then forward lunge (Right)
  8. KB repeat on the Left
  9. Chillcut plank position march over the bell  
  10. Push up on the bell. 2x each side and switch 

Circuit 3: OYO Squat press, swings and then sprint 50m and back (Reps 25,20,15,10,5); those who finished first took a mosey. 

Mary: Some stretches

Announcements: Sign up to help with HollyFest

Prayer: Lots of silent requests. 

Big Dogs at Downtown Train

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Just like Vince Vaughn I spent the last week out of the gloom and eating a ton.  This morning I signed up to Q as a stake in the ground to set some things right that I had knowingly wronged through illness followed by some vacation.  11 men came out in support.

FNGs: nada

Warm Up: Windmills, Good Mornings, Imperial Walkers, Hillbillies, Frankensteins, SSHs

The Workout:

In the parking lot next to the book return

  • 11s featuring Mountain Climbers and Burpees with sprints in between.

At the community center stage – alternating with a partner

  • Balls 2 Walls / Fast Feet 10 count in cadence 3x each
  • Preachers Chair / Fast Feet 10 count in cadence 3x each

From the bottom of Library Hill – Sprint to the top

From the round-a-bout near the flag – Sprint to the Stop Sign near the barber shop

Mary: Box Cutters, Homer to Marge, Pickle Pounders, Ankle Grabbers, LBCs

Announcements:

T-Claps (Recognition):

Prayer:

  • Bleeder’s Daughter
  • Brexit’s Daughter
  • Bondo’s Daughter – due Nov 20
    • “Remember where you come from”

Groundin and Poundin

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FNGs: None 

6 HIMs posted to GP on a cool dry morning for boulders and shoulders.  YHC brought the music box and discs but the disc golf tournament prevented us from any play.  

Warm Up:  10x3cts of: Good Mornings, Daisy Pickers, 20x3ct SSH, Willie Maze Hays, Sir Fazio Arm Circles (both directions)

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. 

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

1 min Plank, 2 sets each of 10x3ct Rock Spanks, Rock Press and Skull Crushers, 1 set of 10x3ct of each: Windshield Wipers, Rockies

Hit the wall: 2 set of Preachers Chairs and BTW (slow 10 ct down the line for each).

Mosey to the playground 

2 sets of 10x3ct Step Ups, Erkins and Dips (some did extra credit and were placed in timeout)

1 set of each 10x3ct Low Slow Flutter, Box Cutters, Freddie Mercuries, Heal Taps, WWIs, 20 Squats and 20 Lunges.

COT: Stretching: Windmills, Calf stretch, Pigeon Pose, Downward dog, Cat Cows,

Prayer Requests:   Prayers for Knowledge and application for DOA in his new job getting far more intense, for those in Florida dealing with loss of property or loved ones.

Announcements: HSHM late Nov

 

Soggy turf made for no fun and games at GP this morning

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FNGs: None 

3 HIMs posted to GP on a cool soggy morning for boulders.  Stubs showed up but had to leave before the warm up due to a stomach bug. Missed you Stubs- praying you feel better soon. YHC brought the music box and best of the 80’s was on the agenda.  

Warm Up:  10x3cts of: Good Mornings, 20x3ct SSH, Willie Maze Hays, Windmills,  Sir Fazio Arm Circles (both directions), Michael Phelps, 10 Hillbillies and 10 Imperial Walkers

Mosey to rock pile.

The Workout

Circle of Rock (of course): Mosey to the Rock Pile pick a LARGE rock. 

3 sets of 10x3ct of each exercise:  Curls for the Girls, Overhead Tricep Press, Wonder Bras, Rut Rows and Ground Pounders.

1 min Plank, 10x3ct Rock Spanks, Mountain Climbers, Pickle Pounders, Merkins,

2 sets of 10×3 ct Midget Obliques using a rock in each hand.

Hit the wall: 3 set of Preachers Chairs and BTW (slow 10 ct down the line plus a valiant attempt at Australian Ass Smackers with varying degrees of success).  There was a suggestion to seek shelter in the bathroom and do Homer to Marge exercises, but YHC decided against that idea. 

Mosey to the playground 

3 sets of 10x3ct Step Ups, Erkins and Dips

Prayer Requests:   For Michael’s Uncle Dan and his family (loss of aunt), For Tony and his wife both in roles where they are counseling many many people through hardships, Praise for Tim’s son David landing a new job where he is much happier with the work and co-workers.

Announcements: HSHM late Nov,

RESPECT 80s Hair Bands

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FNGs: None
Warm Up:  Sir Fazios, Good Mornings, Seal claps, overhead claps, daisy pickers and static stretches.
The Workout:  Three different exercises.  Rinse and repeat 2X.

swings, halos, tricep extensions

figure 8, midget love handles, thrusters

upright row, lawnmowers, bus drivers

on the mat: straight are extensions, nipplers, 6 inches

on the mat: overhead press, plank pull, modify burpee

farmer’s walk with two kb; slap kb; curls for girls

popcorn kb included lawn mowers, burpee, side lifts, etc

Mary:  stretches/yoga
Announcements: Derek Davis 5K
T-Claps (Recognition):
Prayer: Isabelle and Jany (mother-in-laws of Best In Show and Dauber respectively) – help with illness; PRAISE – Dauber’s promotion

Great turnout by RESPECT PAX

 

Honored to lead – Dauber

 

 

Ground Pounder 8/20/22

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You got to end with Star Jumps because everyone is a Star!

FNGs: Welcome new FNG Dogecoin!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 20
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice. Rotate 2 rocks to the left after every set.
Curls for the girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounders
Repeat Rock sets and sets. Return your rocks.
Building wall: Balls to the wall: each PAX 10 count, People’s chair: each PAX 10 count. Balls to the wall again: each PAX 10 count, People’s chair with one leg elevated-alternate each PAX 10 count.
Short wall at playground: Irkins x 10 with cadence, Dirkins x 10 with cadence, Dips x 10 with cadence, Step ups x 7 per leg. Finish with Irkins x 10 count, Dirkins x 10 count, Dips x 10 count, Step ups x 7 per leg.
Mary: Plank hold each PAX 10 second count. Around the horn: Toe taps, low slow flutters, Merkins, standing raised crunches & final finish with DOA’s need for Star Jumps x5 OYO!
Announcements: Welcome FNG Dogecoin introduced to F3 & Ground Pounder by Sunshine!
T-Claps (Recognition):
Prayer: DOA’s daughter, Gump’s friends & thanks for Stubs’ new job!

Ground Pounder 8/13/22

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And the winner of the first game of HORSE was….Pumpkin Spice!

FNGs: Welcome new FNG Bollywood!
Warm Up: Good mornings x10, Sir Fazio arm circles x10 forward, x10 backward, Willie Mays Hayes x10, Daisy pickers x10, Side Straddle Hops x 25
The Workout: Mosey to the big rock pile. Pick a medium-big rock of your choice.
Curls for the girls, Wonder bras, Rut Rows, Overhead Tricep press, Ground Pounders, Rock squats
On your six:
Chest presses x10 in cadence, Skull crushers, Box cutters, WW2’s x10
Repeat Rock sets and sets on your Six. Return your rocks.
On to the basketball court for a game of HORSE. We made it through 1 ½ games.
H = 5 Merkins & Plank Hold until your turn again
O = 5 Prison squats + H
R = 5 Carolina dry-docks + O + H
S = 5 Monkey humpers + H
E = 5 Burpees + S + R + O + H
Winner = No Burpees!
Mary: LBC’s x 10 in Cadence
Announcements: Welcome FNG Bollywood introduced to F3 & Ground Pounder by Pumpkin Spice! 2nd F at Sir Walter Coffee.
T-Claps (Recognition):
Prayer: