F3 Knoxville

Tag: Abacus

Q101 at JUCO – Mixin’ it up

THE SCENE: Recovering from the rain this week it was a little soggy but perfect weather for a beat down.   Not to hot not too cold. F3 WELCOME & DISCLAIMER

4 Standards: Disclaimer, Proper count and cadence, BOM, COT

  • A – Authenticity – If you can’t do it, then don’t Q it. Period
  • C – Consistency – Count the same way every time, all the time.
  • E – Energy – The PAX feed off the Q’s energy. Bring the heat and be early.
  • S – Selflessness – The workout is about the PAX, not the Q. Not ever

WARM-O-RAMA:

  • SH 25x (IC)
  • Wide Merkins x 10 (IC)
  • Merkin 15x (IC)
  • Arm Circles Forward 15x (IC)
  • Arm Circles Backward 15x (IC)
  • 3 Hand Release Burpees OYO

THA-THANG:

String of Pearls to Hill – No Man Left Behind, plan the workout with all fitness levels in mind.

  • Stop 1 – 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group))

Explanations and transitions can make or break a workout!

Three stages of the PAX, where are you?

  1. Survival
  2. Push yourself
  3. Encourage

Grinders – 12 min

1st Battle Buddy lunges to the first cone, then sprints to 2 second cone, does 2 reps of the exercise while Battle Buddy 2 is jumping air rope.  Switch. Each round increase by 2 reps until each man does a total of 14 reps.  Three rounds:

  • Rd 1 = Burpees
  • Rd 2 = BBS
  • Rd 3 = Ranger Merkins (hands at should width, elbows in)
  1. Keep the PAX Moving. No down time
  2. Practice explanations the night before and make sure they are easy to explain!
  3. Demonstrate as needed
  4. Structure the workout with all skill levels in mind.
  5. Always start and end on time. Always have a watch or a phone
  6. Rehearse your exercises and your cadence aloud in prep for the workout.

The BEAST is 6 exercises, performing 6 reps at 6 stops. 12 min

4 lines (lined field or cones).  Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps.  Hold Plank until all finish.

  • Merkins
  • Star Jacks
  • Squats
  • Wide Arm Merkins
  • Bobby Hurley
  • Burpees

MARY:
Dealers Choice

  • Flutter Kicks x 25(IC)

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:

BOM

BOM

  • Plan your workout – Actually write it down and get someone who has Q’d before to review it.
  • Better to have too much than not enough
  • Have an alternative Plan! for rain, weather size of PAX etc.
  • Welcome everyone
  • Use good form
  • Cadence- Inflection and recover and practice out loud!

BOM

“Today you will spend solitary moments of conversation with yourself, either listing your complaints or counting your blessings.”

“Think with me for a moment. Do you live a life of blessing or complaint?

  • easy to find fault, discontent.
  • easy to be irritated and impatient.
  • easy to groan and moan about the difficulties of life
  • easy to be dissatisfied.

Why are these things so easy? Well, they’re easy because sin still causes us to make it all about us. ”

“Our readiness to complain is another argument for the forgiving and rescuing grace that Jesus, without complaint, willingly died to give us.”

Saint Francis Prayer

Lord make me an instrument of your peace
Where there is hatred let me sow love
Where there is injury, pardon
Where there is doubt, faith
Where there is despair, hope
Where there is darkness, light
And where there is sadness, joy

O divine master grant that I may
not so much seek to be consoled as to console
to be understood as to understand
To be loved as to love
For it is in giving that we receive
it is in pardoning that we are pardoned
And it’s in dying that we are born to eternal life
Amen

 

Be Sweet

THE SCENE: Mid 50’s, not raining for once

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Jump rope on Q
  • High Knees on Q
  • Wide Knees on Q
  • Butt kicks on Q
  • Arm Circles Little and big on Q

THA-THANG:

Indian run to Matterhorn, last man dropping for 4 squats then sprint to the front

11’s on Matterhorn 1 Merkin/10 Burpees start at the top

Pavalon Dora P1 15 4-count SSH/BBS P2 200 side tri rise(10 per)

MARY:

  • Crunchy frog x 15 IC
  • Single leg touch x 15 IC each leg
  • Flutters x 15 IC
  • Dollys x 15 IC
  • Slutters x 16 IC
  • Superman 10 count hold x 5
  • Scissors 1 min to cash

COUNT-OFF & NAME-O-RAMA
15 Brothers

CIRCLE OF TRUST/BOM:

Life is too short to get upset about stupid little annoyances in our lives. I have been working on this the past 6 months and my wife says I’m sweeter to her. I can tell we are closer and more loving when I’m not always trying to educate and correct her. She is my best friend and not identical to me. If I accept her as she is we lead a much happier life with a tight relationship.

MOLESKIN:
Thanks to locals for showing me around the park on a recon ruck. Nice place you got! Wall ball did some marathon training instead of the beatdown, but we enjoyed his mumblechatter when he passed by.
ANNOUNCEMENTS:

Beautiful Day

THE SCENE: Perfect weather, upper 60’s and sunny.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side Straddle Hops, 10 Burpees, 10 Slow Tempo Squats, 10 Arm Swings, Ten Cherry Pickers
THA-THANG:

Mosey to Playground.  All my benches:  Elevens starting with 10 Bench Jumps and 1 Decline Merkin.

Mosey to Outdoor Pavilion Close to Outdoor Chapel. Partner Up.  While one partner runs to light post in nearby parking lot, the other partner does exercises.  Then partners switch up.  Each team will do 100 Big Boys, 100 Decline Merkins and 100 Squats.

Mosey to Parking Lot by Soccer Fields.  There will be bricks piled by one cone.  Partner up again.  One partner will run with bricks to other cone, stop there and do 10 Mini Man Makers, then return.  The other partner will be exercising.  Then partners switch.  These are the exercises:  100 Bicycle Kicks, 100 Flutter Kicks, 100 Squats.

Mosey to grass across street from living quarters on southern side of park.  20 Hello Dollies in Cadence

Mosey to Stop Sign at Southeast Corner of Admin Bldg.  20 American Hammers in Cadence

Mosey to Boulder Pile.  Each man grabs boulder.  We do the following in cadence:  25 Overhead Presses, 25 Curls, 25 Rows, 25 Squats.  Run up Space Station and back to boulder pile.  Rinse and repeat on the exercises with boulders.

Mosey to Stop Sign at Northeast Corner of Admin Bldg.  20 Box Cutters.

Mosey to AO. 

MARY:
10 Table Saws in Cadence
COUNT-OFF & NAME-O-RAMA
17 with 2 FNG’s:  Hangover (Dhiren Zavere) and Contempt (Jonathan Edwards)
CIRCLE OF TRUST/BOM:
I exist.  That one is easy.  I know I exist when I am hurting after an F3 workout.  I know I exist when I have sexual urges, when I am aware of my feelings of happiness, anger, sadness, or love.  My own experiences feel me each day and I am continually aware of myself in them.  With my own inward focus, in my waking, daily routines and sleeping, I am aware that I exist.

God exists.  When I say that, it changes everything.  Henri Nouwen, a Catholic Priest and former teacher at the Notre Dame University, the Yale Divinity School and the Harvard Divinity School states that “as soon as I say ‘God exists’, my existence no longer can remain in the center, because the essence of the knowledge of God reveals my own existence as deriving its total being from his.  That is the true conversion experience.”

When I say God exists, my own life is not center stage.  God is center stage.  God is my creator.  When I say God exists, it behooves me to think of this Creator.  If I am but one creature in God’s creation, why did God create me?  What led to his desiring to create me?  Am I just some fleck that he makes and then throws aside.  Or does he want me to stay close, to listen to him, to talk to him.  If I say God exists it would behoove me to find out more about him, to read his words, to see what others think about this creator.

Henri Nouwen goes on about the implications of saying God exists:  “I suddenly or slowly find my own existence revealed to me and through the knowledge of God.  Then it becomes real for me that I can love myself and my neighbor only because God has loved me first.  . . . Once I ‘know’ God, that is, once I experience his love as the love in which all my human experiences are anchored, I can only desire one thing:  to be in that love.  “Being” anywhere else, then, is shown to be illusory and eventually lethal.

MOLESKIN:

ANNOUNCEMENTS:
Coffeeteria at Panera!

Classic remix

THE SCENE: 24 showed up for Cool, clear and just plain awesome weather
F3 WELCOME & DISCLAIMER

WARM-O-RAMA: SHH X20
5 burpees
Cherry Pickers x5
mericans w/holding cadence x10
Rockets x10 3-ct

Tha Thang:
Mosey Up the road stopping at guardrail and doing:
10 declines, 20 dips, 30 shoulder touch inclines. x3
Flutter kicks while 6 catches

Mosey to the middle of the Matterhorn
At pole:
Bernie Sanders to cone, 3 burpees and mosey down
Bunny hop up, 3 burpees and mosey down
Bunny Sanders up, 3 burpees and mosey down
Bear crawl up, 3 burpees and mosey down
Frog jump up, 3 burpees and mosey down
Bear jump up, 3 burpees and mosey down

repeat x2

Jailbreak to the pavalon:
5 pull ups, 10 dips repeat for 3 mins.

Mosey to AO
Stopping at every light pole for 10 merkins.

MARY:
Ring of fire w/Al Gore hops x5
Side crunch holds
Scooter lead us in Flutters etc

COT and BOM:

“Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus.”
1 Thessalonians 5:16-18 NIV.

MOLESKIN:
Good chatter today, 6 was never too far behind even with over 20 HIMs
ANNOUNCEMENTS:
Hardship Hill Sign ups

Masters of the Blockee!

THE SCENE: 50s w a bit of chill in the air
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Bear crawl in line to the tennis court, Line up for jog across courts, high knee skips, crawl bear, and jog.

Mosey back to the AO for Monkey Humpers x20, SSh x20, Merkins x10 all IC. Rows for bros with the CMU x20 IC, Blockees x5, CMU curls x20 ic, 5 more Blockees OYO.
THA-THANG:

Mosey down to the base of the parking lot next to the pee rocks with CMU for DORACIDES

  • 75 blockees, 150 curls, 200 CMU goblet squats
  • P1 does said exercise while P2 does suicides. first cone 1 burp, 2nd cone 2 burps, and 3rd cone, 3 burps, run back to your partner and switch, keeping cumulative count of reps between partners
  • If you finish early, P1 Planks while P2 does 20 flutters IC, switch, rinse and repeat until all pax complete the Doracides
  • Blocklee dan back to the AO. 4 lunges w CMU, 2 Blockees. Continue this until half way. I cut it short to get in some mary

MARY:
5 more blockees, Dead head led us in Flutters IC, Hello dollys x10 ic, Slutters x10 IC, Supermans x10 IC, pickle pounders x10 IC, and J-LOs x10 IC
COUNT-OFF & NAME-O-RAMA
29 including 1 FNG, PINK EYE. Welcome!
CIRCLE OF TRUST/BOM:
Chase the Lion Manifesto!. Instead of me typing it up here, google it and it will come up. Capn Crunch read this to us at one of his Q’s for his BOM one morning. It has stuck with me and I try to read it every so often to get a life check. Its short and sweet but means so much to me. Thank you for sharing Capn! I love to share it with others.
MOLESKIN:
I miss seeing my bros at the Dog Pound. So many AOs and so many great HIMS out there that I look up to at all the different AOs. I encourage more Pax to go visit other AOs to meet others and grow our community. Not saying to stop going to the one closest to you, but one morning every once and while, wake up a little earlier and drive a little further to visit other AOs and meet the HIMs that make their particular AO special. Thanks to all the HIMS at all the AOs for being who you are, leaders!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.