Betty – Page 34 – F3 Knoxville

CMU Campus tour

April 8, 2021 Betty

The Scene

28 Degrees

F3 Welcome and Disclaimer

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

Warm-O-Rama

SSH

Merkins

Tempo Squats

Toe Taps

Hairy Rockettes

TN Rocking Chair

Tha-Thang

Mosey to CMU pile and grab 2 for a trip around campus (Modify with 1 if necessary)

Suitcase carry CMU’s to first location (Mouth of CMU alley)

2 rounds/12 reps

CMU Swings/Air squats (Booty touching CMU)

Suitcase carry CMU’s to the second location by the covered walkway

2 rounds/12 reps

CMU deadlift to sprawl/Iron Mikes (6 e/s)

Suitcase carry to next location by the Fathers house (Garage door was open, weird)

2 rounds/12 reps

Thrusters/Merkins on CMU (Try to get chest below the CMU)

Brick by Brick in the back parking lot. Each member of the pax will take one CMU at a time to the next parking lot line. After both CMU’s are back together, then run to the starting point and back. (Repeat will we get to the other end of the parking lot)

We then moved our CMU’s via American Hammers about 30 yards.

Freestyle carry CMU’s back to the CMU pile and mosey back to the AO

Mary

No Time

COUNT-OFF & NAME-O-RAMA

8 and 1 2.0 for the beatdown

COT/BOM

Spoke about the weight of Good Friday and even though we carry burdens throughout our lives (Much like those CMU’s around campus) that Jesus carried the ultimate burden for us so that we could have eternal life.

MOLESKIN:

I wanted to thank the PAX for bearing with me throughout the beatdown. Was not feeling well. It is interesting to see how the temperament of the Q dictates that of the rest of the PAX during the beatdown.

ANNOUNCEMENTS:

For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life. Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available. F3 Knoxville will be providing them with the following items:

* individually wrapped snacks

* individual bottles or cans of soda, Gatorade or water

* paper towels, Clorox wipes, trash bags

* toilet paper

* Visa gift cards in small denominations ($10-20)

* Bath towels and twin bed linens.

Shamrock – Valley of Despair

April 8, 2021 Anchorman

THE SCENE: 55F perfect
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Motivators: starting at 7

On your back Side Straddle hop x25

Twinkle Toes (IC) 4 CT x 10

Cherry Pickers: 5

THA-THANG:

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: Pregnant Crab walk with stone on stomach to the 1st line and do 20 American Hammers single count, using your rock. Repeat at each line all the way to line 10 for a total of 200 reps.

Mosey to the valley of despair.

Battle buddy up

Partner A: Dealer’s choice – merkins or big boys ( switch between the 2 when you burn out )

Partner B runs to the bottom, 10 squat jumps, run up the other side, 10 monkey humpers, back down for 10 more jump squats, Bernie back up to partner. Switch.

3 rounds of this for 10-15 minutes.

Mosey to CMU pile

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1. 28 total.

25 Curls

50 Bench press

Repeat for 3 rounds. Total of 75 curls and 150 bench press.

Mosey back to AO flag

Stopped along the way to do 7 burpees, then 6, 5 , 4, 3, 2, 1. 28 total.

MARY:
4 minutes of abs and merkins
COUNT-OFF & NAME-O-RAMA

14 – Anchorman, Betty, Brick, Cheatsheet, Curveball, Dumpster Dive, Interpol, Jenner, Kick-Flip, Mermaid, Osteen, Slappy, Trolley, Vanna

CIRCLE OF TRUST/BOM:

Compliment. A polite expression of praise or admiration.

I have never been great at giving or receiving compliments. F3 has given me a lot of practice the past couple of years. There are countless high impact men that show up here and other AOs who are excellent leaders. They see the good in you and me and point it out.

“Way to kick some ass today, you really pushed it”

“Great Q man”

“Man that was a killer pace on that run you did yesterday” We are all saying that about Osteen right now and want to know what his secret is.

“Mermaid, thank you for leading this AO in such a positive and fun atmosphere while at the same time pushing us hard to get better physically, spiritually and as a brotherhood.”

“Trolley!!!! Thank you for teaching us how to push ourselves way out of our comfort zone”

“Betty, thank you for always having a positive attitude.”

“Jenner, thank you for educating us with real life stories about veterans and walking us through some of their heroic actions”

“Baby Boomer, thank you for injecting humor in this group and for your creative Qs that are full of painful challenges.”

“CheatSheet, thank you for my sore upper body and for all the words of encouragement that you preach to us”

“Curveball, thank you for making this awesome location possible for us”

“Kick-Flip, thank you for writing the book on leadership. Your laser focused drive to constantly ask more men to join F3 is impressive”

I could go on and will keep trying to do a better job of handing out compliments.

I want to challenge us to keep that up. It makes a huge difference, so thank you guys for what you bring to the table / parking lot.

Also, let’s take the compliments and spread them out beyond F3 to our families, friends and strangers.

MOLESKIN:

Trolley’s job, my buddy Jordan, my nephew Ian

ANNOUNCEMENTS:

The Shamrock ARM and HAMMER

March 31, 2021 Interpol

THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats

THA-THANG:

Prep:

Get CMU from CMU pile
Take to parish awning.
Pair off.

ARM AND HAMMER (DORA):

200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
200 American Hammers (partner sprints around the whole parking lot swap)
200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
400 Freddie Mercs (partner bear crawls the fish and swap)

MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)

COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.

Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.

http://www.americangospelfilm.com/watch-christ-alone-ag1

http://www.americangospelfilm.com/watch-christ-crucified-ag2.html

MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!

ShamRockin’ the Mic

March 29, 2021 Butter Knife

THE SCENE: Cool and dry…
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
Cherry Pickers
10 tempo Merkins
Arm rotations thumbs up in cadence
Reverse thumbs down in cadence
5 burpees on your own
Side straddle hop in cadence
THA-THANG:

Mosey to the coupon pile
Partner up, line up on curb
100 curls while partner bear crawls to the other side and crawl bears back
100 thrusters while partner Crab walks to the other side and Bernies back
Flutter kicks in cadence
Mosey to the covered side, line up on curb
Shaun T’s – step up, knee to opposite elbow,
Step down, backward lunge and reach to curb.
Burpee leap frogs from one speed bump to the other
Flutter kicks in cadence
Mosey to the track
Suicides 20yd, 30yd, 40yd
Kick flip’s Mucho Chesto: Diamond, Regular, Wide, and Staggered 10x each
Flutter kicks in cadence
Walk corners and sprint down the straight away
Freddy Mercury in cadence
Mosey back to the flag!

MARY:

Cardio Island: Karaokes, High Knees, high heels, skip, side to side low, walking lunges
8 Count Merkins x10

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
I finished reading the Bible for the first time in my life back in February. This is probably not a feat for you guys… It took me a little more than 2 years to finish a 1 year plan. But I did it! I’ve always been around the Bible and I’ve read bits and pieces, here and there. I made a lot of attempts to read it cover to cover, and i would fizzle somewhere after the creation… If you struggle like I did, I highly recommend a Bible reading plan.

MOLESKIN:
Thank you gentlemen for challenging me! I have nothing but respect for you guys.

ANNOUNCEMENTS:

Measuring Progress & Celebrating Birthdays

March 26, 2021 Mermaid

THE SCENE: 60 degrees and wet from the overnight rain, but otherwise favorable.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 SSH
Thai Fighters x10 each leg
Tempo Squats 10
Cherry Pickers x 5
Arm Stretches
THA-THANG:

Start 30 minute timer

run 1 mile for time

then repeat as many times as possible the following:

5 burpees

10 merkins

15 sit ups

20 squats

record progress and mile time to repeat workout later and measure progress

I may add everyone’s mile time and progression through the exercises at a later date.
MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 this morning
CIRCLE OF TRUST/BOM:

⁸Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

I am weak in my prayer life, and this verse is a reminder that if we humbly ask God, through prayer and thanksgiving, that he will guard our hearts and minds. We are told to rejoice and don’t be anxious. He can help with our anxiety about the problems in our life, all we have to do is follow the lead of these verses.

MOLESKIN:
Pray for Pool Boy’s bosses who have Covid, and that through this experience they will seek Jesus.
Pray for Dumpster Dive’s client, Mr. Thompson, who needs to wrap up his claim and after the arduous fight he is battling depression.
Continue to Pray for Jenner and his MCAT/Med school hurdles.
ANNOUNCEMENTS: