Archie – Page 22 – F3 Knoxville

Snow Day

February 1, 2021 Butter Knife

THE SCENE: 35 degrees and snowy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
13 tempo merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
Cherry Pickers
Touchdowns
Moroccan nightclub 20
Side straddle hop in cadence

THA-THANG:
Mosey to Hard Knox parking lot for 24 flutter kicks in cadence. Mailbox requested 100.
Mosey to the entrance for 20 Merkins
Indian Run to the campus entrance for plank jacks.

Mosey to the parking lot by the duck pond for some speed/agility cone drills.

26 flutter kicks in cadence.

11’s w/ squats and burpees
Do 1 squat, Walking lunges forward 1 space, do 10 burpees, Bernie back two spaces. Rinse and repeat adding to the squat count and reducing the burpee count until we’re at 10 squats and 1 burpee.

Back to the cones for speed/agility drills.
30 flutter kicks in cadence.

Mosey back to the flag with 2 lines. The leader of each line dropping off for two burpees. Until the Jailbreak.

MARY:
Suicides
20 flutter kicks in cadence. We got our 100 in.

COUNT-OFF & NAME-O-RAMA
1 FNG Gary Bogus
Age: 40
F3 Name: Manhole
gbogus18@gmail.com
865-384-0443

CIRCLE OF TRUST/BOM:
Thank you for putting in the work and continuing to challenge me. Don’t be afraid to ask for God’s favor in all that you do. Ask and you shall receive!

https://www.bible.com/111/pro.16.3.niv

Proverbs 16:3
Commit to the Lord whatever you do, and He will establish your plans.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Make sure to fill the Q calendar.

Marginal Gains

January 22, 2021 Kentucky

THE SCENE: Weather advisory – super gloomy.
F3 WELCOME & DISCLAIMER: I don’t know what I’m doing. Go home. Don’t kiss me.
WARM-O-RAMA:
25 SSH IC.
PAX got their funk on.
Starting in Al Gore, we listened to James Brown – Sex Machine with a reverse squat on every ‘Get Up’. We took it to the bridge and switched it up for Plank with Merkins then moved onto a low plank and did pickle pounders when required to “shake your money maker”. Once warmed, we went ahead, hit it and quit.
THA-THANG:
A circuit around the AO, the parking lots of Circus Maximus and the Pavalon with Pain Stations along the journey. 25s (Two exercises at each station to a total of 25 reps).

AO – Rocky Balboas & Asymmetrical Merkins
Entrance to cloud – Big Boys & Hello Dolly (4ct)
Far end of lot – Plank Jacks (4ct) & Crab Jacks (4ct)
Top of Circus Maximus – Squats & Iron Mikes
Bottom of Circus Maximus – Captain Thors & Heels to Heaven
Pavalon – Dips & Table Rows

We made it to 3.5 loops.

MARY:
There was a tech breakdown so we had to make do with

20 Big Boys IC
25 Freddie Mercurys (4ct) IC
15 Side crunches (4ct).

COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Sir David Brailsford revolutionized the UK cycling by making them focus on Marginal Gains. Big changes are hard. Instead, look for lots of small change that you can compound over time to make change a process.
MOLESKIN:
Hat Tip to Bunny for praying us out.
ANNOUNCEMENTS:
CSAUP’s coming.

Hub

January 20, 2021 Kick-Flip

THE SCENE: 35 and clear
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Reach for the sky
Let it hang
Monkey humpers IC
Hand release merkins x 5 OYO
Plank jacks IC
Carolina dry docks IC
50% run down and back
75% run down and back
Bobby hurleys x 5 OYO
Iron mikes x 5 OYO
Smurf jacks x 10 OYO

THA THANG:

First, The Hub. Nine cones surrounding a center cone. Exercises at each cone around the wheel. Perform the exercise, sprint to the center cone, Bernie to the next cone clockwise. Repeat until time is called (5 minutes).

Exercises were;

10 hand release merkins
15 bobby hurleys
30 mountain climbers (15 each leg)
10 carolina dry docks
20 iron mikes (10 each leg)
15 plank jacks
10 diamond merkins
15 smurf jacks
20 imperial walkers (10 each leg)

Mary to rest. Then repeat. This time go farther! (I believe every man did go farther – nice work!)

Next: Cone War. Half the PAX are “Team Up” – half are “Team Down”. Cones set out in a circle with some in the middle. Run to a cone, perform exercise, then put the cone down/up depending on which team you are on. Repeat until time or until a Team has all cones up/down.

Round 1: 1 burpee

Mary to rest. Then repeat.

Round 2: 3 star jacks

Team Up crushed it both rounds.

Next: Sixes at the Corners. Exercise at each of the four corners then side shuffle/sprint/Bernie to the next corner

Round 1: 6 burpees at each corner

Round 2: 12 merkins at each corner

Round 3: 18 squats at each corner

MARY:

PAX choice for 5 minutes

COUNT-OFF & NAME-O-RAMA

12 + 5 Rushing

CIRCLE OF TRUST/BOM:
Q Source 1.11 is “Study”. The Daily Exploration into The Foundations of Faith. I love that description…”exploration into the foundations of faith…”. The QSource says, “Faith is a practice that requires Study to Accelerate.”

I have found a lot of fulfillment and excitement from studying the context of scripture. I’ve enjoyed it because understanding the context is an antidote to the two main reasons I don’t want to read my Bible; either 1) I find it confusing, and/or 2) the richness of scripture goes over my head because of the difference in culture, language, location, etc. Exploring those differences and really seeking to understand who these people were, what they meant when they said that, where they were living – I have found that it can unlock treasures within these ancient writings.

There’s a free app called “Bible Hub” that can help you mine the scriptures for treasure. You can read the Bible in tens of translations, you can see a dozen different commentaries on every verse, in some cases you can see scans of the original papyrus scrolls. I enjoy using this app to look at the original words of our Bible (I don’t read those words – I’m not smart enough to read Greek or Hebrew, ha) – one feature of the Bible Hub app (Interlinear Chapters) allows you to see English and Hebrew/Greek scripture side-by-side. You can click on a Hebrew/Greek word and see the definition…how it might be used symbolically…and links every other place that word is used in the Bible. That information is so powerful and might even provide a texture to stories that you’ve read a dozen times.

Verses we explored;

Numbers 15:38-40
Malachi 4:2
Mathew 9:20-22

Context and detail can provide richness to your reading. I encourage you to explore into the foundations of your faith daily. One way of doing that is by studying the original words, people, and places in order to better understand and appreciate what you are reading.

MOLESKIN:

Prayers for Booster’s friend’s family, who has suffered a recent tragedy.

Nice to have Mr. Slate transplant to us from Lexington!

QSource 1.11, Study

Bible Hub in the Play Store

Bible Hub in the Apple Store

ANNOUNCEMENTS:

We all have dreams & all are sinners

January 19, 2021 Booster

THE SCENE: 34 and felt too nice for the gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Morrocan Night Club X 15 (IC)
Tempo Squats (IC) 4 CT X 10
Tempo Merkins (IC) X 10
Side Straddle Hops (IC) X 20
Tennessee Rocking Horse X 10
Mosey to the Large Parking Lot by the Pond

THA-THANG:

The Pond

20 Merkins & 20 Squats in 3 locations around the Pond
Rinse & Repeat X 2

Large Parking Lot

20 Monkey Humpers & run up & back
20 Diamond Merkins & run up & back
20 Big Boys & run up & back
20 Upside Down Merkins & run up & back
20 Lunges & run up & back
20 Carolina DryDocks & run up & back
20 Flutter Kicks & run up & back
20 Laying Side Straddle Hops & run up & back

MARY:

Imperial Walkers X 20
Pickle Pounders X 20

COUNT-OFF & NAME-O-RAMA

12 Men in attendance

CIRCLE OF TRUST/BOM:

I love quotes and Dr. Martin Luther King Jr. has so many powerful messages (listed below). After we talked about his belief in peaceful protests, I shared that Dr. King was also known to be a womanizer. I feel that didn’t negate all of his great work but shows that we are human and all sin and have character flaws. None of us want to be judged solely on the worst things we’ve ever done. Fortunately, God loves us and will forgive us if we repent.

Injustice anywhere is a threat to justice everywhere.
Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.
The time is always right to do what is right.
Our lives begin to end the day we become silent about things that matter.
Life’s most persistent and urgent question is, ‘What are you doing for others?
We must learn to live together as brothers or perish together as fools.

ANNOUNCEMENTS:

Sign Up To Q/VQ
Blood Drive at Lakeshore on the 29^th – 5 spots left
CSAUP on the 30^th at the Asylum

4 Stations of the Barkley

January 11, 2021 Charmin

THE SCENE: Cold. Damp. Spitting snow at the end.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, 4 ct, x 20 (IC); 2 burpees; CP, IC, x 5; 4 burpees; BAC, forward and back, IC, x 10 each way; 6 burpees
THA-THANG:
Mosey to the Overlook for a Barkley. Grab a battle buddy, running the perimeter of the Asylum building, with 4 stations. Each station has 3 exercises, 1 for each lap.

Station #1 (Overlook): Merkins x 25; CDD x 25; Dips x 25
Station #2 (Westside stop sign): LBCs (4ct) x 25; American Hammers (4ct) x 25; Hello Dollys (4ct) x 25
Station #3 (Old rock pile): Squats (4ct) x 20; Smurf Jacks (4ct) x 20; Iron Mikes (4ct) x 20
Station #4 (Eastside stop sign): Burpees x 10; Man Makers x 10; Hand Release Burpees x 10

After finishing all 3 laps, wagon wheel for the 6 and mosey back to the AO
MARY:
Cat Gut leads the Pax in several minutes of Boat Canoe. Finish strong with ATMs.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

From Matthew 26:52-53: “Put your sword back in its place,” Jesus said to him, “for all who draw the sword will die by the sword. Do you think I cannot call on my Father, and he will at once put at my disposal more than twelve legions of angels?”

In today’s world, gentleness is not really celebrated. To show gentleness is to show weakness. And yet, it is one of the Fruits of the Spirit (Gal 5:23).

When we look at the Jesus, we see that gentleness is a chief trait. As he was being betrayed, arrested, and (as he knew), led off to die, he could’ve called down destruction at any moment. But he humbled himself and died for us instead.

Gentleness is strength and power under control

MOLESKIN:
Prayers to lift up our community, our nation, for Charmin’s cousin’s family after a sudden death, for Cat Gut’s nephew and his family, as he has been seriously injured in a motorcycle wreck.
ANNOUNCEMENTS:
CSAUP Jan. 30! Sign up!