F3 Knoxville

Tag: Cheatsheet

To Infinity and Beyond

THE SCENE: Low 70’s but a beat steamy; perfect beat down weather

WARM-O-RAMA: 4ct SSH (IC) x 25; 4ct Plank Jacks (IC) x 10; 4ct Iron Mikes (IC) x 5

THA-THANG: Mosey toward upper lot in figure 8 pattern stopping for plank jacks and squats at various intervals.

Infinite pain stations in upper lot – 6 cones spread out in upper lot creating a figure 8 course, PAX ran (OYO) to each cone and performed the workout listed – began at 20 reps and reduced by 1 at each cone; Cone 1: SSH, Cone 2: BBS, Cone 3: Plank Jacks, Cone 4: Iron Mikes, Cone 5: Squat Jumps, and Cone 6: Carolina Dry Docks.

Saint Patty Circle of Pain – PAX spread out around short brick circle wall; round 1: 1 HIM at a time performed 5 dips while the rest of the PAX did jump ups/step ups; Round 2: 1 HIM ata a time performed 5 incline merkins while the rest of the PAX did dips (or squats once arms were dead).

Bonus push – Indian plank train headed back toward AO; all PAX lined in single file line doing plank, HIM at 6 runs to front of line and resumes plank, rinse and repeat to move the train forward; paused for Rocky Balboa’s for 90 seconds; mosied back through the figure 8 circuit near AO pausing occasionally for plank jacks, SSH, and LBC.  Arrived back at the AO with just enough time for some cherry pickers to end with a stretch.

MARY: No time for this.

CIRCLE OF TRUST/BOM: Rambled a bit about the weight and magnitude of standing before other men and proclaiming the words given to us by our Almighty God, Savior, and Heavenly Father – humility should be felt and care should be had.  Mentioned the imperfection of those sharing wisdom in our worlds, whether it is CNN, FOX, or Snapchat… they do not know all and are sinful people with bias.  The only perfect man with all truth was Jesus and He is our only hope.  So instead of seeking wisdom and guidance and opinion-verification from sinful, passing men, we would do better to humble ourselves before a benevolent and grace-filled Heavenly Father.  Shared Psalm 139:23-24. Prayed for mercy, grace, and healing in our communities and throughout the whole world.

ANNOUNCEMENTS:

Coffeeteria to follow at Dunkin on Cedar Bluff.

Tabata Chest and Arms

THE SCENE:

Partly Cloudy, 70 ℉. Feels like 72 ℉. Humidity 100%. Wind 2.1 mi/h from NE.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA: 

  • 25 –  4 count SSH
  • Michael Phelps

THA-THANG:
Mosey to CMU pile stopping a couple times doing 5-6 burpees while waiting for the six.

First activities follow a Tabata timing structure. So, using a phone or second hand or an actual tabata application.

  1.  Tabata timing 20 seconds on, 10 seconds rest for 4 minutes. CMU press while laying on ground. AMRAP each of the 20 second work periods.
  2. Mosey about 50 yards out and back.  Shake out the arms.
  3. Tabata timing 3 sets of 3 cycles, 20 seconds on, 10 seconds rest each cycle.  20 seconds rest in between sets. Each set consists of a cycle each of:
    1. Standard Shoulder Press
    2. Curls
    3. Overhead Tricep Extension
  4. Mosey about 50 yards out and back.  Shake out the arms.
  5. 10 tempo Merkins on CMU in cadence.  Really slow.
  6. 10 tempo curls with CMU in cadence.  Slowly.  Last 5 emphasizing the negative.
  7. Put up CMUs and Mosey to bleachers.
  8. Run to top of bleachers and back down followed by 25 Monkey Humpers. Rinse and Repeat until six has completed 3 sets.
  9. Up bleachers and down but now with 25 Squats.  Rinse/Repeat 3 times.
  10. Mosey back to AO stopping halfway, grabbing the curb to do 50 heal raises.

MARY:
Jack Webbs to 10 and then a few ab exercises to handle last couple minutes. (American Hammers, Dolly Parton’s, Freddy Mercurys)

COUNT-OFF & NAME-O-RAMA
15 PAX

CIRCLE OF TRUST/BOM:

A Prayer for Submission to God’s Will
Lord God, my Refuge, I am frustrated and fed up with life right now. I need Your help. Remind me that You are sovereign and in control. Help me to let go and to trust You. I am sorry for trying to control every aspect of my life and I give over the driving seat to You. Keep me from feeling upset about things I cannot control and give me a new trust in Your promise to work everything for my good. Thank You that You love me. Amen.

MOLESKIN:

ANNOUNCEMENTS:

244th Edition of Patriot Games – F3 Style

THE SCENE: Pre-Ruck with the Flag at 0615 to finish scouting out F3 route – arrived back at the AO at 6:50 to Cheatsheet and Mermaid ready to rock

F3 WELCOME & DISCLAIMER

  • WELCOME to F3: Fitness – Fellowship – Faith
  • My name is Steam and I am HONORED to be your Q this morning, on America’s 244th birthday
  • A couple things before we begin
    • Any FNGs?
    • I’m not a professional
    • You’re here on your own volition – meaning you’re here on purpose. And I firmly believe that.
    • I don’t know any injuries you may or may not have so if you need to modify anything we do this morning, feel free to do it, but push yourselves and the men around you – they deserve it and so do you.
  • Like I said earlier – you are here on purpose. It is no accident you showed up this morning – just like 244 years ago the greatest nation was founded on purpose, with things like this in mind.


WARM-O-RAMA:

 

  • SSH: 61 x 1
  • Mountain Climber: 61 x 1
  • Flutter Kick: 61 x 1
  • Squat: 61 x 1

= 244 (Happy Birthday 🇺🇸)

  • Merkin position —> all PAX sing “Happy Birthday” while holding the Merkin plank

THA-THANG:

***The Standard for the Q*** = The Shovel Flag will stay at the front of the PAX for the duration of the Q. The QIC does not go past it and neither does anyone else. This will be our rallying point for the entire Q. Flags out front.

(Mosey over to Pickett’s Charge)

  1. Pickett’s Charge
  • Pushups have been crucial to our country since day 1
  • The founding fathers coined the phrase “Merkin” for pushups before they signed the Declaration of Independence. Once again, I’m not a professional so don’t hold me to that
  • So we will honor them this morning by doing 10 Merkins on a 4 count together in cadence – taking the small hill – executing 10 more Merkins on a 4 count in cadence together and rinse and repeat until we hit the top, AYE?
  • Execute 10×4 Merkins and take the hill
  • PAX executes evolution on Pickett’s Charge – the Flag being passed to a new HIM after each iteration of merkins

 

(Mosey to light post path across from Veterans Memorial)

 

2. Light-Post Path Across from Memorial

  • “Bringing the Hammer Down”
  • Every other light = 13 x 4 American Hammers
  • Finish at the street/crosswalk

 

(Mosey to Everest)

 

3. Everest

  • Q sends Cheatsheet 1/4th up (big stump where a tree used to be) with the flag – with instructions to wave it and give the command to charge up the hill balls to the wall after SSHs are completed by all PAX
  • Line up facing Everest
  • Buy-In = 50 SSHs (1 count)
  • TAKE THE HILL

(Wagon wheel with the flag to get the 6 up)

  • At the top – Steam asks for a 50 count – yes you heard right – a 50 count
  • Q asks men to focus on their breathing and think about their time “in country” from the day they were born

(Mosey carefully back down Everest to the other side of the walking path and with the flag out front execute 10 x 4 merkins

(Mosey down the street across from Veterans Memorial)

  • Out of respect, when we get to the top, we will stay in silence until we step off to mosey back to the AO. I will instruct us in a few things, we’ll take a moment, and head back. Sound good?
  • American Indian walk up the veterans memorial hill – flag stays up front
  • all the way to the top where the flags are
  • At the Top
    • 10 Merkins in silence
    • When you’re done — recover, and focus on your breathing
  • Here’s what’s about to go down:
    • We’re going to take a moment of silence together – I’ll say a prayer over us (below in BOM section) take a moment and look at these white stones, at the flag and just breathe. 

(Mosey back across the street)

Final push to the AO –> 100%

Post-Thang:

  • Go out the same way we came back in
    • SSH: 244 x 4
  • CheatSheet leads in 100 SSHs
  • 25 merkins on a 4 count

COUNT-OFF & NAME-O-RAMA

18 PAX

CIRCLE OF TRUST/BOM:

 

  • “We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable rights, that among these are Life, Liberty, and the Pursuit of Happiness……….And for the support of this Declaration, with a firm Reliance on the Protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes, and our sacred Honor.”
    • Declaration of Independence

 

  • Recited from the “Pray for America Bible” at the top of the Veteran’s Cemetery (See here on Amazon)
    • From the D-Day radio broadcast, June 6, 1944: “My fellow Americans: Last night, when I spoke with you about the fall of Rome, I knew at that moment that troops of the United States and our allies were crossing the Channel in another and greater operation. It has come to pass with success thus far. And so, in this poignant hour, I ask you to join with me in prayer:
      • Almighty God: Our sons, pride of our Nation, this day have set upon a mighty endeavor, a struggle to preserve our Republic, our religion, and our civilization, and to set free a suffering humanity. Lead them straight and true; give strength to their arms, stoutness to their hearts, steadfastness in their faith. They will need Thy blessings. And for us at home – fathers, mothers, children, wives, sisters, and brothers of brave men overseas – whose thoughts and prayers are ever with them – help us, Almighty God, to rededicate ourselves in renewed faith in Thee in this hour of great sacrifice. Many people have urged that I call the Nation into a single day of special prayer. But because the road is long and the desire is great, I ask that our people devote themselves in a continuance of prayer. As we rise to each new day, and again when each day is spent, let words of prayer be on our lips, invoking Thy help to our efforts……And, O Lord, give us Faith. Give us Faith in Thee; Faith in our sons; Faith in each other; Faith in our united crusade……With Thy blessing, we shall prevail over the unholy forces of our enemy. Help us to conquer the apostles of greed and racial arrogances. Leas us to the saving of our country, and with our sister Nations into a world unity that will spell a sure peace. And a peace that will let all of men live in freedom, reaping the just rewards of their honest toil. Thy will be done, Almighty God. Amen.”

 

  • 1 Corinthians 16:13-14: “Be on your guard; stand firm in the faith; be courageous; be strong. (14) Act like men.”

 

  • The Declaration of Independence cannot exist without the Bible. Neither can this country. It’s what it was founded on. However, the Bible transcends time and exists so that things like our great Nation, the Founding Father’s guidance, and the Declaration of Independence could come about.

 

  • This is the most unique and greatest nation in the world. And it was founded by High Impact Men. 244 years later – the United States (and the world) needs High Impact Men just as much as it did in 1776. More than ever. The High Impact Men that founded the United States of America believed in what they stood up for – that truly, by the hand of Almighty God – all men are created equal and there are certain unalienable rights. They stood for something. They were men of initiation and courage. 244 years later – we need those same men more than ever. We need fathers, sons, bosses, brothers – we need men of impact to stand up and follow the 1 Corinthians 16:13 model to the fullest. And it starts with you. Praise be to God we exist in the greatest country in the world – where we can openly say the name of Jesus and do things like F3.

 

  • The necessity for Iron Sharpening in 1776 still exists in 2020.

 

  • Just as the founding fathers understood their necessity for a savior and for freedom – we too, need to recognize this same need, 244 years later.

 

1776 Speed Bumps + Tabata Burpee Wall

✔ THE SCENE: Hot, very hot.

✔ F3 WELCOME & DISCLAIMER: Free-non-pro-mens-covid-fitness-fellowship-faith-scale

✔ WARM-O-RAMA:

  • SSH
  • Twisting Windmill Pickers
  • Tempo Merkins
  • Tempo Peter Parkers
  • Twisting Merkins

The Thang:

Indian Run + Burpee to Bus CMU Pile.

The Tabata Burpee Wall

In 50sec work +10sec rest Tabata intervals, build a CMU wall (4 CMU high) as long as you can in five minutes. Then tear it down for the next five minutes.  The CMU wall needs to be in the chalk outline.  When you cross over the cross bars of the Cross do one burpee on the way to stacking your CMU, and on the way out to getting a new CMU.

Indian Run to Softball CMU stack.  Get a CMU.

Visit each speed bump around campus doing the exercises marked in chalk at each speed bump.  The exercises are

  1. 17 Curls
  2. 76 LBCS
  3. 17 Push Press
  4. 76 Calf Raises
  5. 76 Merkins
  6. 76 Flutters
  7. 17 Lunges
  8. 76 A Hammers
  9. 17 Curls

MARY: No time for Mary

CIRCLE OF TRUST/BOM:

In Proverbs 4 I was shocked by verse 13 which says “Take hold of instruction; do not let go.
Guard her, for she is your life.”.  I exhort you men, do not let your mind go to mush.  Read books, pursue instruction, take courses, go back to school, gain wisdom, gain understanding.  Do not settle for the cultures mind trap of lazy endless media consumption.  God is calling you to sharpen not just our bodies but our minds.  Go forth and learn.

“Hear, O sons, the instruction of a father,

And give attention that you may [a]gain understanding,
2 For I give you [b]sound teaching;
Do not abandon my [c]instruction.
3 When I was a son to my father,
Tender and the only son in the sight of my mother,
4 Then he taught me and said to me,
“Let your heart hold fast my words;
Keep my commandments and live;
5 Acquire wisdom! Acquire understanding!
Do not forget nor turn away from the words of my mouth.
6 “Do not forsake her, and she will guard you;
Love her, and she will watch over you.
7 “The [d]beginning of wisdom is: Acquire wisdom;
And with all your acquiring, get understanding.
8 “Prize her, and she will exalt you;
She will honor you if you embrace her.
9 “She will place on your head a garland of grace;
She will present you with a crown of beauty.”

10 Hear, my son, and accept my sayings
And the years of your life will be many.
11 I have directed you in the way of wisdom;
I have led you in upright paths.
12 When you walk, your steps will not be impeded;
And if you run, you will not stumble.
13 Take hold of instruction; do not let go.
Guard her, for she is your life.
14 Do not enter the path of the wicked
And do not proceed in the way of evil men.
15 Avoid it, do not pass by it;
Turn away from it and pass on.
16 For they cannot sleep unless they do evil;
And [e]they are robbed of sleep unless they make someone stumble.
17 For they eat the bread of wickedness
And drink the wine of violence.
18 But the path of the righteous is like the light of dawn,
That shines brighter and brighter until the full day.
19 The way of the wicked is like darkness;
They do not know over what they [f]stumble.

20 My son, give attention to my words;
Incline your ear to my sayings.
21 Do not let them depart from your sight;
Keep them in the midst of your heart.
22 For they are life to those who find them
And health to all [g]their body.
23 Watch over your heart with all diligence,
For from it flow the springs of life.
24 Put away from you a deceitful mouth
And put devious [h]speech far from you.
25 Let your eyes look directly ahead
And let your [i]gaze be fixed straight in front of you.
26 Watch the path of your feet
And all your ways will be established.
27 Do not turn to the right nor to the left;
Turn your foot from evil.

ANNOUNCEMENTS:

Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t Believe the Fishing Lies – This One Was Easy

THE SCENE: 70 degrees and muggy like a guy with a ski mask and knife
F3 WELCOME & DISCLAIMER + COVID
WARM-O-RAMA:
Cherry pickers, tempo squats x 6, high knees with 3 burpees, butt kickers with 3 burpees
THA-THANG:
Mosey to the sanctuary parking lot

Fell in mud (just me)

  • Down and Back – From the sidewalk, run to the first parking island – 10 merkins, 10 squats, 5 burpees and return to the sidewalk. Advance to the second island, repeat. Continue to work at remaining islands up to the far sidewalk and then hit descending parking islands for a total of 9 stops+.
  • Using the posts of the covered walk to the sanctuary:
    • 10 squats (touch the ground with one hand) and then lunge to the next post (repeat for 5 min)
    • 30 second wall sit
    • 3 burpees per post and then bear crawl to the next post (repeat for 5 min)
    • 30 second plank
    • 10 Monkey Humpers and walk on your tip toes to the next post (repeat for 4 min)
    • 10 American Hammers and Imperial Walkers to the next post (repeat for 4 min)
    • 10 Twinkle Toes and Bernie to the next post (repeat for 4 min)
  • Mosey to the AO

COUNT-OFF & NAME-O-RAMA

17 HIMS – Butter Knife, Slappy, Curry, War Zone, Trolley, Pringle, Cheatsheet, Dumpster Dive, Bekky, Mermaid, Waxjob, Curveball, Pom-Pom, Tuba, Baby Boomer, Music City, Dogbite, Commission.

CIRCLE OF TRUST/BOM:

The people of Nineveh were wicked and God intended to bring his wrath upon them. Before he did though, He told Jonah to go to the city and warn them to repent. Jonah tried to physically hide from God by boarding a ship and fleeing to another city. The ship soon found itself in a great storm; the crew and the passengers were all in a panic with the exception of Jonah. He was found resting in the hull of the ship. The others, rightfully bewildered about his lack of concern pressed him for an answer regarding his non-action. He confesses that this storm is his fault and that if they just through him overboard, the waters will calm. They throw him over, the the storm passes and a massive fish swallows Jonah whole.

Jonah spends three days in the belly of the fish where he repents and readies himself to carry out God’s will. The fish vomits him up on the beach and the Lord calls upon him a second time to preach repentance to the wicked citizens of Nineveh. The city is large, about three days of walking from one side to the next. Jonah walks for a day, 1/3 of the way into the city and begins preaching that God intends punish the Ninevites. In a wicked city, you’d expect Jonah to be mocked, beaten, surely run out of town but the people of the city had their hearts pricked by his message. From the least to the greatest, they repented. The King himself issued a decree that no man or animal was to eat or even drink water for three days and that they were to remove their garmets and wear sack cloth in hopes that God would forgive them. The Lord saw their hearts and he indeed forgave them.

If you have ever tried to talk to a large crowd (much more a whole city) about God, it NEVER works that way! Yet here an entire city repents and draws near to God. Surely Jonah was out high fiving, strutting around the city, weeping tears of joy…Jonah Chapter 4:1 But it greatly displeased Jonah and he became angry. 2 He prayed to the Lord and said, “Please Lord, was not this what I said while I was still in my own country? Therefore in order to forestall this I fled to Tarshish, for I knew that You are a gracious and compassionate God, slow to anger and abundant in lovingkindness, and one who relents concerning calamity. 3 Therefore now, O Lord, please take my life from me, for death is better to me than life.”

Whaaaaaat?! Why would he…how could Jonah feel that way? Didn’t God just show you mercy and forgiveness a couple of days ago?

1 John 4:20 If someone says, “I love God,” and hates his brother, he is a liar; for the one who does not love his brother whom he has seen, cannot love God whom he has not seen.

Don’t think it is enough to just not hate your brother, this scripture says that if you do not love him, you cannot love God. How can you love someone you have not seen if you don’t love the person you have seen? There is no greater love than spiritual love; we have to be thoughtful about studying and sharing with others. There is no shortage of physical love that needs to be shared as well. We cannot turn a blind eye to hurt, injustice or suffering. We are HIMs – we see a need, we fill a need.

MOLESKIN:
We prayed for our nation and we prayed for Mermaid’s coworker, Rick, who is still in ICU.
ANNOUNCEMENTS:
Keep it real!