F3 Knoxville

Tag: Cheatsheet

Ladders and Sh@#ts

THE SCENE: Nice and cool.  Almost spitting snow.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Warm up burpee ladder:  10 4 ct SSH, IC; 2 burpees OYO; 10 BAC forward IC; 4 burpees OYO; 10 BAC backwards; 6 burpees OYO; 10 Imperial Walkers IC; 8 burpees OYO; 10 tempo squats IC; 10 burpees OYO.
THA-THANG:

  • Mosey to Circus Maximus for Merkin Ladder.  Run (not mosey, run!) 1/4 lap at a time, add 1 merkin at each stop up the ladder till you reach 10 merkins.  Then 1/4 lap back down the ladder to 1 merkin.
  • Mosey to Cardiac for the cardiac ladder:  10 SSH at the bottom, Bernie to the first curve; 10 SSH + 20 Carolina Dry Docks.  Bernie to the 2nd curve.  Repeat SSH and CCD, add 30 4 ct Freddy Mercurys.  Sprint to the top.  Repeat SSH, CCD, Freddy Mercurys.  Add 40 squats.
  • Mosey to bottom of Baby Everest for Jimmy’s (Jacob’s big brother) Ladder.  Run Baby Everest and do a Man Maker.  Add a Man Maker each time you run to the top, topping out at 7 Man Makers.

MARY:
Hurricane Hoedown ladder.  Sitting flutters with hands over head x 7; reclining flutters x7, regular flutters x7.  Repeat x6, then x5, etc. all the way down the ladder.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Even in dark days, there are things to be thankful for.  From Abraham Lincoln’s proclamation establishing a recurrent Thanksgiving on the last Thursday of November, at a time when our nation was more divided than it has ever been:  They are the gracious gifts of the Most High God, who, while dealing with us in anger for our sins, hath nevertheless remembered mercy. It has seemed to me fit and proper that they should be solemnly, reverently and gratefully acknowledged as with one heart and one voice by the whole American People. I do therefore invite my fellow citizens in every part of the United States, and also those who are at sea and those who are sojourning in foreign lands, to set apart and observe the last Thursday of November next, as a day of Thanksgiving and Praise to our beneficent Father who dwelleth in the Heavens. And I recommend to them that while offering up the ascriptions justly due to Him for such singular deliverances and blessings, they do also, with humble penitence for our national perverseness and disobedience, commend to His tender care all those who have become widows, orphans, mourners or sufferers in the lamentable civil strife in which we are unavoidably engaged, and fervently implore the interposition of the Almighty Hand to heal the wounds of the nation and to restore it as soon as may be consistent with the Divine purposes to the full enjoyment of peace, harmony, tranquillity and Union.
MOLESKIN:
Prayers for Cheatsheet’s daughter
ANNOUNCEMENTS:
Need supplies for the VA home, please!

The Burpily Feud

THE SCENE: Shorts Weather, but for real
WARM-O-RAMA: 

Those tricky SSHs where we do the last 20 in silence to see if everybody can count and stay focused. We came close, but it was 10 burpees for those of us who showed up on time (looking at you High Heels and Cheatsheet). Cherry Picker stay-downs, more baby arm circles than anybody wanted.
THA-THANG:
We moseyed low and slow, like Pele after Beaujolais. QIC stole a trick from the Lillydipper hisself and did some nickel-dime-quarters all the way to the Area 51 dropoff. Everest is for the kind of people who like wet feet and shaky legs; we were not those people.

Whatever else happens today, one thing went just right: 10 PAX came up on 10 CMUs up by the Esplanade construction. PAX choice CMU AMRAP. Question: where’s the only place Cheatsheet’s going to find singles? Answer: Wendy’s. Mans hits the double count every time. Don’t cheat yourself. Fist emoji.

Catch me if you can to the Cloud – thank you Curveball for not catching me the second time.

The Burpily Feud! No uhs, ums, pauses, or repeats.

Have a Nice Day on the 2 count.

My old college roommate Jack Webb showed up. I hate that guy.

Up the Little Hill and yours truly was shot.

MARY:
Who Mary?
COUNT-OFF & NAME-O-RAMA
10 good ones. Lillydipper, Rooney, Curveball, Choirboy, Abscess, High Heels, Mr Jinxy, Goober, and Cheatsheet, plus YHC.

CIRCLE OF TRUST/BOM:
Sic transit gloria mundi.
MOLESKIN:
Thanks men, for getting me out there again. I would not do any of it without you.
ANNOUNCEMENTS:
Convergence next week!

Pool Boy’s 1st Annual Black Friday JUCO Discount Coupon Special

THE SCENE:
Black & gloomy – just as much gloom as getting up and going shopping on Black Friday should be! Actual weather: ~45°F and dry.

F3 WELCOME & DISCLAIMER (Administered):
I’m not a professional Pool Boy or anything else. Know your injuries especially after Thanksgiving Day being yesterday.

WARM-O-RAMA:
6 each x El Capitan OYO
6 x Werewolf OYO
16 x Tempo Squat IC
6 x Tempo Burpee IC (12-count Burpee aka nice and slow)
6 x Decline Pushup on Curb IC
6 x Tempo calf raises on the curb IC (also nice and slow)

THA-THANG:
To the COUPON pile: Black Snake – Take an Indian Run, but the last guy has to weave his way through the Pax to the front of the line.

TODAY’S SALE: Everything is $9.99!

9 hard reps 99 “easy” reps Mary until done
Werewolves Calf raises – 33 left, 33 right, 33 both
Boat – Canoe 3 sec rotate, 5 each 10 count break then repeat
Fairy Jack Burpees 1/4 pushups Flutter kick
Pistol Squats (each leg) 1/4 squats BBS
Wall pull-ups / hangs Wall jumps
Wall sits 15 sec on 5 sec off

Next Up: Team Dora with Unlimited COUPONS!

Each team to do AMRAP individually and as a team AMRAP, pushing yourself and your team.

Base Exercise 1st Round 2nd 3rd 4th
1st person CMU in front Curls Rows Kettle Bell Swing Goblet Squats
2nd person Run in between with CMU
3rd person CMU Overhead Thrusters OHP Tricep Extensions Piston

Q decided close to time that upon completion of 2 full rounds of each exercise the teams would switch to Heavy Freddies (bicycles with a coupon). Might have switched too early because we had time for Mary.

Mosey back to the AO + two wagon wheels & 1 jailbreak. Will likely do more Black Snakes in the future instead after feedback I’ve received.

MARY:
We made it back too soon as we actually had time for Mary…

16 x 4-count American Hammers IC

16 x 4-count Mountain Climbers IC

COUNT-OFF & NAME-O-RAMA:
JUCO Super Couponers (couldn’t upload or paste image for some reason but you can see the pic if you click it)
15 HIMs

CIRCLE OF TRUST/BOM:
Black Friday marks the “start” of the holiday (formerly known as Christmas here in America) shopping season. It shows where we put our values and what care about. As Christians, it is the start of Advent where we celebrate God becoming man. It was also on Black Friday in 2016 that my wife left me for the first time. I had been so long in sexual sin against her and she had faithfully prayed for and sought reconciliation. I had been caught sending explicit messages to a woman in October of 2016 but for weeks wouldn’t repent. It was the middle of a storm but my wife was so patient even though she didn’t know to what extent I’d sinned. She moved out but left a note saying exactly what I needed to do in order to regain her trust and reconcile with her. She even said I’d be angry at the end of the note and that’s why she’d written to me instead of telling me to my face. I was even angrier about that than she’d anticipated. After a weekend of self-indulgence and pity yet still in my pride, from that point on I did the things she asked for to save face and keep the “goodies” of marriage- but I NEVER ONCE truly repented until June 24th of this year as I said in my previous Q: Let the Word of Christ Dwell in JUCO richly.

Valuing things rightly, properly takes an attitude and focus not on yourself but on God and others. As Philippians 2:3-11 says:

3 Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. 4 Let each of you look not only to his own interests, but also to the interests of others. 5 Have this mind among yourselves, which is yours in Christ Jesus, 6 who, though he was in the form of God, did not count equality with God a thing to be grasped, 7 but emptied himself, by taking the form of a servant, being born in the likeness of men. 8 And being found in human form, he humbled himself by becoming obedient to the point of death, even death on a cross. 9 Therefore God has highly exalted him and bestowed on him the name that is above every name, 10 so that at the name of Jesus every knee should bow, in heaven and on earth and under the earth, 11 and every tongue confess that Jesus Christ is Lord, to the glory of God the Father.

3 questions we can take from this Scripture:

1. What are you valuing? Is it what the Bible says you should be valuing?
2. Are you considering others better than yourselves?
3. Are you asking (praying, begging, seeking) that God would give you the mind of Christ? If so, do it more and more. If not, confess and repent of not asking and ask God to help you ask and keep asking.

On Black Friday 2016 and until this year when my wife kicked me out of the house, I didn’t know what was truly important and did not humble myself. As I said before this was played out in my wife and I separating and now ending. Divorce papers were signed Nov 13, 2019. I valued everything but the one thing on this earth I’d now give anything to keep.

As we go through Advent, may you who read this 1) value the right things, 2) consider others better than yourselves, and 3) ask God to give you the mind of Christ so that you value what truly matters most – Jesus first, others second, and yourself last.

MOLESKIN:

Glad to have Abe from South Wake in North Carolina with us all week!

Pray for Cheatsheet & his daughter, Mandolin’s M’s mother with his M’s grandmother’s passing in her arms, Messi’s wife in the hospital, Junk’s wife’s post-chemo.

ANNOUNCEMENTS:
I forgot to say this but next Convergence next Saturday December 9th at the Truck Stop followed by 3rd F @Two Rivers Church.

Don’t forget about donations for the Veterans Home too! Mayberry will do whatever workout you plan if you say you’ll donate so don’t be shy (the last sentence may or may not be 100% accurate but the first one is!).

Thankfulness

THE SCENE: Clear and 34*.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees in Cadence, imperial squat walkersx10, 9 Burpees in Cadence, Tempo Merkins in Cadence x 10, Temp BBSx 10

THA-THANG:
grab a weight or hammer and mosey to Everest

  • Everest Suicides- first cone start w 10 Burpees run up to next cone 20 Merkins back down to first cone 10 burpees run to next cone 20 Merkins next cone 30 Star Jacks, back down to first cone 10 burpees, second cone 20 Merkins, third cone 30 Star Jacks , last cone 40 Squats
  • Mosey to Space Station- Dora Trifecta( 100 Curls, Triceps, Presses while Battle Buddy Runs to the top)
  • Bo Knows- Battle Buddy holds weight in squat position while partner does High Knees x 100 or so, switch then RR
  • BEAR CRAWL 360- bear crawl in cadence x 10 w 3 Burpees, sideways Bear Crawl in cadence x 10 w 3 Burpees, Crawl Bear x 10 in cadence w 3 Burpees, sideways bear crawl x 10 w 3 Burpees
  • Mosey Back to AO

MARY:
BBS tempo style x 10, dead bug four count x 20, box Cutter x 15, leg lifts 90*, 45*, 6 “ alternating three rounds, box cutter x 15, Plank right knee to left elbow hold 10 sec, left knee to right hold 10 sec

COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these note
CIRCLE OF TRUST/BOM:
10 Strong 💪🏻
MOLESKIN:
Happy Thanksgiving! Be Thankful for the people throughout your life that helped you survive. Pray for Hands’ son, Cheatsheets daughter, Pinto, and Woodshack’s Father In Law
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Take the Hill

THE SCENE: 40(ish), the gloom is alive and well.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam – I’ll be your Q this morning
    • I’m not a professional
    • You’re here on your own volition – you made a choice to be here this morning.
    • You know your body better than anyone – if you need to modify any of the exercises we do this morning feel free to do so. BUT push yourself and those around you – let’s go to work.
  • Q introduces FNG Bo Harris


WARM-O-RAMA:

  • SSH (Side-Straddle Hop): 18×4 in cadence
  • Cherry-Picker: 11×4 in cadence
  • The Fake-Burpee: 11×4 in cadence
  • Baby Arm Circles: 11×4 in cadence (front and back)

THA-THANG: (aka what went down post Warm-O-Rama and pre-COT)

18 November 2019

[ PAX moseys to Cardiac Hill – foreshadowing!!!! ]

  1. Take the Hill/Trifecta
    • Top of Cardiac: 18 SSHs (1-count)
    • Middle of Cardiac (turn): 18 Fake Burpees (1-count)
    • Bottom of Cardiac: 18 Squats

[ When you get to the bottom of the hill – come back up. Whether you spring up it or walk up it – you get back up the hill. The name of the game is one foot in front of the other. Only 1 person is going to get you up that hill and it’s you. We got 3 rounds of this. HOWEVER – if you get done with Round 3 and make it back up to the top – you’re not done right? There are still guys that are coming back up the hill. No man left behind. ]

    • PAX executes Take the Hill/Trifecta
    • The job isn’t done until all PAX make it back up the hill a 3rd time

[ PAX recovers @ top of Cardiac ]

[ 10 – count ]

“Way to choose the harder thing. Good work. Let’s rock.”

[ PAX moseys to the right towards new trail at Asylum facing Northshore ]

  • PAX executes 11 SEALclaps until 6 is up

2. The Lighted Path

    • Every 3rd light = 1 merkin (Down/Up)
  • PAX executes The Lighted Path
    • 1/2 way through the Q changes up the leadership of The Lighted Path
    • CheatSheet, FNG Bo, and Walkabout lead PAX to the next set of lights
  • PAX executes The Lighted Path until the road leading out of Asylum AO

[ 10 count ]

3. American Indian Run w/a Twist

    • American Indian Run
    • When the 6 recovers – leads PAX in 5 1-count squats
    • R&R (rinse and repeat this movement until PAX reaches lighted path going down to AO parking lot with cars

[ PAX file into the AO ]

4. The Core 100

    • 4 corners of AO parking lot
    • C1: 25 1-count cockroaches
    • C2: 25 1-count flutter kicks
    • C3: 25 1-count LBCs
    • C4: 25 1-count Hello Dollys

[ Circle It Up ]

MARY:

FNG broke the Spalshing the Merlot seal – WELL DONE!

COUNT-OFF & NAME-O-RAMA

PAX Count: 21

FNG Count: 1

CIRCLE OF TRUST/BOM:

  • FNG Bo Harris initiated into F3
    • Name = Gilmore
  • “Carry the fight to our opponent and keep it their for 60 minutes.” – General Neyland.
  • I don’t know what you have going on when you come here to F3 – but I’m glad you’re here.
  • What is that fight for you this week? Identify it. Own it.
  • Just like the hill that we climbed up and down – what is that hill for you? In order to get up the hill, you need to identify what that hill is for you or you’ll lose every single time.
  • Sometimes that hill, whatever it is, seems impossible. Whatever that hill is for you, IDENTIFY it, and TAKE it. Even if it’s one step at a time. That’s how you take the hill – One. Step. At. A. Time.
  • Take the hill this week. Someone might be struggling with taking their hill this week. Take them with you. No man left behind – No man left the same. 
  • Call a brother out this week – Pull a brother in this week.