F3 Knoxville

Fellowship Together

THE SCENE: JUCO in the 30’s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 10 tempo squats, 15 Moroccan night club, 10 windmills
THA-THANG:
Mosey to the Sophomore for a four corners workout:

  • 25 squats at the bottom, Bernie Sanders to the top
  • 25 merkins, run to the next corner
  • 25, 2-ct flutter kicks, run to the next corner
  • 10 burpees, back to start
  • Repeat once

Mosey to the coupon pile and grab your favorite. 2 rounds of the following.

  • 25 OHP
  • 26 lunges
  • Run to the top of the stairs
  • 25 merkins
  • 5 pull-ups

Mosey down to the parking lot just north of the middle of campus for a burpee suicide. Do 2 at the first line and run back to start, run out to the second line and do 5 burpees, go back to start, run out to the third line and do 8 burpees. Then, scale back down the ladder.
MARY:

Flutter kicks

COUNT-OFF & NAME-O-RAMA

7 at JUCO today 

CIRCLE OF TRUST/BOM:
“So then, those who had received his word were baptized; and that day there were added about three thousand souls. They were continually devoting themselves to the apostles’ teaching and to fellowship, to the breaking of bread and to prayer. Everyone kept feeling a sense of awe; and many wonders and signs were taking place through the apostles. And all those who had believed were together and had all things in common; and they began selling their property and possessions and were sharing them with all, as anyone might have need. Day by day continuing with one mind in the temple, and breaking bread from house to house, they were taking their meals together with gladness and sincerity of heart, praising God and having favor with all the people. And the Lord was adding to their number day by day those who were being saved.”
Acts 2:41‭-‬47 NASB1995
The 1st century Church was really good at fellowship. They shared everything, they knew when there was a need and provided for it, and the spent time together sharing meals. How much time do we spend sharing together? This could be a meal, spending time together having fun, or studying God’s word. This could also be time spent building each other up when we are down. Or encouraging someone who needs to get refocused on what life is all about.

Fellowship is what holds this group of men together. It should also be a core of value in our life as a whole. So, reach out to someone who needs some fellowship. They are probably pretty easy to spot in a crowd.
MOLESKIN:
It was nice to see Messy Hobbs out with us for his second F3 workout. Welcome to F3! It was great to once again lead a workout. It has been too long!
ANNOUNCEMENTS:
Convergence is tomorrow!

New Year’s Resolutions, I mean Goals

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
Cherry Pickers x 5
Merkins OYO x 10
Tempo Squats x 10
Stretch OYO

THA-THANG:
January Accelerate WOD (30 minute timer)

At the Tennis Court with CMU
150 Curls
125 Heavy Squats
100 OHP
75
50 Thrusters
25 Blockees

MARY:
7’s on the tennis court (BBS and Merkins)

CIRCLE OF TRUST/BOM:
Talked about the need for resolutions, scratch that “goals”. It’s important to set goals and track them.  Setting goals and failing to meet them is ok.  It’s better to attempt goals, then to muddle along without a purpose.

ANNOUNCEMENTS:
F3 Smokies Convergence is 1/7/23 at Bombshelter in Alcoa.  Start time 7am.

Shamrock – Blast from the past

THE SCENE: 59F rain tapering off
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

10 Smurf Jacks

“Big” Baby Arm Circles forwards

Baby Arm Circles backwards

10 Merkins OYO

Cherry Pickers: 5

10 Smurf Jacks

10 Merkins

Tie Fighters

10 – 4 count twinkle toes 

Stretch: quads, hams, calves

Quick lap to grab more rocks 

THA-THANG:

We did 3 rounds of this….

5 Burpees

10 Overhead press 

15 Big Boy Sit-ups

20 Merkins

25 CMU Calf raises (Rain – 50 with rocks) 

30 Freddie Mercury – 2 count

35 Curls – (Rain – Butterfly with rocks) 

40 American Hammers – single (Rain – 1 rock if you desire) 

45 LBC’s 

50 Shoulder taps – single 

Mosey to return rocks then mosey around campus to knock out 4 sets of 25 curb dips 

MARY:

15 snow angels, 15 – 4 count flutter kicks, 15 pickle pointers, 20 monkey humpers, cobra stretch, 45 seconds of merkins and 15 second plank. 

COUNT-OFF & NAME-O-RAMA
Honeydew, Betty, Mermaid, Curry, Voo Doo, Anchorman,
CIRCLE OF TRUST/BOM:

The Priestly Blessing: Numbers 6

22 The Lord said to Moses, 23 “Tell Aaron and his sons, ‘This is how you are to bless the Israelites. Say to them:

24 

“‘“The Lord bless you

and keep you;

25 

the Lord make his face shine on you

and be gracious to you;

26 

the Lord turn his face toward you

and give you peace.”’

27 “So they will put my name on the Israelites, and I will bless them.”

Text from a friend on New Years Day. 

Praying the Lord’s blessings run over your cup in this new year!

After my friend sent that short text to me I did a quiet time meditating on the verses from Numbers.  The thought I ended with was this. 

Who will I share that blessing of hope and peace to? There are people in our lives who need to hear words of encouragement. If God puts a name on your heart, drop what you are doing to text or call them.

MOLESKIN:
Pray for Mermaid’s MIL who lost a family member.

Motown Beatdown and Tabata Burpees

THE SCENE: A Bill Withers kinda morning. Rain and “Ain’t No Sunshine”. We met under the pavillion.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH – 15
  • Projectivator – 10
  • Abe Vagoda – 6 or 8
  • Knox Picker – No one knows. Tuba, this is your fault! 🙂
  • Tempo Merk – 10
  • Apollo Ono – 7
  • LBAC – 10
  • RLBAC – 10
  • Grady Corn – 10
  • Moroccan Night Clubs – 10
  • Hallelujahs – 10
  • Chattanooga Cherry Pickers © – 10
  • SSH – 15
  • 5 Burpees OYO

THA-THANG:

PAX performed a Burpee Tabata. 30 seconds of burpees with 20 seconds rest for 11 rounds.

  • Round 1: 1 burpee (hold plank)
  • Round 2: 2 burpees (hold plank)
  • Round 3: 3 burpees (hold plank)
  • etc.

11 rounds = 66

The “rests” became a cruel joke as we got into the higher numbers. Something about doing burpees while the timer clearly says to rest.

PAX then rolled dice for the following routine. Roll a 1, do 10 reps of exercise #1. Roll a 2,  do 10 reps of exercises 1 through 2. Roll a 6, you guessed it. Do 10 reps of exercises 1 through 6. Many 6’s were rolled to where PAX accused YHC of loading the dice. YHC had no comment.

    1. SSH
    2. shoulder taps
    3. hr merkins
    4. big boys
    5. basilisk
    6. bobby hurley

MARY:
Rejected! PAX had the choice of Mary or flipping the cards for more dice games. They chose to continue rolling the dice for the following exercises.

    1. climbers
    2. toe merkins
    3. monkey humpers
    4. undertakers
    5. dry docks
    6. heels to heaven

CIRCLE OF TRUST/BOM:

YHC might have misinformed the dear PAX of Rampart at a previous COT. The popular notion is that willpower functions much like a muscle and is prone to get tired. This might not be true. New research (see article here) says that your mindset matters more, when it comes to willpower. In other words, your attitude towards willpower affects willpower. The reasoning is as follows: If you believe that your willpower is limited, willpower is limited. If you believe willpower is unlimited, meaning you get strength from the victories of using your willpower, then you might still be able to use your willpower at full strength.

What does this mean for us? Celebration Matters. When you pass on the cookies don’t mope. Don’t act like you’re deprived. You just defeated that sucka! Celebrate! You might just find a deeper well for more willpower!

It also means that mumblechatter matters in the gloom. Ever notice when someone calls you out you seem to get grittier? We find more energy somewhere when other people talk us up. Mumblechatter and encouragement changes the atmosphere.

YHC would like to introduce the idea of zeal. That’s not a word we use a lot today. The thesaurus gives words such as devotion, determination, diligence, eagerness, fervor, gusto, intensity.

Romans 12:9-12
9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves. 11 Never be lacking in zeal, but keep your spiritual fervor, serving the Lord. 12 Be joyful in hope, patient in affliction, faithful in prayer.

We should do faith with our heart! With zeal! Zeal for the Lord! W should do discipline with our heart! Zeal!
determination, diligence, eagerness, fervor, gusto, intensity. We should do marriage, fatherhood, work, leadership with our heart!

Attitude Matters!
Mindset Matters!
Outlook Matters!

Talk to yourself the right way… you may have a deeper well than you think.

MOLESKIN:

  • Welcome FNG-Wilbur!
  • T-Claps to the Project boys, Mathlete and Tuba for coming down.
  • Surprise visit from Airborne was nice. We thought you were DR.
  • Total Burpees for today was 76. The rest are on you.
  • Prayers for Cardinal and Feeny.

Playlist:

  1. Ain’t No Mountain High Enough – Marvin Gaye, Tammi Terrell
  2. Express Yourself – Charles Wright and the Watts 103rd Street Rhythm Band
  3. Ain’t Too Proud to Beg – The Temptations
  4. I Want You Back – The Jackson 5
  5. The Tears of A Clown – Smokey Robinson & The Miracles (You’re better than this, Pam)
  6. Mr. Big Stuff – Jean Knight
  7. It’s Your Thing – The Isley Brothers
  8. Your Love Keeps Lifting Me – Jackie Wilson
  9. Get Ready – The Temptations
  10. Signed, Sealed, Delivered (I’m Yours) – Stevie Wonder
  11. It’s The Same Old Song – Four Tops

ANNOUNCEMENTS:
MABA continues. Stay on it, men!
Convergence Saturday. Meet at Rampart at 0545.
QCal
Skeletor: Monday.
Cardinal VQ (!): Wednesday.
Wingman: Next Saturday.

Bizarro World

THE SCENE: It was raining, stopped for the beatdown, then came back. Great temperature though.
F3 WELCOME & DISCLAIMER Administered as usual
WARM-O-RAMA:
SSHs, Gradycorns, forward and backward baby arm circles, tempo squats, cherry pickers
THA-THANG:
45 seconds of work, 15 off, every 7 rounds run a lap around stonehenge, parking lot, and back to splashpad. 5 rounds of each exercise, 30 rounds total

  • Bulgarian Split Squats
  • Dips
  • Bizarros, never again
  • Bird Dogs
  • SSHs
  • Merkins

MARY: No time to Mary

COUNT-OFF & NAME-O-RAMA
6 strong no FNGs
CIRCLE OF TRUST/BOM:
Get uncomfortable, try new things, may be a dark time but light will come of it.
MOLESKIN:

ANNOUNCEMENTS:
Convergence this Saturday at 7am Bomb Shelter to starfish F3 Smokies!