F3 Knoxville

Tag: Candy Crush

Strongman Medley

THE SCENE: 28, clear skies, thankfully not windy and mostly dry.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 10, CMU shoulder press x 5, Willy Mays x 6, Derkins x 5, Seated cross over toe touches? x 6 LBAC x 10, Reverse LBAC x 12, Night Clubs x 10, Hallelujahs x 10, Tempo Squats x 5 long hold on last.
THA-THANG:
Mosey down to the Medley area. Split into teams of two. Assign six exercises to the corresponding faces of a dice block. Each group will complete the entire Medley alternating turns. Before beginning roll dice block to determine line work. After team mate 1 is back from a run 2 picks up and does the same run. When the team ahead is on the third lift the next group can start. Everyone waiting is on the line doing whichever exercise was assigned to the number on the rolled dice block for the duration of the medley.

  • Farmers carry CMU’s with pinch grip down and back to first set of cones.
  • Heavy bag carry Zercher/ Hussafel to first set of cones. 20#,60#,120#
  • Kettle bag Circus press x 3 each arm. 35# 53#
  • Load sled and push full length to farthest cones. Unburdened teammate runs down and pushes the distance back and unloads the sled.
  • Dice exercises included: Merkins, awkward turltes, squats, monkey humpers, hold plank, flutter kicks.

MARY:

  • After two full rounds meet up in the circle of pain. Each man leads a short burst exercise of their own choosing until time is up.

COUNT-OFF & NAME-O-RAMA

Lucille, Bobbitt, Skeletor, Piston, Stetson, Airborne, GoDaddy, Hasselhoff, Spielberg, Feeny, Runaway Bride, Ride Along, Bazinga, Candy Crush, Chicken Wing, Daniel Son, Tarantula

17 including 2 young FNG’s
CIRCLE OF TRUST/BOM:
John 21. Jesus is waiting on the shore for us to come back to Him.
MOLESKIN:
Great VQ, learned a lot about organizing and leading a group in something new, and will improve for the next Q.
ANNOUNCEMENTS:
Painting for Mrs. Cardinal soon. Potential order of Rampart merch.

Do the Next Right Thing

THE SCENE: 20 something degrees with a glorious breeze coming off the river to cool the sweltering heat.

F3 WELCOME & DISCLAIMER: Faithfully delivered.

WARM-O-RAMA:

  • SSH x15
  • Knox Cherry Pickers x6
  • Willy Mays Hayes x6
  • Tempo Merk x9 (just go with it)
  • Tempo Sq. X9
  • Tennessee Ricking Chair x9
  • Shoulder Burn
    • Little Baby Arm Circles
    • RLBAC
    • Seal Claps
    • OH Claps
    • Moroccan Night Clubs
    • Hallelujahs
    • Chatty Cherry Pickers
  • SSH x15

THA-THANG:

Kraken. Pax evenly divide to each station. Complete 20 reps of the exercise then run a full lap around the course to the next station. Rinse and repeat. Try to catch the guy in front of you. Stations were as follows:

  1. Bobby Hurleys
  2. BBS
  3. HR Merkins
  4. Iron Mike/Bonnie Blair (jumping lunge)
  5. Flutter Kicks
  6. Shoulder Taps
  7. Apollo Onos
  8. American Hammers
  9. Squats

MARY:

Sadly, no time for Mary.

CIRCLE OF TRUST/BOM:

Yesterday, YHC hiked Le Conte with some brothers from The Project. It’s easy to get overhwhelmed with the distance when you look at the whole distance.

Just as in life, it’s easy to get overwhelmed. We experience decision fatigue after a long day of work and it’s time to decide what to do for dinner. We also get overwhelmed and can’t make decisions when we can only see the big picture. We often ask, “How am I going to get there?” It also happens when we can’t see the big picture at all. “What should I be doing?”

Often we freeze and are afraid to make the wrong decision. Teddy Roosevelt once said, “The best decision is the RIGHT thing. The next best decision is the WRONG thing. The worst decision is NOTHING.”

In Acts 9, Saul encounters the Lord on the road to Damascus. Instead of telling him he would become an apostle he’s told to go into the town and await instructions; the next step. Often after Jesus healed a person they were only given the next right thing to do. “Show yourself to the priests.” “Take up your mat.” “Go home.”

God seems to be more interested in us taking the NEXT RIGHT STEPS rather than making GIANT LEAPS.

DO THE NEXT RIGHT THING.

1. Doing the next right thing develops FAITH.
We can see the spiritual path better in the step-by-step approach.
2. Doing the next right thing develops FAITHFULNESS.
Showing up each day and doing the right things shows that we are dependable.
3. Doing the next right thing develops CHARACTER. As we get the small things, able to handle the big things.

Instead of getting overwhelmed about decisions in life, do the next right thing.

MOLESKIN:

  • A Go30 patch was presented to Piston for completing the challenge.
  • We had 5 men complete the MABA. Patches were presented.
    • Feeny (3150 burpees)
    • Cheeburger (3100 burpees)
    • Iron Chef (3130 burpees)
    • Piston (3125 burpees)
    • Cardinal (72,667 burpees completed by men around the F3 Nation)
  • Special thank you to Lilydipper for coming out to lead a debrief session at coffeteria.
  • Discussed AED for the Fort.

ANNOUNCEMENTS:

  • VQ Week will be February 13-18. Runaway Bride on Monday and Ridealong on Wednesday. Saturday is available or covered by Wingman.
  • Feb 22 will be our fitness assessment (you vs you!) proctored by Bobbitt.

 

1st Q and 10ish

THE SCENE: Clear skies and crisp, another perfect day for a beatdown.
F3 WELCOME & DISCLAIMER

  • Welcome to F3:  Fitness Fellowship/Faith
  • My name is Spielberg
  • Couple of things before we begin:
    • I am not a professional
    • Ths is a free workout, you are here on your own volition
    • I don’t know the injuries you may or may not have, so modify as needed.  Push yourselves, don’t hurt yourselves and push the men around you when they need it.

WARM-O-RAMA:
SSH

Knox chatty pickers

Willy Mays Hayes

Tempo Squats

Tempo Merkins

LBAC -F

LBAC – R

Hellelujahs

THA-THANG:
Football field marked with 12 cones (8.5ish yard increments).  Perform 10 Burpies, 10 mountain climbers, bear crawl to 20, repeat.  10 Burpies, 10 mountain climbers, bear crawl to 30.  10 Burpies, 10 mountain climbers, bear crawl to 40; 10 Burpies, 10 mountain climbers, bear crawl to 50, repeat to 100.   When reaching the 100 yards, sprint, mosey, or crawl back to start.  Repeat until time expires / pick up six.

For travel can interchange bear crawls with lunges as you see fit.

MARY:
None
COUNT-OFF & NAME-O-RAMA

YES – 15 HIMS including @Iron Chef and @Ride Along and 2 FNG’s Welcome @Bazinga, @Mulligan

CIRCLE OF TRUST/BOM:     

Psalms 18:2 

“The Lord is my rock, my fortress and my savior; my God is my rock, in whom I find protection.  He is my shield, the power tht saves me, and my place of safety”

MOLESKIN:
9 FNG’s this month!

ANNOUNCEMENTS:
Q Calendar up, prayer requests and pictures taken.

Heavy reflection

THE SCENE:

Moist, gloomy, and warmish.  Ahhhh perfect.

F3 WELCOME & DISCLAIMER

Yep

WARM-O-RAMA:

  • SSH
  • Tempo squats
  • Tempo merks
  • Knox Cherry Pickers
  • Willy Mays Hayes
  • LBAC -F
  • LBAC – B
  • Moroccan Night Clubs
  • Hallelujahs
  • Chattanooga cherry picker

THA-THANG:

Plan A Heavy Reflection

One man per station rotate every 60 seconds 2 rounds

  1. CMU goblet squat
  2. Blockie
  3. CMU tricep extension
  4. CMU swings
  5. CMU curl
  6. Good mornings
  7. Derkin
  8. CMU stack squat
  9. CMU clean and press
  10. CMU lunges
  11. CMU overhead press
  12. Elf on the shelf
  13. CMU snatch
  14. CMU rows
  15. Plank pull through

Sandbag work

Pax pair up, work as a pair for each station 2 rounds

  1. 60# dead lift, one man lift, next man lift
  2. 40# bag hay bale partner throw
  3. 40# overhead throw
  4. 20# center snap
  5. 53# bowling
  6. 35# shot put
  7. 5# frisbee toss

MARY:

Mary’s older uglier sister Terry

Tractor pull

  • Strap into the shoulder harness and bear crawl dragging the body bag as far as possible. All men go with encouraging pax, 4 men carry the bag back. Next volunteer straps in.

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:
I sure am proud of these guys at Rampart. We all discussed
ANNOUNCEMENTS:

 

1. Get signed up for the MABA here: https://f3maba.com/signup/2023. Make a plan now how you’re going to do this. Without forethought, 100 burpees in a day is likely not going to happen. Be a strategic man of action starting TODAY!
2. Don’t forget! Hardship Hill gets more expensive tomorrow. Get signed up today! https://www.adventuresignup.com/Race/TN/Kingston/HardshipHillOCR

Go30 starting afresh and anew tomorrow.

Back to the Future

THE SCENE: A toasty 27 with some residual snow on the ground as a reminder of how cold it COULD be. Thanks nature.

F3 WELCOME & DISCLAIMER: Impartially implemented.

WARM-O-RAMA:

  • SSH x15
  • Willy Mayes Hays x10
  • Knox Cherries x10
  • Tempo Squats x10
  • Tempo Merks x10
  • FLBAC x10
  • RLBAC x10
  • Seal Claps x10
  • OH Claps x10
  • Hallelujahs x10
  • Moroccan Night Clubs x10 (irony noted)
  • Chatty Cherry Pickers x10
  • Quick Tempo SSH x15

Mosey to the amphitheater.

THA-THANG:
Pax performed a Dora back to 1955. While Marty travels, Doc Brown does exercises.

Exercises were as follows…

  • 100 Shoulder Taps (double count)
  • 150 Merkins
  • 200 LBCs
  • 250 Squats

Travel was around the amphitheater, lunges from cone to cone, then return.

Once the routine was complete, pax had to return to 1985 or be stuck in 1955.

Exercises were in reverse…

  • 250 Squats
  • 200 LBCs
  • 150 Merkins
  • 100 Shoulder Taps

Travel was again around the amphitheater but lunges were in reverse.

Zero pax returned to 1985 and either disappeared from existence and/or had to kiss their mother. Better luck next time, Marty.

MARY:
Outatime! QIC was disappointed not to use the Flux Capacitor. We’ll have to wait for the sequel.

CIRCLE OF TRUST/BOM:
A friend and YHC used to discuss the theory of time travel as the rules were written by BTTF I, II, and III. When the world seemed like it was going south, he said, “Is this Biff’s world?” Often times, life can begin to feel like Biff’s world where the bad guys win and life just seem unfair.

Many people try to cope  by escaping reality using drugs and alcohol, TV, Movies, games, daydreaming, etc. It’s important for HIMs to embrace reality as it is. It is also important to be present in the time in which we find ourselves.

Don’t live in the future. People spend a lot of time and energy worrying about the future. YHC’s M was worrying about the exit ramp while driving in the in the snow. “We’re not there yet.”

Matthew 6:34 says

“Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

 

Don’t live in the past. Ps 103 says,

As far as the east is from the west, so far has he removed our transgressions from us.

God doesn’t live in the past. We shouldn’t either. The present moment, even in suffering, is a gift and a blessing. Choose this timeline. Choose this reality. Choose to accept the situation as it is. Each moment of suffering is an opportunity to work with the guy next to you. Another moment, alive, no matter how long, sure, is an opportunity to exchange love; to give and/or receive love.

“And we know that in all things God works for the good of those who love him, who have been called according to his purpose.” Rom 8:28

God is able to work in the here and now. We should work to see it and trust.

MOLESKIN:

  • Many BTTF quotes were enjoyed.
  • Stetson has been assigned to watch BTTF I and II by next beatdown and is therefore exempt from taking down Christmas decorations until it’s done.
  • Soundtrack included:
    • “Back to the Future” – The Outatime Orchestra
    • “The Power of Love” – Huey Lewis & The News
    • “Marty’s Letter” – Alan Silvestri
    • “Johnny B. Goode” – Marty McFly and the Starlighters
    • “The Clocktower” – Alan Silvestri
    • “Back In Time” – Huey Lewis & The News
    • “Warmed Up” – Alan Silvestri
    • “Beat It” – Michael Jackson
    • “The Wallflower” – Etta James
  • Prayers for Skeletor, Wingman’s 2.0, Bink’s mom, Cardinal’s cousin.

ANNOUNCEMENTS:

  • Welcome back Spieilberg!
  • Make America Burpee Again campaign starts in January! Get signed up! Details in Slack!
  • Go30 Challenge restarts in January! Get signed up! See Wingman. Details in Slack!
  • Cardinal’s VQ on Jan 11!
  • Skeletor on Q Saturday; Piston on Monday; Wednesday OPEN!
  • January 7 – Convergence @ F3 Smokies. See Slack for details!