F3 Knoxville

Tag: Archie

The Long Haul

THE SCENE: Warm and sweaty
F3 WELCOME & DISCLAIMER: 

Welcome two new FNG’s Zack and Brandon!

WARM-O-RAMA:
10 SSH, 10 Cherry Pickers, 10 Twisters (Twisting Windmills)
THA-THANG:  The Long Haul

In Short: Pick up a CMU and mosey it to the top of JUCOMANJARO with some exercises along the way.

In detail:   Side Straddles (both sides), then a two burpee indian run to the CMU pile.

Pick up a CMU and do exercises (written on the ground) about every 100 yards until you get to the base of JUCOMANJARO.

The exercises were:

  • 25 Curls
  • 25 Push Presses
  • 25 Squats
  • 25 Triceps
  • 25 Right arm block elevated Merkins
  • 25 Left arm block elevated Merkins
  • 25 American Block Hammers
  • 25 Curls
  • 25 Push Presses
  • 25 Squats
  • 25 Triceps

Then at the base of JUCOMANJARO only stop at the two alcoves for exercises.

  1. 100 Single Count Freddy Mercuries (with CMU)
  2. 100 Single Count American Hammers (with CMU)

Once you get to the flat towards the top then lunge to the very end, about 50 lunges.

50 Flutter Kicks at the top, to pick up the six.  We ran out time to bring the cmu’s back, but brought them

down to the second alcove.

MARY:
Thank you Ribbed for leading the group in some more flutters as the group trickled back to the AO

CIRCLE OF TRUST/BOM:

I love it when the old testament writers write about new testament stuff and the new testament writers write about old testament stuff. In reading Acts 7 (Stephen’s confession) I’m amazed at the history he rattles off. In contrast, I’m amazed at King David’s testimony about the forgiveness that is found in God, which really sounds like new testament Gospel writters. We read Psalm 32 out loud.

Oh, what joy for those
whose disobedience is forgiven,
whose sin is put out of sight!
2 Yes, what joy for those
whose record the Lord has cleared of guilt,[b]
whose lives are lived in complete honesty!
3 When I refused to confess my sin,
my body wasted away,
and I groaned all day long.
4 Day and night your hand of discipline was heavy on me.
My strength evaporated like water in the summer heat. Interlude

5 Finally, I confessed all my sins to you
and stopped trying to hide my guilt.
I said to myself, “I will confess my rebellion to the Lord.”
And you forgave me! All my guilt is gone. Interlude

6 Therefore, let all the godly pray to you while there is still time,
that they may not drown in the floodwaters of judgment.
7 For you are my hiding place;
you protect me from trouble.
You surround me with songs of victory. Interlude

8 The Lord says, “I will guide you along the best pathway for your life.
I will advise you and watch over you.
9 Do not be like a senseless horse or mule
that needs a bit and bridle to keep it under control.”

10 Many sorrows come to the wicked,
but unfailing love surrounds those who trust the Lord.
11 So rejoice in the Lord and be glad, all you who obey him!
Shout for joy, all you whose hearts are pure!

Intro of the Mallets

THE SCENE: 68 degrees w Lightning off in the distance
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Seal Clap SSH x 20 -enough of that let’s get busy
THA-THANG:

  • Mosey with over sized Mallets x 4 taking turns doing 20 thrusts while others do high knees when Q says halt
  • first station Burpee run up long hill stopping at cones to do 3 Burpees =21
  • Second station Dora Trifecta w Curls, Triceps, Presses using 25lb plates , BB runs to cones 10 Dive Bombers
  • Third station Ab Kracken
  • Forth station Death Crawl (Bear crawl stopping at every cone Merkins x3) across parking lot
  • Fifth station Tunnel of Love
  • Sixth station BB up Run opposite direction around square when meet do 15 party cake BBSs

MARY: 

Ring of Fire w Merkins 3,2,1
COUNT-OFF & NAME-O-RAMA
20 Strong w Hercules(Tank) as Co-Q

Mandolin, Booster, Anchor Man, Judge Judy, Stye, Erector,Kickflip,Archie, Trolly, Spotter, Sweeper, Gump, KenJo, Pool Boy, Murmaid, 5K,  Nutmeg, Swanson, Ribbed, Abscess
CIRCLE OF TRUST/BOM:
Genesis 4:9 Are we our brothers keeper. Yes. This is a crazy time for our country. It may feel like things are out of our control and hopeless. Stay focused on helping those around you and in your life. We will have opportunities to help others so don’t neglect. God is the one in control.
MOLESKIN:
We all struggle with something…pray for one another.
ANNOUNCEMENTS:
Convergence at the Big Ball and 3rd F to follow

Untitled (Ambitious) Workout

  • THE SCENE: 67 and humid – good for sweating
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH (IC) – 15
    Tempo Merkins (IC) – 10
    Burpees (OYO) – 5
    Imperial Squawkers (IC) – 15
    LBAC (IC) – 10 (FWD/BWD)
    Cherry Pickers (IC) – 5
    Mosey to Playground/High Knees/Butt Kickers/Lunges
    THA-THANG:
  • 1. 5:40 (5 min)Pull-Ups @ Playground/Dips @ Parallel Bars
    • 3 Rounds 20 – 15 – 10
    • Hold Plank @ Parallel Bars when done
    • Mosey to Amphitheater
  • 2. 5:45 (10 min) Doras @ Amphitheater
    • 100 Merkins, 200 BBS, 300 Squats on Stage
    • Hold Al Gore @ Stage when done
    • Mosey to East Parking Lot (near library)
  • NO TIME FOR BURPEE BEAR CRAWL OR THE BEAST – SO WE BEAR CRAWLED TOWARD SHOVEL FLAG WITH A FEW BURPEES SPRINKLED IN. SAVING THOSE PUPPIES FOR NEXT TIME!

MARY:
No time for Mary. We had to squeeze in some LBC on the way back to the shovel flag.

COUNT-OFF & NAME-O-RAMA
5 HIMS got Tuesday off to a good start. Some of us were still moaning about Erector’s workout yesterday. Hopefully, we got a chance to balance out all those descending ladder of squats… Good job Archie, Erector, Kick-flip, and Samaritan for pushing through and not outright rebelling against me and leaving the AO altogether!

CIRCLE OF TRUST/BOM:
• As iron sharpens iron, so a friend sharpens a friend. (Prov. 27:17, NLT)
• A friend loves at all times, and a brother is born for a time of adversity. (Prov. 17:17, NIV)
• A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. (Prov. 18:24, ESV)

MOLESKIN:

I’m very blessed and count myself fortunate to have brothers and friends like these guys at F3. I am a better man for being a part of such great company. And I believe that my marriage and family, my work and ministry, and my relationships and outer concentrica all benefit from this hour I spend with you guys. Many thanks to all of you.

ANNOUNCEMENTS:
Convergence at Big Ball on Saturday 7:00-8:00, 3rd F at Redeemer Church following Convergence 8:30-9:30, Abscess on Q at JUCO tomorrow

Ladders!

THE SCENE: JUCO,
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climber, 15 Moroccan night club, 10 Windmill
THA-THANG:
Mosey to middle to campus for the first round of ladders.  The ladder is performed by starting with 20 reps of an exercise and then running to a designated location.  Perform 19 reps and then return to the original location.  Repeat until you reach 1 rep.  There are 3 squarish areas.  The first corner and the opposite corner diagonal from the start of the second square will be the exercise locations.  Squats will be the first exercise.

Next, mosey to the stairs behind the maintenance building and grab a coupon.  Here we did a modified ladder and started with 20 curls at the bottom of the stairs and 18 merkins at the top, decrementing each exercise by 4.

Final stop is at the large parking lot southwest of campus.  We did a suicide style series here with 20 flutter kicks starting at the light pole.  When then ran to the next parking bay and back for 20 more flutter kicks.  Repeat to each parking bay down to the next light pole.

Mosey/jailbreak to the shovel flag.

MARY:  10 Freddie Mercury

COUNT-OFF & NAME-O-RAMA
20 HIMs today.
CIRCLE OF TRUST/BOM:

Phil. 2:3 – Being selfish is probably the biggest problem in the world. Take traffic for example.  If everyone was courteous and gave people more space to drive, I theorize that virtually all traffic problems would be non-existent.  We can accomplish this by being less selfish.  Put others before yourself and be part of the solution.

ANNOUNCEMENTS:

Convergence and 2nd F August 10th.  Convergence is at Big Ball, aka World’s Fair Park.  2nd F will follow convergence.

Be a High-Impact Friend

THE SCENE: 70 and clear
F3 WELCOME & DISCLAIMER: Administered
WARM-O-RAMA:

Cherry Pickers – IC
Windmill – IC
Tempo Squats – IC
Motivators – Single count
LBAC (F/R) – IC
Tempo Merkins – IC

THA-THANG:

Everyone partner up with a “friend” (a.k.a. a CMU) and mosey to the Friendship Bell (a monument at Bissell Park) for the CMU Deck Workout (hat tip to Cap’N Crunch!)
– Draw a card and perform the exercise.  First one finished draws the next card and starts immediately.
– Work at the pace of the fastest man.  If you are lapped, skip the next exercise and get back in rhythm with the PAX.
– For all suits with a card value of A-5 = run that number of laps around the Friendship Bell (with your “friend”, of course)
– For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

Card Value Reps
A-5 Run that many laps around the bell
6-10 Reps = Face Value
J, Q, K Reps = 15

 

Card Value Exercise
Hearts 4-count curls
Spades Step ups
Clubs 4-count flutter kicks (arms extended w/ CMU above chest)
Diamonds 4-count shoulder press

 

Next up….45-second intervals.  Perform each exercise for 45 seconds – 15 seconds of rest in between sets.

Flutter Kick w/ CMU
Merky-Derky
CMU Iron Mike (or lunge)
Dips w/ CMU in your lap
Lion Kings
Crunch-press w/ CMU
Curls

Mosey back.

MARY:
Heavy Freddies
Derkin Pyramid

COUNT-OFF & NAME-O-RAMA
8 HIMs

CIRCLE OF TRUST/BOM:

In April 2011 the General Assembly of the United Nations declared July 30 as official “International Friendship Day”.  I’m thrilled to be standing here this morning with one of my oldest and dearest friends (Archie) and six of my newest and dearest friends.

William Penn was a Quaker and a writer in pre-revolution America.  Notably, he was an early advocate for democracy, founder of the colony – later state – of Pennsylvania, and planner of the city of Philadelphia.   He wrote a book titled “Some Fruits of Solitude” – a collection of sayings (similar in tone to Ben Franklin’s Farmer’s Almanac).  It is included in Volume 1 of Harvard’s Non-fiction Classics.  In this book, Penn wrote of pride, of education, of justice, of fidelity…and of friendship.

About friendship, Penn wrote;

“A true friend unbosoms freely, advises justly, assists readily, adventures boldly, takes all patiently, defends courageously, and continues a friend unchangeably.”

That’s what I would call a “high-impact friend”.

Let’s zoom in on those first two characteristics.

One:  As a high-impact friend, you must be advising your friends justly.  This means speaking candidly into the lives of your friends who are falling short of a high standard.  It means giving straight talk to those men around you who are acting foolishly, who are harming themselves and others around them, and who are temporarily blind, ignorant, or uncaring of their foolishness.  Our culture will accommodate, and even encourage, their foolishness.  If you are their friend, you owe it to them to show courage and speak correction and truth into their lives.

Proverbs 27:6

“Faithful are the wounds of a friend [who corrects out of love and concern]…”

Two:  In order for you to have any credibility whatsoever to speak candidly to a hurting friend, you must first consistently unbosom yourself freely to him – which is an old-fashioned way of saying “open your heart to him”.  You must be candid about your own struggles, fears, insecurities, shortcomings, dreams.  Only then have you earned to right to speak truth to him about his struggles.

As high-impact men, you are set apart from your peers – held to a higher standard.  Friendships built on common interests alone are cheap.

I challenge you today, on International Friendship Day, to unbosom yourself to a friend (share your heart) and to speak courageously into the life of a friend who is headed down a destructive path.  Uncomfortable as it may be at first, be a High-Impact Friend and you’ll be valued and cherished by those who are dear to you. 

 

MOLESKIN:
Praises for Samaritan’s 20th anniversary and for the safety of KickFlip’s friend’s daughter – who nearly drowned over the weekend.  Prayers of peace for Erector’s friend.

ANNOUNCEMENTS:
Do your friends a favor and invite them to F3!