F3 Knoxville

Tag: Dumpster Dive

Pre Halloween Mullets and Treats

THE SCENE: Crisp and Clear Fall Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 7, Tempo Squats, baby arm circles forward & Backward, shoulder stretches
THA-THANG:

Mosey to CMU pile
Grab 2 cmu’s, one for each hand
four corners have exercises, rinse and repeat at each corner
farmer carry between each station
corner 1 arms
25 curls
20 Alpos
15 Tri extensions
Corner 2 legs
25 Squats
20 Lunges
25 calf raises
Corner 3
25 shrugs
25 vertical bench press
10 each single arm rows from plank
Corner 4
20 dips
20 deep merkins
20 straight leg dead lift

Sparrow (11 years old) called out Cheatsheet (51 years old) for not doing a leg exercise.  Cheatsheet became animated and talked a bunch of trash.  Sparrow challenged Cheatsheet to a race, so after the workout was over, we did about a 100M sprint where Cheatsheet narrowly edged out Sparrow.  Cheatsheet was going crazy, and we reminded him that he beat an 11 year old in a race.  Good times were had by all!!!


MARY:
No time for poor Mary
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We are living in a world where God is not put first, and the world suffers from the works of the flesh.  We need to make God a priority, and exemplify the Fruit of the Spirit.
MOLESKIN:

ANNOUNCEMENTS:

A Year In The Making

THE SCENE: A comfortable mid-50’s fall morning

WARM-O-RAMA:
4ct SSH (IC) x 25; 4ct Tai Fighters (IC) x 10 – forwards and reverse; 4ct Starfish Crunches (IC) x 10; 4ct Plank Jacks (IC) x 10; Mosey to the CMU pile in the alley

THA-THANG:
A killer few rounds of fun to be had:

Before beginning the first round of pain, murder bunnies for 25 yards and then rifle carry CMU back to starting line.  Repeat murder bunnies and rifle carry between each round and to finish off the killer workout.

Round 1: Alternate between exercise 1 (CMU dead lifts) and exercise 2 (SSH’s) running 25 yards between each set of reps.  Perform 5 reps of exercise 1, run 25 yards and perform 20 reps of exercise 2, then run back to starting line.  Now perform 10 reps of exercise 1, run 25 yards and perform 15 reps of exercise 2, then run back to starting line.  Perform 15 reps of exercise 1, run 25 yards and perform 10 reps of exercise 2, then run back to starting line.  Last set perform 20 reps of exercise 1, run 25 yards and perform 5 reps of exercise 2, then run back to starting line.

Round 2: Similar 4 sets of 25 total reps.  Exercise 1 is CMU bentover rows and exercise 2 is merkins.

Round 3: Similar 4 sets of 25 total reps.  Exercise 1 is CMU squat thrusters and exercise 2 is mother earth burpees.

Return the CMU’s to the pile.

MARY:
Indian run formation to head back toward AO but start with planks instead of running.  6-man sprints to the front and resumes plank then next HIM in the rear sprints to the front – rinse a repeat as the formation inches toward the AO.  After much growing and clamoring, switch to Al Gores.  After a little more ground is gained, switch to Rocky Balboas.  Once the AO is close enough to smell it, switch to SSH’s.  Finally a jailbreak leads the PAX back to the AO just in time for a speed round of 10 SSH’s then 10 merkins back and forth in AMRAP/OYO fashion until the Q draws to an end.

CIRCLE OF TRUST/BOM:
Psalm 20:7 “Some trust in chariots and some in horses, but we trust in the name of the Lord our God.”  Election next week has many divided and pitted against each other and causing undue stress and worry.  Trust in the Sovereign Almighty and know that He is in control – no matter the results of the election.  Do your civic duty and vote, but trust God for the result.  Join me in prayer on Tuesday while others watch the polls.  2 Chronicles 7:14 “If my people who are called by my name humble themselves, and pray and seek my face and turn from their wicked ways, then I will hear from heaven and will forgive their sin and heal their land.”

 

Be Worth Imitating

THE SCENE: Nearly perfect with a nice gloomy fog rolling in at the end
F3 WELCOME & DISCLAIMER – Complete
WARM-O-RAMA:
Somewhere between 5 – 12 of the following….Cherry Pickers / Baby Arm Circles (Fwd/Bwd) / Harry Rockettes / Hillbilly Walkers Tempo Squats

THA-THANG:

Mosey to the back parking lot slowing down at the speed bumps as desgined with 5 Burpees at each bump.

Spread out across parking lot

Bear Crawl 1 space then did 1 merkin, Bear crawl 2 spaces then 2 merkins, working up to 5 spaces and 5 merkins then back down to 1 – BBS waiting for the six

Lunge 1 space / 1 Bobby Hurley / Lunge 2 space / 2 Bobby Hurley – work up to 5 then back down to 1 – scissor kicks waiting for the six

Lazy Dora – Battle Buddy Up

100s – Partner 1 does Shoulder taps while Partner 2 holds plank – alternate at 25 reps; run a lap around parking lot (approx .25 miles) at 100 reps

200s – Partner 1 does LBCs while Partner 2 does a 6in leg hold – alternate at 25 reps – lap at 100 and 200 reps

300s – Partner 1 does Squats while Partner 2 holds Al Gore – alternate at 25 – lap at 100 and 200 and 300 reps

Mosey over to Circle with St Patrick

10 dips / 10 inclines / 10 declines / 10 box jumps – run to end of parking lot and repeat, PAX got around 3 cycles before Recover was called and Mosey back to the flag.

MARY:
Finished up with some Hello Dollys

COUNT-OFF & NAME-O-RAMA
12 HIMs

CIRCLE OF TRUST/BOM:

It was a year ago this week that I attended my first F3 workout at JUCO on Guardrail’s VQ.   I came to show support to a friend fully knowing that 5:30a workouts and me weren’t going to happen.  In fact, I am pretty sure I showed up 5 minutes late and missed the only part of the workout I could do.   Well fast forward a year and now I can’t sleep past 4:45a on a Saturday.   So annoying, but such a blessing.    Nonetheless, as had been said many times the workout is what gets a guy here but it’s the fellowship and faith component that keeps them coming.   That is true for me and hopefully many of you two.   Reading Phillipians 3 – full of great wisdom but it was versus 17 that really reminded me of how important F3 is to me.   Paul speaking…”Brothers, join in imitating me and keep your eyes on those who walk according to the example you have in us.”   Through this time, my appreciation for community and being surrounded by other godly men has grown deeper and deeper.   I need it just like I need water and sunshine.   Just like we need each other to push and motivate us through a workout, even more I need that daily inspiration and Christ-like examples in my life that each of you represent.   I love seeing all the 2.0s in the pictures from Shamrock as the example you all set for these young men is making a difference.   There are so many men out there that need a community like F3.   Men living in isolation and despair, with hope so far in the distance.   It has been great to see Shamrock grow so quickly.   I encourage each of you to keep reaching out to those in need and being someone worth imitating.

Repeating the Word

THE SCENE: About 60 or so and clear. Not a pool in sight.

F3 WELCOME & DISCLAIMER: I’m not a professional. COVID distancing. Cell Phone ICE. Repeat of my VQ (small modifications)

WARM-O-RAMA:
All of these are OYO but started by the Q:

3 x Inchworms forward (moving arms only)
3 x Inchworms backward (moving legs)
3 x Toe Touch Squat and Reach (3 each arm)
3 x Werewolf (downward dog to upward dog back to downward dog = 1 rep)
3 x Stationary lunges forward (3 each leg)
3 x Stationary lunges left
3 x Stationary lunges right
3 x Stationary lunges backward (3 each leg)
3 x Merkins (hold plank)
3 x Diamond Merkins (hold plank)
3 x Wide Merkins (hold plank)
5 x Tempo Merkins (recover)

THA-THANG:
From the AO to Freshman Hill past the coupon pile, Double Applesauce (aka 2-column) Falling Indian Run doing Burpees until you reach the back of your line and fall in.

Individual Competition: Exercise then Mary
33 of each of the following and once done do the corresponding Mary exercise until the Q calls recover:

Exercise F3 Name Mary until Q calls done
Lunges touch ground w/hands El Capitan Pickle Pounders
Down dog to up dog Werewolf Freddie Mercuries
Burpees Burpees BBS
Starters (like Monkey Humper but the toe of one foot is directly behind the heel of the other). Do 33 each leg forward N/A LBC

Team DORA Competition: (teams of 3 were did not turn out as well as it did last year)
1 person running or at Station 1 / 2. Rotation is as follows:
Station 1, run up the stairs and back down to Station 2, Station 2, run to Station 1

Variations
Station # Base Exercise 1st Rd 2nd 3rd 4th
1 Squats Parallel Below Parallel Pistol Quarter
1 Stationary Lunge Forward Left Right Backward
2 Merkins Normal Diamond Tempo Wide
2 CMU’s Colt ’33’s OHP Tricep Extensions (Bent Over) Rows

I said this last time but I really mean it for Team Dora – next time we do Team DORA I’ll probably still have 2 stations but more reps per exercise and maybe fewer exercises at the station and/or variations, writing it out linearly what each team should do. All feedback is still welcome!

Repeat Double Applesauce Falling Indian Run(Do-ah-diddy variation)  but you can fall off and just get in at the back of the line. S/O to Erector for pushing it and doing burpees the whole way back which encouraged me to do some too!

MARY:
One dealer’s choice – Dart Gun led about a million (okay actually 30) hello dolly’s and the Q led 18 LBC’s (both IC) until the 6:15 alarm sounded on my watch.

COUNT-OFF & NAME-O-RAMA

19 PAX. No FNG’s but welcome Dumpster Dive from Shamrock!

CIRCLE OF TRUST/BOM:
I cannot believe it has been a year since my VQ! Over this past year so much has changed. God saw 2020 coming but I can tell you He has been faithful every step of the way. From physical distancing (I’m not being antisocial with anyone in these trying times!) to the coming election to Zoom calls ad nauseum to being so thankful for what God is doing in and through all the chaos and confusion it has truly been good in spite of all the trials that have come.

God and His Word never change. Just as last year, how important it the Bible is hasn’t changed and seems to only increase when it seems the earth beneath us might move any moment now. As we know, God’s Word NEVER returns void. So again, to emphasize the importance of putting the Word in our hearts and our minds and letting it fill us, I recited from memory Colossians 3:1-17 (this is why we did 3 and 33 of everything today ICYMI):

If, then, you have been raised with Christ, seek the things that are above, where Christ is, seated at the right hand of God. Set your minds on things that are above, not on things that are on earth. For you have died and your life is hidden with Christ in God. When Christ, who is your life, appears, you also will appear with Him in glory.

Put to death, therefore, what is earthly in you: sexual immorality, impurity, passion, evil desire, & covetousness, which is idolatry. On account of these the wrath of God is coming. In these you too once walked when you were living in them, but now you must put them all away: anger, wrath, malice, slander, and obscene talk from your mouth. Do not lie to one another, seeing that you have put off the old self with its desires, and have put on the new self which is being renewed in knowledge after the image of its Creator. Here there is not Greek & Jew, circumcised & uncircumcised, Barbarian, Scythian, slave, free; but Christ is all and in all.

Put on then as God’s chosen ones, holy & beloved, compassionate hearts, kindness, humility, meekness, and patience, bearing with one another and, if one has a complaint against another, forgiving each other; as the Lord has forgiven you, so you also must forgive. And above all these put on love, which binds everything together in perfect harmony. And let the peace of Christ rule in your hearts to which indeed you were called in one body. And be thankful. Let the Word of Christ dwell in you richly, teaching and admonishing one another in all wisdom, singing songs and hymns and spiritual songs with thankfulness in your hearts to God. And whatever you do, in word or deed, do everything in the Name of the Lord Jesus, giving thanks to God the Father through Him.

God’s Word is so important to us we should prioritize it over everything. We should take it in slowly, daily, and consistently. It should be more precious to use than anything and we should fight to put it before us so we are changed by it and have it ready at all times when we are under spiritual attack or temptation from anywhere. It does so much for us (2 Timothy 3:16, Hebrews 4:12, Psalm 119:9-11, and many more).

One additional note I want to personally reiterate from 5k’s “Window Shopping on Hardin Valley” Q on  Wednesday: “Log Speck” applies here. I haven’t been intentionally churning over and over and memorizing the Bible like I was at this time last year.

3 questions to consider about God’s Word:

1. Are you prioritizing time in the Word and with Christ above all else?
This means over breakfast, lunch, sleep, Netflix, even F3 and working out. Nothing is more important than Christ’s Word.

2. Are you memorizing Christ’s Word so it is always with you, dwelling in you richly?
-Next up on my list to memorize is Ephesians 1:15-23 and James 1 (all 27 verses). These have been on the list for some time but just as I would say I’m not going to let it discourage me, don’t let something you haven’t done that you should do discourage you!
-There are many tips and tricks to memorization I’d be glad to discuss with you (just ask!), but the main thing is just like F3: show up and do it! You’ll get better faster from just reading and trying to memorize while asking God to bring your heart into alignment with not only loving His Word but a passion for the verses He puts on your heart to memorize – and if you don’t feel a zeal for God’s word then start with verses about treasuring God’s Word like Psalm 119:11, 2 Timothy 3:16-17, and Romans 10:17 to chew on them over and over and get the flavor so that you crave His Word like your favorite food!
-Fast from other things and devote time to the Bible. This is huge when we feel like home and work and life all blur together in 2020. Take intentional time to just be along with the Bible. 5 minutes, a half day off work, even a yearly weekend retreat to spend time with God’s Word are possible if you plan them.

3. Are you talking about God’s Word with people in your life?
With your wife, your kids, your small group, other F3 HIMs, friends, & coworkers. Unsaved and nominal. And of course and most importantly with God Himself through praying His Word back to him!

MOLESKIN:
Praise for my friend Sam’s 5th surgery post-accident going well. Prayed for Brenda, Chris, and Steve. S/O to Booster for sending us a message from the airport about reading backblasts while he was heading back to Ktown.

ANNOUNCEMENTS:
-F3 JUCO Pre-order shirt deadline is October 24th, 2020 (that’s tomorrow if you’re reading this the on the day this workout was done!)
-In lieu of the F3 Brolympics this year we’re having a Convergence at #the-asylum and ICYMI F3 Knoxville will have a new Nantan. Come and see who our new Knoxville PAX leader of VAPE will be!

Shamrock – What’s your story? Actually, where do I fit into God’s story?

THE SCENE: Crisp fall morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop x25 

Twinkle Toes  (IC) 4 CT x 10

Monkey Humpers (IC) 4 CT x 10

On your back Side Straddle hop x25

THA-THANG:

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Lunge to the 1st line do 10 single count twinkle toes, repeat at each line to line 10. 

Round 3: Crab walk to the 1st line and do 20 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile to do 4 square stations and made it through almost 2 rounds: 

#1: 40 Squats, 30 Merkins, 20 Big Boys, 10 Smurf Jacks

#2: 40 Calf raises on curb, 30 Tricep dips, 20 Rocky Balboas, 10 Derkins

#3: 40 Curls, 30 Tricep extensions combo with calf raises, 20 Goblet Swings, 10 Alternating Merkins

#4: 40 Hammers single ct, 30 Shoulder taps, single ct, 20 Twinkle Toes 4-count, 10 Burpees

Mosey back to the AO

MARY:
no time
COUNT-OFF & NAME-O-RAMA
11 HIMs: Cheatsheet, Honeydew, Trolley, Kick-Flip, Dumpster Dive, Baby Boomer, Curveball, Mermaid, Pringle, Jenner, Anchorman
CIRCLE OF TRUST/BOM:

What’s your story? Actually, where do I fit into God’s story? I have been reading through the Bible with my community group and we are still in the Old Testament. I love the perspective that you get when reading through the Bible. You get to see this amazing story full of countless events that all point to God’s glory. Stories of people like David who had this incredible heart for God and for his people. He messed up big time and the Bible does not gloss over this and keeps reminding the reader that he screwed up. But God makes it clear that David was an important part of his story regardless. I read about Ruth and how she was a foreigner that was a nobody. God used her courage and faith and she became the great grandmother of King David. 

Sometimes I read amazing stories like this and wonder how my ordinary life in the suburbs of west Knoxville play into God’s story. I wonder if I am doing enough for God. The fact is, He doesn’t need me, but will use my life to glorify him in his story. So once again I am reminded that it’s not about me, but God will use me for his plan. I heard someone on the radio last night say that it can be a scary thing to say to God, but asking him to “use me” is something he wants to hear.

MOLESKIN:

Prayer requests: Racism, Cheat Sheet’s family, Trolley’s job, Jenner’s student loans / job, Pom-Pom.