F3 Knoxville

Turf in your Turf

THE SCENE: Cool and a little damp
F3 WELCOME & DISCLAIMER done
WARM-O-RAMA:
Warm up mosey towards rail road tracks with leg burner every 30secs
10 squats
10 lunge (r/l = 1)
10 jump squats

Cross tracks carefully

Mosey to rock pile in corner of parking lot. Select two coupons to bring with you.
Mosey to soccer field. Stopping every 30 seconds for arm blaster
10 curls
10 front raises
10 tricep ext

THA-THANG:
On soccer field – Coupon bear crawl to mid field – Drop coupon and 80% sprint to other side

10 squats
10 lunges (l/r = 1)
10 jump squats

80% sprint to mid field pick up coupon and bear crawl to other end line

Carry coupon over head length of field at a 50% sprint – Drop coupons and complete:
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

Carry coupon over head length of field walk to 50% sprint – Drop coupons and complete
5 burpees
10 bbs
4 burpees
10 bbs
3 burpees
10 bbs
2 burpees
10 bbs

and just for giggles –  tunnel of love to each PAX crawled through three times

Mosey back to rock pile to drop coupons
Mosey back to AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Impostors are preoccupied with acceptance and approval. Becuase of their suffocating need to please others, they cannot say no with the same confidence with which they say yes. And so they overextend themselves in people, projects, and causes, motivated not by personal commitment but by the fear of not living up to others’ expectations.
***Impostor is the authors term for the false self that we portray to the world around us.
Brennan Manning – Abba’s Child
MOLESKIN:
2nd breakfast anyone?
ANNOUNCEMENTS:
Q 101 this saturday

Morristown launch in April

Never been in the Big Ball

THE SCENE: 45* and despite the forecast, no rain.  Not sure if I was actually awake or if it was all a dream…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH
Iron squats
Seal claps
Merkins
Imperial walkers
THA-THANG:
Collect everyone’s keys/phones and mosey out of the start point along the sidewalk adjacent to the convention center, until reaching the Big Ball.  Pause in the shadow of the Big Ball for a set of leg blasters, where Swanson and myself surprise a few by saying we’ve never been in the Big Ball.  To recover from the shock, we blast our legs.  No rest in between: 10 tempo squats in cadence, 10 lunges on four count in cadence, 10 jump squats OYO.

Continue mosey up the stairs beside the Big Ball for descending ladder routine.  I’d planned for rain but was sick of the garage and amphitheater so we moseyed to the overhang on the corner of Clinch Ave and Henley St.  Work your way down the list until you complete the last exercise, then run up the stairs, across the pedestrian bridge across Henley St, and return.  Rinse and repeat removing the lowest number exercise each time through.  Oh yea and touch every stair up and down the stairs.

  • 10 merkins
  • 9 squats
  • 8 sit ups
  • 7 OH claps (4 count)
  • 6 jump lunges (left right = 1)
  • 5 burpees
  • 4 V ups
  • 3 side lunges (each leg)
  • 2 tuck jumps
  • 1 SSH

After about five iterations for the jack rabbits and four iterations for the Clydesdales I polled the audience: Continue through the list until we all complete the ladder, or move on to something else fun.  A reluctant few finally spoke up and said move on, so we did.  Everyone grabbed their laundry and we moseyed back down the stairs beside the Big Ball and underneath where we’d done leg blasters.  I am trying to get some guys to VQ soon, so I took the opportunity to let them lead.  We all did 5 pull ups on the beams, then met out front.  I’d call out someone and ask them to pick an exercise, and lead us in 10 reps of it.  Went something like:

  • 5 pull ups
  • Swanson – led 8 count bodybuilders
  • 5 pull ups
  • Postman – led plank jacks
  • 5 pull ups
  • Walrus – led SSH
  • 5 pull ups
  • Huffy – led V ups

After Huffy finished everyone just assumed 5 pull ups, but I told them to grab their laundry and mosey as we were getting short on time.  Once we crossed WFP Drive onto the sidewalk, told everyone to give it all they had on the sprint back.

MARY:
10 sit ups OYO
Flutters
10 sit ups OYO
American hammers
COUNT-OFF & NAME-O-RAMA
12 including 1 FNG: Swanson, Postman, Huffy, Walrus, Jenner, Half Caff, Bubble Wrap (FNG), Dovetail, Passport, G6, Backdraft, Abort (QiC)
CIRCLE OF TRUST/BOM:
Victor Frankl quote from Man’s Search for Meaning: “Love is the only way to grasp another human being in the innermost core of his personality.  No one can become fully aware of the very essence of another human being unless he loves him. By his love he is enabled to see the essential traits and features in the beloved person; and even more, he sees that which is potential in him, which is not yet actualized but yet ought to be actualized.”

Amazon spoke on Saturday about focusing on helping someone else when you’re struggling and in doing so you tend to forget your own pain.  This quote takes that a step further and says that by learning to love our brothers, we truly find and can admire their gifts.  And by realizing those traits in others, we also discover our own potential.
ANNOUNCEMENTS:
Q101 this Saturday, possibly cancelling Big Ball workout to join.  Half Caff has another shirt design which is nearly ready, look for shirt order link soon.

7’s at the icearium acclivity

THE SCENE: Cold, clear, beautiful
F3 WELCOME & DISCLAIMER – completed and added inexperienced
WARM-O-RAMA:

15 SSH

10 Baby Arm circle forward and backward

Lap around parking stalls

10 cherry pickers

10 windmills
THA-THANG:
Mosey to top of top of South Watt Rd – icearium hill stopping along the way to do

20 BBS, 10 side crunch left and right

  • stop and exercise at MBLP field #2
  • stop and exercise at MBLP filed 3
  • stop and exercise at baseball field along Watt Rd.
  • stop and exercise at liqour store parking lot
  • stop and execise at top of S. Watt Rod. acclivity

7’s from top of acclivity to retaining wall at base Burpee’s at top and imperial Walker at base (had to modify on 4th 5th and 6th run by decreasing distance to path and then light pole and then sign post – killer hill)

Mosey to MBLP field #3

Using the penalty box do merkins at each corner and traverse using different method between corners …

  • corner 1 – 20 Diamond merkins  – side shuffle to corner 2
  • corner 2 – 20 ranger merkins – lunge to corner 3
  • corner 3 – 20 wide merkin – broad jump to corner 4
  • corner 4 – 20 peter parkers – tunnel of love to corner 1 (lots of mumble chatter…)

Mosey back to AO

MARY:
Judge Judy led a flutter kick to 50 for about 90 seconds
COUNT-OFF & NAME-O-RAMA
Judge Judy, Cornhole, Frosty, Biscut, Bartman, Mayberry, Swirlie, I-beam, Mustard, La-Z-Boy, Butters, Driftwood

CIRCLE OF TRUST/BOM:

Nothing special other then you group of HIM, your contagious and prove everyworkout that we can go beyond our own limits – many thanks for always pushing one another

MOLESKIN:

That was much harder in the field then on google earth and paper – way to go men, you crushed it like no one else could have!

ANNOUNCEMENTS:
Pull-up bars Saturday at the Dog pound

Gritty Tenderness

THE SCENE:

45 degrees, a little drizzly, before sun-up. Just like the gritty like it.

F3 WELCOME & DISCLAIMER

Was 30 seconds late to q-ing my own q… Oh the shame. Wanted to get the packaging tape gun to tape the cheatsheet to my forearm. Didn’t end up using it.

WARM-O-RAMA:

  • SSH
  • Cherry Pickers
  • Windmills
  • High Knees with Burpees

The Thang: Lots, Walls, Rails and Rocks

Starting in a line facing the wall but on the opposite of the parking lot from the wall.
All the traveling exercises progress towards the wall. Unless otherwise specified all exercises are 4 count.

  • 5 Burpee Broad Jumps
  • 5 Merkins
  • 5 Frog Jumps
  • 5 Diamon Merkins
  • 5 Inch Worms
  • 5 Werkins
  • 5 Lunges
  • 5 Plank Jacks
  • 5 Imperial Squat Walkers
  • 5 Pickle Pounders
  • 5 Broad Jumps
  • 5 Shoulder Taps
  • 5 Reverse Lunges
  • 5 Peter Parkers
  • 5 Bear Crawls
  • 5 Plank to Elbows
  • 5 Crab Walks
  • 5 Mtn Climbers
  • 5 R Bear Crawl
  • 5 Parker Climbers

At the Wall – Everyone get a CMU

  • 5 Curls
  • 5 Step Ups
  • 5 Presses
  • 5 Rocky Balboas
  • 5 Triceps
  • 5 Step Ups
  • 5 Thrusters
  • 5 Step Ups
  • 5 CMU Burpees

Bear crawl in a line up to Guard Rail. At the Rail

  • 10 Dips
  • 10 Dirkens
  • 10 Irkens
  • 10 Pick Pounders – Inclined
  • 10 Dips
  • 10 Dirkens
  • 10 Irkens
  • 10 Reverse Pickle Pounders (aka – Baby Makers)

Pick up two rocks

  • 10 Baby Arm Circles
  • 10 Seal Claps
  • 10 Overhead Seal Claps
  • 10 Baby Arm Circles Backwards
  • 10 Thors
  • 10 Star Toe Touches
  • 10 Dead Bugs

Mosey back to far corner of Parking Lot to start sequence again but this time with added Mosey to next Island destination as we Zig Zag through the parking lot Islands

  • 5 Burpee Broad Jumps
  • 5 Merkins
  • 5 Frog Jumps
  • 5 Diamon Merkins
  • 5 Inch Worms
  • 5 Werkins
  • 5 Lunges
  • 5 Plank Jacks
  • 5 Imperial Squat Walkers
  • 5 Pickle Pounders
  • 5 Broad Jumps
  • 5 Shoulder Taps
  • 5 Reverse Lunges
  • 5 Peter Parkers
  • 5 Bear Crawls
  • 5 Plank to Elbows
  • 5 Crab Walks

Finish off with 15 Burpees with CMUs at the Wall.

MARY:

50 Freddy Mercuries

CIRCLE OF TRUST/BOM:

Grit & Tenderness – Grit by itself does not make a man. The Holy Spirit in us calls us higher. It calls us to a more complex and mature “High Impact Man”. A man that contains not only Grit but also tenderness and sensitivity. Sometimes these “goals”, “values” seem to be at odds with each other. How can I be a man of grit if I’m tender all the time and super sensitive to everything and everyone? How can I perform and compete in this EXTREMELY competitive and stressful – dog eat dog – extremely judgmental world if I’m not 100% Grit? It might just be impossible without the infinite spirit of God within us helping us. Today allow Him to reign you in when your Grit is too tough on others. Today allow Him to give you the grit to show up when you said you would and do what you said you were going to.

You are off to a great start – Your grit got you here before the sun in the cold and wet to push your body. Now don’t forget that counter-intuitive sensitivity you are to have towards others. Others might mislabel you as ALL grit or A**hole. Conversely others may mislabel you 100% weak and a push over. Do not listen to the labels. You know you are an infinitely more complex human being possessing endless amounts of gritty strength from the Lord of Hosts, and an infinite resource of tenderness to draw upon.

Lean on Jesus – He will help show the world how His amazing men can perplex the world with the combination of two contrasts.

ANNOUNCEMENTS:
    • 2-27-2020 This Thursday – New AO Christening at the Vatican – OTB – @ 5:30 –

The Vatican – F3 AO

9245 Fox Lonas Rd NW, Knoxville, TN 37923

    • This Saturday – F3Knoxville TRUEbadours: February 29

Growschool/Q101 next Saturday

F3Knoxville TRUEbadours: February 29
If you have not yet Qd and are interested but not sure how or you just want to fine tune your abilities Check this out. Our first F3 Knoxville Truebadours Convergence Q (Q101 + GrowSchool) will happen on Saturday, February 29th 7:00a, at the Asylum AO. Steam along with other F3Knox HIMs will be leading the charge. If you have questions please reach out to Steam or Abscess.

https://docs.google.com/document/d/10CRLbXnehi2RDX1Ep3mnOUtBpp8OLIV0J7nulIvlNQM/edit?usp=sharing

  • March 28, 2020 F3 Knoxville Convergence @ JUCO

Home Again

THE SCENE: 42 degrees F, 60% humidity, light drizzle at the end
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, Arm circles, Merkins, Low plank, Cherry pickers
THA-THANG:

Two workout areas set up about 40 ft apart.

Start by doing the following 7 exercises.

Merkins x12, Peter Parkers x12, WWII Sit-ups x12, Inverted Pull-ups x12, Dry Docks x12, Step Ups x12/leg, Dips x24

Lunge to the second station and perform the following 7 exercises with a CMU.

Bent Rows x12, Curls x12, Upright Rows x12, Thrusters x12, Triceps Extension x12, Lawn Mowers x12/arm, Russian Swings x12

Run 1/3 mile on the AO trail stopping midway to perform 3 burpees.  Return to AO, lunge 40 feet, and repeat sequence until “Recover” is called.

MARY:
Flutter kicks, Box cutters, LBC’s
COUNT-OFF & NAME-O-RAMA
12 HIMS, no FNGs
CIRCLE OF TRUST/BOM:

The BOM centered around the 4 points of this article with hopes that each HIM will read, absorb, and dwell on the entire piece.

THE DEATH OF DECENCY IN THE AMERICAN MIND

It used to be easier to be a “decent” person. It was easier to come to the end of a life imperfectly lived, in which mistakes were made and convictions shifted through different phases, without being labeled a bad human being. We used to be allowed to think wrong things until we figured out better ways to think. It used to be permissible to say the wrong thing, to do something stupid, to hold a belief that was different from our neighbor’s, without being written off as hopeless, vile, or worthless.

These days, something as benign as leaving a shopping cart in a parking lot or putting a dog in the backyard is enough to make Americans despise each other. It seems that the era of general agreement about what makes a person “good” is over. Can we expect to see funeral crowds dwindling because, in our ultra-sensitivity, in our refusal to see beyond a careless word or deed, in our determination that any belief that contradicts our own is indecent, we will no longer allow people to be honored for the good that God accomplished through their imperfect lives? Are vitriol and mistrust the new languages of humanity in this nation?

It appears so.

How can people who live in the same country have such different and clearly defined ideas of what makes a person “good” or what makes a life worthy of honor? How is it possible that even two people who both claim to be applying Scripture can be so oppositely situated on moral issues?

And, maybe more importantly, what are my responsibilities as a follower of Christ in a time when decency seems completely arbitrary? What are the social standards that “good” people adhere to? Who decides? And how much should I care?

I can’t control how people think, how they speak, or what they think of me. But, there are a few things that I can remember that will make me a better and more God-honoring participant in the culture.

1. No one is good. (Romans 3:10)

The whole concept of “good” people is a secular one. The Bible clearly tells us that we are all bad, much worse than we care to admit.  Maybe it’s time to stop being so shocked when people prove that we are all the sinners that God tells us we are. Goodness is a fruit of the spirit, not a righteousness scale-tipper. If there is any good in me, it is from God alone, and not something that I should try to take credit for.

2. The Bible is my authority, not the culture. (1 Thessalonians 2:13)

I shouldn’t get my instructions about how to live a godly life from politicians or movie stars or bloggers. If I am living according to Scripture, I will see the world differently, and that means I will sometimes be misunderstood and considered prudish, judgmental, out of touch, and irrelevant, even by some in the church. I have to learn to be okay with that. Biblical convictions shouldn’t hinge on the approval or disapproval of those who don’t share my worldview.

3. I should live to please God above all. (Galatians 1:10)

As much as I would love to come to the end of my life and hope that people have good things to say about me, my aim is to please God and obey Him, even if it costs me the good opinions of some. Not everyone I know will appreciate or respect my viewpoint, especially given the current hatred of certain biblical ideals. Am I willing to be labeled by the world so that I can hear “Well done, good and faithful servant” from my Lord?

4. As far as it depends on me, I should live at peace with everyone. (Romans 12:8)

It is possible to live a quiet life and still stand on biblical truth. Sometimes we are called to be quiet and sometimes we are called to be voices crying out in the wilderness, but we are never called to be cruel.

It’s easy to get caught up in the desire to please people. It’s difficult to be THAT person–the one who is saying unpopular things and holding to unpopular beliefs. Yet, didn’t Jesus tell us that we would have trouble in this world? Didn’t He promise that this faith would bring division? For a long time American Christians coasted along, enjoying a culture that said decent human beings lived according to the Bible. Things are different now. Now we will be called wicked for believing God’s good commands. We will be called good if we reject parts of Scripture that conflict with the culture. I guess the question we all have to ask ourselves is this: are we willing to accept the label “bad human” for the sake of the gospel, knowing that living to please the Lord is choosing to be despised by the world?

“And you will be hated by all for my name’s sake. But he who endures to the end will be saved.” Mark 13:13

MOLESKIN:
Several fighting cancer including Snorkel’s father-in-law, Fin’s co-worker, and Dreamer’s dad.  Praying for Chaucer’s mom in her personal battle.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.