F3 Knoxville

Author: Snaggletooth

Been a long time, JUCO…

THE SCENE: 71 and clear and muggy as hell.

F3 WELCOME & DISCLAIMER: Finally did it right this time.

WARM-O-RAMA:
1. 15 SSH – 4ct, IC
2. 15 Tempo Squat – 4ct, IC
3. 10 Arm circles – 4ct, IC (both directions)
4. 15 Merkins – 4ct, IC
5. 10 Cherry Pickers – IC

Form 2 Lines: Death March (last person 3 burpees, then run to front of line) to Physical Plant.

THA-THANG:
1. CMU: 20 bicep curls, 20 overhead presses, 20 squats, 20 BBS w/CMU
2. Bear crawl dragging CMU to Hill
3. Doras (partner-up): 1 partner starts on 100 merkins, 200 BBS, 300 squats while other partner starts on sprint w/CMU up/down the hill – switch off with partner until rep count complete. Return CMUs to Physical Plant.

4. Final Push: Sprint in big parking lot – light pole to light pole.

Mosey to Shovel Flag for Marys.

MARY:
Weed Whacker led in Flutter Kicks and WAXJOB led the Wax Job Special: ROW, ROW, ROW YOUR BOAT.

COUNT-OFF & NAME-O-RAMA
Booster, Mandolin, Spotter, Nutmeg, Finger Food, Trolley-RESPECT, Pool Boy, Guard Rail, Ginger, Mermaid, Commission, Chaco-RESPECT, Anchor Man, Jitters, Wax Job, 5K,5 Sgt Slaughter, Erector, Weed Whacker, J-Lo, Focus, Nadia, Gump, and me, Snaggletooth

CIRCLE OF TRUST/BOM:
We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in? Ephesians 6: 10-18 gives us a good picture of the spiritual battle that wages around us.

The Armor of God
10 Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God.

18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people.

MOLESKIN:
Once again, I’m moved by how blessed we are to be able to get better together. But I’m also amazed by the struggles that we have in our individual lives: marriage, family, work, church. Life is tough and not all of us are winning in our struggles, but there is tremendous hope in Christ: We are more than conquerors through Christ who loved us.

ANNOUNCEMENTS:
A few announcements were made…

Untitled Tuesday @ The Project

THE SCENE: Nice.

F3 WELCOME & DISCLAIMER: Same old (IMPORTANT) stuff. (One day, I’ll say everything the right way – without help from the PAX.)

WARM-O-RAMA:

  1. 15 SSH – 4ct, IC
  2. 15 Arm circles – 4ct, IC (both directions)
  3. 15 Squat – 4ct, IC
  4. 10 Iron Mikes (2ct, rt leg) – OYO
  5. 15 Merkins – 4ct, IC
  6. 5 Burpees – OYO
  7. 10 Cherry Pickers – 4 ct, IC
  8. Mosey to ORHS Track

THA-THANG:
1. Bataan Death March@ORSH Track: Last PAX does 5 Burpees, then catches up to the front of the line. 2 ROUNDS AROUND TRACK. 2nd time around, 3 Burpees instead of 5. Mosey to K25 Hill.

2. Doras@K25: 1 partner starts on 100 merkins, 100 BBS, 100 squats, 50 Burpees, while other partner starts up hill. (We did ALL. OF. THIS. Kept wondering “What time is it? Surely, it’s time to head back to the Shovel Flag…”) Mosey to Friendship Bell.

3. Lunges from Friendship Bell back to Shovel Flag. (There’s been lots of mumble chatter about sore butts and thighs from the F3 Greenwood Iron PAX Challenge, Week 0. So, what better way to be ready for that kind of punishment than to keep up the pain? However, I know that I will totally regret saying this with all the mumble chatter about Iron PAX Challenge, Week 1…)

MARY:
Everyone had a chance to lead in 1 Mary exercise: Flutterkick, Freddy Mercury, Right Side Crunches, Left Side Crunches, Star Crunches, and HELLOOOOO DOLLY (“waddup girl?!” – Booster quote)

COUNT-OFF & NAME-O-RAMA
6 STRONG: Erector, Chaco (RESPECT-RESPECT), Trolley (RESPECT), Rocket, Samaritan, and Snaggletooth on Q

CIRCLE OF TRUST/BOM:
There are several friends in my life, men who are struggling – and some of them, not winning – yet: battles with their own character/integrity, marriage, family, work, etc. But I have this hope for them (and for you and me) in God:

“Keep trusting in the Lord and do what is right in his eyes.
Fix your heart on the promises of God and you will be secure,
feasting on his faithfulness.
Make God the utmost delight and pleasure of your life,
and he will provide for you what you desire the most.
Give God the right to direct your life,
and as you trust him along the way
you’ll find he pulled it off perfectly!” (Psalm 37:3-5, TPT)

MOLESKIN:
Always a joy…

ANNOUNCEMENTS:
Iron PAX Challenge, Week 1; TTTP (but apparently, no longer Trucking TO the Pound…)

Untitled Ambitious – Part Deux

THE SCENE: Extra hot and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
So, our fearless leader, Erector, smartsacked this morning because he needed to take care of his health. I Q’d last week and, because I have no sense of timing, we had way too much workout for the time allotted. Some of the guys said, “Hey – we’ll just do the rest of it next week.” I’m like, “Sure, I can do that.” But I decide that I’ll let someone else sign up if they want and I’ll just save it for the next time I’m on Q. Come Sunday, Erector signs up since I didn’t sign up and no one else did either. But he’s been coming down with something and last night sends out a group-me to say that he may need to smartsack. Archie says, “We’ll just do the rest of Snaggletooth’s workout. But I’ll be ready just in case.” So here we are – Untitled Ambitious – Part Deux.

Warm-Up: SSH x15, Tempo Merkin x10, Moroccan Nightclub x15, 5 Burpees OYO, Mosey to Playground

THA-THANG:
1. Little bit of recap from last week: 10 Pull-ups @ Playground/10 Dips @ Parallel Bars – 2 Rounds/Hold Al Gore for 6. Mosey to East Parking Lot.

2. Burpee/Bear Crawl: 5 Burpees – Bear Crawl to 1st Grass Island – 10 Burpees – Bear Crawl to 2nd Grass Island – 15 Burpees – Bear Crawl Back to 1st Grass Island – 10 Burpees – Bear Crawl back to Startex – 5 Burpees. Hold Al Gore until 6. Mosey to West Parking Lot.

3. BEAST (Right out of Q101 Playbook, aptly named because it’s a beast of an exercise, and because it is 6 reps of 6 exercises, and 6 rounds: 666). Sprint to 1st grass island, 6 merkins, sprint to 2nd island, 6 merkins, sprint to far curb, 6 merkins, sprint back to 2nd island, 6 merkins, sprint back to 1st island, 6 merkins, sprint back to startex, 6 merkins. Rinse and repeat with LBC, Squats, Werkins, American Hammer, and Burpees. We completed the cycle of Werkins before time was called. PAX did an excellent job.

MARY:
Kickflip led our Mary exercises. He’s Qing tomorrow morning at JUCO with several new exercises and we were his guinea pigs. I will not steal his thunder by putting them here. Suffice it to say, these exercises will get you in places you would have thought F3 already got to, but haven’t…YET.

COUNT-OFF & NAME-O-RAMA
Here are the 5 CHAMPIONS (after our AO-Q, Erector/Jason Champion) of the Project this morning: Archie, Chaco, Kick-Flip, Rocket, and me, Snaggletooth.

CIRCLE OF TRUST/BOM:
Kick-Flip has consistently shared insightful and challenging COT/BOM with his Q, particularly his recent Q on International Friend Day (NOT a friendly workout involving a “friend” – read as, CMU). A friend not only holds his friends’ feet to the fire, but he also “unbosoms his soul,” or shares his heart. It’s easy not to. More often than not, this is our MO as guys. But nothing risked, nothing gained. It’s better to risk sharing your heart with a friend who will encourage and pray for you. 

MOLESKIN:

I am blessed by the caliber of guys that I get to work out with in the mornings. F3 is one of the best things I’ve done in the last 20 years. I didn’t know how much I needed it, nor how much I would enjoy getting up before 5AM to exercise but I’m better – 20 years better – because of it. Faafetai, uso (Samoan for “Thanks brother”)

ANNOUNCEMENTS:
Those who experienced The Convergence shared some take-aways from Saturday and links to pictures as well as Capt Crunch’s challenge. Also 2nd F Lunch @ Oak Ridge Salsarita.

Untitled (Ambitious) Workout

  • THE SCENE: 67 and humid – good for sweating
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH (IC) – 15
    Tempo Merkins (IC) – 10
    Burpees (OYO) – 5
    Imperial Squawkers (IC) – 15
    LBAC (IC) – 10 (FWD/BWD)
    Cherry Pickers (IC) – 5
    Mosey to Playground/High Knees/Butt Kickers/Lunges
    THA-THANG:
  • 1. 5:40 (5 min)Pull-Ups @ Playground/Dips @ Parallel Bars
    • 3 Rounds 20 – 15 – 10
    • Hold Plank @ Parallel Bars when done
    • Mosey to Amphitheater
  • 2. 5:45 (10 min) Doras @ Amphitheater
    • 100 Merkins, 200 BBS, 300 Squats on Stage
    • Hold Al Gore @ Stage when done
    • Mosey to East Parking Lot (near library)
  • NO TIME FOR BURPEE BEAR CRAWL OR THE BEAST – SO WE BEAR CRAWLED TOWARD SHOVEL FLAG WITH A FEW BURPEES SPRINKLED IN. SAVING THOSE PUPPIES FOR NEXT TIME!

MARY:
No time for Mary. We had to squeeze in some LBC on the way back to the shovel flag.

COUNT-OFF & NAME-O-RAMA
5 HIMS got Tuesday off to a good start. Some of us were still moaning about Erector’s workout yesterday. Hopefully, we got a chance to balance out all those descending ladder of squats… Good job Archie, Erector, Kick-flip, and Samaritan for pushing through and not outright rebelling against me and leaving the AO altogether!

CIRCLE OF TRUST/BOM:
• As iron sharpens iron, so a friend sharpens a friend. (Prov. 27:17, NLT)
• A friend loves at all times, and a brother is born for a time of adversity. (Prov. 17:17, NIV)
• A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. (Prov. 18:24, ESV)

MOLESKIN:

I’m very blessed and count myself fortunate to have brothers and friends like these guys at F3. I am a better man for being a part of such great company. And I believe that my marriage and family, my work and ministry, and my relationships and outer concentrica all benefit from this hour I spend with you guys. Many thanks to all of you.

ANNOUNCEMENTS:
Convergence at Big Ball on Saturday 7:00-8:00, 3rd F at Redeemer Church following Convergence 8:30-9:30, Abscess on Q at JUCO tomorrow

Tabata Tuesday @The Project

THE SCENE: muggy but not the rain we could have had – perfect for F3 workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherrypickers – SSH – Arm Circles – Tempo Squats – Tempo Merkins – Mosey over to Playground

THA-THANG:  (“A String of 3 Pearls…”)

3 sets of Playground Pull-ups (10) Alternating w/Parallel Bar Dips (10)

Mosey over to Outdoor Amphitheater for 3 Cycles of Tabatas (20s ON/10s OFF)

  • Cycle 1 – 8 sets of High Knees Running in Place
  • 30s Recover
  • Cycle 2 – 8 sets of Squats (or Lunges)
  • 30s Recover
  • Cycle 3 – 8 sets of BBS (or LBC)
  • 30s Recover

Move to Other Stage of Amphitheater for

11’s of Box Jump/Step Up on Stage + Bernie Up Hill to Platform for Burpees.

MARY:
NONE FOR TIME

COUNT-OFF & NAME-O-RAMA
Good job, Erector and Chaco. It would have lonely there without you guys…

CIRCLE OF TRUST/BOM:
MOLESKIN:
 ANNOUNCEMENTS: