F3 Knoxville

Tag: Betty

Jack’s 90th Celebration

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
43 ℉ 77% 41 ℉ 4.0 mi/h S

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs hopping backwards forming a larger ring.
4 Cherry Pickers.
Count off into 1s and 2s. While 1s circle the ring, 2s do Bobby Hurleys. Then 2s circle while 1s BH.
While 1s circle 2s Grady Corn. Then reverse.

THA-THANG:
Mosey to large parking lot where a ring of cones is set up. With 4 cones distanced equally away about 30-40 yards from the ring. N, S, E, and West type thing.

About 10 seconds to run around ring. PAX starts running around ring at individuals own pace. Four ‘volunteers’ start and run to cones and do 20 reps of one of the exercises listed at the cone. Then run back to PAX and pick another to run out to a cone. You can run to any cone. Come back and pick someone else.  And so on. The running/circling PAX changed direction every so often and also Bernied both ways. PAX moved for about 10-12 minutes, no stopping.
Cone Exercises where:

  • Merkins
  • Squats or Monkey Humpers
  • LBCs or Box Cutters
  • Dips or Carolina Dry Docks

Mosey to a corner of parking lot.  Move to opposite corner stopping four times for exercise. Then at opposite corner perform exercise while waiting for the six. So four stops of # of first exercise. Then do second exercise at corner while waiting for six. After six arrives, everyone start second exercise in cadence to count listed. (So, rabbits do more.)

  • 20 Merkins and then 20 Flutter Kicks
  • 10 Jump Squats and then 15 Pickle Pointers
  • 10 Shoulder Taps and then 10 Fairy(Star) Jacks
  • 5 Burpees and then 15 Freddy Mercurys
  • 10 Plank Jacks and then 10 Squats

Then Mosey back to AO.

MARY:
No time for Mary
COUNT-OFF & NAME-O-RAMA
11 Brothers.
CIRCLE OF TRUST/BOM:
Yesterday was my father’s 90th birthday. His name is John Joesph Purcell but his family calls him Jack. No doubt a HIM.

MOLESKIN:
—
ANNOUNCEMENTS: Still a wee bit of time to turn in coats.

Pick Your Pain

THE SCENE: Cold but not that cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
After being late to my own Q due to loosing my phone while setting up the workout and being frustrated with myself we got started.  Thanks Judge for getting us going on time……reach for the sky, let it hang, hillbilly squats, 5 count plank with Merkins x 12, high knees and burpees, BBS

THA-THANG:

Mosey to my truck to grab my gloves, which I also forgot in my frustration of being late….Then mosey up to guardrail behind Maple Street shopping center.

20 – Dips / Decline shoulder taps __Lap around the shopping center

20 – Derkins / Up / Downs ____Lap

20 – Rock OH claps /  Rock Seal claps___Lap

Mosey to JUCOmanjaro

Pick your Pain – Further you run – less reps.   Everyone got to choose their distance each exercise.  If you choose to stop at first cone (10 reps x exercise multiplier), second cone (8 reps x exercise multiplier), third cone (6 reps x exercise multiplier), fourth cone (4 reps x exercise multiplier), fifth cone (2 reps x exercise multiplier), or just keep running to the top if you hate the exercise.

Round the Clock Merkins x 1

Burpees – x2

BBS x3

SSH x 4

Mosey back towards the AO for some Dan Taylor – 1:4 Squats / Lunges adding 1:4 at each light pole.   Worked our way up the hill to 5 squats and 20 Lunges and then came back down to 1:4

MARY:
Had time for a little Mary – Hello Dolly, Pickle Pounders, maybe something else.

COUNT-OFF & NAME-O-RAMA
15 HIMS including 2 for Rush

CIRCLE OF TRUST/BOM:

As those that have been around and heard me share over the past year there is normally a common theme where I share where God has used many people in my life to share the same message over and over again until my stubbornness is overcome and I am willingness to stop and listen.   Felt like that happened again this week.   Through the JUCO-Challenge where each day several brothers have been sharing scripture or inspirational messages Kick-Flip the other day shared this quote from Charles Dickens “Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.”

Probably less than 24 hours later, I watched my wife struggle in pain after having surgery and hear her whisper more or less the same thing.   She said it’s days like these that I realize how much I take for granted just a normal day.   We remember the blessings on the special days, but what about the normal days.    Do we still see the abundance of blessings in the normal days.     A normal day where the sun rises and you wake up warm and dry in a cozy bed, a normal day where there is an abundance of options for what to eat or what to wear, a normal day where you have a job to do and a car to get you there.   A normal day where we are surrounded by friends and family.    I am guilty way too often of taking for granted the normal days.  All across the globe and even in our local Hardin Valley community for many of our neighbors their normal day doesn’t look any like what I described.    Judge has challenged us to step up our game in serving those around us where normal is different.    Let’s rise to the challenge men.   We are called to be different, looks different, act different, love different, serve different.   Remember what Jesus told his disciples in Mark 10:45   “For even the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””

ANNOUNCEMENTS:
Still collecting coats – let’s finish strong – reach out to a few friends, coworkers, neighbors, etc and see what you can gather up for those in need.

positive habits and sophomore hill

The Scene

36 and chilly

F3 Welcome and Disclaimer

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

Warm-O-Rama

Bear Crawl (F/S/B/S)

Tempo Squat

T Merkins

SSH w/ Silent Count after 5 to 20 (If everyone stops at the same time no burpee penalty)

Imperial Walkers

Mountain Climbers

Skater Hops

Tha-Thang

Mosey to CMU Pile and grab 2 coupons per person and head to Sophomore Hill

All pax start in the first corner, Granny Shot Drag CMU up Sophomore Hill to the first corner then jog back down to the start and perform the first exercise, run back to CMU and Rifle Carry Across to the next corner stopping every 5 steps for a blockee, then jog back to the start (whichever way you want) and perform the second exercise, run back to your CMU and duck walk with the block down the hill to the next corner, jog back perform next exercise and go find your coupon again, Bernie with block to the next corner and perform the next exercise. Then repeat the sequence until all the exercises are complete.

10 DB Thrusters

20 T-Merkins 

30 SSH w/ block

40 Split Squats (20 E/S)

50 Skater Hops

60 Mt Climbers (2 Count)

70 Shoulder Taps (2 Count)

80 Freddy Mercury’s 

We got through the mountain climbers/shoulder taps when recover was called. Return coupons to the coupon pile.

Hold plank until everyone has returned the coupons. We sprinkled in some shoulder taps while waiting. . 

Freestyle mosey (sprinkling in some karaoke and Bernie’s) toward AO stopped half way for some fist bump merkins. 

Freestyle mosey stopping again for some stinky Freddie Mercurys.  

Continue the mosey then Butter Knife called jailbreak back to the shovel flag. 

Mary

Just enough time for some LBC’s and pickle pounders

COUNT-OFF & NAME-O-RAMA

14 HIM’s

COT/BOM

Q1.1 talks about the commitment to accelerate your Fitness, Fellowship, and Faith.

Every day we face countless decisions that will either take use down the right path or lead us another way.  We are either accelerating or we are decelerating when making these decisions there is no neutral. The accelerating decisions do not get any easier to make they just become engrained within us. (i.e. getting up and out to an F3 workout)

A HIM needs to develop guardrails in his life to allow for continued acceleration. Guardrails are the routines in our life that allow us to take more action with less thought. We need to develop these positive habits in our life that eventually will automatically happen without any thought. 

The faster the HIM wants to accelerate the stronger these guardrails have to be. The stronger the guardrails are the more momentum we gain in our Fitness, Fellowship and Faith. 

What positive habits/routines do you already possess and what are 2-3 positive habits/routines you can begin to form to re-enforce your guardrails to allow you to accelerate faster as a HIM?

Proverbs 25:28 “Like a city whose walls are broken through is a man who lacks self-control.”

MOLESKIN:

 

ANNOUNCEMENTS:

 

Fridaythe13x13x.13

The Scene

Perfect Gloom

 

F3 Welcome and Disclaimer

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

 

Warm-O-Rama

Cherry Pickers

Thai Fighter Arm Circles

Seal claps

Merkins

Tempo Squats

Bear Crawl F/S/B/S/F

Motivator

 

Tha-Thang

Mosey to track and field hill

13 one heel elevated squats 

Bear crawl to curb, run up hill, recover down and hold plank until everyone returns

…..

Down to 1 by 3’s

 

Mosey to CMU pile stopping halfway for 10 BBS/Glute bridges

 

13 exercises – 13 reps – .13 mile run

We only got through exercise 8

Merkins

BBS

CMU Box Jumps

CMU Swings

Overhead Press

CMU lunges

Carolina Dry Docks

Mountain Climber Knee Taps

Freddy Mercury

Curb Dips

CMU Squats

Curls

Burpees over CMU

 

Mosey to AO switching between Bernie and mosey

 

Mary

Imperial Walkers for 45 seconds

 

COUNT-OFF & NAME-O-RAMA

17 HIM’s

 

COT/BOM

Joshua 1:9

“Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.” 

 

Isaiah 41:10

“Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”  

 

MOLESKIN:

 

ANNOUNCEMENTS:

Out of Juice

THE SCENE: Clear and mid-40s. Just cool enough that you don’t drip too much sweat.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20x SSH IC
5x Cherry Pickers IC
9x Failure to Launch IC
15x LBAC both ways, Overhead Claps, and Raise the Roof
15x Crabettes IC
THA-THANG:
My third Q this week… Creative juices are running low. Today is half of each of two previous beatdows, smashed together.

Mosey/Bernie to the CMUs, each pick one.
Battle Buddy up for the first section, a modified Dora.
One PAX does specified reps of stationary exercise while the other performs the specified moving exercise.
When reps are done, stationary PAX goes to relieve moving PAX, who switches to the stationary. All exercies (stationary and moving) done with CMU.
When this was last Tuesday’s CMUesday at the asylum, each PAX did each exercise twice. Today, each exercise just once.

10 Bus Drivers / Mosey
15 Blockees / Bear Crawl
20 V-Ups / Rifle Carry
25 Derkins / Weighted Duck Walk
30 Squats / Murder Bunnies
35 Curls / Twist Lunge

After putting up the blocks, time for a little Bump and Run.
Exercises in each of the parking lot’s 4 corners. Start with PAX at each corner, plus one “bump” group. Begin work, each corner does reps until bumped. “Bump” group moseys from one corner to the next, bumping the group there to the next station.

Merkins
Pickle Pounders
BBS
Embrace the Earth Burpees

MARY:
Just a little mosey back to the AO
COUNT-OFF & NAME-O-RAMA
Perfect 10 today, ideal number for both beatdown fragments.
CIRCLE OF TRUST/BOM:
Utmost.org from yesterday (Nov 5):

Partakers of His Suffering

…but rejoice to the extent that you partake of Christ’s sufferings… —1 Peter 4:13

If you are going to be used by God, He will take you through a number of experiences that are not meant for you personally at all. They are designed to make you useful in His hands, and to enable you to understand what takes place in the lives of others. Because of this process, you will never be surprised by what comes your way. You say, “Oh, I can’t deal with that person.” Why can’t you? God gave you sufficient opportunities to learn from Him about that problem; but you turned away, not heeding the lesson, because it seemed foolish to spend your time that way.

The sufferings of Christ were not those of ordinary people. He suffered “according to the will of God” (1 Peter 4:19), having a different point of view of suffering from ours. It is only through our relationship with Jesus Christ that we can understand what God is after in His dealings with us. When it comes to suffering, it is part of our Christian culture to want to know God’s purpose beforehand. In the history of the Christian church, the tendency has been to avoid being identified with the sufferings of Jesus Christ. People have sought to carry out God’s orders through a shortcut of their own. God’s way is always the way of suffering— the way of the “long road home.”

Are we partakers of Christ’s sufferings? Are we prepared for God to stamp out our personal ambitions? Are we prepared for God to destroy our individual decisions by supernaturally transforming them? It will mean not knowing why God is taking us that way, because knowing would make us spiritually proud. We never realize at the time what God is putting us through— we go through it more or less without understanding. Then suddenly we come to a place of enlightenment, and realize— “God has strengthened me and I didn’t even know it!”
MOLESKIN:
Not sure what was going on in that white van that was idling in the parking lot with an empty driver’s seat. Kinda wanted to run close by it so maybe the doors open and I get snatched in and don’t have to do any more burpees.
ANNOUNCEMENTS:
Tomorrow! Tomorrow! Convergence! Tomorrow!