F3 Knoxville

Tag: Bekky

More burpees than planned

The Scene

51 degrees and glorious

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

BBA F/B

Seal Claps

SSH

T-Merkins

Imperial Walkers

Lateral Mountain Climbers

Tha-Thang

Mosey to CMU pile 

Roughly 4 rounds

5 T-Push ups

10 CMU Halo’s

15 SMU Squat to high pulls

20 CMU Swings

Suitcase carry across lot before starting next round

Rosie broke a CMU into 5 pieces so we took a short break for 25 burpees

Mosey to the front parking 

11’s

10 Sissy Squats run to the other end of the parking lot

1 Leg Kick Through (1 each side)  run back to start

9 Sissy Squats run to the other end of the parking lot

2 Leg Kick Through’s (1 each Side) run back to start

…

…

1 Sissy Squats run to the other end of the parking lot

10 Leg Kick Through’s (1 each Side) run back to start

Hill Work

10 Lateral Mountain Climbers

Run up hill touch fence 

10 4-count SSH

Run up hill touch fence (2x)

5 burpees 

Run up hill touch fence (3x)

Mary

No time

COUNT-OFF & NAME-O-RAMA

17 HIM’s and 1 FNG (Welcome Tripper)

COT/BOM

”If you always respond to what is urgent, you’ll inevitably sacrifice what is important.” -Craig Groeschel

”I have two kinds of problems, the urgent and the important. The urgent are never important and the important are never urgent.” -Dwight D. Eisenhower

1 Thessalonians 5:21 ”Test everything, hold fast to what is good.”

MOLESKIN:

ANNOUNCEMENTS:

Thinking about signing up to Q? You should!!! If you haven’t Q’ed get with anyone who has and we will be more than willing to walk alongside you and help you prepare, even Co-Q with you to get your feet wet. My first Q would have taken a long time to happen without a push from Judge Judy at JUCO and the support of a few others and it was a great experience. It is a low-risk way to develop/sharpen your leadership skills with a ton of support from your F3 brothers. 

“The things that count” – Shamrock

THE SCENE: Perfect fall weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 25

On your back Side Straddle hop 25 

Twinkle Toes  (IC) 4 CT x 10

THA-THANG:

Mosey around the school for .5 mile

Stopped for 25 merkins, 100 flutter kicks, 25 squats & 10 burpees 

Back to AO

Line up at one end of parking lot. 

Round 1: Bear Crawl to the 1st line and do 1 merkin, BC to next line 2 merkins, BC to next line 3 merkins all the way to 10

Round 2: Lunge to the 1st line do 10 single count twinkle toes, repeat at each line to line 10. 

Round 3: Crab walk to the 1st line and do 10 American Hammers single count, repeat at each line all the way to line 10

Mosey to the CMU pile. 

50 Bench press

50 Curls

50 Slow Block Twists 

50 Bench press

25 CMU rows

50 Rocky Balboas

Mosey back to the AO

Stopped for 25 merkins, 100 flutter kicks, 25 squats, 10 pickle pounders & 10 monkey humpers

MARY:
25 – 4 count Freddie Mercury

30 seconds of merkins

COUNT-OFF & NAME-O-RAMA
Anchorman, Trolley, Mermaid, Dumpster Dive, Curveball, Betty, Hurl, McRib, Bekky, Nadia, Pringle, Cheatsheet,
CIRCLE OF TRUST/BOM:

I was texting with some buddies this week about current events and the state of our nation. Like everyone we are frustrated and anxious. We all came to the same conclusion. We need Jesus. I think it’s healthy to discuss our honest frustrations and anxieties, but we need to always come back to Jesus. One of my friends then said that this old hymn came to mind.

Turn your eyes upon Jesus

Look full in His wonderful face

And the things of earth will grow strangely dim

In the light of His glory and grace

Oh soul are you weary and troubled?

No light in the darkness you see?

There’s light for a look at the Savior

And life more abundant and free

His word shall not fail you, He promised

Believe Him and all will be well

Then go to a world that is dying

His perfect salvation to tell

Turn your eyes upon Jesus

Look full in His wonderful face

and the things of earth will grow strangely dim

In the light of His glory and grace

This hymn was written by Helen Howarth born in 1863

At the pinnacle of her career, tragedy struck. Helen went blind and her husband abandoned her, leaving her financially destitute.

She wrote this hymn because of a tract that a missionary gave her. 

Those who knew Mary in her later years tell of her joy and enthusiasm. Though living on government welfare in a sparse bedroom, whenever asked how she was doing, she would reply, ‘I’m doing well in the things that count.’ Mary was always composing hymns but she had no way of writing them down so she would call friends at all hours and get them to record her lyrics before she forgot them.

Talk about not giving up, that’s impressive! 

Helen had a small plastic keyboard by her bed. There she would play, sing and cry. “One day God is going to bless me with a great heavenly keyboard,”  “I can hardly wait!”

MOLESKIN:

Prayer requests: Racism, Cheat Sheet’s family, Trolley’s job, Hardship Hill

ANNOUNCEMENTS:

Duck Duck Goose

THE SCENE: Wet and steamy 70’s

WARM-O-RAMA:
4ct SSH x 25 (IC); 4ct Tai Fighter Combo (forward, reverse, front clap, and overhead clap) x 10 (IC); 4ct Plank Medley (plank jacks, shoulder taps, Catalina wine mixers, and merkins) x 7 (IC); Temp Squat Jumps x 7 (IC)

THA-THANG:
Don’t stop the fun… Indian-style: PAX mosied over to back corner of high school and formed a COVID-friendly single file line along the curb; Exercises began and 6-man sprints to the front while PAX moves; Next HIM follows suit and so on and so forth making our way ultimately around to the AO; AMRAP exercises performed along the way as a group were 1) Rocky Balboas, 2) Merkins, 3) Big Boy Sit Ups, 4) Squat Jumps, 5) Carolina Dry Docks.

Group paused half way for a little F3 Duck, Duck, Goose (Dora-style)… PAX formed a COVID-friendly circle and each worked OYO to finish 100 Iron Mikes (Q accidently called them Magic Mikes), 200 Carolina Dry Docks, and 300 SSH; meanwhile each HIM would run around the circle back to their starting point and then the next HIM would take a lap; much panting and groaning followed.

Continued the Indian-style conga line back toward the AO: Again the PAX performed AMRAP exercises while 6-man kept advancing to the front; group exercises were 1) SSH, 2) Lunges, 3) Rocky Balboas, 4) Lunges; PAX paused just before reaching AO and ran some 40yd sprints back and forth with 5 merkins on each end (AMRAP and OYO).

MARY:
Alternated 10 merkins then 10 SSH for about 3 minutes (OYO)

CIRCLE OF TRUST/BOM:
Talked about the unique benefits of flying in V-formation as geese: 1) Group can fly 70% farther than an individual goose using the same amount of energy, 2) If they fall out of formation, they quickly realize the benefits of the group, 3) Leader of the formation rotates back and each goose takes a turn leading, 4) Each goose honks to encourage the group to push beyond their limits and remind others they are there, 5) If a goose is injured or sick and falls out of formation, at least two of the geese will drop out with them to encourage them and protect them while vulnerable.

Talked about the parallel between geese and F3 PAX.  Talked about Genesis 2:18 and how God declared “it is not good for man to be alone”.  Paired that with Galatians 6:2 that says we should “bear one another’s burdens, and so fulfill the law of Christ”.  Encouraged the PAX to be like the geese and lead, encourage, and help those in their sphere of influence.  Encouraged those hurting or isolated or struggling to reach out for help – if no one else, call me – and that there were men in the circle that would step up for them.

Be Prepared, a Field Trip to The Cedar Bluff Schools


THE SCENE: 70’s clear and HUMID
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
No one took the open Q, so Mermaid picked it up and treated everyone to a field trip off the Shamrock A/O and a visit to the Cedar Bluff Schools.
Motivators from 9, and 3 Cherry Pickers, then Mosey to the Cedar Bluff Schools
THA-THANG:

Meet in the middle of the circle.
Call out an exercise, an amount, and a location,
run to the location, do the exercise in the amount called and run back, repeat the exercise
Hold an Al Gore until everyone returns and finishes
stop at 6:05 and run back to Shamrock a/o
Tree Hand release, release merkins
light pole Leg Raises
chain link fences Jungle Boi Squats
cross walk BBS
grass Stationary Lunge Steps
brick wall Wall Squats
steps calf raises
sidewalk burpees
handicap parking bobby hurley
covered area american hammers
directional arrow merkins
stop sign at cedar bluff road monkey humpers
repeat as necessary

MARY:
4 rounds of a PAX calling out a core exercise followed by 10 merkins.
Pickle Pounders, Little Baby Crunches, Freddie Mercuries, and box cutters were called and performed.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Be Prepared
Ezekiel 38:7
New International Version
7 “‘Get ready; be prepared, you and all the hordes gathered about you, and take command of them.
Matthew 24:44
New International Version
44 So you also must be ready, because the Son of Man will come at an hour when you do not expect him.

MOLESKIN:

ANNOUNCEMENTS:
Iron Pax week 1 on Friday begins at 0515
Mandolin is looking for some OTB partners for an evening workout.
Pringle has a friend looking for a substitute on a paper route.  This route only needs coverage so the normal carrier can take some time off.  Two weeks currently needed in October and in November.  The pay could be as high as $500 per week.  Let me know if you are interested, or know someone that might be, and I will put you in touch with Pringle.

ShieldLock

The Scene

Humid and Foggy

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

10 Tempo Squats

10 Imperial Walkers

8 Cherry Pickers

10 Baby Arm Circles Forward

10 Baby Arm Circles Backwards

SSH Count in cadence to 5 out loud then to 15 silently all ending at the same time

10 Predator Jacks

10 Toe Touch Merkins

 

Tha-Thang

We split into groups of 3-4 that represented our shield locks for the morning

Indian Run (With lead man doing a Bernie) to the large CMU pile by the buses

Each shield lock worked through the following exercises. If one member of the team finished the reps before the others they could contribute up to 5 reps to another member of their shield lock to accelerate the group through the workout. In between each exercise, there was a short recovery run to the opposite curb and back. 

10 Burpees

20 Predator Jacks

30 Toe Touch Merkins

40 CMU Rows

50 CMU Deadlift to Overhead Press

40 Goblet Lunges

30 Froggers

20 Shin Huggers

10 CMU Swings

3 groups finished all reps and went to help the 4th shield lock through the last 3 sets.

Mosey back to AO

Mary

6 inches and the ABC’s (the group got to P all capital letters)

COUNT-OFF & NAME-O-RAMA

13 HIM’s for the beatdown

COT/BOM

Inspired by this article in the Q Source https://f3nation.com/shield-lock-q1-7/ 

We have many different types of relationships Wife, Children, Co-workers but many men neglect the horizontal relationship with other men. 

A healthy community will have multiple shield locks, groups of 3 to 5 men who form the horizontal relationships that protect and enrich a man’s life.

A man who cultivates a shield lock is ensuring that his blind spots are covered and helps him be prepared for the unexpected in life and to continue to accelerate through life. 

Characteristics of a healthy shield lock (3P’s):

-Proximity (must be geographically close)

-Purpose beyond mere companionship (Help each other be prepared for the peaks and valleys of life)

-Periodic (the shields must lock periodically for preventative maintenance) 

By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa.

MOLESKIN:

ANNOUNCEMENTS:

Sign up for the IRON PAX challenge. It is 4 beatdowns that you will more than likely be at anyway. Shamrock and JUCO will be taking these challenges on every Friday in September.