Archie – Page 24 – F3 Knoxville

Steamed & Smoked, Not Skunk’d

October 9, 2020 Steam

[ 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

“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

September 11, 2020 Ribbed

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

Maximus Suicidae

July 24, 2020 Kentucky

THE SCENE: A little too warm, a little too humid to be perfect. Meh…
F3 WELCOME & DISCLAIMER: I am not a professional. Do not snot on each other.

WARM-O-RAMA:
Side Straddle Sprint of Fire – PAX do SSH IC while each PAX in turn runs round the group observing social distancing.
From the baseline, do high skips across the lot, then mosey back.
Asymmetric Merkins (with one hand on the kerb) 10 each side OYO.
High Knees across the lot, then mosey back.

THA-THANG:
Mosey down to Circus Maximus for Suicides. PAX run to the first cone and do 5 of said exercise, then run back to the start. Then to the second cone for 10 and back, then third for 15, forth for 20 and the far end of the lot for 25. The exercises were:

Merkins
Hello Dolly (4 ct)
Squats
Crab Jacks (4 ct) – that turned out to be a lot…
Heels to Heaven
No one made it to the Iron Mikes.

We moseyed back to the AO, just in time for Mary

MARY:
My new favourite ending… The Bicycle Race.

PAX do Freddie Mercurys to the tune of Bicycle Race by Queen. Every time you hear Bicycle, or Bike throw in as Big a Boy as you have left.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Amelia Earhart was born on this day in history. She said The most difficult thing is the decision to act. The rest is merely tenacity. We showed that by getting out of bed. The rest was just moseying up and down a parking lot. Good job men.
MOLESKIN:
I learned today to kill the Bluetooth on my phone before I give Bunny his speaker back. So he can’t use Siri to call my M at 6:30!

Birthday ABC’s

June 24, 2020 Pool Boy

THE SCENE: 68°F and clear
F3 WELCOME & DISCLAIMER Done
WARM-O-RAMA:
Moroccan night club IC x 10
Hillbillies IC x 10
Rotational Merkins IC x 10
Tennessee Walking Chair IC x 10
Hand Release Merkins 5 OYO
Slurpee 5 OYO
All PAX on the curb
Run to first light pole 50%, run 60% back to curb, 70% , 80%, 90%, 100%
Calf Raises on the curb x 20
THA-THANG:

Today’s Theme: ABC’s – Arms, Burpees, Core

Mosey to big parking lot across grassy knoll

Big Parking Lot – Do the following exercises and run to the next light pole. At the end of the parking lot do Stargazing Starfish (Starfish but do arms & legs all in and out at the same time) until we pick up the 6

Arms 24 x Walking Merkins (Wide, Plank walk into Diamond, repeat, counting each Merkin as 1)
Burpees 24 x Burpees
Core BBS

Get a 10 count, number off 1 to 3 for groups. Mosey to coupon pile – each PAX has their own.

Coupon Pile – 3 stations (7-minute timer)

Arms – Top of Hill 4 x Pull-ups + 20 Hand-release Merkins
Burpees – Bottom before the stairs 4 x Blockees + 20 Burpees
Core – Bottom after the stairs – 4 x Louganis (BBS + CMU above your head) + 20 4ct Heavy American Hammers

Call time, get a 10 count. Mosey to newer parking lot with lots of lighting.

Newer parking lot with lots of lighting

Arms 24 x (Hand-release?) Merkins (the Q had a mental lapse here but we did Merkins of some variation)
Burpees 24 x Burpees
Core 24 x 4-ct Flutter kicks
D # x Derkins (S/O to Anchorman for calling an exercise that starts with ‘D’ when I tasked him with it)

Mosey back to the AO with the JUCO Rush PAX joining us.

Everyone on the curb, it’s time for Burpee-cides for approx. 3 minutes
Sprint/run/jog to first light pole, do a burpee, sprint back to the curb
Sprint/run/jog to second light pole, do a burpee, sprint back to the curb
Sprint/run/jog to third light pole (curb before water retention pond where the geese are), do a burpee, sprint back to the curb

Repeat. We got approximately 1 full rep in and some got a 4th sprint + burpee.

MARY:
Ain’t nobody got time for that
COUNT-OFF & NAME-O-RAMA
14 for Beatdown, 7 for RUSH (click for picture)
CIRCLE OF TRUST/BOM:
Do you remember where you were on June 24, 2019? I do. @5k gave me this idea a while back because in their family they celebrate Spiritual Birthdays (the more important ‘date’ if you ask me). It’s not necessary for salvation to remember the date / time / place you repented of your sins, confessed Jesus as Lord, and choose to take up your cross and follow Him- but the idea stuck out to me because of where I was on June 24, 2019.

So where was I on June 24, 2019? My grievous and wicked sin had caused my wife to kick me out of the house and I was sleeping at some wonderful people from church’s house one night because I was too ashamed to go to my parents’ house at first. I woke up at 3am and was overwhelmed by my sin- not just trying to avoid consequences as I had “fake repented” before, but truly confessing them to God and asking Him to forgive me because of Christ’s finished work of a perfect life lived, unjustly crucified, and the Father raising Jesus from the dead. I told Jesus I didn’t know if the prayer I’d prayed when I was 10 was real or if I was confessing Him for the first time truly, but it didn’t matter because I repented and turned from my sins through His power. I was face down on rug for who knows how long, but after I did that I was indeed as 2 Corinthians 5:17 says “a new creation”.

So what did I do? It was as easy as ABC:
Admit that I was a sinner (specifically by confessing them to God and repenting of them)
Believe that Jesus is the perfect Son of God and He died on the Cross for my sins
Call upon God to save me because of what Jesus did and I am dead without Him

My sin was pervasive, wicked sexual sin and LOTS of lying. I turned from those to Jesus. There’s more to it, and I’d be glad to share more with any of you about how God has changed me, but the question you need to ask is:

Are you repenting? Are you confessing your sins to God? This isn’t a one-time thing even though once you truly confess and repent you are saved. It is ongoing, daily humble confession and repentance. When God resurrects our souls, He expects us to bear fruit as the sign we’re alive in Christ. When we confess and repent of our sins, we do several things (and more I’m sure I’ve not exhaustively listed below):

-we demonstrate fruit in keeping with repentance (Matthew 3:8)
-we make sure our calling (2 Peter 1:10)
-we show others Jesus in us bearing the fruit in ourselves and others (Matthew 13:8)
-we prove ourselves truly repentant (2 Corinthians 7:8-11)

I wasn’t truly repentant before this day last year. I had faked it and lied so much I even lied when I didn’t intend to. But the Scripture just mentioned does indeed tell the story of how I’ve walked this past year

2 Corinthians 7:8-11

8 For even if I made you grieve with my letter, I do not regret it—though I did regret it, for I see that that letter grieved you, though only for a while. 9 As it is, I rejoice, not because you were grieved, but because you were grieved into repenting. For you felt a godly grief, so that you suffered no loss through us.

10 For godly grief produces a repentance that leads to salvation without regret, whereas worldly grief produces death. 11 For see what earnestness this godly grief has produced in you, but also what eagerness to clear yourselves, what indignation, what fear, what longing, what zeal, what punishment! At every point you have proved yourselves innocent in the matter.

Q1: What is the sin you’re needing to keep putting to death (Colossians 3:5-11)?

Q2: What part of repentance do you need to work out (2 Corinthians 7:8-11)?

MOLESKIN:
Prayed for more increasing unity in our city and nation. I’m thankful for F3. You men have pushed and pursued and sharpened me in ways I couldn’t have imagine on this date last year. My 1-year F3iversary is coming up so be on the lookout for a repeat (or possibly modification) of that beatdown in the near future!
ANNOUNCEMENTS:
Q101 this Friday, June 26, at Shamrock led by Tank (with extended time after for discussion & teaching of how to lead a Q)
Q101 also Friday July 10, at JUCO led by Judge Judy.

SYITG soon, HIMs!

As a man thinks

June 15, 2020 Cavalier

THE SCENE: A perfect 60 degree morning
F3 WELCOME & DISCLAIMER: Standard disclaimer with COVID provisions

WARM-O-RAMA:

SSH IC x 20

ROCKETTES IC x 20

CHERRY PICKER IC X 5 slow

Baby Arm circles IC x 10 forward then reverse

Mountain climber IC x 20

THA-THANG:
Mosey to tennis courts:

Cavalier Crawl (modification of Lt. Danger) base lines: Lunge, Lunge, Squat, Inch worm to Plank, Merkin (diamond, normal, wide and leg squat matches)

Bear Crawl side lines

Abs at 4 corners (add 5 reps each round):

American Hammers x 10
LBCs x 10
Flutter kicks x 10
Box Cutters x 10

Run up to rocks near boat dock (add 5 reps each round):

Curl x 10
Upright Row x 10
Overhead Press x 10
Triceps x 10

HIMs got in 3 complete rounds doing plank hold at end until 6 arrives.

Group Indian Run around by Flag Pole back to AO.

MARY:
No time for that.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
I intentionally combined exercises today in a fashion to make the HIMs think. So much of what we do is subconscious and it is rare that a man takes time throughout the day, week or even month to really think. A study conducted on thinking found that 95% of people don’t take time to think, 3% think they take time to think, but in reality only 2% take time that they set aside daily to creatively think. We were made in the image of the Great Creator and so my challenge to the HIMs is to take time to seek what God would have them think about and become what He has called them to be as they creatively think about their future. I quoted “ALL THAT a man achieves and all that he fails to achieve is the direct result of his own thoughts… A man’s weakness and strength, purity and impurity, are his own, and not another man’s; they are brought about by himself, and not by another; and they can only be altered by himself, never by another. His condition is also his own, and not another man’s. His suffering and his happiness are evolved from within. As he thinks, so he is; as he continues to think, so he remains.” (James Allen) The conclusion is that every man is the master of their own mind and therefore their results. Take time to think and see what a difference it will make.
MOLESKIN:
Prayer of Driftwood’s daughter as she takes some final exams and Yo-Yo requested prayer for our front-line responders. Also prayed for our Nation.
ANNOUNCEMENTS:
Upcoming CSAUP at the Dog Pound in July. Get on a team and have some fun.