F3 Knoxville

Tag: Backdraft

CMUesday Gorilla Complex

THE SCENE: Low 70s, almost no humidity.  Really a perfect morning to throw some CMUs around.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Some SSHs (about 20); Baby arm circles both ways (about 10); Imperial Squat Walkers, 10.
THA-THANG:
Gorilla Complex: Curls x 8; Overhead Presses x 8; Triceps Extensions x8; ALPOs x 8; Run across AO parking lot to other side and back.  Rinse and Repeat for a total of 8 times.

Bump and Grind: One group starts running up Baby Everest and then down the Dragon back to the AO, where they bump the group from Station 1 to Station 2, Station 2 bumps to Station 3 and Station 3 does the run and then back to Station 1.  Each station does each exercise in succession – AMRAP – until bumped.  We only got about halfway through.

  • Station 1: Start with Curls, next time around Overhead Presses, then Up and Overs, and finally CMU Rows
  • Station 2: Kettlebell Swings; Goblet Squats; CMU Lunges; CUM Push and Pulls;
  • Station 3: Hernias (CMU V-ups); Sidewinders; Sledge Hammers; Flutters with CMU overhead

MARY:
Circle up for some Waxjob led Side Crunches.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
“Let each of you look not only to his own interests, but also to the interests of others.” Phil 2:4.  I had an experience the other day where God put somebody in my path and counseled me to be patient and listen to what they wanted to say more than to their words.  I tend to hurry conversations along, pulling only information I think is important for me to do what I think I need to do.  What God wants me to do is listen more so I can spot times when I might be able to help somebody.
MOLESKIN:
Prayers for Rainbow’s friend Paul, who is struggling right now; for Waxjob’s family and mother-in-law Karen, who is close to the end of her earthly journey; and prayers for Snag and his Dad.
ANNOUNCEMENTS:
Wesley House work day on June 26.  Sign up and show up!

Rock It

“Chocolate Milk Monday”

[ The Scene ]

  • Pre-Ruck crew: Abort, Swanson, Amazon, Drive-Thru, Steam
  • 30s = shorts weather/character-building weather

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness/Fellowship/Faith
  • Name is Steam and I’m honored to be back out here with you guys as your Q this morning
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition and you’re also here on purpose
    • I don’t know any injuries you may or may not have so if you need to modify anything we do this morning feel free to do so – but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?
  • COVID precaution

[ Warm-o-Rama ] 

  • SSH: 20×4 IC
  • Baby-Arm Circles: 10×4 F + 10×4 B – IC
  • Imperial Walker: 10×4 IC
  • Tempo-Squat: 10×4 IC

[ The Thang ]

KISS — Keep It Simple Superstar

(Mosey to Rock Pile)

(1)

  • Everything on a 1 count

— 10s

  • 2 points of contact: rock pile + bench inside the AO start point
  • Rock Pile: Chest Presses
  • Bench: Big Boy Sit-ups
    • Toes under the bench help
  • Recover back here when you’re done and start knocking out rock flutter kicks – flutter kick with your rock overhead

(All PAX execute 10×4 rock flutter kicks before next evolution)

(10 count)

— 8s

  • Rock Pile: Curls
  • Bench: Box Jumps/Step
  • Recover back here when you’re done and start knocking out rock flutter kicks – flutter kick with your rock overhead

(All PAX execute 10×4 rock flutter kicks before next evolution)

— 6s

  • Rock Pile: Skull-crushers (tricep)
  • Bench: Incline Merkins
  • Recover back here when you’re done and start knocking out rock flutter kicks – flutter kick with your rock overhead

(All PAX execute 10×4 rock flutter kicks before next evolution)

(10 count)

[ Mary ]

(Quarter Pounder)

  • LBCs (25×4)
  • American Hammers (25×4)
  • Hello Dollys (25×4)

[ COT ]

  • # off
  • Name o Rama
  • FNGs
  • BOM

“What Happens Next”

  • There’s 3 things I want to read today that I hope will be something we can take back to our families and lives outside of the 1st F. All 3 will be tied together. 
  • (1st) From Crawdad’s new book that just came out – The Missionary.
    • “What happens next?” he blurted to no one in particular. Randy said, “We wait. We listen. We don’t say a word.”
  • (2nd) From The Blue Book by Jim Branch from a chapter called “Between”
    • “But there has been one particular aspect of this story (referencing Matthew 14:22-33) that has been a wonderful source of reflection for me lately. It involves that sacred space that Jesus invites Simon Peter to step out into. It is the space between: between the boat and Jesus, between letting go and being taken ahold of, between the old and familiar and the new and unknown, between control and agenda and dependence and detachment. It is a space that is both completely terrifying and unbelievably exciting. It is the space before your answer has come, or your problem has been solved. It is the space where you must trust the heard of God alone for your life. It is the space of genuine transformation.”
  • (3rd) Philippians 4:6-7
    • “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”

So why these 3 readings?

It can feel (and has felt) like we are very much in a “What happens next?” season this year. From the pandemic shutting everything as we knew it down to one of the most divisive elections in our nation’s history, you have to wonder – well, what happens next? So in the 1st reading we see this exchange between two of the characters in Crawdad’s book – The Missionary. Maybe you yourself have asked this question at some point in time this year – what happens next? Maybe it was to no one in particular, just yourself and your own thoughts. Even outside of this year – we have all found ourselves facing this question at some point in time. And when we do – we all need a “Randy” in our lives — someone to remind us to wait, and prioritize listening over speaking. More on this in a moment.

The 2nd reading touches on “The In-between” as Jim Branch writes in The Blue Book. This particular passage was written by him in 2005. Many if not all of us know the feeling of being in between. In between jobs, seasons of life, relationships, you name it. As JB writes “it is the space before your answer has come, or your problem has been solved.” 2020 feel like that to anyone else? Going through this election feel like that to anyone else? The in between is probably a familiar space for many of us and if not – it will be, I promise. This 2nd reading builds off and compliments the 1st — reminding us that whether we like it or choose to accept it or not – we are currently in the in between. And maybe not in your immediate life right now but as a whole, we are. As JB writes “It is a space that is completely terrifying and unbelievably exciting.” When you think about it from a 20,000+ view, haven’t we always been in an “in between” ? In between heaven and earth. We are in between our first breath on this earth to meeting our Maker in Heaven someday if you believe in Jesus.

So then the question has to be asked and built upon the first: What comes next — especially when we find ourselves in the in between? The 3rd reading ties it all together.

The 3rd reading in Philippians takes the 1st two and binds them together tightly, and then gives us the playbook for how to answer the question of: What comes next — especially when we find ourselves in the in between?

The part that really gets me from this 3rd reading is the back 9: “And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” When we find ourselves asking the questions “What comes next?” + “What do we do in the in between? Philippians reminds us that the peace of God transcends all understanding — meaning that we can’t out-think our way through this. We can’t man-handle our way through this. We can’t plan enough, be prepared enough, be ready enough, be smart enough, and be wise enough to out-understand our way through this. This pandemic, this year, this election turmoil we find ourselves in – God’s peace transcends anything we might muster up to get through this season. Just like the reminder we get in Isaiah 55:8 — “For my thoughts are not your thoughts, neither are your ways my ways, declares the Lord.” We may not understand how to answer the question of “What comes next” and “What do I do in the in between?” and fully understand the situation we find ourselves in right now — but there is someone who can and does and He intercedes on our behalf every single day so that we CAN learn how to walk through those questions better as we go along. And if we can help others walk through those questions as well – well that’s HIM stuff if I’ve ever heard of it.

Keep the Faith & Fight the Good Fight!

ANNOUNCEMENTS:
(1) Winter Coat Drive — We’re collecting winter coats for men/women/kids at every AO. Bring coats to your AO for your AO Q to help those in need this cold season

(2) F3 10 Year Anniversary coming up in January!

Turn Up the Volume

THE SCENE: Perfect morning. High 70s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1. Shoulder circuit (no rest):
– 15 manly arm rotations forward + backward
– 15 Moroccan night clubs
– 15 shoulder taps
– 15 OH claps
– 15 shoulder taps
– 15 Moroccan’s
– 15 manly arm rotations backward + forward
2. ATM’s
3. Cobra Merkins
4. Little bit of…
5. Tempo Squats

THA-THANG:
Mosey to rock pile by L&N and grab paver coupon

Head toward amphitheater, but while walking:

  • 25 curls, 25 OH tricep extensions, 25 OH presses, 10 walking lunges
  • 20, 20, 20, 10
  • 15, 15, 15, 10
  • 10, 10, 10, 10
  • 5, 5, 5

Volume circuit on stage:

  • 50 curls, 50 OH triceps, 50 OH presses, 50 merkins, run stairs, 50 inverted rows
  • 40, 40, 40, 40, stairs, 40
  • 30, 30, 30, 30, stairs, 30
  • 20, 20, 20, 20, stairs, 20
  • 10, 10, 10, 10, stairs, 10

Additional final set of 10 curls, 10 tris, 10 presses, 10 burpees, stairs, 10 rows while waiting on others to finish

Mosey back to AO to return rock

Simple and painful

MARY:
No time. Finished right at 6:15
COUNT-OFF & NAME-O-RAMA
11 PAX. No FNGs
CIRCLE OF TRUST/BOM:
Echoed Pfeiffer’s word from Saturday. Don’t be a scumbag. Be a great person and don’t surround yourself with negative people.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Soot Summer Special Part III

THE SCENE: Almost thunderstormed, but didn’t.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Little baby arm circles, 8-count push-ups, mosey to Peyton Manning Pass.
THA-THANG:

Mosey’d around 11th street garage. Bear crawled across the pedestrian bridge. Route 66’d the light polls on the north side of The Hill with a single burpee at each. Mosey’d to Peyton Manning Pass.

11s up and down Peyton Manning Pass, endzone to endzone. Merkins at the bottom and squats at the top.

Added some Colorado Springs flavor with a sprint up the Manitou Incline to Pikes Peak (sprint up the stairs to the top of The Hill). Bear crawled across the pedestrian bridge again. Did Indian Runs down three flights of the 11th Street Parking Garage and back to the AO. Finished with Taking the Field.

MARY:
Rotated through the PAX for Four-Minutes-o-Mary. Several PAX contributed with various core exercises 15-20 reps each.

COUNT-OFF & NAME-O-RAMA
15 PAX (1 FNG). Soot, Steam, Duggar, Precious, Reverb, Butterfly, Magic Mic, Postman, PDA, Doubtfire, Swanson, Passport, Drive Thru, Backdraft, Stool (FNG)

CIRCLE OF TRUST/BOM:
“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.” – Romans 12:1-2

Don’t conform to the fear and despair in the world around us. Be true HIMs in our families and communities by renewing our mind and being transformed. Be the hope and the light and the strength the world needs.

MOLESKIN:
It was great being back in town and getting to Q with you all again!

Big Ballin’ Friday Eve

THE SCENE: Chilly. Not warm. Not hot. Borderline cold. Basically shorts weather.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your QIC this morning
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning, feel free to do so!

 

  • This morning is going to look a little different – as we try and get back in the swing of things – it’s not going to be exactly the same but it’s going to be good. Stick with it and let’s get some good work done.


WARM-O-RAMA:

  • SSH: 10×4 IC
  • Rockette: 10×4 IC
  • Imperial Walker: 10×4 IC
  • WIndmill: 10×4 IC 
  • 4 count Merkin: 10×4 IC
  • Cherry-Picker: 10×4 IIC

THA-THANG:

  • If 10 or more:
    • Abort takes group to WWII Memorial Site
    • Steam takes group to Amphitheater

[ 7s ]

  • merkins and squats
    • 6 & 1, 5 & 2, etc

[ The $2.00 Quarter Pounder ]

  • 4 stations marked by orange cones at each respective site
  • $2.00 = 2 evolutions/times
  • Quarter Pounder = 25 reps/cone or station (1-count)
  • The Stations
    • Cone/Area 1: Imperial Walkers
    • Cone/Area 2: Merkins
    • Cone/Area 3: LBCs
    • Cone/Area 4: Mountain Climbers (2 count technically)

(Abort’s team — get a rock from rock pile)

(Steam’s team — utilize pull-up bars in amphitheater)

[ 10s ]

  • Abort’s team: Curls & Squats
  • Steam’s team: Pull-ups & Box Jumps

When done: both teams mosey back to AO and circle up.

    • Steam’s team knocks out 5 Motivators until Abort’s team gets bac

 

MARY:

 

[ Core 4 ]

  • Flutter Kicks: 25×4 IC
  • American Hammers: 25×4 IC
  • LBCs: 25×4 IC
  • Hello Dolly’s: 25×4 IC

 

COUNT-OFF & NAME-O-RAMA

13 PAX – 1 FNG –> HalfDomHalf

CIRCLE OF TRUST/BOM:

“Tend the Garden” – John 15:2

MOLESKIN:

When man was first created, Adam was given a garden to tend. It was given to Adam first and not Eve. By design. After Adam and Eve ate the forbidden fruit, God called Adam first. He will always call Adam first. By design.

So what’s the state of your garden you’ve been entrusted to protect and care for in the middle of this pandemic? Your garden could be your family, your vocation, your finances, your life in general.

But the interesting thing about a garden is that there can be both food and bad that exist together. And sometimes the weeds of a garden look good, they look like they fit in. And if you have ever gardened, you’ll know this process well – to pull weeds or things from the garden that shouldn’t be there, it can be a back-breaking process. Sometimes you have to get on your knees and get dirty and it takes a lot to uproot some weeds that have gone un-noticed, and it’s a hard process, a grueling process, but your garden is better for it.

Take that and apply it to your life. Your garden God has called you to tend to as the man.