F3 Knoxville

Handicapped Pyramid / Reps and Retribution

THE SCENE: The gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH
Cherry Pickers

Temp Squats
Claps: OH, Front

THA-THANG:

Handicapped Pyramid
5 Burpees
10 Diamond Push-ups
15 Bobby Hurley’s
20 X-Factors
Travel between exercises: Run
Handicap after each pyramid/round: (HIMs behind)x2x(ManMakers)

Reps & Retribution
Reps: 200 Push-ups
Retribution: 50 SSH for breaking form
Finishers call out total, Pax responds w/ rep count
then finisher partners w/ lowest # to contribute.

MARY:
No-time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Are we living like Stewards or Owners of the time, treasure and talents God has given us?

Heavy Cards

THE SCENE: Pleasant
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  1. Projectivator
  2. Tempo squats
  3. Tempo merkins
  4. Cherry Picker
  5. Reach for the sky

THA-THANG:

  1. Mosey to recruiting center.
  2. Carry a block to the theatre stairs.
  3. Draw a card. Do the number of reps.
    1. Hearts – Thrusters
    2. Diamonds – Derkins
    3. Spades – Curls
    4. Clubs – Overhead press
  4. After each card, run up and down the stairs and do a blockee.
  5. Towards the end, we started doing blockees until the six came in.  Hurray for being fast.

CIRCLE OF TRUST/BOM:

I’ve been reading the Gospel of John and it has led me to reflect on my namesake, Andrew’s, role.  Andrew is never considered one of the “main” disciples and is not mentioned nearly as much in the Gospels or the New Testament as Peter, James, John, or even Judas.  However, the Gospels tell us he did some incredibly important things:

  1. He was the first disciple called by Jesus.
  2. He was a disciple of John the Baptist before John points him to Jesus.
  3. He brought his brother Peter to Jesus.
  4. He was a fisherman with Peter.
  5. He brought the boy with the loaves and fish to Jesus so he could feed the 5,000.
  6. He was the first disciple to claim Jesus was the Messiah.

Through these scattered and limited accounts of Andrew, we can draw a few conclusions:

  1. He was seeking God — already a disciple of John the Baptist
  2. He was a man of work — fisherman
  3. He showed up — likely one of the main reasons he was called first by Jesus; he was there
  4. When he saw the Truth, he spoke it — claiming Jesus was the Messiah
  5. Perhaps most importantly, he brought people to Jesus.  The Gospel of John tells us that he brought both his brother Peter and the boy with the food to Jesus and Jesus worked miracles through them both.

If we could simply do what Andrew did, what awesome legacy could we leave behind?  Seek God, put in the work, be where you need to be, speak the Truth, and bring others to Jesus.

ANNOUNCEMENTS:
OTB workout on Saturday at Melton Lake at 7am.  Come help us EH some new Sad Clowns.

God’s Plan is Greater than Our Understanding

THE SCENE: crisp and cool, 49 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA
15 SSH

5 Cherry Pickers

10 Tempo Squats
10 Temp Merkins
10 Baby Arm Circles
Quick Stretch

Mosey to Ice Rink
Two groups – one at each goal
1st Group does BBS
2nd Group does Merkins
Sprint to each end
Complete 5 more reps when sprinter arrives then next person goes

Mosey to track (2 laps)
Walking lunges as a group
Jog for 50yds
High knees IC x 15
Jog 50 yds
Sumo Squats IC x 15
Jog 50 yds

Mosey to tennis courts
7’s
Merkins and Burpees
BBS and LBC

MOLESKIN:
Genesis 50:18

Know that God’s plan is much greater than your understanding of a trial might be. Joesph’s perspective of his almost death, enslavement and rule over Egypt with Pharaoh was spot on.

2/8/23 Quackblast

THE SCENE: Pretty nice, dry and 50ish
F3 WELCOME & DISCLAIMER

Delivered

PAX took note that YHC mentioned “modifying” twice, presuming that the beatdown would be extra horrible. It was no such thing.


WARM-O-RAMA:
SSH IC

Michael Phelps

Hamstring

Quads

Some back stretching stuff

THA-THANG:
A couple trips across the FUMCFC parking lot

Travel halfway across, jog back, travel all the way across, jog back.

Methods of travel

  • Duck Walk
  • Crab Walk
  • Bear Crawl

EMOM for 10 mins

Q called out the exercise and the number of reps to be completed in 1 min. If PAX finished before 1 min, they could rest.

Exercises included :

  • 10 burpees
  • 20 OHP
  • 25 side bends with CMU
  • 25 plank jacks (single count)
  • 25 curls
  • 25 merkins
  • And some others

Because he saw it on TikTok, Lizzy took the opportunity to lead in some Joker merkins, which was a plank, crawl, pushup sorta deal.

Because he saw it on Slack, YHC took the opportunity to lead in some “Bunny Humpers.” This consists of our old friend the Murder Bunny, with a Monkey Humper added after every block movement.

Because the You v. You workout is coming up on 2/22, the PAX practiced max pullups and a .66 mile run for time.

MARY:
Ran out of time (literally running as fast as possible during this time)
COUNT-OFF & NAME-O-RAMA
FixerUpper, Lizzy, Wilson
CIRCLE OF TRUST/BOM:
I was reminded at Q101 on Saturday that the workout is the means, not the end.

“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.”

The goal of the workout is that our leadership is invigorated. How?

By practicing leadership both in the gloom and during the day.

By not fartsacking physically, spiritually, emotionally, or professionally.

By having authentic relationships with our families and each other.

MOLESKIN:
Prayer for Z-Pack and his family.

ANNOUNCEMENTS:

You v. You Challenge on 2/22

VQ week, next week

Up the Hill!

THE SCENE:  48 and clear
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

  • Overhead claps
  • Seal claps
  • Moroccan nightclub
  • Cherry pickers
  • Merkins
  • Mountain climbers

THA THANG:

Split into two teams.  Starting at a cone, each man sprints up the hill, stopping to perform exercises at each street (3 stops).  Run back to the starting point and move his team’s cone one sidewalk space.  Exercises were;

Round 1

30 merkins

30 LBCs

 

Round 2

20 diamond merkins

20 freddy mercury

 

Round 3

10 hand release merkins

10 BBS

 

Round 4

jog to our starting point (stop light)

Bear crawl to cone

 

Set of 11s – burpees, up and over the wall, bobby hurleys

 

10 heals to heaven – frogger – 10 heals to heaven

 

MARY:

Guantanemo at Weigles

2 minutes of sleeping hillbillies

COUNT-OFF & NAME-O-RAMA

Me and 17 of the best men I know

CIRCLE OF TRUST/BOM:

Today is National Proposal Day… and that got me thinking about the question “how is my understanding of marriage and my role as a husband – different today from what it was when I proposed to my wife in December 2005?”

I reflected on that question a lot.  In summary – I had a profoundly immature understanding of marriage – and of what my role as husband would be.  I shared a few contrasts that I’ve learned through heartache and hard times.  Maybe one will ring in your ears and you’ll say, “yep – I’ve learned that too”.  Maybe one will settle on your spirit and convict you of a change that is needed.   

Again – these are all from my own personal experience.  Each time you read, “an immature husband” below, you could substitute, “A younger, foolish, immature KickFlip…”

  • An immature husband is self-centered.  He takes a lot and gives a little.  A mature husband looks for ways to serve and love his wife.  He deliberately gives far more than he expects in return.
  • An immature husband expects perfection.  A mature husband accepts flaws freely.
  • An immature husband gets defensive. A mature husband presumes good intent and accepts feedback easily.
  • An immature husband sulks for days or weeks after a fight. A mature husband eagerly seeks restoration.
  • An immature husband allows jealousy to devastate the relationship. A mature husband recognizes that jealousy is poison and almost entirely in his own head.
  • An immature husband avoids or downplays conversations which will be uncomfortable.  A mature husband leans into and leads his wife through uncomfortable conversations.
  • An immature husband is emotionally detached. A mature husband is open with his emotions, dreams, desires, fears, and insecurities.
  • An immature husband can offer only an unstable love. A mature husband provides a steady, unshakable, love – his wife feels secure in their relationship.

“Husbands, love your wives, just as Christ loved the church and gave himself up for her” – Ephesians 5:25

MOLESKIN:

Welcome FNG “La Bling”!

PRAYERS / ANNOUNCEMENTS: 

Prayers for Tailhook, for Curveball’s M, and for victims of the earthquake in Turkey/Syria.