F3 Knoxville

Author: Snaggletooth

BE STILL

THE SCENE: 68 with 99% humidity (no joke)
F3 WELCOME & DISCLAIMER: regular + CV19 + cell phone for emergencies
WARM-O-RAMA:
• Projectivator x6
• LBAC (fwd/bwd) x10
• Tempo Merkin x8
• Carolina Dry Dock x8
• Cherry picker x5
• Mosey to Half Wall – 10 Wall-ups
• Mosey to RC

THA-THANG: CMU Relay (not partnered)
With 1 CMU, 15 of each exercise (one at a time), then CMU bear crawl to other side of parking lot (island to island)
• Combo: Overhead Press/Tricep Extension
• Curls
• Side-step (4-ct)
• Lunge (each leg)
• Heavy Freddy (4-ct)
• Hello Dolly (4-ct)
Complete 15 of each exercise (one at a time) then Rifle Carry CMU back to starting parking lot island for next exercise.
• Single-arm Row (each arm)
• Alpo
• Jump Over (2-ct)
• Squats
• Flutter Kick (4-ct)
• LBC

Mucho Chesto:
10 of each merkin movement – 2 rounds

Mosey back to Shovel Flag

MARY:
PAX Choice: Rainbow Drop or Roll-over (elbow plank touching each hip to the ground), Pickle Pounders, Star Fish (diagonal V-ups), Flutter Kick doubles (8-ct!!)

COUNT-OFF & NAME-O-RAMA
4STRONG: Chaco, Dart Gun, Whipper, Snaggletooth

CIRCLE OF TRUST/BOM:

BE STILL

We took a moment to be still, be quiet, slow down breathing, be thankful for the morning, for the health and strength to workout, the blessings in our lives. We took a moment to slow down, and become aware of God.

“Exercise daily in God – no spiritual flabbiness, please! Workouts in the gymnasium are useful but a disciplined life in God is far more so, making you fit today and forever.” (I Timothy 4:8, The Message Translation)

MOLESKIN:
Prayed for Chaco’s girl as she cares for her nonagenarian father, Whipper’s octagenarian aunt finishing chemo, and dad’s friend needing intervention, Dart Gun’s father-in-law in a stressful job.

ANNOUNCEMENTS:
IPC @ JUCO tomorrow

Heavy PT – He’s a good Dad.

  • THE SCENE: Dark and Muggy – not the Q – the weather
    F3 WELCOME & DISCLAIMER: Regular Disclaimer + COVID + Cell phone for emergencies
    WARM-O-RAMA:
  • THE PROJECT-IVATOR!
  • Tempo Squats
  • LBAC (fwd/bwd) + Overhead Clap
  • “Reach for the stars” + “Let ’em hang”
  • Cherry Pickers
  • Tempo Merkins
  • Mosey to RC

THA-THANG:
TABATAS W/ CMUS (4 SETS OF EACH)
Arms
• Tricep extensions
• Curls
• Overhead press
• Rows
Legs
• Squats
• Lunges
• Calf raises
• Thrusters
Abs
• LBC
• Flutter
• American Hammer
• Heavy Freddy

MARY:
DONE

COUNT-OFF & NAME-O-RAMA
6STRONG: Erector, Kickflip, Chaco, Mathlete, Dart Gun, Snaggletooth

CIRCLE OF TRUST/BOM:
The Kind of Dad God is:

17 “When he came to his senses, he said, ‘How many of my father’s hired servants have food to spare, and here I am starving to death! 18 I will set out and go back to my father and say to him: Father, I have sinned against heaven and against you. 19 I am no longer worthy to be called your son; make me like one of your hired servants.’ 20 So he got up and went to his father.

“But while he was still a long way off, his father saw him and was filled with compassion for him; he ran to his son, threw his arms around him and kissed him.

21 “The son said to him, ‘Father, I have sinned against heaven and against you. I am no longer worthy to be called your son.’

22 “But the father said to his servants, ‘Quick! Bring the best robe and put it on him. Put a ring on his finger and sandals on his feet. 23 Bring the fattened calf and kill it. Let’s have a feast and celebrate. 24 For this son of mine was dead and is alive again; he was lost and is found.’ So they began to celebrate.

MOLESKIN:
This is my favorite way to start a Thursday…

ANNOUNCEMENTS:
Hardship Hill – Oct 3. Mathlete’s got a team signed up…

The Project – IPC Week 0

THE SCENE: 71 and muggy
F3 WELCOME & DISCLAIMER:

1. Welcome F3 (Fitness, Fellowship, Faith)
2. Not a professional, FREE, here of your own will. Be careful, modify as needed.
3. CV19 Precautions: Maintain distance, no shared equipment or touching partner exercise, gloves recommended – if you are sick and have CV19 symptoms – go home.
4. Cell phone for emergencies.

WARM-O-RAMA:
1. Tempo Squats 5x/Squats 5x (4-ct)
2. Big Boy Sit-up 5x
3. Tempo Merkins 5x/Merks 5x (4-ct)
4. Bonnie Blairs 5x (left leg, 2-ct)
5. Burpees 5x
6. Mosey to ORHS track

THA-THANG:
IronPax Week 0
(4 Rounds for time)
• 50 Air Squats
• 40 Big Boy Sit-ups
• 30 Merkins
• 20 Bonnie Blairs
• 10 Burpees
• 400 Meter Run

MARY:
No Time

COUNT-OFF & NAME-O-RAMA
11Strong: Erector, Chaco, Kickflip, Slappy, Mailbox, Pi, Nuclear Ninja, Trolley, Pool Boy, Mathlete

CIRCLE OF TRUST/BOM:
DONUTS! I wanted to thank, celebrate, and bless the pax, especially after Week 0 of IPC, and specifically commemorating Nuclear Ninja’s VQ several weeks ago. Ninja and Pi are not able to stay afterward for Coffeeteria (school and work), so we brought some Donut Palace to bring Coffeeteria to them.

MOLESKIN:
Several pax shared good news that we had been praying for in the last several weeks and months, which we were sure to thank Sky Q for!

ANNOUNCEMENTS:
1. Iron Pax – register @ F3 Greenwood
2. Hardship Hill Oct 3
3. Tuba moved to OR – F3 helped his family get moved (off NY)

PAUSE – and LISTEN (HEAVY PT @THE PROJECT)

THE SCENE: Beautiful morning to work out…
F3 WELCOME & DISCLAIMER: All the good stuff…
WARM-O-RAMA:

  • “Reach for the skies”/”Let it hang…” (from Survivor’s VQ yesterday!)
  • Projectivator (The Project Special Motivator) x7
  • LBAC (fwd/back) x10/Overhead clap x10
  • Tempo Merkins x7/Mtn Climbers x10
  • Tempo Squats X7
  • Cherry Pickers x7
  • Mosey to RC

THA-THANG: HEAVY PT THURSDAYS

CMU WORK:

  • 20 CMU Thrusters/CMU bearcrawl to next parking island
  • 20 CMU Squats/CMU lunge to next parking island
  • 20 CMU Curls/CMU lunge back to last parking island
  • 20 CMU Combo Overhead Press-Tricep Ext/CMU bearcrawl back to 1st parking island

PARTNER (groups of 2-3) PAIN STATIONS:

  • “Flippin’ Big Boys” Tire Flip (1 big/1 bigger): 10 flips/20 BBS (2 rounds)
  • “Squat/Carry” Telephone Pole or Big Wood Block: 20 squats/Mosey w/ pole/block to end of parking lot/20 squats/Mosey back w/pole/block
  • Pull-UP/Flutter Kick: 10 PU/20 FK (4-ct), 5 PU/10 FK, 3 PU/6 FK, 2 PU/4 FK, 1 PU/2 FK

MARY:
Just enough time for some Freddie Mercury

COUNT-OFF & NAME-O-RAMA
7STRONG: ERECTOR, MATHLETE, PI, SLAPPY, HOUND DOG, NUCLEAR NINJA, SNAGGLETOOTH

CIRCLE OF TRUST/BOM:
Simple word – tough application: PAUSE AND LISTEN

It’s been my experience since the world went crazy with COVID that God has been trying to teach me to slow down to LISTEN TO HIM. All the world has been disrupted but there is more information and misinformation than ever before – the Twitterverse is all a-twitter, you could say twitterpated. But for all this disruption, for the information, news, constant changes – there is NO PEACE. We want peace, but won’t slow down and listen for the ONE WHO IS THE PRINCE OF PEACE. Our challenge today is to slow down for communion with God, quiet our busy hearts and minds (actually shut up and be quiet), and wait… for the still small voice of God’s Spirit.

“The eyes of the Lord watch over those who do right, and his ears are open to their prayers. But the Lord turns his face against those who do evil.” (I Peter 3:12, NLT) God hears you. He is listening to you.

Will you PAUSE to hear Him?

MOLESKIN:

Today was an especially beautiful morning to be out with the guys – working hard, getting better. Special prayers lifted up for Slappy’s father-in-law for cancer diagnosis/treatments/healing, and peace/strengthened faith for him and the family.

ANNOUNCEMENTS:
Erector’s friend is putting on a benefit 5K run (that he doesn’t have to train for!) He’ll put more info in the F3 Slack channels.

PERSEVERANCE (Nuclear Ninja VQ!)

THE SCENE: PERFECT GLOOM
F3 WELCOME & DISCLAIMER: Regular + Cell phone + COVID
WARM-O-RAMA:

  • SSH x15
  • Tempo Squat x10
  • Moroccan Nightclub x15
  • Cherrypickers x10

THA-THANG:
Mosey around canal to back wall for Mucho Chesto:

  • Decline merkin x10
  • Regular merkin x10
  • Wide merkin x10
  • Diamond merkin x10
  • Stagger merkin x10
  • Stagger merkin x10 (other side for SYMMETRY!)
  • Incline merkin x10

Mosey into the gloom of Bissell Park for BURPEES:

  • 30 BURPEES
  • Lunge OUT (x10/leg)
  • Broadjump back to start
  • 25 BURPEES
  • Rinse/Repeat – working down to 5 BURPEES for time

MARY:
Mountain Climbers x20

LBC x20

COUNT-OFF & NAME-O-RAMA
Nuclear Ninja, Pi, Erector, Kickflip, Chaco, Mailbox, Dart Gun, Pool Boy, Snaggletooth, FNG (yet to be named – didn’t make the COT/BOM)

CIRCLE OF TRUST/BOM:
PERSEVERANCE – Pushing past the dark place in your mind that would want to give up, knowing that the prize will be worth the work. Great athletes pushed the boundaries of what could be done but pushing into their own perseverance is the greatest obstacle. F3 is an example: today we persevered to do over 100 burpees. Jesus endured the cross, scorning its shame – Why? – for the joy set before him of bringing us into relationship with God. (Heb 12:2) He saw the prize of obedience to His Father’s plan greater than the suffering he bore on the cross for our sins. He persevered. And so can we.

MOLESKIN:
I (Snaggletooth) am so proud of this guy. Nuclear Ninja and his dad Pi have been coming to The Project since March or April. ORIGIN STORY: I saw these hardcore guys from my office window running laps and doing burpees (30 at a time!) at the Robertsville Middle School track. I thought, “Who are these guys and what are they training for?” These guys were making everyone else look like sad clowns. So I went out there with a card and invited them to F3. They showed up Thursday and (un)lucky for them Doubtfire came with a guest Q and we bearcrawled all over creation – I thought these guys are never coming back. But we named them Nuclear Ninja and Pi and they’ve been back EVERY TUESDAY AND THURSDAY since then (barring being out of town).

My own 2.0 (Isaiah, 9-years-old) came out this morning but didn’t make it to the COT/BOM so he remains an FNG. He’ll be back and we’ll get him a proper F3 name. One day, I know he’ll be like Nuclear Ninja – running us all ragged and bringing a good word to his fellow PAX. SYITG!

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.