F3 Knoxville

Tag: Brick

The Taxman Cometh

THE SCENE: Weather was nice, around 50 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start off with 20 SSH on 4ct, Tie Fighters x10 4ct L and R, Imperial Walkers x10 on 4ct, A little this and that, Some regular stretching, Cherry Pickers x6, Tempo Merkins x10 on 4ct, Plank Jacks x10 on 4ct
THA-THANG:
No Mosey, we put in work at the lot.  The idea was 1 minute of exercise, 1 minute of suicides.  End result was 24 minutes-12 minutes of exercise and 12 of suicides

  • 1 Min Merkin
  • 1 Min Suicide
  • 1 Min Plank Jacks
  • 1 Min Suicides
  • 1 Min Jump Squats
  • 1 Min Suicides
  • 1 Min Peter Parkers
  • 1 Min Suicides
  • 1 Min LBC
  • 1 Min Suicides
  • 1 Min Dry Docks
  • 1 Min Suicides

Rinse and Repeat

Once Second Set was done mosey to Tail of the Dragon- Lunge to Light Pole, Then Bear Crawl to the next…Repeat to the top of the hill.  Then 20 4ct LBC’s and back to AO

MARY:
Had enough time for 20 4ct Freddie Mercury
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Talked about what it means to be a true friend and what the scriptures tell us about it.  We are called to transparency and consistency.  We are to bear each others burdens (Galatians 6:2) Should be there through thick and thin (1 Thessalonians 5:11) sharing their goods  and their lives with each other if there is need (Hebrews 13:16) Friends must encourage each other through honor and affirmation (Romans 12:3-6) They are to identify and call out one another gifts, strengths, and abilities.  They are to build each other up in faith through common worship.

-Taken from Tim Keller’s “The Meaning of Marriage”

This is our calling.  Our job as brothers doesn’t stop when we break the COT and get in our cars and go home.  It’s an every day effort of growing friendships and being there for each other.  Pointing each man back to our creator.

Shamrock – Valley of Despair

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:

Passing the Torch!

THE SCENE:  A couple of degrees below freezing…

F3 WELCOME & DISCLAIMER:

Forgot to mention that I am not a professional…  However I am sure the PAX is aware of that by now!

WARM-O-RAMA:
30 SSH

10 Tempo Merkins

10 Tempo Squats

Baby Arm Circles Forward/Reverse

THA-THANG:

Drawed the number 2 with GPS with 3 stations located in the park.

Station 1 – Bear Crawl around the tennis court with 5 Burpees at each corner.  Run and touch gate then proceed to Station 2.

Station 2 – at the back parking lot I placed some modified CMU’s in the grass next to the trail entrance.  We used these CMU’s for 20 Curls and 20 Overhead Presses.  Then run over to the boat ramp.

Station 3 –  We did 20 Dry Docks facing downhill on the ramp.  Then starting at the water, 20 Squat Jumps up the ramp.  Then we ran back to the Tennis Court.

Rinse and Repeat as many times as you could.

MARY:
ATM closeout led by Cap’n Crunch

CIRCLE OF TRUST/BOM:

Passed the Flag over to Stripped, he is a wonderful asset to the Equalizer.  Not only is he accountable at the workouts, he is also accountable to reach out to brothers that are needing help outside of the workouts.  I am grateful that the Equalizer is in good hands!

“Leadership is not about a title or a designation.  It’s about impact, influence,  and inspiration.”

MOLESKIN:
Was one of the most boring workouts I have put together but drawing the 2 for our 2 year anniversary was very important for me.  However it did turn into a pretty good beatdown, so I plan to use it again soon!
ANNOUNCEMENTS:
Hardship Hill 10/2!!!

Measuring Progress & Celebrating Birthdays

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:

This was my last F3 workout…as a 41 year old.  3/27 is my 42nd birthday.  We are all here working on our weaknesses, and we are attempting to get stronger.  This workout is designed so that we can repeat it and measure our progress over time.  When I Q, I like to work on weakness.  The workout, the BOM, its a plan to address where I am lacking physically, mentally, and spiritually.  In the spiritual sense, this verse from Philippians addresses some of my deficiencies.
Philippians 4:6-8
New International Version
6 Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

8 Finally, 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:

When in Need

THE SCENE: Cloudy, temp about 70.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, Plank Stretches, 10 Iron Mikes, 10 Windmills, 10 Rockettes, Michael Phelps
THA-THANG:
Mosey to Cone 1 at Stop Sign at Southeastern Corner of Admin Bldg.  We will run back up the semi-circle road toward Stop Sign at Northeastern Corner.  We stop[ at cones to do exercises.  There will be 8 cones with the last cone at the stop sign at the Northeastern Corner.  We go forth by method depicted on the cone.  Then we run back.  However, with each run back and forth we lose the end cone.  In other word we run cone 1 to 8, then 8 to 2, then 2 to 7, etc.  The cones and methods of running are shown.

  • Cone 1:  20 American Hammers (regular count).  Sprint to next cone.
  • Cone 2:  20 Side Straddle Hops (normal count).  Bernie to next cone.
  • Cone 3:  20 Merkins.  Skip to next cone.
  • Cone 4:  20 Big Boys. Sprint to next cone.
  • Cone 5:  20 Hello Dollies (normal count).  Sprint to next cone.
  • Cone 6:  20 Carolina Dry Docks.  Skip to next cone.
  • Cone 7:  20 Squat Jumps.  Bernie to next cone.
  • Cone 8:  20 Bicycle Kicks (regular count).  Sprint to next cone.

Go to Roadshow Run.  We will run to trail at end of the run.  We will do 40 Baby Crunches and 20 Squats.  Then we run back up but at each set of stairs we do 20 Calf Raises before running on up the stairs.  At bat cave we do more Baby Crunches until six arrives.

Run to AO.

MARY:
20 Flutter Kicks, 20 Hello Dollies, Stretches.
COUNT-OFF & NAME-O-RAMA
15 men with no FNGs.
CIRCLE OF TRUST/BOM:
When In Need

All of us have faced time of great distress that can lead to significant anxiety or depression.  We are encouraged, in F3, to reach out to our brothers when in need.  We may be quite depressed when a brother turns to help us.  Often, those who are depressed are not good at accepting help.  When brothers reach out to us, there are some things we need to remember:

  • Be gracious to those who come to you.  This may be difficult to do because we are so down and out.  However much we are hurting, we need to show appreciation to the brother who took his time to come to us.
  • Accept what is given.  Some people are better at giving advice or listening to us than others.  Some people may give advice that you already have tried or that you don’t think is that wise.  That’s ok.  Search for the pools of wisdom in what they say and remember that your brother has come to you out of love, no matter what the advice.  His coming to you is gift enough.
  • Use what is given to build yourself back up.  Unfortunately, when we are hurt and down we sometimes get stuck in the role of a victim.  We can’t believe our fate and we are angry about where we are.  As Christ said to the invalid, “Pick up your mat and walk.”  Take strength and assistance from your brothers and use it for change.
  • Don’t expect people to come to you if you aren’t calling on them to.  When we have something happen to us, people will come for a while.  They care.  But people may stop coming to you after a period of time.  You may feel forgotten and get angry, thinking people don’t care.  Remember that people get busy with their own lives and problems. Don’t expect them to keep coming if you aren’t asking them to.
  • Leave people feeling glad they visited.  You need encouragement in your time of need but our visitors need encouragement as well.  It isn’t easy to take time out of one’s day to visit a person who is ungracious.  If you continually depict a picture of misery, it is the rare person who will continue to visit you again and again.  Thank the visitor for coming and let them know that you care for them too.

If we can do these things when in need we will find that are wounds are healed more easily.  We are accepting the gifts God places before us and we can regain our strength again

MOLESKIN:
Prayers for those in the Philippines where the Covid rate has risen significantly; prayers for other countries where Covid is on the rise; prayers for Mr. Jinxy who is recovering from injuries after his automobile accident.