F3 Knoxville

Deck of Pain V

✔ THE SCENE: 75 and a little muggy

✔ F3 WELCOME & DISCLAIMER – check check 1 2 1 2.. is this thing on? Its free, we’re all crazy to be here at 5:30 and you should never let me lead a workout, you might die – but I’ll bring a cell phone just in case.  Iron sharpens iron. I miss and love the JUCO campus and all the HIMs at F3.  Great to be here even if Judge Judy coincidentally has a “work event” that prevents his attendance.. Slack whippings will ensue..

And when I come back for a JUCO visit I love to tour the campus.  What better way to tour the campus than with the “Deck of Pain” beatdown.  So thats what we did today.

Previous executions of the Deck of Pain:

  1. JUNE 19, 2019 https://f3knoxville.com/forgiving-the-deck-of-pain/
  2. JULY 1, 2019 https://f3knoxville.com/juco-deck-of-pain-second-installment/
  3. JULY 19, 2019 https://f3knoxville.com/deck-of-pain-iii/
  4. DECEMBER 13, 2019 https://f3knoxville.com/jailbreak-tour-emmanuel/

✔ WARM-O-RAMA:

  • 10 SSH
  • 5 burpees
  • 10 Cherry Pickers
  • 5 burpees
  • 10 Windmills
  • 5 Burpees
  • 10 Imperial Squat Walkers
  • 5 Burpees

The Thang:  The Fifth installation of the Deck of Pain

Each HIM takes a turn choosing one card from the 16 different exercise location cards.  The card is read outloud and once everyone hears and understands where and what it is then we ALL  Jailbreak sprint to that location and we all do the exercise.  When about the 3rd to the last person gets finished with the exercise then they start a 30 second count down. When 30 seconds is up, the next HIM chooses a card from the deck. And repeat until clock runs out.  Here are the cards:

  1. 2 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Rec Center Pull-ups
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 3 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 1 Inner Sanctum Bear Crawl Loop
  16. 10 Maintenance Hand Stand push ups

Today we drew cards: 12, 16, 8, 7, 13, 15, 9, 2

Total exhaustion was had by all.  🙂

MARY:  Who needs Mary?

CIRCLE OF TRUST/BOM:

2 Kings 6:15 is becoming one of my favorite verses.  Read and paraphrased it a little and reminded men to not be afraid – God is on our side…

https://www.biblegateway.com/passage/?search=2+kings+6%3A8-17&version=NIV

Now the king of Aram was at war with Israel. After conferring with his officers, he said, “I will set up my camp in such and such a place.”

9 The man of God sent word to the king of Israel: “Beware of passing that place, because the Arameans are going down there.” 10 So the king of Israel checked on the place indicated by the man of God. Time and again Elisha warned the king, so that he was on his guard in such places.

11 This enraged the king of Aram. He summoned his officers and demanded of them, “Tell me! Which of us is on the side of the king of Israel?”

12 “None of us, my lord the king,” said one of his officers, “but Elisha, the prophet who is in Israel, tells the king of Israel the very words you speak in your bedroom.”

13 “Go, find out where he is,” the king ordered, “so I can send men and capture him.” The report came back: “He is in Dothan.” 14 Then he sent horses and chariots and a strong force there. They went by night and surrounded the city.

15 When the servant of the man of God got up and went out early the next morning, an army with horses and chariots had surrounded the city. “Oh no, my lord! What shall we do?” the servant asked.

16 “Don’t be afraid,” the prophet answered. “Those who are with us are more than those who are with them.”

17 And Elisha prayed, “Open his eyes, Lord, so that he may see.” Then the Lord opened the servant’s eyes, and he looked and saw the hills full of horses and chariots of fire all around Elisha.

Wanna Bet?

THE SCENE:

The epitome of fake gloom muggy, humid nastiness.

F3 WELCOME & DISCLAIMER

Welcome to F3. Fitness, Fellowship, and Faith. I am CRISPR, your Q for today. This is a free workout and you’re here on your own volition. I am NOT a professional. I do not know your injuries or capabilities, so feel free to modify as necessary. Safety is the #1 priority. Remember we are under social distancing rules, so keep your distance from others.

WARM-O-RAMA:

15x Side Straddle Hops, 10x Windmills, 10x Imperial Walkers, 7x Cherry Pickers, A little bit of this, little bit of that, 10x Rockettes

THA-THANG:

Mosey to The Bowl. Black Jack (Round 1):  Do 1 Hill Run, then 20 Gas Pumps, then 2 Hill Runs, then 19 Gas Pumps, and so on.

Mosey to steps of Admin Building. Deck of Death (4x):  When a “Flipper” gets to a station, they flip to the next card, and do the exercise (2-Ace, where J=11, Q=12, K=13, A=14).  If you’re not a “Flipper”, just do the card facing up when you arrive. If a deck has been finished, keep going until all are finished.

Mosey to field by AO. Black Jack (Round 2):  Alternate between Jump Squats and Plank Jacks.  Do 1 Squat, then 20 Plank Jacks, then 2 Squats, then 19 Plank Jacks, and so on.

Black Jack (Round 3):  Alternate between American Hammers and LBCs.  Do 1 American Hammer, then 20 LBCs, then 2 American Hammers, then LBCs, and so on.

Finish up with some Catalina Wine Mixers and a Wave of Merkins.  Do an “Obama” (4 count bear crawl with 4 merkins) back to the AO.

COUNT-OFF & NAME-O-RAMA

25 HIMs including one FNG – Furby

CIRCLE OF TRUST/BOM:

Something that’s been on my heart lately Is whether or not to keep my kids home this fall or to send them back to school. I know this has been on a lot of people’s mind and we’re all wondering if we’re making the “right” decision.  As I’ve been wrestling with this decision I’m trying really hard to remember the lesson I learned from a book called “Thinking in Bets” by former World Series of Poker Champion Annie Dukes.

Essentially, we all confuse DECISIONS with OUTCOMES. For example, many of us know a guy who always buys his wife flowers remembers every birthday and anniversary shows up for all their kids’ events and provides financially and emotionally for his family, but ultimately winds up in a divorce.  Does the outcome of a divorce mean that his behaviors bad decisions just because they resulted in a bad outcome?

In her book, Annie Dukes describes the difference between, decisions and outcomes in a poker example. Imagine going all in because you’re holding 4 Kings, but then on the River card the guy across from you backs his way into a Straight Flush and wins the pot.  Was going all in with 4 Kings a bad decision just because it ended with a bad outcome?

I’ve used the phrase “make good decisions”, but how do you do that? Annie Dukes suggests one way to make better decisions is simply to ask, “Wanna bet?”

Consider this…  Every F3 workout ends in a “Name-o-Rama” where we give our birth name, age, and F3 name. At the end of every workout I say my birth name is “David”. But, if I said, right now, “Wanna bet $100 my birth name is David?”  How does that change what you previously knew to be absolutely true?  I guarantee you’ve already started questioning yourself. Maybe my name is Andrew David Smelser, III and I just go by David as not to be confused with other family members?

By just asking that simple question “Wanna bet?”  You’ve gone from knowing something with 100% certainty to something less than 100%. And, now that you’re less than 100% certain your brain can accept new information, options, and possibilities to come in which allows you to make better decisions.

I encourage us all to ask ourselves, “Wanna bet?” and to know things with less than 100% certainty so we can make better decisions for ourselves and for those around us.

GBED: Get Better Everyday

THE SCENE: Warm, clear, 75 degree July morning with high humidity.
F3 WELCOME & DISCLAIMER

Still not a professional…nor a doctor

WARM-O-RAMA:
We started off with 15 SSH, followed by 8 Cherry Pickers, and 20 LBAC. We then moseyed the little loop where we stopped for a few merkins (10) and squats (10)
THA-THANG:
Station 1

  • 15 Thrusters
  • 5 3-count CMU merkins
  • 15 dips
  • Melungin to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 2

  • 10 Body Builders
  • 20 Curls
  • 4-count CMU flutterkicks
  • CMU bear crawl to cone and back (10m)
  • Repeat circuit 3 times, melungins twice
  • Little lap

Station 3

  • 10 Mr. Spectaculars
  • 15 CMU bent Rows
  • 10 CMU swings
  • sprint stairs
  • Repeat circuit 3 times, stairs twice
  • Little lap

 

MARY:

We held plank til everyone was reunited, then proceeded to do a merkin circle, where each member did 3 merkins before running around the plank circle. After completion we did the same with 3 burpees. The final 30 seconds was spent doing 4 count flutterkicks

COUNT-OFF & NAME-O-RAMA
16

Avocado, Espy, Hammy, Hellbender, KY, Moses, Napster, Palmetto, Postpone, Snorkel, Swerve, Taco, Tonka, Veep, Woodshack, Tank

CIRCLE OF TRUST/BOM:
Benjamin Disraeli and William Gladstone were two prominent British politicians in the 1800’s, but bitter rivals. A journalist had dinner with both and commented how Disraeli ‘made her feel like the most brilliant woman in all of London’. Disraeli was an effective leader because he possess charisma and could bring out the best in people

‘The greatest good you can do for another is not to just share you riches, but to reveal to him his own’
MOLESKIN:
Due to poor explaining, a select few got extra melungins in. Kudos to them for over achieving!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Revisiting the backbone

THE SCENE: 72 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers 5 count

plank for 30 seconds

squats 20 count
THA-THANG:
Mosey to Matterhorn doing some work along the way.

  • 5 burpess at first light pole
  • lounge from second light pole to end of gaurdrail
  • bottom of Matterhorn pair up
  • partner one does exercises as the other runs to the backbone and completes 10 Pull ups and runs back
  • 100 merkins
  • 200 squats
  • 300 v-ups
  • Wait for the 6 as the teams do man makers till the 6 is up

After completing we run up to the backbone.

  • Partner one runs up to the second light pole as the other does man makers then it’s their turn.
  • After two rounds we mosey to the bottom of the rock and run the steps.
  • mosey back to the AO
  • Lunge from star of gaurdrail to the 1st light pole.
  • jail brake to the AO

MARY:

  • revers pickle pounders 15
  • pickle ponders to time.

COUNT-OFF & NAME-O-RAMA
check and welcomed FNG Troller!
CIRCLE OF TRUST/BOM:
Gentle and lowly by dane ortland, I would recommend this book! It’s been a balm to my soul. here is a quote I wanted to read today but didn’t have time.

“We cannot present a reason for Christ to finally close off his heart to his own sheep. No such reason exists. Every human friend has a limit. If we offend enough, if a relationship gets damaged enough, if we betray enough times, we are cast out. The walls go up. With Christ, our sins and weaknesses are the very resumé items that qualify us to approach him.”

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
bring cloths for mend house thursday for Mayberry to pickup.

GRACE AIN’T CHEAP: BETTER GET TO THE ATM

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers IC  x7, Windmills IC x7, Shoulder Taps IC x15, Tempo Merkins IC x10, Merkins OYO x10, Imperial Walkers IC x10, Tempo Squats IC x10, Squats OYO x10
THA-THANG:
MOSEY to “ATM,” Rinse and Repeat for 2 miles.

  • ATM 1 – Shoulder Taps IC x15, Tempo Merkins IC x10, Merkins OYO x10
  • ATM 2 – Imperial Walkers IC x10, Tempo Squats IC x10, Squats OYO x10

We mosied around campus stopping at “ATMs,” rotating between the two ATMs above for 2 miles.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
15 Strong

CIRCLE OF TRUST/BOM:
Grace is costly.  It cost you your SIN.  Jesus said, “If you love me, you will obey my commands.” John 14:15.  Don’t live with “cheap grace,” the kind that leads to “cultural Christianity” and ultimately separation from God in the next life.  The Cultural Christian is the one who says they believe who Jesus says he is, they go to church, and they maybe even study God’s word – but they live a different life, one full of unrepentant sin and an unwillingness to turn from it.  In other words, from an objective standpoint, if you look a their life, there is zero evidence they have true, saving faith.  They honor God with their lips but their hearts are far from Him.  The Bible warns against leading that type of life.  Grace is expensive in that God calls us to repent and turn from our sin, which in our natural state, we love.  Men, if you are living in unrepentant sin, let TODAY be the day you put that to death!

MOLESKIN:
The last stop was at a real ATM machine at the Regions Bank – can’t plan it better than that.

ANNOUNCEMENTS:
Clothing collections for Mend House.