F3 Knoxville

Round and round they go…

THE SCENE: Warm and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • LBAC, forward/back x10 IC
  • 20 SSH IC
  • 8 ct. body builder x10 IC

THA-THANG: 3 Round Dora (Run small lap between each round)

  • 250 Calf jumps     Partner: Bernie to Scrap Yard, 5 pull-ups
  • 150 Merkins
  • 100 Squats with CMU
  • 200 CMU Bent Row,       Skip for height to Scrap Yard, 10 Iron mikes (1ct)
  • 100 Peter Parker (2ct.)
  • 100 BBS
  • 100 Dry Dock           Skip for distance, 15 dips
  • 100 Squat Jumps
  • 50 Shoulder Taps (4ct)

 

  • Salsa for the winners:
  • 30 LBCs 
  • 30 Plank Jacks (2ct) 
  • 15 WW2 sit-up 
  • 30 OH Press with CMU  
  • 10 burpees 

MARY: Around Circle CMU Hammers. Around the Circle Plank

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We can all come out here to work on our physical weakness, but we also have weaknesses that we cannot personally overcome. Paul suffered from a “thorn in the flesh” and Christ’s words to him are something we must also apply: 2Cor. 12:9 My grace is sufficient for you, for my power is made perfect in weakness. Paul’s response should be our response: I will boast in my weakness so Christ’s power rests on me.
MOLESKIN:

ANNOUNCEMENTS:

2 For Tuesday – A Celebration Unlike Any Other

THE SCENE: Character-Building weather – 70s

F3 WELCOME & DISCLAIMER

  • My name is Steam and it is an HONORED to be your Q this morning
  • A few things
    • 1) I’m not a professional
    • 2) You’re here on your own volition – you made a conscious decision to be here this morning
    • 3) You know your body better than anyone – if you need to modify something we do this morning – do it. Work hard and smart at the same time. 
    • With that being said – push yourselves and those around you this morning. I don’t know why you decided to come out this morning, I don’t know where you work, I don’t know what you do when you leave here, but you are here – right now – for a reason. And so are they – so make it count. Aye? 

WARM-O-RAMA:

  • SSH: 20×4 IC
  • We are actually celebrating a holiday today – in case you were unaware – so happy Two For Tuesday. let’s celebrate accordingly
  • SSH: 20×4 IC
  • Cherry-Picker: 20×4 IC (Arms)
  • Cherry-Picker: 20×4 IC (Arms)
  • Calf-Raises: 20×4 IC
  • Calf-Raises: 20×4 IC
  • Bobby Hurley: 20×4 IC
  • Bobby-Hurley: 20×4 IC

THA-THANG:
Happy 2 For Tuesday!

  • Mosey to Bridge by amphitheater (big ball on the left)

    *Under Bridge*

    • Wall sit
      • 20×4 seal claps IC 
    • Curb facing the water
      • 20×4 Irish step dancers IC 
    • Rinse & Repeat both exercises 

    Mosey to bridge by amphitheater 

    Bear Crawl across bridge 

    [ 20 count ]

    Two for Tuesday R&R

    • 1 Al Gore Overhead Clap
    • Sprint to bridge overlooking Cumberland 
    • 19 situps on the rail facing UT 
    • Same as 11s

    [ 20 count ]

    Mosey to the side of the pond facing the amphitheater 

    • Irish tap dancer: 20×4 IC
    • Incline merkins: 10×4 IC
    • Irish tap dancer: 20×4 IC 
    • Decline wall merkins: 10×4 IC

    Mosey back towards AO 

    Cash out with ATMs

    COUNT-OFF & NAME-O-RAMA
    The Divine 9: 8 PAX, 1 FNG

  • FNG Will –> Named Sweeper. Notified by Judge Judy that there is already a Sweeper – rename with burpees from the Q (me) on Thursday at Reverb’s Q
    CIRCLE OF TRUST/BOM:
  • Stand. Remember. Fight. Build.
  • These words ring true and are nothing less than a reminder of what we are called to do as HIM.
  • Stand – stand up. Get out of the fart sack. We are not guaranteed breath in our lungs tomorrow. Stand up for yourself, stand up for your family, stand up for those who can’t stand up for themselves. In the words of the great country music song You’ve Got To Stand For Something: “You’ve got to stand for something, or you’ll fall for anything.”
  • Remember – Remember where the Lord has met you in your life. Where He CONTINUES to meet you. Remember how far you’ve come. Remember what He’s doing in your life. Don’t forget the ebeneezers in your life.
  • Fight – As men, we’re called to fight for those who can’t fight for themselves. Fight for your family, fight for your spirituality, fight for your life. We are in a very real war called life – whether we choose to see it or not. The fighting is done in the heart and mind and soul – and sometimes in the physical realm. In the words of Samwise Gamgee:“It’s like in the great stories, Mr. Frodo, the ones that really mattered. Full of darkness and danger they were, and sometimes you didn’t want to know the end, because how could the end be happy? How could the world go back to the way it was when so much bad had happened?

    But in the end, it’s only a passing thing, this shadow. Even darkness must pass. A new day will come, and when the sun shines it will shine out the clearer. Those were the stories that stayed with you, that meant something, even if you were too small to understand why.

    But I think, Mr. Frodo, I do understand. I know now. Folk in those stories had lots of chances of turning back. Only they didn’t, because they were holding on to something…That there’s some good in this world, Mr. Frodo. And it’s worth fighting for.” 

  • Build: We were created to build as men. Our creator designed us to build communities and strengthen them (mission of F3), build each other up, and build life. Build the kingdom one day at a time. You don’t have to do it alone – take heart in that – LOCK SHIELDS with High Impact Men and Women that will help build and further the kingdom with you.
    ANNOUNCEMENTS:
    Truckin To The Pound is Sept. 14 (0600 – 0930) or around that time. Check GroupMe or DM Swirlie for more info. EH some guys to come out with you and lock shields for a badass event.

Burpee Mile^2

THE SCENE: Hot…Humid…Miserable…Perfect for a beatdown
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
10xCherry Pickers, 20xlbac forward/backwards, 5 Burpees OYO  Short and sweet
THA-THANG:
Mosey to the hill above the large SE parking lot for some 11’s with Star Jumps at the top of the hill and diamond merkins at the bottom.

Now that we’re nice and warmed up, we moseyed to the pond parking lot to start the burpee mile.

Burpee Mile:

Perform 12 burpees and run one lap around the pond. Repeat 4x

YHC failed to mention to the PAX that the pond loop is actually .44 miles. Total distance run is 1.76 miles with 48 burpees.

MARY:
Judge led somewhere around 1,000 flutter kicks while the six arrived from the final lap. Reverse indian run back to the shovel flag. The PAX formed two lines, first HIM in each line counts to five before dropping to the side for 5 merkins then popping up and joining the back of the line.

COUNT-OFF & NAME-O-RAMA
23 HIMs met in the gloom to kick off the week at JUCO. We had two more FNGs today. Welcome Kevin Hanson (Sergeant Slaughter) and Woody Huguley (Bambi)!
CIRCLE OF TRUST/BOM:
Even Jesus, being perfect in every way, faced rejection multiple times throughout his time on Earth. His reaction was always to continue soldiering on in the work of the Lord. We will all face rejection at some point in our lives. How we react to that rejection is what matters. Be like Christ and use rejection as a teaching moment and continue doing God’s work.

MOLESKIN:

There must be something in the water here at JUCO as we have grown our numbers exponentially in the last month. Let’s keep this ball rolling! Keep inviting FNGs to come out and get better. Reach out to those HIMs who have been absent and encourage them.

ANNOUNCEMENTS:
A JUCO shirt order should be posted in the GroupMe soon. Shirts are only ordered in bulk, so if you want one, get on it.

Taking the Scenic Route

THE SCENE: 73°F, Clear sky with a bright moon
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH x20 IC 4-count
  • Burpees x4 OYO
  • Imperial Walker x15 IC 4-count
  • Burpees x6 OYO
  • Imperial Squawkers x10 IC 4-count
  • Burpees x8 OYO

THA-THANG:
Mosey to the ORAU pond walkway (scenic route)
Run laps around the pond:
Before the lap, OYO

  1. Merkins x20
  2. Squats x20
  3. Shoulder Taps (4ct) x10
  4. Smurf Jacks x20
  5. Scorpion Dry Docks x20
  6. Burpees x10
  7. Mountain Climber 4ct x10
  8. Heels to Heaven x20
  9. Jump Squats x20
  10. Plank Jacks x20

Mosey to the Bell
11s- box jumps and derkins

Mosey back to SP

MARY:

  • Flutter Kicks x20 IC
  • American Hammer x20 IC

COUNT-OFF & NAME-O-RAMA
7- Rocket, Erector, Kick-flip, Samaritan, Chaco, Snaggletooth, Archie (QIC)

CIRCLE OF TRUST/BOM:
The struggle with Pride is real. It can cause us to react to others negatively because we are comparing ourselves. We are competing with those around us.
“Humility is not thinking less of yourself, it’s thinking of yourself less.” – Rick Warren, The Purpose Driven Life
“Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves.”
‭‭Philippians‬ ‭2:3‬ ‭ESV‬‬
https://www.bible.com/59/php.2.3.esv

Man Down

THE SCENE: Balmy 72 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • 20 x Imperial Walker IC
  • 15 x Tempo Merkin IC
  • 20 x American Hammer (4ct.) IC
  • 20 x Overhead Clamp IC (except I-Beam, who was deliberately out of cadence)

THA-THANG:
PAX counted off 1-4 and split into groups of 4 people each. One PAX from each group was designated “injured” and had to be carried by the remaining three. PAX rotate as needed while we headed for the Pav-A-Lon. We paused for 20 Iron Mikes (4 ct. OYO) while some of the folks rested their shoulders.

Once at the Pav-A-Lon, each PAX drew two cards from the card. The number designated the rep count and the suit designated the exercise as follows:

  • Hearts = Pull-ups
  • Clubs = Burpees
  • Spades = Dips
  • Diamonds = Diamond Merkins

Face cards = 10 and Aces = 11.

Between rounds PAX moseyed to the top of the hill and bear crawled back down.

We broke back into groups and carried our injured teammates back to the AO.

MARY:
We cashed out with two rounds of ATMs!

COUNT-OFF & NAME-O-RAMA
Two FNGs today – good work guys!
CIRCLE OF TRUST/BOM:
I shared a story with the PAX of a college senior that was seeking guidance because she was stressed about decisions others were making for her. We talked about the importance of remembering that we are grown-ups that are not only capable of, but responsible for, our own decisions. It’s easy to get complacent and let others lead, but there comes a time when you need to step up and do your own thing.
MOLESKIN:
TAP to the Junk clan – we missed you out there today, brother!
ANNOUNCEMENTS:
Truckin’ to the Pound coming up in September.