F3 Knoxville

Tag: Ribbed

Modified Tabata

THE SCENE: 71 and wet-ish
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
0 burpee

left over right

1 burpee

cherry pickers

2 burpees

35 SSH

3 burpees
THA-THANG:
Mosey to the CMU pile and pick up a coupon. We have 2  sets of 35 intervals. 2 minutes of work and 10 seconds of rest then on the to the next. I will list the work below.

  • curls
  • freddy mercury
  • air taps
  • welsh dragons
  • OHP
  • LBC
  • triceps extensions
  • merkins
  • squat thrust

time got away from us. we fellowship moseyed back to the AO

ANNOUNCEMENTS:
Gentlemen, the date for the Dog Pound’s CSAUP is being moved to Saturday, August 21. 2ish hours of a boot camp workout, followed by a feast of biscuits and gravy. CSAUPs are fun and challenging, and a great way to meet other F3 men from around Knoxville. We will be working in TEAMS of 3 (you’ll be added to a team if you are by yourself). Sign up here…
https://docs.google.com/spreadsheets/d/15aAa8W8hRuznBfw7HGJqk2HV-0Wbmjat76YaIxqQOPM/edit

 

The ladder at the dragns tail

THE SCENE: 86 and warm
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 Burpee

5 cherry pickers

2 burpees

some of these and some of those
THA-THANG:
Mossey down to the tail of the dragon. Partner up and work with your partner to

  • first station
    • squats
    • lunges
    • Welsh Dragons
  • Second station
    • V-Ups
    • Air Taps
    • BBS
  • third Station
    • Merkins
    • Pickle Punders
    • Monkey Humpers
  • 4th station
    • CDD
    • Hand release Merkins
    • Sholder taps

MARY:
Ring of fire but we ran out of time

ANNOUNCEMENTS:
Off the chains event. Be there of be lazy 😉

triceps and raindrops

THE SCENE: 68 and muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
right over left, and left over right

cherry pickers

stretch on your own

THA-THANG:
Mosey down to the rock pile and pick up a coupon. Mosey back up to the pavilion

two sets of thangs 120 seconds on and 10 seconds’ rest.

  • curls
  • Freddy Mercury
  • Air Taps
  • Welsh Dragons
  • OHP
  • LBC
  • Triceps extensions
  • merkins
  • Squat thrust

Stopped for time and mosey back to the AO-

MARY:

Ring of Fire until time

 

Good push this morning men, I want to show you the Tabata timer, it’s a great app! Easy to use and setup workouts so you can press play and let the lady tell you what to do.

 

Everyone take time to download it and try to lead a workout with it.

Friendship and Servant Leadership

The Scene: 70 and humid

Welcome/Disclaimer – YES

Warmup: SSH, Tempo Merkins, Mountain Climbers, Overhead Clap, LBAC-fwd/bckwd, Projectivator, Cherry Pickers

The Thang
• Follow the Leader to Library Parking Lot: mosey, side step, karaoke, bear crawl, skip, high knees to library parking lot: burpee broad jump toward Amphitheater
• Mucho Chesto @ Amphitheater: 10 – merks, 10 – werkins, 10 – diamond merks, 10 – stagger right, 10 – stagger left (hold plank – someone lead until 6)(rinse/repeat)
• 10 Box Jump/Step Up and Bernie up hill, 10 jump squats at top. (rinse/repeat)
• @ Playground: Baby Murph – 5 pull-ups, 10 merks, 15 squats (5 rounds) = 25 pull-ups, 50 merks, 75 quats
• Bear Crawl to Pool: 10 Wallups
• Follow the Leader to Friendship Bell: mosey to Parallel Bars – hold Al Gore till each pax has a chance to hand walk across bars, BBS till 6, mosey to Friendship Bell for Mary

MARY:
Kick-Flip to lead, other AOQs and guests, and Judge Judy

COUNT-OFF & NAME-O-RAMA
16 STRONG

CIRCLE OF TRUST/BOM:
2 years and 2 months ago, David Greer became Kick-Flip. (He pointed out that I was on Q that day!) Today we know him as a man of character, a leader among men. When he leads, he’s creative, he’s personal, he pushes us. He serves us by leading. So many of his Qs are memorable, the workout, the word, his leadership and drive, his friendship and encouragement. We are all better men because of him and we are glad to give him the Shovel Flag as our AOQ at the Project.
Maybe one of you will be AOQ after him. I hope you will all step up to Q soon. Just as we need Kick-Flip to show up, we all need you/each other to show up. It’s not only how we get better as men and leaders, it’s how we see and experience the diversity and creativity of God in fitting us together, in both our leading and our following. Your strengths pushes us in our weakness and vice versa. We are all disciples, followers/fellow travelers, friends, of Jesus. In Christian friendship, we disciple each other. We encourage each other. We call each other higher up and further in. Friendship is discipleship when Christ is in you. When you Q, you both lead and serve the men around you as friends. It is both friendship and servant leadership.

MOLESKIN:
Much appreciation to Judge and guys from other AOs who came to support and celebrate the passing of the The Project Shovel Flag to Kick-Flip. Shout out to Trolley who began the tradition of taking the picture at the Friendship Bell.

PRAYER:

Ribbed’s wife, men at Equalizer and other AOs whose marriages are struggling, Kick-Flip’s wife and new baby on the way

ANNOUNCEMENTS:
July 24 CSAUP “Off the Chain”

 

Hurt Lap

THE SCENE: Perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH IC x 20
  • Windmill IC x 10
  • BA Circ IC x 5
  • Twist the Trunk OYO
  • Stretch it out

THA-THANG:
First Nation Run to the track. This fell apart quickly… Run 1 lap (Hot Lap) – perform exercises – Run 2 laps perform exercises. Repeat until Recover is called. Exercises are below:

  • 5 Burpees
  • 10 Merkins
  • 15 Squats
  • 20 Crabbettes
  • 25 American Hammers

MARY:
10 Merkins, 10 BBS – Descending to 0 (9,9,8,8 etc.)
COUNT-OFF & NAME-O-RAMA
A Hand full of dudes +1
CIRCLE OF TRUST/BOM:
Junk delivered this:

Don’t be religious
When people in our society use the word “religious“ they think it means for someone to have faith in something or to be involved in one religion or another. That’s not what it means.
Humans by their very nature are constantly measuring themselves, most frequently against other humans. We can’t help it. It’s built into how we see the world and it’s part of why we have such a hard time relating to God, because we can never measure ourselves against him.
Instead we constantly measure ourselves against each other, choosing to see the things that make us look the best and ignore the things that make us look the worst. We make excuses for our shortcomings and pat ourselves on the back for our perceived areas of success or excellence.
This is religion. Religion requires rules and a constant measuring of oneself against a standard. The biggest challenge with that is that very quickly we begin measuring other people against the standard of us.
This happens in every religion. They’re not in an offer in escape from this, save one.
Jesus came to abolish religiosity in favor of rebirth, transformation of how we think. God doesn’t want more religious people, he wants converts. People who’s understanding and outlook on the world is fundamentally changed to one that seeks to glorify God instead of oneself. Men and women who recognize we can never earn salvation and therefore he’s not breeding us based on how many rules we have followed and how well we “toe the line.” Jesus said this clear as day. Man looks on the outward appearance (the rules, the way we look, posturing, judging)… but God looks on the heart. He cares about who you are not what you look like or the facade you put out there. He wants your heart, a renewing of your mind and a filling with His spirit – the behaviors follow naturally.

MOLESKIN:
5 exercises and Run laps to avoid a mile long burpee broad jump Mayberry penalty Q. Deal.

Lots of talk about getting Woke this morning. Felt the most woke about Junk’s word on acting religiously.

The Hot Lap turned into the Hurt Lap courtesy of Excite.

 

ANNOUNCEMENTS:
Work Day coming up & Off the Chain!