F3 Knoxville

Tag: Erector

Monopoly

THE SCENE: 46 degF, early morning cool down felt like 40 degF.  No complaints!
F3 WELCOME & DISCLAIMER

Welcome to F3: Fitness/Fellowship/Faith

I am Survivor and will be on Q today.

    • This is a free workout.
    • I’m not a professional.
    • You’re here on your own volition.
    • Modify as needed.
    • Covid Guidelines and I have a phone.


WARM-O-RAMA:
Reach for the Sky

Let it Hang

Hip Circles (in cadence) x 4 each direction

Plank Dog x6

Left Leg Lunge:

    • Push Knee Out x6
    • World’s Greatest x6
    • Kosak Squat x 6
    • Pickle Twist x6

Plank Dog x6

Right Leg Lunge:

    • Push Knee Out x6
    • World’s Greatest x6
    • Kosak Squat x 6
    • Pickle Twist x6

Plank Dog x 6

Cherry Splitter (wider Cherry Pickers) in cadence x 6

Wide Stance World’s Greatest in cadence x 6

Plank Dog x 6

Hurdler Merkins x6 each leg

Plank Dog x6

Mosie to Curb:

Lunge and Twist (left knee forward, twist left…) curb to curb

Toy Soldiers (ankle stabilization) curb to curb

Elbow to In-step (left elbow to left foot arch/in-step) curb to curb

Run 50%, Run 75% curb to curb

Mosie to Stones at Guardrail behind Strip Mall

Arm Raises with Small Stones Wide x12, Front x12, Empty Can x12, OHx12.

THA-THANG:
Strip Mall Parking Lot = Monopoly Board

There was a “GO” and arrow, and if you pass Go, you will collect 200 dollars, correction – REPS.

At Baltic Ave = use large stones and do Shrugs with Calf Raises on flat ground x50

Mosie from GO to Sherwin Williams

Jail Just Visiting (southwest of Sherwin Williams) = use large stone and do Squats x 50

Strider from Sherwin Williams to Men’s Salon

Free Parking (southeast of Men’s Salon) = Merkins x 50

Mosie from Mens Salon to back of Maple Street B

Go To Jail (northeast of Maple Street B) = Big Boy Situps x50

Pax passed GO x 2 and collected 400-500 reps

Mosie to Flag until Wanderer said we had to beat Rush back, then Jailbreak ensued

MARY:
Wanderer called out flutter kicks, Mailbox called out Hello Dolly’s, Guardrail called out Heals to Heaven, and Survivor called out Plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
God uses story.  It is the language of our hearts.  Media, Hollywood, the world, and an enemy are telling stories that mislead.  The true stories in the Bible are still speaking (including what is still possible and available).  [Referenced Hound Dog’s COT Monday and Isaiah 6 taking us to the throne room of God and a hot coal being pressed to Isaiah’s lips.]  The true story Jesus tells us in John 10:10 is not two separate sermons or stories; It is one.  “The thief comes only to steal, kill and destroy, but I have come that they may have life and have it abundantly.”  This is the true story we are born into.  Reading the Bible more spiritually post-cancer, I realized a verse that relates to John 10:10 is Proverbs 4:23, “Above all else, guard your heart, for everything you do flows from it.”  Above all else guard your heart because there is an enemy, and from your new heart where Jesus resides, abundant life can flow from it.  Then Psalms 37:4, “Delight yourself in the LORD, and he will give you the desires of your heart.”  Decided to read this literally, by delighting in the Lord, HE will literally give me the pure, holy desires in my heart (not give me what I desire).  Desire is the fuel that waters Passion, and Passion is the soil from which Purpose can Grow  =   Abundant Life.  Agriculture theme exists throughout the Bible, and it is not just for the people of the day to be able to understand, it is because it is how this works.  To be continued another time…
MOLESKIN:
Local Pastor made the statement that “Passion is the Soil from which Purpose can Grow” back in Feb 2020.  Great feel good statement and I knew it seemed accurate, but I needed more of a story to go with it in order for transformation.  Delight yourself in the Lord, guarding your heart against the thief, and He will give you the desire that your soul craves (passion), have the courage to follow opportunities through as He calls (purpose), and you will have abundant life in Christ.  

ANNOUNCEMENTS:
Prayer requests for Covid, Job Interview and Intervention through Prayer against strongholds and bondage ourselves and loved ones are facing.  Call to spread the word “Repent” and God will heal our land.

Soak It

THE SCENE:  Nice and cool.  Perfect for a beatdown.
F3 WELCOME & DISCLAIMER:  Administered. 
WARM-O-RAMA: 

Little of this and that.

THA THANG:

I have good news!  …and bad news.  The good news is we have a fresh pile of CMUs for our workouts!  The bad news is we need to bring them to our hidey hole (about a quarter mile away).  Grab two and come on!

Perform a “move” exercise with two CMUs for some arbitrary distance.  Pause and perform a series of stationary exercises.  Repeat until we arrive at our CMU stash spot.

Move exercises included;

  • Farmer Carry
  • Heavy bear
  • CMU stack carry
  • Split carry
  • Rifle carry
  • Murder bunny

Stationary exercises included;

  • 20 Back squats
  • 25 curls
  • 20 Overhead squats
  • 15 good mornings
  • 20 Sumo deadlifts
  • 20 Curl and press
  • 10 Stacked squat
  • 20 Tricep ext w/ calves raise
  • 10 BBS Press
  • 20 heel taps
  • 15 Thrusters
  • Heavy step-ups
  • Dips w/ CMU in lap
  • Plyo Derkins
  • CMU swings
  • Burpee jumpovers

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

Me and 7 of the best men I know

CIRCLE OF TRUST/BOM:

“Your mind will be like its habitual thoughts; for the soul becomes dyed with the color of its thoughts.  Soak it then in (positive thoughts)”. – Marcus Aurelius

I love that term, “soak it”.  Soak your mind in goodness… Immerse your soul in truth… Drench yourself in nobleness… Dwell on that which is honorable…

Paul says in Philippians, “Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.” 

On Tuesday, Erector spoke about a monthly challenge that is going on.  On Slack, it’s called “JUCO-Challenge”.  Each month, a new challenge is issued – one month is was diet-related, last month it was texting a friend each day…  This month, the challenge is, 1) to post an inspirational/motivational quote each day, and 2) to read the others which have been posted.  Right now, there are 9 of us in the challenge.

Just a few days in, I’m excited about it – and enjoying it!  Each day this month, I’m going to keeping my eye out for a nugget of wisdom that I can share with my friends.  That gets me in the habit of looking for inspiring messages around me and reading scripture with an expectation of impact.  That daily objective of finding a shareable motivating quote – it orients my mindset toward the positive.  Proverbs 16:24 says,

“Nothing is more appealing than speaking beautiful, life-giving words.  For they release sweetness to our souls and inner healing to our spirits.”

It doesn’t say, “nothing is more appealing that hearing life-giving words….” – but it is “speaking life-giving words” that is so sweet to our spirits.  I hope the words I’m sharing are helpful to others – but I know that the act of finding them and sharing them is releasing sweetness for my heart and spirit.

This challenge also means that each day this month, I’m reading six, or seven, or eight other passages that some of the most important men in my life have shared because those notes are meaningful to them.  Each time something is shared, I see a notification on my phone.  So, throughout the day my mind is being soaked in these good thoughts – and over time, my soul is being colored by them.

“Fill your minds with those things that are good and that deserve praise: things that are true, noble, right, pure, lovely, and honorable.” 

MOLESKIN:

During the month of November, soak your mind in scripture and inspired thoughts.  Join the challenge group on Slack!  Send Spotter a DM to be added to JUCO-Challenge!

Great to see Rocket in the gloom!  Great to have Trolley and Biohack out for their first Project Heavy PT.

Prayers for Biohack’s parents – Trolley’s family, sanity, and job – Rocket’s friend, Tad.

ANNOUNCEMENTS:

Convergence this Saturday

Live by the Spirit

THE SCENE: Frosty and chilly
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo Merkins, 10 tempo squats, 15 harry Rockettes
THA-THANG:
Mosey to the lot on the north side of the theater. Starting from the northeast corner, do 10 burpees and then run to the stairs and up them. Return to start and do 10 burpees and 20 Merkins. Repeat run. 10 burpees, 20 Merkins, and 30 squats. Repeat run. Hold Al Fore until the 6 gets in.

Mosey to highschool. Partner up and do Catch Me if You Can around the grassy area. Partner 1 does 5 burpees while Partner 2 starts to Bernie Sanders around. Partner 1 sprints to Partner 2 after burpees are complete and then they switch. Repeat twice.

Mosey to the peace bell and do Aiken Legs. 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Then, do Mucho Chesto. 10 Merkins, 10 diamond merkins, 10 wide Merkins, 10 staggered right Merkins, 10 staggered left Merkins. Repeat both sets.

MARY:
No time
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
“So then, brethren, we are under obligation, not to the flesh, to live according to the flesh— for if you are living according to the flesh, you must die; but if by the Spirit you are putting to death the deeds of the body, you will live. For all who are being led by the Spirit of God, these are sons of God. For you have not received a spirit of slavery leading to fear again, but you have received a spirit of adoption as sons by which we cry out, “Abba! Father!” The Spirit Himself testifies with our spirit that we are children of God, and if children, heirs also, heirs of God and fellow heirs with Christ, if indeed we suffer with Him so that we may also be glorified with Him. ” Romans 8:12‭-‬17 NASB

It is difficult with all of our day-to-day responsibility, but we need to maintain our focus on living by the Spirit. You may have heard the phrase “live in this world and not of this world”. This means to live in the world but always have our focus on attaining a heavenly, permanent residence if we live by the Spirit.

MOLESKIN:
Kudos to Snaggletooth for bonus burpees during Catch-me-if-you-can. Maybe next time he will listen more closely to the instructions.
ANNOUNCEMENTS:
F3 Knoxville Anniversary this weekend.

Breaking the Fall Break Rut

THE SCENE: Perfect for a post Fall Break beatdown
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10xWindmills, 15xlbac fwd/bck, 10xTempo Merkins, 10xTempo Squats

THA-THANG:
Reverse Indian Run with front guy dropping off for 3 burpees before joining the back of the line.

At Freshman Hill, partner up with a battle buddy to knock out some DORA 123:

  • 100xMerkins
  • 200xMonkey Humpers
  • 300xLBCs

Once finished, mosey to the coupon pile. Each HIM grabs one coupon. At the bottom of the stairs complete 20xcurls, 20xTricep Presses, 20xCMU Swings then run to the top of the stairs to complete 5 pull-ups. Reapeato till time was called.

 

Mosey back to the shovel flag.

MARY:
Started with 20xFreddie Mercuries then went to Dealer’s Choice from the PAX including Hello Dollies, Scissor Kicks, Imperial Walkers, Plank.

COUNT-OFF & NAME-O-RAMA
16 HIMs knocked off the rust from Fall Break with a good old fashioned beatdown.
CIRCLE OF TRUST/BOM:
This world is becoming more confusing every day, especially for our children. We as men need to ensure that we are being definitive examples of Godly men to our children. To ensure that they see how a Godly man acts, thinks, and most importantly rejects worldly living to seek after Christ. If we don’t teach our children, then the world will. It’s quite evident that too many children today have been shaped by a corrupt world and not by Godly parents.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Convergence on November 7th

Sharing The Victory

THE SCENE: ~62 degrees.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Brief warm-up: Cherry Pickers, arm circles (up/down), overhead clap, tempo squats. Mosey to coupon area while doing drop-off burpees.
THA-THANG:
2 Man teams. See chart below.

Man 1 does 30 merkins, tricep ext, curls, Russian twists, thrusters, and 24 burpees, bent rows, back lunges, and shoulder taps.

Man 2 is holding exercises while his partner is pushing their team stone forward a parking space at each victory. His holds alternate: plank, Al Gore, and holding coupon Overhead.

Both men run to the wall/stairs while one runs up the stairs and does (we changed the bar hold to 3 pull-ups), the other is holding upside down against the wall.

Then both men run back to the coupons, change positions, and start round 2.

3 pull up Wall Invert
24 shoulder tap Overhead Hold
24 Back Lunges Al Gore
24 Bent Rows Plank
24 Burpees Overhead Hold
30 Thrusters Al Gore
30 Twists Plank
30 Curls Overhead Hold
30 Tricep Ext Al Gore
30 ‘merkins Plank

We got 2 rounds in and finished by running (the long/scenic route) with drop-off burpees again.

MARY:
finished right no time so no additional time.
COUNT-OFF & NAME-O-RAMA
14 present: Butter Knife, 5K, Erector, Dart Gun, Wheelchair, Survivor, Ralph, Wanderer, Kenjo, Guardrail, Gump, Spotter, Judge Judy, Hound Dog,
CIRCLE OF TRUST/BOM:
We did groups of 30 and 24 in the exercise to work in a word from 1 Samuel 30:24.

In 1 Samuel 30, David and his men come back to Ziklag only to find that the Amalekites have destroyed everything, taken their families and possessions, and run off. David and his men wept and then asked the Lord, if they should follow and if they would catch them. The Lord says “yes” to both questions. So they take off to save their families.
Along the way, they go down from 600 to 400 because 200 of the men are too exhausted to keep up. They are running for days without food or water. They finally catch up with the Amalekites, who are partying and thinking they escaped. David and his men slaughter the enemy, retrieve their families and possessions, and go home.
As they are returning, men who are called “wicked and worthless,” who were among those who went into battle, said that the two hundred who stayed with the baggage should get nothing because they did not go to battle.
David corrects this, saying, “You must not do so, my brothers, with what the Lord has given us” (23). He continues, “For as his share is who goes down to the battle, so shall his share be who stays by the baggage; they shall share alike” (24).

So…the message:

I see a number of lessons we can draw from this as men:

  1. Are there people in your life who are in the “background” or “behind the scenes” of your victories. Because you know the stuff is protected and well maintained, you have the confidence to run off to battle. As men, we tend to have a “to the victor goes the spoils” mentality. Be sure to reflect on, and honor, and share with others.
  2. Our victories come from the Lord. It is written down that the men were “wicked and worthless” who thought otherwise. They concentrated on their own strength and victory. Rather, look to the Lord who strengthens us.
  3. Is there someone today, who you can encourage? Support staff? Mentor/teacher? Spouse? We can all “share the spoils” by letting someone know that we appreciate how they “watch over the baggage” so we can do our jobs.
  4. We should be sure to recognize that all good things come from the Lord, and we all benefit from Jesus sharing with us in His victory. We are to have this same attitude in us and share with others as He gave so freely to us.

MOLESKIN:
It wasn’t a perfect example by any means, but as one man seemed to be doing the work of hard exercise and moving the stones, while the other stayed “at base,” doing the easier exercise, there was a potential for resentment. But when we swapped, we saw that the “base” work was hard too!

Thanks for helping me have a great VQ! 🙂

ANNOUNCEMENTS:
not sure of any announcements and there were no FNG’s