F3 Knoxville

Choices at JUCO

THE SCENE: 45 and soggy

F3 WELCOME & DISCLAIMER: administered


WARM-O-RAMA:

All exercises done IC

  • 20 – SSH
  • 10 – windmills
  • 10 – baby arm circles forward and back
  • 5 – cherry pickers
  • 10 – merkins
  • 10 – squats

THA-THANG:
Mosey to parking lot, then bear crawl to first set of parking spots and do 5 BBS . After that, alternate between lunges and bear crawls at at each set of parking spaces across the parking lot with 5 BBS in between. Bear crawl for the final one and perform 5 BBS to finish.

Mosey to the coupon pile and partner up for a DORA. One partner will rifle carry (farmer carry or other carries acceptable also) around first median at end of parking spots while other performs an exercises as follows:

  • 100 – Swings
  • 150 – Curls
  • 200 – Rows
  • 250 – Goblet Squats

Mosey towards the flag and stop for some Spicy Dragons along the way.

Spicy Dragons – Same as Welsh Dragon, but do a low plank before each merkin instead of should taps for a lil’ spice.  Remain in plank position the whole time. Bear crawl forward 4 steps, do 1 low plank, 1 merkin, and 1 plank jack. Repeat adding 1 rep to each exercise each time – bear crawl forward 4 steps, do 2 low planks, 2 merkins, 2 plank jacks, … etc. Go until you get to 10 reps each, you’ve covered 30-50 feet, or until your arms fall off – whichever comes first

MARY:
Two rounds led by Guardrail and one round of Imperial Walkers to finish.

COUNT-OFF & NAME-O-RAMA
10 HIMs and a 2.0 (S.O.S.)

CIRCLE OF TRUST/BOM:

Each of you made the decision to be here today. You took advantage of an opportunity to be better. You made deliberate choices like laying out clothes and setting alarms. You had advance notice about it…workouts are the same time every time on MWF. For each of us, these deliberate choices are creating habits in our lives.

There are other opportunities that will present themselves throughout our daily lives and it is up to us to make the right choice. We won’t have as much advance notice or even time to contemplate whether or not it’s worth the effort to say yes to it. For me, one of these choices came this last Saturday when my son and I made a trip to the dump. I was given an opportunity to help an older lady in front of me with her trash and in doing so teach my son a lesson in helping others, but failed to make the right choice and missed the opportunity before me.

I’m confident that I’ll do better the next time I have an opportunity come up, but I encourage each of you to learn from my mistake and take advantage of the opportunities before you.  Often we think that teaching our children how is in BIG moments or in manufactured ones this time of year, but often it’s the small, organic, teachable moments of everyday life where there is a small window of time to make a lasting impression on the hearts and minds of our children.

Remember these words from Jesus as opportunities present themselves to each of you.

““Then these righteous ones will reply, ‘Lord, when did we ever see you hungry and feed you? Or thirsty and give you something to drink? Or a stranger and show you hospitality? Or naked and give you clothing? When did we ever see you sick or in prison and visit you?’ “And the King will say, ‘I tell you the truth, when you did it to one of the least of these my brothers and sisters, you were doing it to me!’”

‭‭Matthew‬ ‭25‬:‭37‬-‭40‬ ‭NLT‬‬

https://bible.com/bible/116/mat.25.37-40.NLT

ANNOUNCEMENTS:
Check out the Kick Flip’s Nant’an newsletter for all the Christmas happenings going on around F3 Knoxville.

Burning those leftovers

THE SCENE: 34 and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Mosey to the upperparking lot. circle up for some windmills, merkins, squats and stretching

Mosey to the backbone hill with 10 burpees on the way
THA-THANG:
Starting at bottom of the hill

15 x merkins.

run to the top of the hill 15 x CDC

Run to Backbone  3 x pull up 5 x knee up

run back to the bottom. Rinse and repeat till the time is called

MARY:
@earmuffs led us in ab work and we finished with 10 more merkins.. cause we can.

CIRCLE OF TRUST/BOM:
Giving Tuesday. Make sure to give to your favorite charity!
MOLESKIN:
Get comfortable being uncomfortable. Whatever the pain is embrace it. Whether it is cold and rainy or running up that big ass hill.  It will never get easier but you will become better. Embrace the suck. AYE!!!
ANNOUNCEMENTS:
Christmas party and parades this weekend. Sign-ups are on Slack. Make it a great day men!

Easy Black Friday @ Shamrock

THE SCENE: 50’s and light rain
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side Straddle Hops
Cherry Pickers
Arm Stretching
THA-THANG:
Mosey to the school covered area for the warmup, then Mosey to the covered area at the church for the following:
Max Hand Release Merkins in 2 minutes
Max Big Boy Sit ups in 2 minutes
Set a 10 minute timer and hold plank as long as possible, every time you break plank perform 10 burpees, 10 lunges, and 20 high knees, then resume plank.
After the 10 minutes, we moseyed to another long wall near the church for a 2 minute wall squat.
We then proceeded to the pull up bars where we all did 20 pull ups.

MARY:
With about 5 minutes remaining we went through an assortment of ab exercises
COUNT-OFF & NAME-O-RAMA
We had Patch Down Range from Nashville, with his brother Monstar who hails from the Truck Stop.
CIRCLE OF TRUST/BOM:
Since we just had Thanksgiving, I expressed my gratitude and Thanks for F3 and the guys that make the commitment to working out with us and how it improves my life.
MOLESKIN:

ANNOUNCEMENTS:

Mailbag Monday

We properly disclaimed!
Coolio bears all responsibility for anything that happens out there.
THA-THANG:
Today’s workout was sponsored by the pax and all the post-Thanksgiving mail that was received. It was an eventful long weekend and we were able to explore some of the more interesting details.

It’s true that none of us can outrun mortality, but practitioners of Junk Science can rest easy knowing that they’ve certainly, definitely, allegedly bought themselves a ten year delay.

Side straddles were hopped, shoulders were blasted, yoga-pose stretches were bungled, but with sincerity.

The Cloud awaited and on it we 5/10/15ed some Box Baby Box Rows.

Things got serious. We visited the Dark Webb. We made it all the way down to the famed Eighth Level, where the Q was beyond his ability to lead. It was the perfect time to Have a Nice Day.

We Curlsed for the girls, and then we got on the TB Rocket Ride, which is a little excursion on Cardiac in memory of certain Thanksgiving deprivations some of us may have endured in the past.

I had planned some bear crawling, but we ran out of time. Next Q.

CIRCLE OF TRUST/BOM:
A rabid HS football fan has me praying for justice and mercy.

ANNOUNCEMENTS:
DM Hands and tell him you’re coming to the Rocky Hill parade on Saturday!

Ladder Drills & Attention to Details

THE SCENE: 48 degrees with a mysterious mist that made for the gloomiest of glooms.

F3 WELCOME & DISCLAIMER: Professionally professed in a manner most unprofessional.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherries Picked x5
  • Willy Mayes Hays x6
  • Tennessee Rocking Chair x10
  • Tempo Squats x10
  • Tempo Merks x10
  • LBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10
  • Chatty Pickers x10
  • Hold Samson until QIC gets tired (which was not long)
  • Michael Phelps
  • Stretch ’em If Ya Got ’em (OYO)

THA-THANG:
PAX performed ladder exercises which went as follows: station 1 & 2, mosey back to 1; station 1, 2, & 3, mosey back to 1; station 1, 2, 3, & 4, mosey back to 1; station 1, 2, 3, 4, &5, mosey back to 1; station 1, 2, 3, 4, 5, & 6, mosey back to 1. Exercises were as follows…

  • 10 Burpees
  • 20 BBS
  • 30 Merkins
  • 40 Squats
  • 50 Flutter Kicks (Double Count)
  • 60 Toe Merkins

PAX went back to pick up the 6.

RTB. 10 Count.

Mosey to the fort for Mary.

MARY:

  • LBCs x15 IC
  • Tempo Merkins x10 IC
  • Tempo Squats x10 IC
  • Freddie Mercury x15 IC
  • 30 Second Plank
  • High Knees x10 IC …sort of. 🙂

CIRCLE OF TRUST/BOM:

YHC has been sensing the Lord pressing on something lately. YHC can be more of a big picture thinker than  details guy. YHC tended to be more of a project starter…not really a huge finisher when younger. ADD can cause YHC to easily move on to other things, especially if there is more energy behind it. To get around this, YHC will often keep details people around to help with this shortfall.

“Attention to Details” can be a challenge.

Admiral William McRaven, former US Navy SEAL, gave a graduation speech at University of Texas. Point one: Make Your Bed. He eventually wrote a book outlining the 10 principles he gave in his speech (see a video of it here). He says in his book, “Sometimes the simple act of making your bed can give you the lift you need to start your day and provide you with the satisfaction to end it right. If you want to change your life and maybe the world—start off by making your bed!”

John Wooden, the legendary UCLA basketball coach, wouldn’t let his players hit the court until they put their socks on right. These were the best recruited players in the country and he was teaching them to put their SOCKS on! “Championships are built on a solid foundation. And there’s nothing more fundamental for a basketball player than putting on your socks right. If you can’t slow down long enough to do that right, you’re in trouble.” Coach Wooden won 9 Championships over the span of 10 years. Seven of them were consecutive. Three of those seasons were completely undefeated. Ok! Socks it is!

Kobe Bryant was often caught putting in extra practice. What was he practicing? Elementary ball-handling skills. The kind you teach kids! He did this for hours! Why would a pro spend time on such fundamentals?
That’s where Championships are won.

Men, we need to take care of the fundamentals; in marriage, in fatherhood, at work, out in the gloom. That’s where real growth happens.

Luke 16:10 Jesus says,

“Whoever can be trusted with very little can also be trusted with much, and whoever is dishonest with very little will also be dishonest with much.”

We have a tendency to say it doesn’t matter. The saying, “Don’t sweat the small stuff…and it’s all small stuff” may not be helpful. Sweat the small stuff and I bet you can handle the big stuff much better. It might be he difference between getting better and being stagnant.

MOLESKIN:

Prayers for Olive Oil, Foghorn, Sickness, Pax Traveling, and surgery for Spielberg’s M coming up.

ANNOUNCEMENTS:
Parade is happening tonight! Meet at Rampart at 5:30!
Christmas Party on Dec 3. See slack for details!
Go30 starts another round! See Wingman for details!