F3 Knoxville

The Seinfeld Q (A Q About Nothing)

THE SCENE: Perfect morning.  Cool, crisp, BSRIA!
F3 WELCOME & DISCLAIMER: The Pax was a bit rowdy, but it got done.
WARM-O-RAMA:
SSH, froggy squats, Iron Mikes, Rockettes, line hopping, tempo Merkins, some Yoga/stretching, karaoke, Super Mario
THA-THANG:

  • Suicide Route 66 with squats and Merkins. (much complaining)
  • 2X4’s – 1/2 the Pax did 2 pull ups followed by 4 step back lunges until 10 total pull ups were done. The other 1/2 did core work and then the Pax switched out.
  • Jack Webb – 1:2 ratio up to 10 Merkins and 20 air presses.
  • Catch Me If You Can – featuring 5 Burpees, 10 BBS, 15 Merkins, 20 Flutter kicks (a reasonable amount of air hunger and complaining)
  • Over to Cardiac for Cardiac in 3 ways – Bernie to first corner, bear crawl to second corner, AYG to the top.  Rinse and repeat.
  • Pax stumbled back to the AO

MARY:
In and outs, Big Wheels forward and back, Boat/Canoe
COUNT-OFF & NAME-O-RAMA
13 Pax.  Q-bert (no tag in the system yet) in addition to those listed.
CIRCLE OF TRUST/BOM:
After a tough week, the QIC tried for about 2 hours to come up with a word but to no avail.  Sometimes you put in the effort but don’t succeed, and that’s ok.  There’s a lot to learn in failures.
MOLESKIN:
I really enjoyed this Q! Solid mumble chatter. Also, thanks for the comments on Slack about the Q.  That brought some positive closure to the week for me.
ANNOUNCEMENTS:

  • 0700 workouts for Thanksgiving and the Friday after.
  • December 3rd – Christmas parade. More info and sign up/HC sheet coming soon.  2.0’s welcome. Goal is to increase membership.

It looked good on paper – Juco

THE SCENE: Low sixties, heavy clouds and some misting
F3 WELCOME & DISCLAIMER

Standard disclaimer, no FNGs
WARM-O-RAMA:

SSH – 20 IC
Baby arm circles – IC, 10 up, 10 down
Rockettes – 10 IC
Cherry Pickers – 10 IC
Quick mosey to stop sign and back
Grady Corns – 34 IC

THA-THANG:

Mosey to large parking lot north of AO
Run to 4 stations – one station at each corner. Complete Exercise at each station
Lunge (2ct), Merkins, Iron Mike (1ct), American Hammer (2ct). Karaoke between stations 1-2 and 3-4, run between 2-3 and 4-1
5 rep, then 10 reps, then 25 reps.
20 sec rest
Repeat with second group of exercises
Imperial Walkers (2ct), Plank Jacks, Freddie Mercuries, Rocky Balboa. Bernie between stations 1-2 and 3-4, run between 2-3 and 4-1

Mosey north to building on corner

11’s – Dips on retaining wall, run around corner to retaining wall by picnic tables, Step ups.

Mosey Back to AO

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Holidays are Coming.  A few words to help prepare

Minimize the stress and maximize celebration of the season

  • Have a discussion with the M to set a budget
    • Plan for unexpected expenses
  • Don’t get caught up in the commercialization of the holidays – focus on family and Jesus.
  • My family will be traveling to our home town in Illinois for Thanksgiving. There are some tensions within the family recently and we are a bit anxious about the Thanksgiving get together
    • For family gatherings – if you family has historically had someone who causes tension, it’s likely this will continue. Be ready to deal with the situation and de escalate if necessary.

MOLESKIN:

ANNOUNCEMENTS:

Christening the Big Top

THE SCENE:  63 and drizzly.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER: Tried to skip it, but this is a by-the-book kind of crew and they really wanted one.  Kinda gave it to ‘em a half-hearted…    
WARM-O-RAMA: 

  • RFTS / LIH
  • Phelps
  • Projectivators
  • Down/up dog
  • Merkins
  • Mosey

THA THANG:

Half the PAX do 30 squats while the other half do max pull-ups.  Switchero.

Repeat with 20 lunges…

 

Mosey to the “Big Top”.  Totem Pole:  Do all exercises in the set then run.

Next time, skip the highest rep exercise and repeat sequence until finished.

Exercises were;

12        Burpees

11        Squats

10        Werkins

9          LBCs (4-ct)

8          Flutter kicks (4-ct)

7          Hello Dolly (4-ct)

6          Bobby Hurleys

5          Carolina Dry Docks

4          Broad jumps

3          Diamond Merkins

2          Donkey kicks

1          Clap Merkin

RUN!

 

Picnic table – 10 step-ups, 20 chest-thump merkins, 30 dips

 

Line-up at a light pole.  30 seconds Al Gore, 30 squats, sprint to another light pole.  Repeat  

MARY:

Play the song “Turn It Up” by Oh the Larceny.  SSH in tempo with the music, burpee every time the lyrics say “Turn it Up”.

COUNT-OFF & NAME-O-RAMA

Me and 6 of the best men I know

CIRCLE OF TRUST/BOM:

Repeated the Word from Shamrock on Wednesday….

The inspiration for the Word came from Caveman.  Last time I led at Shamrock, I talked in the BOM about legacy.  Living in such a way that we leave the legacy that we want to leave.  After the workout, he made the comment, “What we do with our ‘dash’ matters….”.  What was he talking about?  He meant, that one day your body will be ash and there will be a tombstone with your name on it.  It will have the day you were born and the day that you died – and in between, there will be a DASH.  That dash represents today, this week, this year.  You are living that DASH.  What we do with our ‘dash’ matters.

  • Are you doing your utmost to use your precious few years wisely?
  • Perhaps there is a hatchet that needs to be buried
  • Perhaps there is a neglected relationship that needs investment.
  • Perhaps there is a bad habit you need to put to death
  • Perhaps there is a good habit you need to build into your lifestyle
  • Are you using your precious few years wisely?

Psalm 39:4-5, “Lord, remind me how brief my time on earth will be. Remind me that my days are numbered— how fleeting my life is. You have made my life no longer than the width of my hand. My entire lifetime is just a moment to you; at best, each of us is but a breath.”

Psalm 90:12, “Teach us to number our days carefully so that we may develop wisdom in our hearts.”

MOLESKIN:

Loved being out there with you men!

ANNOUNCEMENTS:

Saturday Clffhanger

THE SCENE: Wet but tolerable 57 Degrees
F3 WELCOME & DISCLAIMER Yuuuuuuuuuuuup
WARM-O-RAMA:
15 SSH

10 Tempo Merkins

10 Mountain Climbers

10 Tempo Squats

10 Windmills

10 LBAC foreward 10 Backward

10 Grady Corn

10 Chattanooga Cherry Pickers

5 Knoxville Cherry  Pickers

THA-THANG:
Begin with Mosey to the playground. PAX Split in teams of 3. 1 PAX hold pull up position or bat hang, while PAX 2 runs a lap around the parking lot while PAX 3 screams words of encouragement and recovers. Rinse and Repeat until everyone gets a chance. Mosey to stadium seats.

A.L.A.R.M. Workout

Round 1

  • 50-Incline Merkins
  • 50 Box Jumps or step ups
  • 150 Starfish Crunches
  • Bear Crawl to the pavillion
  • 200 Mtn. Climbers

ROUND 2

  • 50 Dips
  • 100 Squats
  • 75 Pickle Pointers-75 Pickle Pounders

COUNT-OFF & NAME-O-RAMA
6 HIM’s in the early morning light!!!
CIRCLE OF TRUST/BOM:
Thinking back to Paul in the book of Philippians. Being imprisoned facing possible death, he was so thankful for his brethren in Phillipi that he writes a letter of joy to them. So as we get closer to the hectic holidays, remember to take inventory of all the people in your life and let them know how thankful you are for them.
MOLESKIN:
Wingmans Daughter with unknown illness, Spielberg’s parents traveling, Route 44, his M and upcoming birth of 2.0!! DL and DR members.
ANNOUNCEMENTS:
GO30 still going strong, don’t hesitate to join!!!!! Messsage wingman to get involved.

Need candy for Christmas parade. Parade is on Nov. 28th at 7:00 P.M. theme is HO HO Hoedown Christmas so be thinking of ideas.

Hardship Hill Signups are open so get your team and get ready!! Details to come on building obstacles and such.

 

Cooper X 2

THE SCENE: 50’s and overcast but a beautiful sunrise at 645!

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20, BAC x 10 each, Cherry Pickers x 12

Stretching – Chicken Wing, Little bit of this and that, hammies, runner stretch

THA-THANG:
The Cooper – Do 10 each of burpees, squats, and merkins then run to trail T then back. Continue with 9 each and run until you reach 1.

Second dose of Cooper – 10 Flutter Kicks, bear crawl up hill, 10 Big Boys, come back down, passing the sandbag down the line each run up to the next person. Continue with 9 on down to 1.

MARY:
None

COUNT-OFF & NAME-O-RAMA

Trousers, Rep Sleepy, Streaker, Pennies, Halfday, Dodger, and Down Range from SC Jeter!

CIRCLE OF TRUST/BOM:
Been thinking this week about being pulled in too many directions and unable to accomplish much at all. The devil is good at getting us distracted from our true purpose. I am frustrated with life right now and desiring for many changes to happen within my family. My relationship with God is unsteady, and I am feeling unfaithful because I have been. My prayer life and Bible reading are meager at best. Sometimes I think I am mad at God, unrightfully so. I have looked for a steady job but nothing has come through yet, but I see Him taking care of me and my family. This may be due to many factors, but I have faith that God’s word is true, and He is working good for me in my life that will lead to His glory. I had a day this week where it just seemed like everything was pressing in on me at once. I was discouraged and depressed. I opened up to my wife about my struggles that day and sought comfort from her, which is hard for me. I don’t like talking about my feelings or myself in general. I’m a very private person. The Holy Spirit sent me here – Psalm 37:23-26. Proverbs 3:3-8. It’s hard to forsake our own understanding! We think we are wise sometimes, but we end up foolish. In the waiting, He is directing my steps and preparing me for what lies ahead. He has never forsaken me or left me to drown. He will not leave me behind or leave me where He found me. I can already see Him using my children to be a blessing to others, and oh how that makes my heart glad! He really is good!
MOLESKIN:
None
ANNOUNCEMENTS:
We are collecting pre-lit Christmas trees for Emerald Youth Foundation. Donations are accepted as well. See Pennies for details.