F3 Knoxville

The Mobile Gym at RAW

THE SCENE: 72* Cloudy and 92%Humidity
F3 WELCOME & DISCLAIMER

Be careful I am not a professional

WARM-O-RAMA:

Lets get right to it!
THA-THANG:

  • 9 Stations with weights and exercises (1200 lbs and over 20 exercises to choose from)
  • Choose your station/exercise and go hard for 1 min
  • When timer goes off choose something heavy to carry up the parking lot and back
  • Rinse and repeat for 40 min

MARY:

COUNT-OFF & NAME-O-RAMA
@abscess @Aladdin @Bartman @Bueller @Cavalier @Crossbar @Frosty @I-Beam, @Manilow @Mayberry @Moses @Ratchet @Wall Ball, @Waxjob
CIRCLE OF TRUST/BOM:
Knowledge and Hard-work are important but Attitude is what makes you most successful!
MOLESKIN:
Special prayer for Lady Junk, Herbie, and Michael Silvey’s family (Wall Balls co worker killed in an car accident)
ANNOUNCEMENTS:

None mentioned

Beyond Hot with J-Lo VQ

THE SCENE: Heat Index above 100, miserable Humidity and Partly Cloudy (Until we got onto the grass for set 1)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

15 x each:

⁃ Side straddle hop

⁃ Cherry pickers

⁃ Knee Hug

⁃ Arm circles

THA-THANG:
Mosey to Open Grass area:

EXERCISE “DIRTY 30”

⁃ 30 – Squads

⁃ 30 – Sit-ups

⁃ 30 – Flutter kicks

⁃ 30 – Mountain Climbers

⁃ 30 – Push-ups

Mosey to Edge of Baseball fields

  • 1.25 minutes American Hammer

Mosey to jogging path at bottom of Cardiac Hill

  • 1.5 Minutes of Lunges

Mosey to Base of Cardiac Hill

  • 1.5 Minutes of Bobby Hurleys

Mosey to near top of Hill

  • 1.5 Minutes of Merkins

Mosey to Path by Mini-Cardiac

  • Regular Plank – 1 minute
  • Right Arm Up Plank – 1 minute
  • Left Arm up Plank – 1 minute
  • Right Arm + Right Leg Up – 30 Seconds

Mosey To bottom of hill – Bernie to AO spot

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Our purpose in life is the very meaning of our way of existence and without knowing this we often suffer, ignorant of our own significance. We fall prey to the illusion that our lives don’t matter and we have no connection or impact in the world around us.

ISAIAH 46: 10-11:

10 I make known the end from the beginning, from ancient times, what is to come. I say, “My purpose will stand, and I will do all that I please.” 11 From the east I summon a bird of prey; from a far-off land , a man to fulfill my purpose. What I have said, that I will bring about; what I have planned, that I will do.

MOLESKIN:
Pray for @Hooker’s Grandmother and for @Flashback’s Grandmother
ANNOUNCEMENTS:

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.

Totem Pole of BOMBS

THE SCENE: Upper 70s and sweaty
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH x 20

Michael Phelps

Jump rope

Tempo Squats x 10 IC

Tempo Merkins x 10 IC

THA-THANG:

Mosey around the fountain to Mt. Crumpet.

Totem pole of BOMBS as so: first exercise then run up and around the tree and back down. First and second exercise then run up and back down. Once BOMBS is spelled start dropping the first exercise, then second etc.

Burpees – 10

X & O – 15

Merkin – 20

BBS – 25

Squat – 30

11s at the scrapyard. Dips and pull-ups.

MARY:
COUNT-OFF & NAME-O-RAMA
19 HIMs
CIRCLE OF TRUST/BOM:

I’ve said this before. I don’t think this is just to teach your son, but things I need to remember myself.

Rules to teach your son:

  1. Never shake a man’s hand sitting down.
  2. Don’t enter a pool by the stairs.
  3. The man at the BBQ Grill is the closest thing to a king.
  4. In a negotiation, never make the first offer.
  5. Request the late check-out.
  6. When entrusted with a secret, keep it.
  7. Hold your heroes to a higher standard.
  8. Return a borrowed car with a full tank of gas.
  9. Play with passion or don’t play at all…
  10. When shaking hands, grip firmly and look them in the eye.
  11. Don’t let a wishbone grow where a backbone should be.
  12. If you need music on the beach, you’re missing the point.
  13. Carry two handkerchiefs. The one in your back pocket is for you. The one in your breast pocket is for her.
  14. You marry the girl, you marry her family.
  15. Be like a duck. Remain calm on the surface and paddle like crazy underneath.
  16. Experience the serenity of traveling alone.
  17. Never be afraid to ask out the best looking girl in the room.
  18. Never turn down a breath mint.
  19. A sport coat is worth 1000 words.
  20. Try writing your own eulogy. Never stop revising.
  21. Thank a veteran. Then make it up to him.
  22. Eat lunch with the new kid.
  23. After writing an angry email, read it carefully. Then delete it.
  24. Ask your mom to play. She won’t let you win.
  25. Manners maketh the man.
  26. Give credit. Take the blame.
  27. Stand up to Bullies. Protect those bullied.
  28. Write down your dreams.
  29. Take time to snuggle your pets, they love you so much and are always happy to see you.
  30. Be confident and humble at the same time.
  31. If ever in doubt, remember whose son you are and REFUSE to just be ordinary!
  32. In all things, give glory to God!

MOLESKIN:
ANNOUNCEMENTS:

Fake Doras

THE SCENE: Humid, very humid
F3 WELCOME & DISCLAIMER: Additional disclaimer:  the Q went to a concert last night and is now deaf (and tired)
WARM-O-RAMA:
SSH x 20 IC; 10 burpees OYO; Tie Fighter baby arm circles F&B IC; high knees and butt kickers across parking lot; karaoke across and back.
THA-THANG:
Mosey up the hill toward Everest Base Camp.  Stop at each stop sign and go up the ladder.  Add one of the following with each stop:  10 BBS; 20 Merkins; 30 squats (4 ct)

From Base Camp, sprint to midway tree for more BBS, Merkins and Squats; back down to base camp

All the way up Everest, continuing on to the top of the space station. At the base of the base station, hold plank while waiting for the 6.

Mosey past the old rock pile (short moment of silence) down the west side of the drive about midway.  Find a battle buddy and do fake Doras.  One partner runs, the other does sets of 10 man makers and then LBCs until the partner returns.  Swap out.  Rinse, repeat x3.

Run back up to top of Everest, over to other side.  Real Doras:  100 merkins and 100 LBCs (4ct) while partner runs to stop sign and back up.

Start back down the ladder with BBS, Merkins and Squats

Realize we’re about out of time and quick mosey back to AO

MARY:
Cat Gut led in a little Boat/Canoe
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Followed up on Cap’n Crunch’s 3rd F message:  Find a Paul, Barnabus and Timothy in your life.  Have to reach out to do it.  I need to do a better job of intentionally mentoring those in my life.
MOLESKIN:
Lift up Timber’s M and family for some surgery this week.
ANNOUNCEMENTS:
CSUP – Trucking to the Pound plug.