F3 Knoxville

Team 1 vs. Team Kill

THE SCENE: Dry, around 25 degrees, sunny by the end of the workout
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 25, Baby Arm Circles x 10 forwards and 10 backwards, Shoulder Taps x 10, Tempo Squats x 10, Cherry Pickers x 5
THA-THANG:
We split into two teams of three, Team 1 and Team Kill. Each of the following exercises was a team competition and the winner of each workout got to choose an exercise for us all to do afterwards

  • Sunsphere: Best two out of three; Everyone on each team would do an exercise at the bottom of the stairs while one person from each team ran to the top of the stairs, did 10 reps of an exercise and ran back down. then the next person on the team would go, first team to finish won. First round was holding a plank at the bottom with 10 merkins up top, second round was holding an Al Gore at the bottom with 10 Cobras up top. Team Kill won the first two rounds and chose to do 10 pull ups
  • Under the Bridge below Clinch: Everyone held a wall sit while one person from each team bearcrawled across to the opposite wall and backwards bear crawled back, then the next person went. Team 1 won and chose to have everyone do shoulder taps in a plank while one person at a time ran around the wall
  • Amphitheater: Best two out of three; Everyone on each team would do an exercise at the bottom of the stairs while one person from each team ran to the top of the stairs, did 10 pull ups/inverted rows and ran back down. then the next person on the team would go, first team to finish won. First round was dips at the bottom with 10 pull ups up top, second round was incline merkins at the bottom with 10 pull ups up top, third round was box jumps at the bottom with 10 pull ups up top. Team 1 won and chose to do a ring of fire of boat canoes
  • Bridge over Cumberland: Everyone held a plank at one end of the bridge while one at a time one person from  each team bear crawled across and held a plank on the opposite end. once the entire team was across, the whole team would bear crawl back together. First team back won. Team 1 won and chose 25 Big Boy Situps
  • Rock Pile by Neyland Dr: Each team shared a rock and tried to get the most reps of an exercise in a minute. Best two out of three. Round one was curls, two was overhead presses, three was a combination of both. Team 1 won and chose 15 partner shoulder presses
  • Then we moseyed back to the AO

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
A couple days ago one of my students mentioned learning about cascading failure, meaning one unchecked problem leads to another, which leads to another, and so on. He said he feels like he sees that happen in his own life. My initial response was to point out that that doesn’t necessarily apply to us, since we aren’t machines and not all aspects of our lives are related to one another. But then I realized that I’m currently allowing myself to experience cascading failure. I’ve been having some serious pain in my stomach, which led to me not working out for a month, which led to me not getting up early, which led to me not going to bed early, which led to me wasting time on things like TV at night instead of reading and getting good rest, which has also led to me eating less healthy, which all of this has led to me being more irritable towards others and to spending less time in the Word. Taking time off from exercise to recover is fine, but it doesn’t mean I have to give up getting up early and eating well and getting good rest. So I encouraged the guys not to allow what Paul calls “a thorn in our sides” to become a cascading failure

V(alentine’s)Q

THE SCENE:   Perfect…might have been a little cold (29F) but it wasn’t raining and it was dry.

F3 WELCOME & DISCLAIMER:   Almost nailed it but Judge had to remind me this is my VQ and I am not a professional.

WARM-O-RAMA:
Burpees, Cherry Pickers, LBAC, WWII sit-ups, Tempo Diamond Merkins.  Paused to appreciate that we were still dry after Warm-O-Rama

THA-THANG:

Headed over to the guardrail for 41 tricep dips and a musical serenade to Guardrail to recognize his 41st trip around the sun.   Mosey over to the coupon pile.   Everyone grabbed a coupon, circled up and held an air chair while I explained “Capture the Coupon”   Counted off into teams of 4 and headed over to the parking lot and each team took their corner.   Each coupon had been labeled with an exercise and number of reps before the beat down.   Each HIM did the exercise on their individual coupon and then left it behind at their base while going to attack another team’s coupon supply and bring one back to their base to perform the next exercise found on the coupon.  It was mayhem for a little while but eventually the PAX got the hang of it and their was a full melting pot of the Lexicon going on simultaneously.   It was quite a beautiful scene.   Trolley tried to only capture the burpee coupon but KickFlip perfected the cup and ball magic trick and left him with bear crawls, which was still fine with him.   It was chaos but everyone seemed to enjoy it.   Mosey back to the shovel flag and had time for one more push before we timed out.   Eye of the Tiger came over the sound waves and the PAX performed Rocky Balboas until the chorus finally came.   We dropped and did merkins during the chorus and then back to Rocky Balboas during the second verse.   Did one more round of Merkins during the second chorus and then stopped for a quick Mary.

MARY:
Did pickle pounders in cadence.   Once you reached the number of years you were married you stopped and held plank.   Curveball was our most experienced pickle pounder – still in perfect form after 25 years (I believe).  RESPECT

COUNT-OFF & NAME-O-RAMA
29 HIMs in attendance.

CIRCLE OF TRUST/BOM:
James 1: 2-4   “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”   Guardrail prayed this verse over my wife while helping stay with our children for another late night trip to the ER.   It has been on my mind ever since.   There is something about counting it ALL joy that is so beautiful but also so difficult in reality.   We all have those people in our lives that have perfected it and always have a smile on their face and you know there is nothing FAKE about it.   It is a contagious JOY that always brightens my day when I get to be in their presence.   We should all strive to live every moment of our lives with a posture towards JOY.   We can’t let the trials of the day overcome the blessings as they are always abundant when we choose to look for them.   Trials are the way God brings us closer to full dependence on Him.   It exposes the weakness in our Faith and the more we need his Grace.   We all face choices when trials come our way….turn to sin (doubting God, angry with God, turn to substance, bad relationships, etc) or submit to our inability to do it alone and the necessity of being fully dependent on Him.   In time the patience, endurance, steadfastness learned through trials sharpens our FAITH and makes us perfect and complete.    Last night my wife unbeknownst to her that I had chosen this verse to talk about said “I am so filled with JOY.  I haven’t felt this good in so many months.”  Hearing that was by far the best Valentines gift I have received in all my years and just one more confirmation of how good He is ALWAYS.   I want to thank everyone that has prayed for her and our family over the past several months,  it has been such a blessing for us all.   Let’s strive to always count it ALL joy, today, tomorrow and ALWAYS.

MOLESKIN:

Prayers for Trolley’s wife ankle and ability to see a doctor quickly.   Prayers for Commision’s friend who is recovering from an appendectomy.

ANNOUNCEMENTS:
7 HIMs joined for coffee at DD.

I heart F3

THE SCENE: Steve said 29
F3 WELCOME & DISCLAIMER Complete
WARM-O-RAMA:

Warm up mosey to the doctors office parking lot. Mosey 20-25 paces, stop and rotate between 10 of the following exercises:
Squats
Merkins (4ct)
Rockettes

THA-THANG:

5 exercises with 20 reps each, r & r until all PAX have run the length of the parking lots twice. At the other end of the parking lot will be a 65# sandbag. PAX will cling and curl the sandbag to their shoulder and toss in front of them, alternating sides ( 3 times each side)
5 repeating exercises:
Squats
Merkin, (4ct)
Lunge (20 total)
OH claps (4ct)
High knees (20 total)

Mosey two laps around the duck pond, avoid the ducks and duck crap, during the mosey PAX will complete an EMOM – 5 each of merkins, squats, burpees. After 5 of each exercise continue for the remaining time left in the minute running the lap. 10 count rest after each run.

Mosey to the Regions Bank parking lot. Where there will be coupons. Complete 10 reps of each exercise in order 1-11-1

Curls
Squats
Chest press
Front raise
Tricep ext
Lunge (10 total)
KB swings
Bent over rows
Bench press
Flutter kicks with coupon OH
Burpee press

MARY:
burpee pyramid. Start with 1 burpee and build to 5 and then back down to 1, quick 3 count between each round
LBC – 25 on 4 count
Boat/Canoe with over head claps and flutter kicks

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Our controlled frenzy creates the illusion of a well-ordered existence. We move from crisis to crisis, responding to the urgent and neglecting the essential – From Abba’s Child by Brennan Manning
MOLESKIN:

ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Shotgun Q at the Eqalixer

THE SCENE: Cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Man makers 7x

hello dollys

THA-THANG:

  • Mossy to the parking lot
    • Bear crawl to every other line and do 5 Plank Jacks
  • To the end of the spaces
  • Run to the flag pole
    • 20 Dips
  • Run to playground
    • 20 Merkins
    • 20 BBS
  • Run to dock
    • 20 Carolina Dry Docks
    • 20 box cutters
  • Run to the Bermuda Triangle
    • Bear Crawl to the first corner
    • 20 plank Jaxs
    • Crawl Bear to the second corner
    • 20 V ups
    • Bear Crawl to the third corner
    • 20 Squats
    • Do it again!
  • Run to flag pole pick up Blue Falcon
  • BLUE FALCON Till Time

MARY:
Stipped lead us in bbs

Training wheels lead us in Imperial squat walkers

 

COUNT-OFF & NAME-O-RAMA
stripped, stretch, Training wheels, Ribbed
CIRCLE OF TRUST/BOM:
Make Valentines Day the normal in your marriage, not the exception.

 

 

The Man in the Middle

THE SCENE: Cool. low 40s, cloudy
F3 WELCOME & DISCLAIMER Check
WARM-O-RAMA:

-20 Side Straddle Hops (4-ct), IC

– 10 Cherry Pickers (4-ct), IC

– 10 Windmills (4-ct), IC

– 20 Tempo Squats (4-ct) IC

– 10 Rockettes (4-ct) IC

THA-THANG:

MOSEY to pavilion by northern ballfields:

  • AIKEN LEGS! 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward)

MOSEY to Big loop parking lot south of ballfields:

  • Catch Me If You Can!
    • Partner #1 Bernie Sanders, Partner #2 does 5 of the exercise then sprints to catch Partner #1. When he does, they reverse rolls.  We will run around the parking lot 4 times doing the following exercises:
  1. 5 American Hammers (2-ct)
  2. 5 Burpees
  3. 5 Gas pumps
  4. 5 Bobby Hurleys

MOSEY to where the path intersects the perimeter trail.

  • 20 American Hammers 4-ct, IC

MOSEY to base of Cardiac:

  • Cardiac 25’s:
    • Run to first turn and back. At bottom do 5/20, 10/15, 15/10, 20/5 of:
      • Mountain climber (2-ct) and LBCs

MOSEY to top of the hill by benches.

    • 20 American Hammers 4-ct, IC

MOSEY to parking lot across from AO

  • Need to get warmed up for Valentine’s day, so… BUCK 25’s!
    • Start at the X.  Karaoke to curb to the left. 10 Pickle Pounders/10 Pickle Pointers
    • Run back to X, Karaoke to right curb. 10 Pickle Pounders/10 Pickle Pointers
    • Run back to X, Bernie Sanders backwards to the curb. 5 Pickle Pounders/5 Pickle Pointers
    • Sprint forward to far curb. 100 Side Straddle Hops (single count). Yell out victoriously and with passion:  “BUCK 25!!”

MARY:
1.5 minutes of heart-shaped leg lifts.
COUNT-OFF & NAME-O-RAMA
14 strong
CIRCLE OF TRUST/BOM:

The Man in the Middle

During the last workout, Lillydipper and Steam were co-Qs, and gave their perspectives of F3 coming from a guy in his 20s, who was just starting out on his post-college life and correcting the course a little bit from some challenging times, and a guy in his 60s who has found renewed vigor in the workouts and benefits of male companionship.  So I thought I’d add to that and share a bit about what F3 has meant to me, a guy of 47 years, whose age is about in the middle of those two HIMs.

My first F3 workout was in late January, 2018, but F3 for me actually started January 1, 2017.  I’m not big into New Year’s resolutions, but I always start the New Year off with prayer and meditation about what I would like to get better at or improve in my life in the coming year.  That year, I identified two things that were of importance to me: 1) achieve a higher level of physical fitness, and 2) develop a closer and more meaningful relationship with God.

I felt #1 was necessary because I was at that age when some of your physical abilities start to wane.  Hey, it happens.  The sports that had always provided me with such joy and pride, as well as being an outlet for my competitive nature and keeping me fit, were becoming more and more frustrating for me, and injuries were becoming more common; thus, I stopped participating in them as much as I used to.  Consequently, my fitness and strength started to diminish.  I freaking HATE running (unless it’s up and down a basketball court, soccer field, etc.), and although I went to the gym somewhat regularly, I no longer had that avenue for fitness that playing sports 4-5 days a week had provided.

#2 was important to me because I just felt that I didn’t have as intimate a relationship with God as I would like.  I had grown up in a wonderful church, and I enjoyed attending either my home church or my brother’s church up in Chicago when I visited, but I hadn’t landed in a church here.  I had visited or checked out a few with friends who had invited me to service at their places of worship, but none of them felt like the right match.  As a single guy, and a bit of an introvert, I found it awkward to seek out more options on my own, so I had sensed my bond with God becoming a little weaker than I would like, and I resolved to actively seek out ways to strengthen that bond.

Later that same year, I met Lillydipper at a party hosted by a mutual friend.  We started talking, found we had many shared interests, and we struck up a friendship.  He invited me to the Polar Bear Plunge Jan 1, 2018.  There I met Abscess and Jinxy.  They gave me the ol’ EH, and after making excuses a few times, I finally showed up to F3 a few weeks later.  I thought I was going to be a one and done.  I hated it.  I was embarrassed by how slow I was (I was frantically searching for escape routes shortly after just doing the WARMUP left me breathless), the lactic acid or something made me nauseous for days (I remember the guys went out for a beer and some food afterwards… I could barely walk into the restaurant, let alone summon the strength to do more than sip pitifully on my water bottle), it was miserable, dark, and cold during the workout, I hardly knew any of the guys… I clearly remember thinking, just get through this stupid thing without throwing up, and you will never have to do it again. Check. Done.  Soyonara.  Tried it.  It sucked.  Later guys.  Thanks but no thanks.

And yet… and yet…!!

Once the pain and embarrassment faded, I was able to see that F3 offered a unique answer to my prayers. Here was an avenue to better physical Fitness for sure, and the BOM at the end really struck a chord of Faith.  How could I turn my back on this gift, this opportunity?  How could I quit??  I stuck with it, and grew both physically and spiritually.  I started reading backblasts, especially the Word at the end.  Someone once mentioned to me that sometimes they get more out of the BOM than sitting in a pew at church, and I couldn’t agree more.  I love bonding and learning from guys out here who are more conversant with the Bible than I am, or hearing the non-religious messages about improvement and leadership, or just being a good person.  What I DIDN’T pray for back on that New Year’s Day, or count on with my involvement with F3, is the Fellowship.  I had had a pretty good group of friends before, but I was caught by surprise at how strong the bonds of friendship are between the brothers that meet together for F3 workouts.  There is a unique and unexpected melding of spirits that occurs when you lock shields to get through brutally challenging physical hardship together through cooperation and encouragement of your fellow brother.  Through F3, I’ve met men who I not only enjoy having a beer with, but respect immensely and seek to emulate.  I didn’t realize I was missing that in my life.  And so F3 has literally been an answer to my prayers– both spoken aloud, and in my heart but not on my lips– from that day on January 1, 2017.  I am very grateful to the men of F3, and proud of the friendship, commitment to service, philanthropy, and open and accepting community that it provides.  I am especially grateful to, and humbled by, the men of the Fake Gloom, who I have the privilege to call brothers and friends.  I look forward to the challenges, rewards, and shared times that lie ahead.  Let’s GO!!

-Pele

MOLESKIN:
Continuing prayers for Pinto, who is battling a severe illness, and for Thunderstruck and his family.  Prayers for Switchgrass, who is dealing with issues at his work.
ANNOUNCEMENTS: