F3 Knoxville

Alphabet Workout

THE SCENE:
Cooler, dry.  Faint smell of a freshly surfaced parking lot.

F3 WELCOME & DISCLAIMER
F3- Fitness Fellowship Faith.  S3 – Safe, Socially Distant, Serious!
WARM-O-RAMA:
We got straight at it.
THA-THANG:
Go through the PAX’s F3 names performing the indicated exercise.  Take a little mosey after each name.  All exercises are 4 count, unless marked.

A Big Boys x 10 (1 count)
B Baby Arm Circles For & Back x 10
C Squats x 10
D 2 minute Mosey
E Bear Crawl to said point
F Burpee x 5
G Plank Jacks x 10
H Monkey Humpers x 10
I Iron Mike x 10
J Pickle Pounders x 10
K Windmill x 10
L Lunges x 10 (each leg)
M American Hammer x 10
N Merkins x 10
O Bernie Sanders to said point
P Carioca (L) to said point and back (R)
Q Crab Crawl to said point
R Freddie Mercury x 10
S Cherry Pickers x 7
T Rocky Balboas x 10
U Diamond Merkins x 10 (Tempo)
V High Knees to said point
W Side Stradle Hop x 10
X Inchworm x 10
Y Flutter Kicks x 10
Z Hand Release Merkin x 10 (1 count)

We did Kentucky, Rainbow, Hands, Hot Tub, Gibbler, Bunny, Cosmo (2) & Rooney

MARY:
Charmin led us in the letters M-A-R-Y

COUNT-OFF & NAME-O-RAMA
9 Strong today, plus two Ruckers joined us for the BOM

CIRCLE OF TRUST/BOM:
I think about Kipling’s If from time to time.  It seems apt right now with all that is going on in the world.

If you can keep your head when all about you   
    Are losing theirs and blaming it on you, 
If you can meet with Triumph and Disaster
    And treat those two impostors just the same;
Don’t beat yourself up too much right now – as Baz Luhrman said…
Sometimes you’re ahead, sometimes you’re behind
  The race is long and in the end, it’s only with yourself
ANNOUNCEMENTS:
Bunny – there will be rucking at 5:00 on Monday

Big Ballin’ Friday Eve

THE SCENE: Chilly. Not warm. Not hot. Borderline cold. Basically shorts weather.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your QIC this morning
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning, feel free to do so!

 

  • This morning is going to look a little different – as we try and get back in the swing of things – it’s not going to be exactly the same but it’s going to be good. Stick with it and let’s get some good work done.


WARM-O-RAMA:

  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • WIndmill: 10×4 IC 
  • 4 count Merkin: 10×4 IC
  • Cherry-Picker: 10×4 IIC

THA-THANG:

  • If 10 or more:
    • Abort takes group to WWII Memorial Site
    • Steam takes group to Amphitheater

[ 7s ]

  • merkins and squats
    • 6 & 1, 5 & 2, etc

[ The $2.00 Quarter Pounder ]

  • 4 stations marked by orange cones at each respective site
  • $2.00 = 2 evolutions/times
  • Quarter Pounder = 25 reps/cone or station (1-count)
  • The Stations
    • Cone/Area 1: Imperial Walkers
    • Cone/Area 2: Merkins
    • Cone/Area 3: LBCs
    • Cone/Area 4: Mountain Climbers (2 count technically)

(Abort’s team — get a rock from rock pile)

(Steam’s team — utilize pull-up bars in amphitheater)

[ 10s ]

  • Abort’s team: Curls & Squats
  • Steam’s team: Pull-ups & Box Jumps

When done: both teams mosey back to AO and circle up.

    • Steam’s team knocks out 5 Motivators until Abort’s team gets bac

 

MARY:

 

[ Core 4 ]

  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • LBCs: 25×4 IC
  • Hello Dolly’s: 25×4 IC

 

COUNT-OFF & NAME-O-RAMA

13 PAX – 1 FNG –> HalfDomHalf

CIRCLE OF TRUST/BOM:

“Tend the Garden” – John 15:2

MOLESKIN:

When man was first created, Adam was given a garden to tend. It was given to Adam first and not Eve. By design. After Adam and Eve ate the forbidden fruit, God called Adam first. He will always call Adam first. By design.

So what’s the state of your garden you’ve been entrusted to protect and care for in the middle of this pandemic? Your garden could be your family, your vocation, your finances, your life in general.

But the interesting thing about a garden is that there can be both food and bad that exist together. And sometimes the weeds of a garden look good, they look like they fit in. And if you have ever gardened, you’ll know this process well – to pull weeds or things from the garden that shouldn’t be there, it can be a back-breaking process. Sometimes you have to get on your knees and get dirty and it takes a lot to uproot some weeds that have gone un-noticed, and it’s a hard process, a grueling process, but your garden is better for it.

Take that and apply it to your life. Your garden God has called you to tend to as the man.

Mission Success

THE SCENE:  41 and clear
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

LBAC F&B IC x 10
Seal jacks IC x 20
Merkin knee taps IC x 10
Mountain climber x 10
Projectivator IC from 8

Mosey to the recruitment center

THA THANG:

Farmer carry two CMUs to the middle island – drop one and keep one.

First Routine – “CMU Sevens”  With one CMU, step to the first parking lot line and perform 7 CMU curls, lunge carry to the next line and perform 7 more.  Rinse and repeat to the other island (11 lines, 77 reps total).  25 reps of CMU squats.  Bear crawl back while pushing or pulling your CMU.

Repeat with Single Arm Rows (switch arm each line)

 

Second Routine – “Heavy Bear Island Traverse”  At the middle islands (where we dropped our other CMU)

  • Bernie ~100’, do 3 burpees, sprint back.
  • Heavy bear to next island (~20’)
  • Sprint ~100’, 3 burpees, Bernie back.
  • Heavy bear back to start.
  • Then;
    • CMU tricep extensions x 40
    • CMU goblet squats x 30
    • CMU swings x 20
    • Blockees x 10

 

Another round of CMU Sevens – this time doing Uneven Merkins (one hand on CMU, switching each line)

MARY:

  • Mosey back to the flag.
  • Dead bug, IC x(a few)
  • Something Rocket made up 😊 ….kinda like a laying down hairy rockette.   

COUNT-OFF & NAME-O-RAMA

5 of the best men I know

CIRCLE OF TRUST/BOM:

In October 1968, Apollo 7 became the first of the Apollo space missions to carry men into space.  In the alphabetized progression of the Apollo Program objectives, Apollo 7 was launched for “C-Mission” – “Manned flight to demonstrate performance and operability of the Command and Service Module (CSM)”.  It was the first time a Saturn IB vehicle put a crew into space; it was the first three-person American space mission, and the first to include a live TV broadcast from an American spacecraft.  The untried CSM – that bullet-shaped craft – performed splendidly.  The mission was a complete technical success.  They achieved every technical objective and paved the way for Apollo 8 two months later to orbit the moon – and eventually Apollo 11 to land on the surface of the moon, one of mankind’s most historic and awesome moments.

It turns out, though, that one of the crew had a dormant cold which eventually spread to the others.  All three men were coughing, sneezing, and congested in that tiny space together (quarantined).  You might imagine that blowing your nose in space is not the most comfortable thing – it is messy and causes considerable pain to the eardrums.  Uncomfortable and unable to get away for even a moment, they grew irritable with each other.  They complained to ground control about the food.  Disregarding the insistence of their mission commandeers, they refused to wear their helmets during re-entry.  If you read some of the recorded dialogue between the crew and ground control, even the words in black and white convey discomfort and displeasure in their circumstances.

The Apollo 7 crew made it back to earth safety and accomplished every single mission objective.  But none of those three men would ever visit space again…NASA rejected them for consideration for future missions.  Until Apollo 7, our nation had a longstanding and uninterrupted practice of immediately awarding returning astronauts the Distinguished Service Medal.  Because of their conduct, the crew of Apollo 7 was denied that high honor – the only time that has happened (fifty years later, they were awarded their medals posthumously).

These last several weeks, we’ve all been off our normal rhythms.  In some ways, life has been just a little bit more difficult or awkward – that might be from trying to homeschool your kids at night while keeping up with work commitments.  It might be stress from cabin fever or close quarters or fear of the unknown.  If you are like me – or like the Apollo 7 astronauts – maybe those extra stresses have shortened your fuse and made you a little more self-centered.

During this time, you have mission technical objectives – to keep your kids fed, to make sure their homework gets completed, to check in with your boss and finish reports, to keep everyone healthy, etc.  It may even feel a little heroic for getting these things checked off your to-do list despite the added burden.  But don’t believe for a moment that simply accomplishing these tasks equals success.  Success is more than a milestone or a check in a box.  Success is about doing those things with grace and composure and love. 

The Apostle Paul said (paraphrasing 1 Corinthians 13:1-7).  If I could speak all languages, but didn’t love others, I would only be a noise.  If I possessed all knowledge, but didn’t love others, I would be nothing.  If I gave everything I have to the poor, but didn’t love them, I would have gained nothing.  Love is patient and kind.  Love is not rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged.  Love is always hopeful and endures through every circumstance.

In spite of any current difficultly or discomfort, you need to be focused on more than just meeting the day’s technical objectives – because that alone is not success.  To have a successful day, you also need to show honor, love, grace, compassion, and affection to those around you. 

 

1 Corinthians 13: 1-7 (NLT).  “If I could speak all the languages of earth and of angels, but didn’t love others, I would only be a noisy gong or a clanging cymbal.  If I had the gift of prophecy, and if I understood all of God’s secret plans and possessed all knowledge, and if I had such faith that I could move mountains, but didn’t love others, I would be nothing. If I gave everything I have to the poor and even sacrificed my body, I could boast about it; but if I didn’t love others, I would have gained nothing.  Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged. It does not rejoice about injustice but rejoices whenever the truth wins out. Love never gives up, never loses faith, is always hopeful, and endures through every circumstance.”

MOLESKIN:

Prayers for each other and our families.  Continued prayers for Rocket’s mother and Trough.

The Word today was inspired by Chaco’s Word last month and Erector’s from Tuesday.

What a moon today!

Great to be back out with you guys!

Rocket – the Apollo 7 astronauts’ names are; Walter Schirra, Donn Eisele, and Walter Cunningham

 

ANNOUNCEMENTS:

Bear crawls at the Bermuda triangle

THE SCENE: Cool and full moon.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH 10

cherry pickers

right over left

some of these some of those

THA-THANG:
Mosey to the Bermuda Triangle

  • 10 V ups and bear crawl to the next corner
  • 10 BBS and crawl bear to the next corner
  • 10 iron mikes and run to the 1rst corner
  • Then do nine in a set, then eight and so on down the latter.

Run to upper parking lot and split up 5 and 5 on each end.

  • running suicides.

Mosey to the flag pole and have a circle of pain everyone giving 10 excersises

  • burpees
  • merkins
  • squates
  • ssh
  • smurf jaks
  • pickle pounders
  • tempo squats
  • and others 😉

Mosey to the tennis court.

  • run to end line and bernie back, then the next to last line and bernie back etc.
  • Bear crawl to end

COUNT-OFF & NAME-O-RAMA
tagged —–>
CIRCLE OF TRUST/BOM:
Provers 16:9

The heart of man plans his way,
    but the Lord establishes his steps.

Remember the Lord is in control

 

Being Content

THE SCENE: 47 degrees & beautiful today…no gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Mosey

THA-THANG:

McWherter Parking Lot (Light Pole to Light Pole)

  • PAX will run to each parking stripe and do various exercises from light pole to light pole
  • Early finishers will plank or Al Gore
  • Exercises included rounds of:
    • diamond push-ups X 50
    • wide merkins X 50
    • plank squats X 50
    • merkins X 50
    • squats X 50
    • Little Baby Crunches X 100
    • Burpees X 25
    • American Hammers X 100
    • Mountain Climbers X 50
    • Donkey Kicks X 25
  • Mosey to Bagwell Center

Bagwell Center – Dips & Step Ups

  • 3 Rounds of 15 Dips and 20 Step Ups/Box Jumps
  • Mosey back to AO

MARY:

  • Flutterkicks (IC X 25)
  • LBCs (IC X 20)
  • Pickle Pounders (IC X 21)

COUNT-OFF & NAME-O-RAMA

10 HIMS at the Bootcamp & 13 HIMS at RUSH led by Edit

CIRCLE OF TRUST/BOM:

Content – In a state of peaceful happiness

I’m typically not very flexible. I’m a planner and like to be organized. This pandemic has been terrible but a blessing.

Obviously, 70,000 people in the United States have died from the Coronavirus and the numbers will continue to grow.

I can’t travel for work, I’m now a home school teacher so I have learned to be more flexible and patience.

Last night, we tried to order Mexican food for Cinco de Mayo and couldn’t get through to anywhere so we decided to go to Taco Bell. All Taco Bell’s were packed!  We ended up getting our daughter Chick Fil A & my wife and I ordered wings from Wild Wing Café. We rode around listening to music and realized it was the first time the three of us had been in the car together for more than a month!  It was a great night.  We had fun and I felt blessed that we had food on the table.

Our youngest daughter, Alex, was going to Illinois for a week but my wife’s cousin, Mary, called last night that she and one of her sons have the Coronavirus. They’re sick but not feeling too bad. So, Alex isn’t going to Illinois next weekend but we’re hoping sometime in the next couple of months to see her cousins. I was honesly looking forward to a week without homeschooling so I could work a bit. However, that’s not in the cards so I’ll suck it up and just appreciate that I have a healthy daughter and enjoy the time I have with her and pray she will enjoy our time together and eventually get to visit her cousins in Illinois later this year.

Phillippians 4:11-13 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN: 

It was good to be on Q but no F3 for a couple of months & me travelling so much over the last 6 months definitely made me a little rusty on leading the Warm-O-Rama & BOM.

ANNOUNCEMENTS:
MOTHER’S DAY IS THIS SUNDAY – TAKE CARE OF THE MOTHER’S IN YOUR LIVES