F3 Knoxville

Author: BackBlasts

[the-pulpit] Still No R-EPC-T

AO: the-pulpit
Q: Sawdust
PAX: Leland Robbins (Geiger), Jim Norris, Betty, Ike, Smoked Pickle, Voodoo, Recoil (Blake Conley)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tie-Fighters
– X-Wings
– Burpees (Because that’s not really a warm-up, you need to know the Warm-O-Rama is complete)

THE THANG:
– Mosey to the Football Field
– Route 66 with Merkins for 100 Yards
– Return Route Changing Exercise Every 10 Yards
– Bear Crawl
– Lunges
– Super Mario
– Run
– Mosey to the to the Landing Strip for some DORAs
– Timer was one (1) PAX circling the fieldhouse while the rest of the PAX played Pictionary
– Mosey to the Entrance to the Upper School for more DORAs
– Timer was one (1) PAX Running to the Sign into the Sports Complex while the rest of the PAX played Pictionary

MARY: Just some Tempo Squats for time.

ANNOUNCEMENTS: Future Starfish of Anderson County. Details to come later.

COT: Are you prepared?

The scouts’ motto is founded on my initials, it is:
BE PREPARED,
which means, you are always in a state of readiness in mind and body to do your DUTY;
Be Prepared in Mind by having disciplined yourself to be obedient to every order, and also by having thought out beforehand any accident or situation that might occur, so that you know the right thing to do at the right moment, and are willing to do it.
Be Prepared in Body by making yourself strong and active and able to do the right thing at the right moment, and do it.
— Lieut. Gen. Baden Powell C.B., Scouting for Boys (1908), “Camp Fire Yarn.—No. 4. Scout Law.” (Part I, p. 48)

Happy Burpee

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Rainbow, Matlock (Bill Maddox), Double Wide, Cosmo 2, Gibbler, Hands, Bunny, Fabio (Joe Hamilton), Kentucky, Tropicana, Love’s, Newton
FNGs: None
COUNT: 13
51 SSH, one for every year since Ray Stevens’ The Streak was the #1 song in the land. Look how far we’ve fallen as a culture.

Today was a day for reflection, for the frank acknowledgment of aging, and for tripping over hidden rocks in a wet parking lot. Kentucky I am sincerely sorry about the rock and I hope you are not too badly hurt. I do hear good things about the NHS though, should you need them.

10 Happy Burpees per guy while the partner counted out loud. The counting part sounds dumb until you do your ten and realize you sincerely cannot move your arms after 10 of these things. The counting was my birthday gift to us all.

We got up to some shennanigans in between the burpee torture sessions, and finished with a couple of trips up baby everest. All in all, and alongside the great Matlock (Bill Maddox), I am #rekt.

BOM: observations on a life of faith

Story Blocks

AO: shamrock
Q: Stitch
PAX: Crawlspace, Eliza, Honeydew, Mermaid, Skidmark, Flower Pot, Lizzy, Snaggletooth (Elijah Tafao), LeBling, Drano
FNGs: None
COUNT: 11
WARMUP:
1. SSH
2. Willie Mays Hayes
3. Moroccan Nightclubs
4. BACF
5. BACB
6. Shoulder Taps
7. Tempo Squats

THE THANG:
Football mosey – Run and Pass duos with drops to do 2 Burpees, back to CMU pile. Partner up and Grab 1 CMU per duo. Move to the back lot, far end of Jesus statue.

Dora Style with one partner beginning the exercise and the other taking the trip to the far light post and back. After 100 collective reps, move on to the next exercise.

1. OHP
2. Curls
3. Tricep Dips
4. Heavy Squats
5. Bench Press
6. Lawn Mower Pulls (switch arms every 10)

Football mosey back to COT with a stop for Mary

MARY:
Flutter kicks
Freddie Mercuries
V-Ups
Pickle Pounders
Mountain Climbers
Hello Dolly

ANNOUNCEMENTS:
One Knox SC Game tickets available for June 13 game. Bring your family/friends. Link on Slack.

COT:
STORY work – Dig into your past stories and relationships. These things directly impacted you and shaped who you are today. Our bodies and our brains process memory differently. They are still with you and how you operate. Find someone to share your story with to help you make sense of why your current life looks and feels the way that it does. You’ll experience healing and freedom along the way.

I mentioned this a couple of weeks ago and I want to continue to challenge each of you to do 3 things:

1. Show up! Just get here. You and the group will grow stronger each morning you are present.

2. Sign up to Q. You are more than equipped to lead a morning workout. You woke up and got here today, and that was the hardest part. I think every man here brings something unique and valuable to our group. If you need help building a workout or want to co-Q, just reach out to me. Let’s get the calendar filled up.

3. Encourage others. Talk to your friends, neighbors, and co-workers about F3. I know it’s not for everyone, but every man needs this, and we all know it. Mention it, talk about what it means to you, and ask for a commitment to try it.

CMU Day

AO: dogpound
Q: Einstein
PAX: Lightweight, Earmuffs (Dan Studt), Aladdin
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
4×25 CMU work, with various forms of movement across the parking lot between sets:
Press with Mosey
Curls with Super Mario
Ball Buster Squats with Karaoke
Lawn Mower with Bernie
Flutter Kicks with Butt Kicks
4×10 Thrusters with High Knees

MARY:
Suitcase
Boat Canoe

ANNOUNCEMENTS:
One Knox Match in mid June

COT:
Sin causes all of us to exchange worship and service of the Creator for worship and service of the creation. It’s easy to stray, be cautious and watch your blindspots.