Pool Boy – Page 7 – F3 Knoxville

2020 Year in Review – A Blackbast from the Past!

December 28, 2020 Pool Boy

THE SCENE: mid-30’s and sprinkling. Back-up Q in case of rain ready in hand (preparedness is key to leading!)
F3 WELCOME & DISCLAIMER – Administered + COVID reminder

The following Q is a compilation of a part of the backblast of the first workout of each month we had this year (no Q’s at JUCO in April). Links included!
WARM-O-RAMA:
-New Year’s Day at JUCO by Mermaid
Karaoke (down to 2nd light pole & back)
Walking Lunges (2x down and back in parking space)

-What Does Frozen 2 & 100 Burpees Have in Common? by Booster
Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Hand Release Merkins – OYO X 10

-Do over with miles and burpees by Ribbed.
5 cherry pickers

Today after all of our exercises we will add a buffer of each PAX’s choice: (this is a buffer added to mesh all of the exercise pieces from various workouts together)
5 burpees / 10 squats / 25 LBC’s
When completed, plank for 30 seconds at the end of exercises.
If you finish the plank before the Q calls recover to move on to the next exercise location, repeat but don’t do the same exercise the twice in a row.

THA-THANG:
-Mosey toward CMU Pile. Along the way we’ll make some stops:
-4-way stop #1: JUCO RECON MISSION (the post says IC but we did these OYO to allow for more work for those who wanted it)
15 Merkins
15 Squats
15 Plank Jacks
15 Cherry Pickers

-4-way stop #2: JUCOnapolis 500 by Mailbox
20 merkins

-4-way stop #3: Better late than Bernie by Stye
10 Burpees
20 BBS
30 Lunges

-Mosey the rest of the way to the CMU pile: A New Beginning by Booster. 10 x each of the following:
Curls
Kettle Bell (CMU) Swings
Goblet (CMU) Squats
OHP
Tricep Extensions

-Median’s VQ – by Median (aka Guardrail’s 2.0). Another 10 x each of the following:
(Hello) Dolly
Jungle Boi Squats
Calf Raises

-JUCO circuit by Erector:
5 pull-ups
20 OHP

Mosey to the big parking lot between the Shovel Flag and the CMU pile. IMPACT by Judge Judy:
Pole to Pole: 10-20-30

10 Merkins, Mosey
20 Merkins, Mosey
30 Merkins, Mosey to curb
Repeat w/Squats
PAX were given the choice to do a mystery exercise or to repeat with Lunges. They chose the lunges so I’ll save this for next

MARY:
Cold and Difficult Things by Guardrail
Dealers choice – LBC’s, Flutter Kicks, Hello Dolly, & Hillbilly Walkers were done x 10 ea IC and then time ran out!

COUNT-OFF & NAME-O-RAMA
7 PAX in sprinkling weather

CIRCLE OF TRUST/BOM:
I have a friend who likes to say the following response when someone says “that was unexpected” – like the Spanish Inquisition! (sketch is from Monty Python – it’s clean so you can watch if you like – Spanish Inquisition Part 1 – Spanish Inquisition Part 2).

PAX were asked to name something unexpected: many difficult things were named. Obviously, 2020 and COVID-19 were unexpected. At least to us. But God has His sovereign hand in it all. He is sovereign over salvation. He is sovereign over sanctification. He is sovereign over everything – including the workout we just did.

The workout we did today was a compilation of pieces from the first backblast of each of 11 months (no F3 in April) of this year. These Q’s are from Mermaid, Booster, Ribbed, Judge Judy, Mailbox, Stye, Booster (again), Median (Guardrail’s 2.0), Erector, Judge Judy (again), & Guardrail. These are posted in the Backblast above. And let me also say that backblasts are very important, and here are the reasons (with full explanation in this link) – So why do we write BB’s in the first place? (and here’s a link for how to post a backblast on the F3 Knoxville website)

1. It documents the actual workout itself.
2. Along these lines, it gives FNG encouragement.
3. It builds community amongst the PAX who posted there that day, and also amongst PAX who posted.
elsewhere so they can see what they missed. Maybe most importantly, it builds community amongst PAX who didn’t post for whatever reason.
4. It gives Q’s (especially new ones) great ideas for their weinke by reading about what other Qs have done.
5. Accountability, which is one of the major factors that makes F3 work, is found in the BB’s in 2 ways (see link for explanation): First – it makes you do what you said you’d do. Second, it shows who posted and keeps a record of it, making others more likely to post.
6. Gives our data people information and stats about workouts and helps us guide decisions on if/how/where/when to add new AO’s.

BUT MORE IMPORTANTLY, God has the future in His hands. I will be thinking about and setting yearly personal goals this week. Last year, I set a few & completed some as well Many of you know my story how God exposed my sin to save me. I am so thankful that He disciplined me as a son (Hebrews 12:1-17). But He also gve me exactly what I needed in 2019 and He has done the same in 2020. Our trust in His sovereignty means that 2020 has gone exactly has God has intended, no matter the “regrets”, “wants”, or “hopes” we had, have, or will have. I read the following quote 2x yesterday. 1x from a pastor at my church and another time from Ribbed’s M’s CaringBridge and I want to leave you with this so that you can get perspective and trust on God’s call for you today

“I compare the troubles which we have to undergo in the course of the year to a great bundle of sticks, far too large for us to lift. But God does not require us to carry the whole at once. He mercifully unties the bundle and gives us first one stick, which we are to carry today, and then another, which we are to carry tomorrow, and so on. This we might easily manage, if we would only take the burden appointed for us each day; but we choose to increase our troubles by carrying yesterday’s stick over again today, and adding tomorrow’s burden to our load, before we are required to bear it.” -John Newton.

MOLESKIN:
I sincerely appreciate every PAX who posts a BB. It doesn’t have to be complex or take a lot of time, but I encourage you to be diligent and carry the stick today when you Q- post a BB, add a little more flavor if you’re already posting, and encourage other to do so going into 2021.

ANNOUNCEMENTS:
The 2021 F3 Q Calendar is now open! #ThanksRatchet #StepUpPAX

Leadership – Completing Various Projects

December 15, 2020 Pool Boy

THE SCENE: 32F. COLD but great workout weather.
F3 WELCOME & DISCLAIMER + COVID: Administered (Full F3 Disclaimer link cited)
WARM-O-RAMA:
Windmill x 7 IC
Moroccan Night Club x 10 IC
Water Wheel x 7 IC
Spider Man w/reach x 5 ea OYO
Seal Clap Squat x 7 IC
Calf raises x 10 IC
The warmup ended up a Dealer’s Choice… and an exercise happened that has never happened during a Pool Boy Q before… and probably never will happen again. If you want to know what it was, you can ask The Project AO-Q – but it shall be known to YHC as “Voldemorts” henceforth.

THA-THANG:
Mosey to Courtyard
Sets of 11’s + Hold until the 6 is up:
1. Step-ups (1 step-up = 1 rep) / Incline merkins + Hold a Pickle Pointer (Glute Bridge)
2. Squats / Dips + Alternating Side Plank Switch every 10 seconds(Slappy started with Dips – they were harder near the end for sure!)

Mosey to the CMU Pile for 7’s
1. Blockees / Heavy Freddies (Pickle Pointer Hold for the 6)
2. Thrusters / CMU LBC’s (“not an LBC” mumblechatter) (Side Plank Hold for the 6 aka YHC)

Round 3 was planned but skipped because we needed to move to the 3rd thing (not to mention the Q was gasping for air)
Started walking (not a mosey) and the Q asked for an exercise we could do while walking – Lunges to the curb + Rocky Balboa as an intermediate way to still exercise and catch our breaths

Mosey to the traffic light. Wait on light to change we did an exercise (I think squats?)

Mosey across Oak Ridge Turnpike. Press next walk arrow and we did another exercise (also dealer’s choice but YHC did not remember)

Fast mosey to ORHS Tennis courts.
Across the tennis court (aka the direction not running into the net):
Bear Crawl from to next line – 1 x Werewolf – Crawl Bear Back to first line, 1 Squat, repeat to 2nd line all the way through the 4th line. Brief rest, repeat

Suicides (using the same lines) to end the workout x 3
60 seconds rest so we can really go hard

Went about 30 seconds over on the Q but got a great burn at the end!

MARY:
Negative, ghost rider.

COUNT-OFF & NAME-O-RAMA
Done – 7 PAX including 1 rucker (Kick-Flip!)

CIRCLE OF TRUST/BOM:
F3 is about leadership – I want to talk about some aspects of leadership this morning.
I want to introduce you to or remind you of some F3 terms about leadership that we all should be looking to put into practice (even as those who in the Church would aspire to become a pastor or deacon would fit the higher qualifications in the Word of God for those positions)
1. Leadership is about stepping up
43 feet – Building a Leadership Road forty-three feet ahead of the people driving on it.

2. Bad leadership is better than no leadership
ClusterQ An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

3. Leading well is making it about others – some F3 terms to put together how we assemble a Q that makes it about others
Brick – A singular positive Habit that is Advantageous to the individual or others.
Bricklaying – The joining of Bricks into a Routine.
Routine – A conjunction of Bricks that forms a Guardrail.
Guardrails – Foundational precepts that protect and Incentivize Acceleration to Advantage.
F3 workouts aren’t designed to showcase the Q. They’re about the PAX. We want to challenge, encourage, and help them become HIMs not just Sad Clowns who have been EH’d or even regular “PAX”

4. Leading well is about leading by example – being prepared AND being willing to and seeking to delegate responsibility.
80/1 Rule: The Q’s Delegation of every Task that a Team Member can do 80% as well as he can, except that 1% that absolutely and positively must be done by him.

I want to leave you with one (of I’m sure the many you and I both could cite) verses to inspire you to step up, lead, lead well, and lead by example:

1 Corinthians 11:1 – Be imitators of me, as I am of Christ.

MOLESKIN:
Prayed for Kick-flip’s family, wife, and children as they both grieve and rejoice today, December 15th. Praise for Ribbed’s M’s surgery going well and prayer for healing and relief of pain as the recovery continues.

ANNOUNCEMENTS:
Lots of Q spots open at #the-project and of course other F3 Knoxville locations. Step up to lead, strive to lead well, and keep trying when you fail as you trust God to work more than all the planning in the world can do!

Pool Boy’s 2nd Annual Black Friday JUCO Discount Coupon Special

November 27, 2020 Pool Boy

THE SCENE:
41°F and mostly dry except some dew on the grass around the retaining wall near the coupon pile (more on that later)

F3 WELCOME & DISCLAIMER (Administered): Fitness, Fellowship, & Faith.
Started with asking the PAX to think about their prayer requests they might have at the beginning of the workout rather than at the end. It was productive as we had 4 requests shared at the end and a good sense of community. Disclaimer was administered + cell phone check + COVID distancing (that included no sharing COUPONs, especially on Black Friday!)

WARM-O-RAMA:
9 x El Capitan OYO
9 x Werewolf OYO
10 x Tempo Squat IC
9 x Rotational Pushup… I mean Merkin
9 x Moroccan Night Club IC(in honor of Erector being back after recovering from COVID)
9 x Calf raises on the curb (nice and slow) OYO
9 x Derkins on the curb OYO

THA-THANG:
To the COUPON pile: Falling Indian Run + COVID. Every 5 seconds the front PAX “falls off” and lunges (whatever kind of lunges he wants)

TODAY’S SALE: Everything is $9.99!

Pick your coupon(s)! But as with all deals, you can’t share them with others!
Everything is $9.99
But it’s a different deal than last year. Each round is AMRAP 9 of 3 exercises PLUS…
2 yes count them TWO Mary (ab) exercises for FREE
Rd	9	9	9	Mary 1 (10 ea)	Mary 2 (10 ea)
1	OHP	Goblet Squat	Thruster	Flutter Kick	Rosalita
2	Tricep Extension	Kettle Bell Swings	Hodor	Pickle Pounder	Pickle Pointer
3	Rows	Colt 3	Blockee	Heavy Freddie	Heavy Big Boys
4	Choose your own deal! Which round of deals did you like the best and do it

After you complete a round you take a lap around the retaining wall near the coupon pile and repeat.
Rounds 1-3 were 6 minutes.
Round 4 was 4 minutes

I asked the PAX how many times they thought I’d used the word “coupon” today and the number they came up with was 99. So we started on 99 LBC’s… but about 15 or so I gave them a (we have to get back to the #shovel-flag) discount.

Mosey back to the AO. Stop at first stop sign to do burpees until the 6 arrived and did a few burpees themselves. Turn right and mosey to the next stop sign. Jail break to the #shovel-flag from there with one caveat – you cannot go in the grass. Two routes were possible and I think Spotter may have beat out Dart Gun by a hair but it was a great finish

MARY: ALL THE DEALS!
So many deals but we already got our extra MARY in!

COUNT-OFF & NAME-O-RAMA:
9 PAX who got deals at 5:30am.

CIRCLE OF TRUST/BOM (this is actually better defined as “The Word” or “Words of Wisdom” as stated in General Tips for Your First Q on the F3nation website – S/O to Erector for pointing this out to me yesterday at #the-project).

It’s Black Friday once again. This year, we reflect differently than any other. And yesterday was really no different in the sense that 2020. Thanksgiving is about giving thanks. This means we have to consider what are we giving. John 3:16 – For God so loved the world that He gave.

1 Thessalonians 5:18 – give thanks in all circumstances; for this is the will of God in Christ Jesus for you. It’s easy to want to pull back and want to “protect” what “is our” in 2020. After all, we have a “responsibility to provide” (1 Timothy 5:8, and this specifically applies more heavily to men though women are called to work hard and provide for their families as well).

But there’s more to it than that and we know it. Jesus calls us to a life of self-denial and self-sacrifice. We have such a problem with greed, envy, jealousy, etc. in our affluent society we don’t even notice it. But Jesus called us to be radical. How radical? Look at what He said in Matthew 6:19-24:
20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also. 22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, 23 but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness! 24 “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[f]

This flips on its head how we think – we ask “is a tithe required?” rather than asking “God, how much can I give away?” A tithe is at best to be perceived as “the bare minimum” and we need to ask God to change our hearts if we think or feel this way – God loves a cheerful giver.

The coats we collected and gave away for KARM are an example of this. “How many coats can I give?” should be our refrain. I even have a coat that missed the deadline that I need to give to Spotter/Mailbox to take to over. This reminds me of a song I’ve come across this year which has lyrics I want to leave you with. It’s called “Simple Living“. The lyrics are about the rich young ruler who comes to Jesus. I’ve put the lyrics below with the bold part emphasized to what I shared during the COT this morning (each is linked separately / including the songs on the right side of the forward slash)

Spotify: Simple Living (Stuart Townend) / Simple Living (Keith & Kristyn Getty)
YouTube: Simple Living (Stuart Townend) / Simple Living (Keith & Kristyn Getty)
Apple Music: Simple Living (Stuart Townend) / Simple Living (Keith & Kristyn Getty)

A rich young man came to ask of Christ:
“Good teacher, will you tell me,
What must I do for eternal life?
I’ve kept your laws completely.”
“Sell all you have, give to the poor,
Then heaven’s treasure shall be yours.”
How hard for those who are rich on earth
To gain the wealth of heaven.

Now Jesus sat by the off’ring gate
As people brought their money:
The rich they filled the collection plate;
The widow gave a penny.
“Now she’s outgiven all the rest –
Her gift was all that she possessed.”
Not what you give but what you keep
Is what the King is counting.

O teach me Lord to walk this road,
The road of simple living;
To be content with what I own
And generous in giving.
And when I cling to what I have
Please wrest it quickly from my grasp;
I’d rather lose all the things of earth
To gain the things of heaven.

Consider what you are holding onto. That is your treasure. You may give lots, (and you need to have love while you do it – 1 Corinthians 13:1-3) but it’s what you keep that shows your heart. As Jim Elliot said:

“He is no fool who gives what he cannot keep to gain what he cannot lose.”

MOLESKIN:

Welcome back to the gloom Erector! Glad you’ve recovered from COVID!

Prayed for Kick-Flip’s & 5k’s physical recovery so they can join us in the gloom instead. Prayed also for Ribbed’s M’s upcoming surgery (and solo rucking… :scream: emoji). Prayed for Gump & his family who are isolating due to COVID.

ANNOUNCEMENTS:
Check out the #service-opportunities channel on F3 Knoxville Slack! Lots of ways to step up and GIVE of yourself and also to involve your M and/or 2.0’s.

Thinking of prayer from the start of the workout seemed to work well.

“Gump Day” (Friday’s at Dunkin’) wasn’t the same without you, brother!

Repeating the Word

October 23, 2020 Pool Boy

THE SCENE: About 60 or so and clear. Not a pool in sight.

F3 WELCOME & DISCLAIMER: I’m not a professional. COVID distancing. Cell Phone ICE. Repeat of my VQ (small modifications)

WARM-O-RAMA:
All of these are OYO but started by the Q:

3 x Inchworms forward (moving arms only)
3 x Inchworms backward (moving legs)
3 x Toe Touch Squat and Reach (3 each arm)
3 x Werewolf (downward dog to upward dog back to downward dog = 1 rep)
3 x Stationary lunges forward (3 each leg)
3 x Stationary lunges left
3 x Stationary lunges right
3 x Stationary lunges backward (3 each leg)
3 x Merkins (hold plank)
3 x Diamond Merkins (hold plank)
3 x Wide Merkins (hold plank)
5 x Tempo Merkins (recover)

THA-THANG:
From the AO to Freshman Hill past the coupon pile, Double Applesauce (aka 2-column) Falling Indian Run doing Burpees until you reach the back of your line and fall in.

Individual Competition: Exercise then Mary
33 of each of the following and once done do the corresponding Mary exercise until the Q calls recover:

Exercise	F3 Name	Mary until Q calls done
Lunges touch ground w/hands	El Capitan	Pickle Pounders
Down dog to up dog	Werewolf	Freddie Mercuries
Burpees	Burpees	BBS
Starters (like Monkey Humper but the toe of one foot is directly behind the heel of the other). Do 33 each leg forward	N/A	LBC

Team DORA Competition: (teams of 3 were did not turn out as well as it did last year)
1 person running or at Station 1 / 2. Rotation is as follows:
Station 1, run up the stairs and back down to Station 2, Station 2, run to Station 1

		Variations
Station #	Base Exercise	1st Rd	2nd	3rd	4th
1	Squats	Parallel	Below Parallel	Pistol	Quarter
1	Stationary Lunge	Forward	Left	Right	Backward
2	Merkins	Normal	Diamond	Tempo	Wide
2	CMU’s	Colt ’33’s	OHP	Tricep Extensions	(Bent Over) Rows

I said this last time but I really mean it for Team Dora – next time we do Team DORA I’ll probably still have 2 stations but more reps per exercise and maybe fewer exercises at the station and/or variations, writing it out linearly what each team should do. All feedback is still welcome!

Repeat Double Applesauce Falling Indian Run(Do-ah-diddy variation) but you can fall off and just get in at the back of the line. S/O to Erector for pushing it and doing burpees the whole way back which encouraged me to do some too!

MARY:
One dealer’s choice – Dart Gun led about a million (okay actually 30) hello dolly’s and the Q led 18 LBC’s (both IC) until the 6:15 alarm sounded on my watch.

COUNT-OFF & NAME-O-RAMA

19 PAX. No FNG’s but welcome Dumpster Dive from Shamrock!

CIRCLE OF TRUST/BOM:
I cannot believe it has been a year since my VQ! Over this past year so much has changed. God saw 2020 coming but I can tell you He has been faithful every step of the way. From physical distancing (I’m not being antisocial with anyone in these trying times!) to the coming election to Zoom calls ad nauseum to being so thankful for what God is doing in and through all the chaos and confusion it has truly been good in spite of all the trials that have come.

God and His Word never change. Just as last year, how important it the Bible is hasn’t changed and seems to only increase when it seems the earth beneath us might move any moment now. As we know, God’s Word NEVER returns void. So again, to emphasize the importance of putting the Word in our hearts and our minds and letting it fill us, I recited from memory Colossians 3:1-17 (this is why we did 3 and 33 of everything today ICYMI):

If, then, you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died and your life is hidden with Christ in God. When Christ, who is your life, appears, you also will appear with Him in glory.

Put to death, therefore, what is earthly in you: sexual immorality, impurity, passion, evil desire, & covetousness, which is idolatry. On account of these the wrath of God is coming. In these you too once walked when you were living in them, but now you must put them all away: anger, wrath, malice, slander, and obscene talk from your mouth. Do not lie to one another, seeing that you have put off the old self with its desires, and have put on the new self which is being renewed in knowledge after the image of its Creator. Here there is not Greek & Jew, circumcised & uncircumcised, Barbarian, Scythian, slave, free; but Christ is all and in all.

Put on then as God’s chosen ones, holy & beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts to which indeed you were called in one body. And be thankful. Let the Word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing songs and hymns and spiritual songs with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the Name of the Lord Jesus, giving thanks to God the Father through Him.

God’s Word is so important to us we should prioritize it over everything. We should take it in slowly, daily, and consistently. It should be more precious to use than anything and we should fight to put it before us so we are changed by it and have it ready at all times when we are under spiritual attack or temptation from anywhere. It does so much for us (2 Timothy 3:16, Hebrews 4:12, Psalm 119:9-11, and many more).

One additional note I want to personally reiterate from 5k’s “Window Shopping on Hardin Valley” Q on Wednesday: “Log Speck” applies here. I haven’t been intentionally churning over and over and memorizing the Bible like I was at this time last year.

3 questions to consider about God’s Word:

1. Are you prioritizing time in the Word and with Christ above all else?
This means over breakfast, lunch, sleep, Netflix, even F3 and working out. Nothing is more important than Christ’s Word.

2. Are you memorizing Christ’s Word so it is always with you, dwelling in you richly?
-Next up on my list to memorize is Ephesians 1:15-23 and James 1 (all 27 verses). These have been on the list for some time but just as I would say I’m not going to let it discourage me, don’t let something you haven’t done that you should do discourage you!
-There are many tips and tricks to memorization I’d be glad to discuss with you (just ask!), but the main thing is just like F3: show up and do it! You’ll get better faster from just reading and trying to memorize while asking God to bring your heart into alignment with not only loving His Word but a passion for the verses He puts on your heart to memorize – and if you don’t feel a zeal for God’s word then start with verses about treasuring God’s Word like Psalm 119:11, 2 Timothy 3:16-17, and Romans 10:17 to chew on them over and over and get the flavor so that you crave His Word like your favorite food!
-Fast from other things and devote time to the Bible. This is huge when we feel like home and work and life all blur together in 2020. Take intentional time to just be along with the Bible. 5 minutes, a half day off work, even a yearly weekend retreat to spend time with God’s Word are possible if you plan them.

3. Are you talking about God’s Word with people in your life?
With your wife, your kids, your small group, other F3 HIMs, friends, & coworkers. Unsaved and nominal. And of course and most importantly with God Himself through praying His Word back to him!

MOLESKIN:
Praise for my friend Sam’s 5th surgery post-accident going well. Prayed for Brenda, Chris, and Steve. S/O to Booster for sending us a message from the airport about reading backblasts while he was heading back to Ktown.

ANNOUNCEMENTS:
-F3 JUCO Pre-order shirt deadline is October 24th, 2020 (that’s tomorrow if you’re reading this the on the day this workout was done!)
-In lieu of the F3 Brolympics this year we’re having a Convergence at #the-asylum and ICYMI F3 Knoxville will have a new Nantan. Come and see who our new Knoxville PAX leader of VAPE will be!

Getting Intentional Rest

September 29, 2020 Pool Boy

THE SCENE: 58F post overnight rain. Much better than 58F and raining
F3 WELCOME & DISCLAIMER – Administered + Cell phone + obvious COVID distancing
WARM-O-RAMA:

Today we’re going to be focusing on resting so we’ll be doing some intentional resting. All exe

Exercise	Rest	Note
Windmill x 5 IC	Abe Vigoda
Moroccan Night Club x 10 IC	Michael Phelps
Water Wheel x 5 IC	Shakey Legs
Spider Man w/reach x 6 IC	Shoulder Shrugs	(skipped Shoulder Shrugs)
Seal Clap Squat x 5 IC	Walrus	(skipped Walrus)
Tempo Hand-release Merkin x 5 IC	Sphinx	Count = down-2-3-#-up-2-3-#
Pickle Pounder	Glute Bridge Hold (Pickle Pointer)
Burpee	Stargazer	(skipped the stargazer)

THA-THANG:
Don’t mosey anywhere. We stayed right in the parking lot and I finally got to introduce the Pool Boy version of the Individual Medley: 4 exercises starting with 5 reps each and exercise for 1 minute 30 s with 30 s rest between each round to catch your breath and calculate. The first round we finished really early so we added 2 reps and only took 30 seconds rest.

Exercise	Finish by	+/- reps
Burpees	1 min	2
Merkins	1 min 10 s	1
4-ct Flutter Kicks	1 min 20 s	0
5 Seal Clap Squats	1 min 30 s / don’t finish	-1

After completing 5 rounds I asked Rocket to give us a 20-count. The we went to what I’ve dubbed “The Berlin Wall”. We repeated the IM but with different exercises this time and a “rest” of “The People’s Chair” (yes, squatting on a wall with legs at 90° has a name):

Exercise	Finish by	+/- reps	After rd exercise
Muscle-up x 5	1 min	2	1 – People’s chair
Dwight Howard x 10	1 min 10 s	1	2 – BTTW
Rotational Merkin x 5 ea	1 min 20 s	0	3 – Wall Conveyor x 2
Shoulder taps x 10	1 min 30 s / don’t finish	-1

Only 3 3 rounds here including at the end a wall conveyor x2 (people’s chair + COVID distancing PAX run to next spot on the wall) with a 10-count corner hold each time. Mathlete gave us a 15-count before we moseyed to the Amphitheater. We started at the front but moved to the back as it was a more suitable height for step-ups. Same game – intentional rest of 30 seconds, first time you get to go as fast as you can and are rewarded with more rest (and more reps the next time!):

Exercise	Finish by	+/- reps	After rd ex:
Step ups x 5 ea	1 min 10 s	1	Loop Amphitheater
Dips x 10	1 min 20 s	0	Loop Amphitheater
	1 min 30 s	-1	Loop Amphitheater

We got 3 rounds in just in time to take the scenic route through the Oak Ridge Civic Center courtyard after Kick-flip gave us a 10-count (maybe it was 15?).

MARY:
We got back to the AO just in time for some Dealer’s Choice Mary. Limited to 10 of an exercise, I believe the PAX chose as follows:
Rocket – Spider Man’s aka Merkin Parkers (I think that’s what Trolley calls these)
Mathlete – Heels to Heaven
Kick-flip – Mountain Climbers (creative getting around the “10” rule btw with the 4-count exercise!)
Pool Boy – LBC’s (interrupted by a car pulling into the parking lot but all good it just changed the order)
I forgot the exercises for the last 3 but we did get all the way back to Rocket as time expired (and will update once I get some input from these men!)
Kick-flip – x 10
Mathlete – x 10
Rocket – x 10

COUNT-OFF & NAME-O-RAMA
4 PAX. 1 workout at a time we’re growing F3 in Knoxville, Oak Ridge, and beyond!
CIRCLE OF TRUST/BOM:
So today we focused on rest. Question: What is involved in rest?
Biblical rest is at least 3 things (and probably more)
1. Trusting the Lord
“and on the seventh day the Lord rested” (Genesis 2:2)
2. Asking for faith when we don’t believe
“I believe; help my unbelief!” (Mark 9:24)
3. Persevering even when we can’t see (continuing to trust and rest in God’s provision no matter the circumstances)
We walk by faith and not by sight (2 Corinthians 5:7)

So it’s time for some self eval: How are you resting? What does it look like for you to rest? To take a sabbath?
1. Trusting the Lord. Are you:
Working less, sleeping more, praying more, spending less money (at least on yourself), doing less, and/or resting more?
2. Asking for faith. Are you:
Fasting (both rest & ask)
Petitioning God
Reading the Word
ISI (Getting together with other believers for the purpose of pressing into and having Christian fellowship to become more like Christ, encourage one another in Christ, and to display Christ to them?)
3. Persevering even when we can’t see (this is hard to see but clear when you’re doing it). Are you:
Not DIY (Doing It Yourself) but relying on God to change things you (cannot really) control
Keep turning from sin (repentance is continually turning from sin and even from temptation)
Keep on keeping on
Submitting to God and what He ordains

Take time this week to intentionally rest and reflect. Trust that as Jared Raby told me 10+ years ago
“God can do more in 5 minutes than we can do in 5 years.”

MOLESKIN:
Snaggletooth was sick. Prayed for him and for all of us who need to wisely REST! Missed you today though my dude! We also had the choice of “Yoga by Chaco” instead of Dealer’s Choice for Mary if he’d showed up but that was a surprise. I like having these little things in Q’s if certain guys show up (another example is if I’m Q’ing and Waxjob shows up I will always do “row, row, row your boat” with boat/canoe because he’s so enthusiastic and I’m still working on getting my core to where I can do the whole thing (4 or 6 times through the song I forget and ending with “life is but a dream, Life Is But A Dream, LIFE IS BUT A DREAM!!)

ANNOUNCEMENTS:
Hardship Hill this weekend!