F3 Knoxville

Tag: Archie

Hide-and-Seek

THE SCENE: Low 40s and raining. Perfect weather to embrace the suck!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Swerkins x10 IC
Mosey to the nearest cover
LBAC x20 each way
Overhead claps x15 IC
BBS x20 OYO

THA-THANG:
Head over to the main quad and pair up in threes. One man under cover at each side, third runs between with two burpees before relieving.
Apparently we headed out too quickly, because Archie found us here after making a lap around campus….
Exercises:
Swerkins / Carolina Dry Docks
Squat Jumps / Iron Mikes
Box Cutters / LBCs
Superman Swims / Flamingos

Move over one shelter for random dice roll tabata. Four cycles of 20s work/10s rest.
Merkins
MORE Iron Mikes
Crabettes
Star Jacks
Freddie Mercurys
Jump-ropes

MARY:
Mosey back to the first cover for Flutter Kicks x51 IC. Arrived back at the AO exactly 0615.
COUNT-OFF & NAME-O-RAMA
The Stalwart 7 showed up for this cold and rainy beatdown.
CIRCLE OF TRUST/BOM:
Joshua 1:9 – Have I not commanded you? Be strong and courageous. Do not be terrified, do not be discouraged, for the Lord your God will be with you wherever you go.

In our day to day life we have a whole lot fewer things that would make a person terrified than they did in Joshua’s day. However, there are definitely a whole lot of things that can add up to bring a world of discouragement. I had a few things happen this week at home that really piled on that discouragement side, so this verse coming up in the message yesterday at church was quite timely, and I hope it can encourage you as well.

MOLESKIN:
It’s a good thing I had signed up to Q today, or I might have ended up in the fartsack… Good to work with you guys today!
ANNOUNCEMENTS:
Cold-weather CSAUP hosted by Asylum AM/PM coming up, check Slack for details.

BYOB – Anniversary

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
62 ℉ 100% 63 ℉ 1.8 mi/h SSE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
3 Cherry Pickers.

THA-THANG:
Mosey to my car trunk and everyone pick up a standard 16oz water bottle.  The water bottle is yours for the day.

Mosey to CMU pile.  Along the way stopping three times.  At each stop the water bottle is placed on the ground and with Merkins the chest touches the bottle.  With the leg exercises, the hands touch the bottle.  The objective is to make noise with the bottle.

  • 20 Regular Merkins and 20 Squats.
  • 20 Wide Merkins and 20 Monkey Humpers
  • 20 Diamond Merkins and 20 Lunges

At CMU pile everyone grab one to go along with the water bottle.  Groups of three.  The three split about 30 yards apart.  1st PAX staying at one end, 2nd PAX at other end, and 3rd PAX is walking between the two.  While walking he carries the CMU away from his body with the water bottle balanced on the CMU. As he reaches the other side the 2nd PAX walks with CMU and bottle back to PAX #1.  And then #1 down to #3.  If the water bottle falls off, then 10 Monkey Humpers.  While PAX is walking, the other two do a series of exercises.  Only after all three make one walk, the three of them then move to the next exercise.  The exercises where:

  • Curls
  • Tricep Extensions
  • Rows
  • Overhead Press
  • Thrusters

Mosey to big parking lot.  Group lines up on the north edge.  Everyone throws their water bottle across the parking lot.  Everyone running to their bottle and doing an exercise then throwing again go to bottle and exercise, throw again exercise etc. until the reach the south edge of the lot.  With each crossing more water is removed from the bottle and the exercise changes.

  • Full Bottle – 20 American Hammers (bottle touches ground each time)
  • ¾ Bottle – 10 War Hammers (bottle touches ground each time)
  • ½ Bottle – 20 Windshield Wipers (feet over standing water bottle)
  • ¼ Bottle – 20 Pickle Pounders (water bottle crunched each rep)
  • Empty – 5 Worst Merkins Ever (water bottle crunched each rep)

So, that was the plan with the bottles and the parking lot.  BUT, on our first throws, most of the water bottles exploded.  Which was cool but made it extremely difficult to throw the bottle any distance at all.  So, we modified to everyone running to the lone surviving bottles.  And that PAX continued to throw/skid it along the ground.  Once across lot first time, quick trip to the car got us some spare bottles. Then we just had one PAX skid one bottle and we all ran to that distance.  Worked out fine.

Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
20 HIMs.   19 Listed above and SOS also.
CIRCLE OF TRUST/BOM:
My first year with F3 has been filled with some great examples along with many reasons to be proud to be a part of F3.  Thanks to all my F3 brothers for a fun year #1.

Proverbs 18:24
24 One who has unreliable friends soon comes to ruin, but there is a friend who sticks closer than a brother.

“I sought my soul, but my soul I could not see. I sought my God, but my God eluded me. I sought my brother and I found all three.” – Unknown.

MOLESKIN:
—
ANNOUNCEMENTS:

Back blast and use of worst metaphor in F3 History at BOM

THE SCENE: Low 50s, light rain, random dude sitting down with umbrella drinking coffee at top of AO…nice aroma every time we ran by.
F3 WELCOME & DISCLAIMER

I am worst than a nonprofessional , follow Covid guideline
WARM-O-RAMA:
SSH x 20, Arm Circles, Cherrypickers, Leg over leg stretch, Butterfly stretch ( Included Coach Dunn’s advice) Couple of yoga stretches

THA-THANG:
Ran to top of AO at Parks and Rec office area and did a circuit run between the end points of the Colosseum/overlook. Did a exercise at each stop point and then ran back to start point

Start point at Haslam monument

  • Squat x 20
  • Squat Jump x 20
  • Fire Hydrant x 20 ( 10 each side )

Mid-Point at center of overlook

  • Flutter Kick 4 count x 20
  • Hello Dolly 4 count x 20
  • LBS x 20

End-Point at stop sign at bottom of hill

  • Mountain Climber 4 count x 20
  • CDD x 20
  • Merkins x 20

Slow Mosey to base of Everest

2 sets of Break dance Merkins with run half way up Everest

Then…ran to Summit of Everest and then mosey to AO.

At AO

10 Burpies followed by 20 LBS

COUNT-OFF & NAME-O-RAMA
14 Pax got better today~ Pluto, Rainbow, Archie, Gibbler, Hands, Crab-legs, Code Brown, Cat Gut, Bunny, Kentucky, Fabio, Toll Bridge, Hot Tub, Matlock
CIRCLE OF TRUST/BOM:
Worst metaphor inF3 history…

Shared that as High Impact men we are often striving to be leaders in our families, church, work, and friend groups. You are working hard to both fit in AND to stand out. Working hard and stepping up to be a humble leader when called upon to do so… each of us is carrying a lot of strength as Hims, yet it may not be noticed as we live life as humble servants, yet when called to do so we step up and show our strength and stand out when called to do so.

Shared a story about how while driving home from our vacation yesterday my son had noticed and commented on seeing an El Camino driving in our neighborhood.

Shared that as HIMs sometimes we are like an El Camino… We may look simple, fit in, and appear to be a regular person or Sad Clown at first glance. Like looking at an El Camino from the front …Heck it looks like a car!

Yet each of us has strength and power that through our humility is not apparent at the first head on glance.  Our strength, power and influence as a HIM is seen after getting the full picture of each of us as a man. Much like an El Camino has the strength to haul almost 1,500 lbs in the back and in many models  a high performance engine making it a true muscle car! We each can look like an average man from the front, yet as we strive to be HIMS we have the extra strength in the back that you might not see at first.

So strive to be like an El Camino … humble, car like, and unassuming at first glance, yet strong, capable of carrying a heavy weight, and a high performance HIM who is a servant to others.

EDIT: Added this link after initial post of back blast – Today is the anniversary of the introduction of the El Camino… I had no idea this was the case when I planned the Q last night!

https://www.history.com/this-day-in-history/chevrolet-introduces-the-el-camino

MOLESKIN:
Closed with this verse from Thessalonians 5:14

” And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all”
ANNOUNCEMENTS:
Reminded everyone of the Convergence & 3rd F at Bomb Shelter tomorrow morning

Steamed & Smoked, Not Skunk’d

[ The Scene ]

– Couple of skunk sightings in the cool 60-degree air.

– Some diesel powered ‘Mercian trucks roll up

– It’s about to go down

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you. .

[ Warm o Rama ]

  • Imperial Walker: 11×4 IC
  • Rockette: 11×4 IC
  • Windmill: 11×4 IC
  • Merkin: 11×4 IC
  • SSH: 11×4 IC

[ The Thang ]

(Mosey to the Pav)

(1) Power of 3s

  • 3 points of contact:
    • Dugouts: 3 pull-ups
    • Pav: 6 incline Merkins
    • AO parking lot far corner: 9 Big Boy Sit-ups
  • Dugouts — Pav — AO parking lot far corner
  • R & R this 2x — adding 3 reps to each station each time
    • Round 2: 6, 9, 12

Done? — Wall-sits & Seal Claps (Yayyyyyyy)

(10 count)

(Mosey to parking lot outside of playground)

Tour de Parking Lots

(2) 9s

  • Rocky Balboas on the curb
  • Freddie Mercury’s at the opposite end of the parking lot
  • Everything on a 4 count
  • 8 & 1
  • 7 & 2 etc etc etc

GET SOME.

(Mosey across the street to opposite parking lot)

(A very distinct skunk smell is in the air — and no, it wasn’t the newest scent of Axe body spray, this was clearly a  skunk. Cutting Parking Lot #2 short — PAX execute 25 u0/down squats and mosey to Parking Lot 3. Shame, Parking Lot #2 had a cool name – but in the wild wild gloom, in a 19 to 1 battle of PAX vs. skunk – the skunk wins.)

(3) There and Back Again — cut short by Skunkinitis

  • 3 points of contact
    • 1 end of the lot
    • Middle of the lot
    • End of the lot
  • 2 ways of getting to them
    • Bear crawl
    • Lunge
  • At each POC: 25 SSH (1 count)
  • When you get back here: Hold the squat
  • Complete the last 25 SSHs together to = 100

(Mosey to roundabout parking lot next to baseball field)

(3) Rounding Up (To 100)

  • We’ll do this together
  • 25×4 mountain climbers

(Run around to the right to the opposite side)

  • 25×4 Carolina Dry Docks

(Run around to the right back to the start)

  • 25×4 mountain climbers 

(Run around to the right to the opposite side)

  • 25×4 Carolina dry docks 

(Mosey pax the back way up past the dugouts and Pav to the AO parking lot)

  • 3 good pull-ups at the dugout
  • 6 good incline merkins at the Pav
  • 9 good big boy sit-ups at the AO parking lot

PAX circle up — still breathing and still time on the clock

[ Mary ]

  • ATMs (15×4 shoulder taps, 10 slow merkins, 10 quick merkins)

 

  • Dynamic Stretching with Steam (Last 5 minutes)
    • Back stretches
    • leg stretches
    • Calf stretches
    • Core stretches
    • GOOD STUFF (not a stretch – stretching is just good stuff)

[ COT ]

  • # off — 19
  • Name o Rama
  • FNGs — 0 
  • BOM

“The Power to Change our Thoughts”

  • Jerry Flowers

I shared that it’s been a really hard year for us all and whether we realize it or not it’s probably affected how we think and our thought life (whether we give it credit or not).

So I heard this sermon by a pastor by Jerry Flowers about thought life and the power we have to change the way we think and he listed the exercise below to prove this.

Picture a lion in your head.

Got it?

Now picture a a tiger in your head.

Got it?

You just proved to yourself that you have the power to change your thoughts.

 

The way we think is important! How we think about ourselves, how we think about our life and family and communities, it’s important.

I say this as an encouragement so that if you’ve ever found yourself in a place like I’ve been in and out of this year – desperation and just being tired and exhausted – (1) Give the situation you’re in to the Lord and (2) Realize you have the power to change how you think.

 

Stay in the fight men!

Steam

Fellowship at the asylum

THE SCENE: 70 degrees and moist.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4 cherry pickers

6 count man makers

some of these some of those
THA-THANG:
mosey over to he playground

  • 21 box jumps
  • 21 BBS
  • Wait of the 6 then mosey to the pavalon
  • 21 table rows
  • 21 squats to sit
  • mosey to AO
  • lung from on parking line to next do 1 merkin
  • lung to next line add one
  • Rinse and repeat until called for time
  • Grabed some coupons
  • mosey to tail of dragon.
  • 1 curl per light and add one as you walk up the tail of the dragon
  • walk down to the AO
  • start on one side of the parking lot lay the coupon on the ground and drag it across the lot while you bear crawl.

MARY:
stretching out after work is done