F3 Knoxville

Look A Turtle (Press On!)

THE SCENE: 42F and rainy. Things were already going swimmingly.
F3 WELCOME & DISCLAIMER– Administered and cell phone check done too. $Free.99, Q was looking like a Turtle and not a professional that’s for sure.

Gazelle Trot (aka Mosey) to overhang outside of CPAC
WARM-O-RAMA:
Donkey Kick x 5
Frog Jump in place x 5
Jumping Spider x 10
Werewolf x 5
Spider Man w/Reach x 5
Flying Squirrels x 5
Copperhead Squat x 5
Monkey Humper x 5

Black Snake 1x each PAX through the line and then continue in formation to the ERC

THA-ANIMAL-THANG:Pyramid Workout – Start with the first exercise and add an exercise each round until you get to all 5 exercises and then drop an exercise until you get to 1 exercise:
10 Monkey Humpers
10 Mountain Goats
10 Frog Jumps
10 Flying Squirrels
10 Jumping Spiders
Choose Your Own Adventure
Duck Walk or Bear Crawl up the ramps at the ERC (alternate at the end of each round) and
Back down the stairs or run 1 lap (~1/8 mile) in the courtyard in the rain

Example Animal Adventure Workout
Round 1  – 10 Monkey Humpers, Bear Crawl
Round 2  – 10 Monkey Humpers, 10 Mountain Goats, Duck Walk
Round 3  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, Bear Crawl, 1 lap around the courtyard in the rain
Round 4  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, Duck Walk, 1 lap around the courtyard in the rain
Round 5  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, 10 Jumping Spiders, Bear Crawl, 1 lap around the courtyard in the rain
Round 6 (drop an exercise)  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, Duck Walk
Round 7 (drop another exercise)  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, Bear Crawl
Round 8 (drop another exercise)  – 10 Monkey Humpers, 10 Mountain Goats, Duck Walk, 1 lap around the courtyard in the rain
Round 9 (drop down to 1 exercise) – 10 Monkey Humpers, 1 lap around the courtyard in the rain,

If time permitted, Round 10 would add an exercise and repeat. I think we had a few PAX finish Round 6. After Round 5 the Q said no more adventures in the courtyard and after another 3 minutes the Q called recover.

MARY (Q had asked Jitters to lead):

20 American Hammers 4 ct OYO
20 LBC’s OYO
20 Flutter Kicks IC (fastest flutters ever I’m pretty sure)
10 Pickle Pounders IC

After calling recover, the Q decided our grand finale would be better done under shelter so “on your 6” was called and the Q asked Waxjob to lead “Row, row, row your boat” as he combined American Hammers + Boat / Canoe and singing all together so that “life is but a dream!”

COUNT-OFF & NAME-O-RAMA
21 PAX including 1FNG, plus 1 Wookie & and 1 Turtle on Q (here’s the ‘picture or it didn’t happen’. Dart Gun had to leave early).

CIRCLE OF TRUST/BOM:

For 23 years I thought I was a Christian. There was no fruit, confession, or repentance in my life for over two decades. I was self-absorbed, self-focused, and self-exalting. But God brought me down in my sexual idolatry and humbled me and broke me… and in the process, I believe genuinely saved me. The next steps in my journey are unsure, but the weight of my sin Christ has borne. As Philippians Philippians 3:12-16 says

12 Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. 13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, 14 I press on toward the goal for the prize of the upward call of God in Christ Jesus. 15 Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. 16 Only let us hold true to what we have attained.

Last week my divorce became final. I have confessed, repented, prayed, and begged for the Lord to be pleased with how I walked out the end of my marriage that I destroyed. God is not mocked. But my life is not over. I am called to be a HIM in every sense of the word. Christ died on the cross so I could walk in newness of life. In short, Jesus has called me to PRESS ON. And He has called many HIMs to do the same – in (at least from our perspective) “good” and “bad” circumstances (including rainy 42F F3 workouts):

5k is waiting on Venture Capital funding for his new job.
Mandolin is considering a new job, wife’s job struggles including losing her first patient.
Trolley’s Mom in Cali is recovering from water on the lungs
Judge has a new house, his wife went through post-partum depression (and is now on the other side of it PTL), and has a new mentee who doesn’t like cops or the church.
Anchorman has many Emerald Youth kids he cares for
Guardrail has ongoing heel issues so has to take a break from F3
Snaggletooth is caring for the kids alone this weekend while his wife travels for work
Ginger is moving to Nashville
Mailbox M has heart issues

All of us are called to press on for the prize of the upward call of God in Christ Jesus. This earth and no one and
no thing, job, salary, pleasure are our prize. Christ is our prize. Remember God’s Word through Paul:

13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,

14 I press on toward the goal for the prize of the upward call of God in Christ Jesus.

Press on!

MOLESKIN:

Prayer for:
Hideout’s church plant
Mandolin’s job opportunity
Waxjob’s mother-in-law (signs of Alzheimer’s)
Prais for Survivor (FNG Welcome) over 2 years ago getting through his battle with cancer.

The turtle onesie was harder and the workout was harder than the Q expected .
ANNOUNCEMENTS:
Waxjob on Q Monday! Don’t forget to keep signing up for future Q’s as the JUCO Q-calendar fills up quickly. Also don’t hesitate to do a JUCO Bomb or a guest Q to help out and encourage other AO’s!

Keep it dry (sort-of)

THE SCENE: Mid-40’s and rainy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (x20); Windmill (x10); little bit of this and little bit of that.

THA-THANG:
Mosey to back pavilion to get out of the rain for a while.

15-minute AMRAP

  • 5 burpees
  • 10 merkins
  • 15 dips
  • 20 box-jumps/step-ups
  • 25 squats

Knocked out some Mary in the pavilion:

  • LBC 4-ct (x20)
  • Side crunches 4-ct (x10 each side)
  • Rinse and repeat

Mosey to basketball court:

  • Lunge suicides w/ 15 dry docks at each line.

Lap around the track

Merkin ring of fire

  • go around and each HIM do 1… then 2… up to 5…  Hold plank while others go.
  • Worked our way back down to 1.

MARY:
Already took care of it in the dry

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Matthew 6:7-8 — 7 “And when you pray, do not heap up empty phrases as the Gentiles do, for they think that they will be heard for their many words. 8 Do not be like them, for your Father knows what you need before you ask him.”

Encouraged the PAX in the freedom there is in not feeling like you have to be some professional when you pray.  God knows what you need.  He loves for you to go to Him in prayer.  Prayers can be brief, simple, unimpressive.  There’s freedom in knowing we can pray short prayers to God all throughout the day.

pavilion hot potato

THE SCENE: Low 40s and light (to moderate) rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Angle grinders
Moroccan night clubs
Grady Corns
Imperial walkers
Prisoner squats
THA-THANG:
Mosey out of the start pavilion and around the sidewalk to the next pavilion.  The ground had been turned into a mudhole between the sidewalk, so we moseyed past to the next pavilion (not the only audible this morning).  I told the PAX that we have four pavilion stations, each with three exercises of the same structure (initially 20 reps first exercise, 15 reps of the second exercise, 10 reps of the third exercise).  They got to pick how many rounds of each we did, without knowing the exercises.  The fun part is they could choose 3,4,5 or 6 rounds but once you use a number, you can no longer use it.  So they are choosing blindly on how many rounds we do.

Pavilion 1 (PAX chose 6 rounds):

  • Dips x20
  • Decline merkins x15
  • Four count (HR) merkins x10

This proved to be a huge mistake on my part, so after three rounds of that, Q called an audible.  10 reps of each exercise to finish the final three rounds.  Finish and mosey around the sidewalk to the pavilion beside the Lion’s Club building.

Pavilion 2 (PAX chose four rounds):

  • Calf raises x10
  • Lunges x10 (each leg)
  • Bulgarian split squats x10 (each leg)

Mosey out of the pavilion onto the sidewalk and back (tables were set up differently at each pavilion and this one was better).

Pavilion 3 (PAX chose 5 rounds):

  • Carolina dry docks x10
  • Table rows x10
  • Single arm pulls on the poles x10 (each arm)

No time to mosey, just stayed put for round four.

Pavilion 4 (PAX were left with 3 rounds):

  • Smurf jacks x10
  • Plank jacks x10
  • Burpees x5

That was enough to use up the time, no Mary today.

COUNT-OFF & NAME-O-RAMA
5 ducks on the pond: Herbie, Toucan, Wilson, Swanson, Abort
CIRCLE OF TRUST/BOM:
Reused my word from yesterday, a C.S. Lewis quote:
Even in literature and art, no man who bothers about originality will ever be original: whereas if you simply try to tell the truth (without caring twopence how often it has been told before) you will, nine times out of ten, become original without ever having noticed it.”

Again, just shows how much people tend to worry about the truths in their lives.  Just stress to live by your word, be true to each other and maybe even more importantly be true to yourself.

The little dipper amrap

THE SCENE: Crisp and cold in the high 20’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops, Moroccan Night Clubs, Tempo Merkins, Windmills, Little Baby Crunches

THA-THANG:
Mosey to Sophomore hill for 2-3 laps of circuit with:

10x T push ups

20x BBS

30x Flutter Kicks

40x Squats

50x Coupon Curls

Next Mosey to Quad area for 11s with Dips and Bobbie Hurley’s, Bear Crawls down the steps.

MARY:
Ran out of time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” MLK  Even with all the evil and hardship in the world we have to keep moving forward and continue to be a light to the world to overcome darkness and trouble
MOLESKIN:
2 Corinthians 4:8-9
ANNOUNCEMENTS:
Forgot to ask

Motivators Doing Motivators is Motivating

THE SCENE: 50s, sun was setting, Lakeshore Park = empty

F3 WELCOME & DISCLAIMER

– Welcome to F3: Fitness – Fellowship – Faith

– Name is Steam and I’ll be your QIC this evening

– Couple of things before we begin

– I’m not a professional

– You’re here on your own volition

– Modify as you need to but push yourself and those around you

WARM-O-RAMA:

THA-THANG:
[ Q has ruck with phone, med kit, and CPR kit. Too prepared? Who knows – better to have it and not need it than need it and not have it ]

(PAX mosey right outside Asylum PM parking lot)

[ Light It Up ]

  • PAX mosey towards Haslam rock overlooking Lakeshore park/river
    • Every light post (that was on) – 5 single leg merkins
      • One leg on top of the other
      • 5 reps/light together
      • switch legs each light
  • Sprint up the mini hill to Haslam rock
  • PAX executes 10 x 4 IC V-Ups
  • PAX Rinses & Repeats back down the way they came
    • Every light = 5 reps of a squat + merkin (basically a burpee but with no jump so……..basically a burpee.)
    • Last 2 lights = eeprub = 5 reps of a merkin + squat

(PAX moseys towards chapel(s))

[ Chapel 1 – Level 1 ]

  • 5 pillars in the outdoor pavilion (small chapel)
  • Each set of pillars = 5 Motivators together
  • After 5 motivators are executed:
    • Sprint to a tree 25m to the right = 1 fast burpee
  • Sprint back to outdoor pavilion (small chapel)
  • After 5 motivators are executed at 2nd set of pillars:
    • Sprint to small knoll to the left about 25m away = 1 slow burpee (form is key here)
  • Rinse & Repeat until PAX cleared the other side of the outdoor pavilion (small chapel)

(PAX mosey towards the big outdoor chapel —> occupied —> head to the parking lot to the left of it facing the soccer fields)

[Level 2 – Team on your back suicides]

  • PAX executing various exercises led by Q while 1 by 1, PAX sprint a zig-zagged course between lights the distance of the parking lot and back.
    • Exercises included but where not limited to:
      • SSHs
      • Merkins
      • Cherry-Pickers
      • Shoulder Taps
      • Flutter Kicks
      • Hello Dollys
      • Rockettes
      • LBCs
      • Line jumps
      • Motivators
      • + more but I forgot

(PAX moseys back towards AO parking lot)

Once PAX hits the street —> backwards American Indian Run until the playground next to morning AO —> sprint it out to the PM AO parking lot

[Finish How We Started]

  • 5 Motivators

MARY:
Heavy breathing, peeing behind dumpsters in the dark, normal F3 stuff.

COUNT-OFF & NAME-O-RAMA
9 PAX – no FNGs
CIRCLE OF TRUST/BOM:
“You Have to Improve”
MOLESKIN:
From “Free to Lead: F3 and the Unshackling of the Modern Day Warrior” by Dredd and OBT (Founders of F3) —> If you haven’t read this, DO IT. Seriously. Worth the couple bucks on Amazon – lotta good stuff packed in here. Check it out here —> https://www.amazon.com/Freed-Lead-Unshackling-Modern-day-Warrior/dp/0991238109/ref=sr_1_3?keywords=Free+to+LEad&qid=1579834505&sr=8-3

”The Practical Exercise (even if done well) will leave each student with only a working knowledge of the skill being taught. In other words, he will not be an expert but he will be able to get it done. That is how the Army transfers skills from the more experienced soldier to the inexperienced soldier. It provides formal training to get the basic skills across. After that, it’s up to each soldier to improve toward mastery as he performs the skill on the job, and as he seeks to meet the increasingly high standards set for him by his leaders. Thus, an Infantryman with some experience who is performing a task at minimal skill level might hear from his sergeant that he “isn’t in basic training anymore.” In other words, more is expected of you now. You have to improve. It’s an individual soldier’s responsibility to seek constant improvement. It’s the leader’s responsibility to demand that he do so.”

ANNOUNCEMENTS:

  • April 4th, 2020 – Morristown.
    • F3 Morristown is LAUNCHING and it’s going to be epic. We need all the HIM we can muster to go help support this new region because remember, that was once us. More info to come with this, but go ahead and put it on your cal for April. If you know any potential sad clowns and/or HIM that would benefit from F3 (just like you), E.H. MAN, E.H.

 

  • Saturday, February 29th: 1st ever Truebadours Q101/GrowSchool Convergence.
    • AO: Asylum
    • More info to come.
    • Hit up Abscess or Steam for more info

 

Keep the Faith & Fight the Good Fight!