F3 Knoxville

Tag: Bunny

Back blast and use of worst metaphor in F3 History at BOM

THE SCENE: Low 50s, light rain, random dude sitting down with umbrella drinking coffee at top of AO…nice aroma every time we ran by.
F3 WELCOME & DISCLAIMER

I am worst than a nonprofessional , follow Covid guideline
WARM-O-RAMA:
SSH x 20, Arm Circles, Cherrypickers, Leg over leg stretch, Butterfly stretch ( Included Coach Dunn’s advice) Couple of yoga stretches

THA-THANG:
Ran to top of AO at Parks and Rec office area and did a circuit run between the end points of the Colosseum/overlook. Did a exercise at each stop point and then ran back to start point

Start point at Haslam monument

  • Squat x 20
  • Squat Jump x 20
  • Fire Hydrant x 20 ( 10 each side )

Mid-Point at center of overlook

  • Flutter Kick 4 count x 20
  • Hello Dolly 4 count x 20
  • LBS x 20

End-Point at stop sign at bottom of hill

  • Mountain Climber 4 count x 20
  • CDD x 20
  • Merkins x 20

Slow Mosey to base of Everest

2 sets of Break dance Merkins with run half way up Everest

Then…ran to Summit of Everest and then mosey to AO.

At AO

10 Burpies followed by 20 LBS

COUNT-OFF & NAME-O-RAMA
14 Pax got better today~ Pluto, Rainbow, Archie, Gibbler, Hands, Crab-legs, Code Brown, Cat Gut, Bunny, Kentucky, Fabio, Toll Bridge, Hot Tub, Matlock
CIRCLE OF TRUST/BOM:
Worst metaphor inF3 history…

Shared that as High Impact men we are often striving to be leaders in our families, church, work, and friend groups. You are working hard to both fit in AND to stand out. Working hard and stepping up to be a humble leader when called upon to do so… each of us is carrying a lot of strength as Hims, yet it may not be noticed as we live life as humble servants, yet when called to do so we step up and show our strength and stand out when called to do so.

Shared a story about how while driving home from our vacation yesterday my son had noticed and commented on seeing an El Camino driving in our neighborhood.

Shared that as HIMs sometimes we are like an El Camino… We may look simple, fit in, and appear to be a regular person or Sad Clown at first glance. Like looking at an El Camino from the front …Heck it looks like a car!

Yet each of us has strength and power that through our humility is not apparent at the first head on glance.  Our strength, power and influence as a HIM is seen after getting the full picture of each of us as a man. Much like an El Camino has the strength to haul almost 1,500 lbs in the back and in many models  a high performance engine making it a true muscle car! We each can look like an average man from the front, yet as we strive to be HIMS we have the extra strength in the back that you might not see at first.

So strive to be like an El Camino … humble, car like, and unassuming at first glance, yet strong, capable of carrying a heavy weight, and a high performance HIM who is a servant to others.

EDIT: Added this link after initial post of back blast – Today is the anniversary of the introduction of the El Camino… I had no idea this was the case when I planned the Q last night!

https://www.history.com/this-day-in-history/chevrolet-introduces-the-el-camino

MOLESKIN:
Closed with this verse from Thessalonians 5:14

” And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all”
ANNOUNCEMENTS:
Reminded everyone of the Convergence & 3rd F at Bomb Shelter tomorrow morning

Steamed & Smoked, Not Skunk’d

[ The Scene ]

– Couple of skunk sightings in the cool 60-degree air.

– Some diesel powered ‘Mercian trucks roll up

– It’s about to go down

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’m honored to be in your company and be your Q this morning
  • FNGs?
  • Couple of things before we begin:
    • (1) Contrary to popular belief I am not a professional
    • (2) You’re here on your own volition
    • (3) If you need to modify anything we do this morning – feel free to do so as you need but push yourself and those around you. .

[ Warm o Rama ]

  • Imperial Walker: 11×4 IC
  • Rockette: 11×4 IC
  • Windmill: 11×4 IC
  • Merkin: 11×4 IC
  • SSH: 11×4 IC

[ The Thang ]

(Mosey to the Pav)

(1) Power of 3s

  • 3 points of contact:
    • Dugouts: 3 pull-ups
    • Pav: 6 incline Merkins
    • AO parking lot far corner: 9 Big Boy Sit-ups
  • Dugouts — Pav — AO parking lot far corner
  • R & R this 2x — adding 3 reps to each station each time
    • Round 2: 6, 9, 12

Done? — Wall-sits & Seal Claps (Yayyyyyyy)

(10 count)

(Mosey to parking lot outside of playground)

Tour de Parking Lots

(2) 9s

  • Rocky Balboas on the curb
  • Freddie Mercury’s at the opposite end of the parking lot
  • Everything on a 4 count
  • 8 & 1
  • 7 & 2 etc etc etc

GET SOME.

(Mosey across the street to opposite parking lot)

(A very distinct skunk smell is in the air — and no, it wasn’t the newest scent of Axe body spray, this was clearly a  skunk. Cutting Parking Lot #2 short — PAX execute 25 u0/down squats and mosey to Parking Lot 3. Shame, Parking Lot #2 had a cool name – but in the wild wild gloom, in a 19 to 1 battle of PAX vs. skunk – the skunk wins.)

(3) There and Back Again — cut short by Skunkinitis

  • 3 points of contact
    • 1 end of the lot
    • Middle of the lot
    • End of the lot
  • 2 ways of getting to them
    • Bear crawl
    • Lunge
  • At each POC: 25 SSH (1 count)
  • When you get back here: Hold the squat
  • Complete the last 25 SSHs together to = 100

(Mosey to roundabout parking lot next to baseball field)

(3) Rounding Up (To 100)

  • We’ll do this together
  • 25×4 mountain climbers

(Run around to the right to the opposite side)

  • 25×4 Carolina Dry Docks

(Run around to the right back to the start)

  • 25×4 mountain climbers 

(Run around to the right to the opposite side)

  • 25×4 Carolina dry docks 

(Mosey pax the back way up past the dugouts and Pav to the AO parking lot)

  • 3 good pull-ups at the dugout
  • 6 good incline merkins at the Pav
  • 9 good big boy sit-ups at the AO parking lot

PAX circle up — still breathing and still time on the clock

[ Mary ]

  • ATMs (15×4 shoulder taps, 10 slow merkins, 10 quick merkins)

 

  • Dynamic Stretching with Steam (Last 5 minutes)
    • Back stretches
    • leg stretches
    • Calf stretches
    • Core stretches
    • GOOD STUFF (not a stretch – stretching is just good stuff)

[ COT ]

  • # off — 19
  • Name o Rama
  • FNGs — 0 
  • BOM

“The Power to Change our Thoughts”

  • Jerry Flowers

I shared that it’s been a really hard year for us all and whether we realize it or not it’s probably affected how we think and our thought life (whether we give it credit or not).

So I heard this sermon by a pastor by Jerry Flowers about thought life and the power we have to change the way we think and he listed the exercise below to prove this.

Picture a lion in your head.

Got it?

Now picture a a tiger in your head.

Got it?

You just proved to yourself that you have the power to change your thoughts.

 

The way we think is important! How we think about ourselves, how we think about our life and family and communities, it’s important.

I say this as an encouragement so that if you’ve ever found yourself in a place like I’ve been in and out of this year – desperation and just being tired and exhausted – (1) Give the situation you’re in to the Lord and (2) Realize you have the power to change how you think.

 

Stay in the fight men!

Steam

Sandwich Tray

THE SCENE: Mid-fifties and breezy

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Baby Arm Circles IC
  • Windmills IC | Rockettes IC | Grady Corns IC

THA-THANG:

Bermuda Triangle:

  • 15x Merkins at each pt, bear crawl in between—High Plank.
  • 15x monkey, lunge between—Squat.
  • 15x reverse pickle, crab walk in between—Low Plank. 

Tabata sandwiches at splash pad. 20 on, 10 off. Alternate exercises. 8 rounds then lap:

  • Plyo Merkins | Squats
  • American Hammers | Shoulder Taps
  • Squat Jumps | V-Ups
  • Dips | Step Ups
  • Hello Dolly | SSH

MARY:

  • Stargazers OYO (4-count) x10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

James 1:19—“You must all be quick to listen, slow to speak, and slow to get angry.”

 

MOLESKIN & ANNOUNCEMENTS:

Starting Fresh!

THE SCENE: Couldn’t ask for better!
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
SSH, TEMPO SQUATS, MERKINS, IMPERIAL WALKERS
THA-THANG:
Full body circuit at HGTV overlook, exercise on right side of overlook, then run to the middle for next exercise, then run to the left side and exercise

●2 rounds of 5 Burpees, 10 Shoulder Tap Merkins, 5 Burpees, 10 Shoulder Tap Merkins, 5 Burpees

●Cobra Kai’s and Sky Thrusters

●1 round of 10 Carolina Dry Docks, 10 Grady Corns, 10 Carolina Dry Docks, 10 Grady Corns, 10 Carolina Dry Docks

●1 round 10 each leg of Rocky Balboas, 10 Squat Jumps, 10 each leg of Rocky Balboas, 10 Squat Jumps, 10 each leg of Rocky Balboas

●1 round 10 V-Ups, 10 side crunches each side, 10 V-Ups, 10 side crunches each side, 10 V-Ups

After the circuit, we moseyed until we stumbled upon the Mall Walkers where we greeted them with 5 burpees(several times).
MARY:
Merkin ring of fire!
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
There is no enemy outside our soul…  The real enemies live inside us..  Anger, Pride, Greed & Hate..  Avoid all of them and enjoy a peaceful life..

MOLESKIN:
Grateful for this PAX!  Prayers for Doublewide family and the family that lost their daughter over the weekend in Hardin Valley…
ANNOUNCEMENTS:
Bombshelter 3rd F!!!

Thanking all that participated in Hardship Hill and encouraged others to step up and help out next year!

Building good habits

THE SCENE: 62 and cool
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickets

7 count man makers
THA-THANG:
Mosey to of the two Tennis court

  • Tobata workout for 5 rounds with 8 exercises for 40 seconds and 20 seconds of rest
  • V-up
  • Suicides from one side to another
  • Jump Squats
  • Merkins
  • Monkey Humpers
  • LBC’s
  • Pickle pounders
  • ended early for time

MARY:
Just in time
COUNT-OFF & NAME-O-RAMA
tagged
CIRCLE OF TRUST/BOM:
Habits are good for us! I’ve been on R&R last week with I got a vasectomy,and it feels good to be back. This is a small rock in my life that helps the others rocks line up. Thank you all for being a rock in my life!

ANNOUNCEMENTS:
Beer night at abridged beer co tonight at 6:30 pm.