F3 Knoxville

Tag: Choir Boy

I got 99 Problems and Sweat ain’t one

THE SCENE: Working out under water on the surface of the sun
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC

Cherry pickers x5 IC.
THA-THANG

Mosey to the Pee rocks .

99 Problems – partner DORA

  • Merkins
  • Curls
  • DOMO squats w/ rock
  • Carolina Dry Docks
  • Tricep overhead
  • Lunges
  • Stocky Balboas (rock overhead)
  • OHP
  • Burpees

99  shared reps of each exercise. One man reps it out while the other runs back to the AO and does birth month Burpee‘s. January  birthdays loved it, Decembers endured valiantly .

Half way through audibled to 5 burpees for everyone.  Once our groups had reached the Burpee‘s at the end, audible to squats on the Dora.

MARY:
Peter Parker, LBC x35, World’s greatest merkin x5, reverse crunches x20

.
COUNT-OFF & NAME-O-RAMA
Mayberry, dreadlocks, cavalier, Bartman, Sparky, snitch, Abacus, mouthwash, choirboy, shooter, LA-Z-Boy, Baloo, and Junk
CIRCLE OF TRUST/BOM:
.“Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.”
‭‭Hebrews‬ ‭12:1-2

Many of us have heard this passage a lot. Typically when I think of running a race I think of running a race together. We think of a marathon or an obstacle course race or a 5K or just a sprint across the parking lot, but we think about doing it all on the same course, at the same time and altogether. The reality is in life none of us runs the same course as eachother. We may run pieces of it together, we may have parts that look similar or even almost identical and the finish line is the same;  but we all run our own course.  Often times we find ourselves looking at other people and complaining that they’ve got it easy, like they’re just running downhill the whole time. On occasion we will look at someone else and recognize that they’ve got it harder than we do, maybe they’re running uphill and climbing over  obstacle after obstacle. The reality is we just wouldn’t choose the hard stuff that comes our way. No one got to choose what they did this morning, they did what I told him to do. What they got to choose was how hard they worked and whether they lifted up their teammate or dragged them down.  For a time, some guys had to do more Burpee‘s then others because of something as arbitrary as what month they were born in.

If you go back to that passage,  The writer of Hebrews had just gotten done laying out a litany of their historical heroes many of whom suffered unbelievable hardships (I don’t know about you but I’ve never been sawed in two). Individualize his charge – “Run with endurance the race that is set before YOU!” You have to run the course that is laid before you. You can’t run mine for me and I can’t run yours for you. Largely you do not get to choose what you have to go through in life; you just get to choose how good or bad an attitude to have and how hard you work. The good news is that we can help each other along the way, we can shoulder eachothers burdens and we can cheer each other but we each have to run the course that is laid out in front of us.

MOLESKIN:
Many of the PAX know that my wife was diagnosed with Hodgkin’s Lymphoma two weeks ago. It’s not something we would’ve even considered choosing, it’s going to be rough, but it could always be worse.  This is a diagnosis that comes with a cure in most situations. We are believing for and working toward that. We don’t get to choose the course we run, or the obstacles we face.  We get to choose to run it with endurance, to lift our eyes to Jesus, to support others when needed and to lean on those around us when we need it. We have felt so supported by the man of F3 Knoxville and we are grateful.

ANNOUNCEMENTS:
Truckin’ To The Pound in September.

Golf outing 8/3

Remember Stitches in air force boot camp

Let’s Get Rocked – Recycle

THE SCENE: Gloomy & Humid with a slight drizzle to finish off the Q
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Merkins 4ct IC x 10
BA Circles IC x 5/7?
Tempo Squat IC x 10
SSH IC x 25

THA-THANG:

(Ascending Burpees – Start with 1 and add one between every exercise.
The Thang
Pick up a couple of handheld Pee Rock’s or full on boulders (Ratchet)
Indian Run to Kory Hill & Grab a Battle Buddy
Circuit 1 – 3 rounds
Partner A – High Rows
Partner B – Runs Hill and performs 10 Manmakers run back and switch w/ partner
(Continuing Ascending Burpees)
Circuit 2 – 3 rounds
Partner A – Overhead Presses
Partner B – Runs Hill & performs 15 Squats – switch w/ partner
Circuit 3 2.5 Rounds
Partner A – Squat Jumps
Partner B – Smurf Jacks x20
Indian Run to base of Matterhorn – Cont. Burpees – appreciate Matterhorn and all her majesty.
Indian Run back to AO
Mosey to Outhouse
Descending Burpees then Wall Crawl (10 Burpees – Wall Crawl, 9 Burpees – Wall Crawl, etc.)
Saved by the Bell

MARY:
No Mary, just burpees.
COUNT-OFF & NAME-O-RAMA
12 Pax pushed through today.
CIRCLE OF TRUST/BOM:
When we pulled up in front of Matterhorn, just the thought of what possible misery could be done on that beast was tough. Although we didn’t run up it, it was already hard. The biggest battle we fight is between our ears. We need to remember to invite God into those battles so we’re not standing alone against the enemy. Life can be relentless and if we’re not relentless, it can swallow us whole.

MOLESKIN:

PAX worked hard today, the harder the workout got, the harder I saw these men push. Please keep our PAX in your prayers. Many of us are being called to be leaders for friends, family and neighbors that are going through hardships. Special shout-out to Stitches who is going through MEPS today.

ANNOUNCEMENTS:
Stay tuned for CSAUP info coming soon.

Ab Biscuit and Monkey Howler together again

THE SCENE: Clear, full moon and a balmy 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 , Tempo Merkins x 20.  That’s it

THA-THANG:
Mosey to the back brick parking lot for Ab Biscuit, variation on Sea Biscuit

  • BBS x 10
  • Hello Dollys x 20 (4ct)
  • American Hammers x 30
  • Run lap
  • Repeat ab exercises, run 2 laps
  • Repeat ab exercises, run 3 laps
  • Repeat ab exercises, run 4 laps
  • Now back down to one lap
  • LBCs x 50 (4 ct) while waiting for the 6

Mosey to the playground for 25s – Decline Merkins and Flutters (4 ct)

MARY:
Monkey Howlers:  Circle up and get into Monkey Humper pose.  Hold the pose while each of the PAX takes turn doing 10 Monkey Humpers till we make it all the way around the circle.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Yesterday was Father’s Day.  Remember that our children are reflections of who we are as fathers.  Are we a reflection of our Heavenly Father?
MOLESKIN:
Prayers for Cheatsheet’s girlfriend, who lost her father yesterday (on Father’s Day).

Peanut’s Here

THE SCENE: Slightly cloudy, temps in sixties.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Plank Jacks, 10 Pinto Twists, 10 Windmills, 10 Rockettes, 10 Tempo Squats, Michael Phelps
THA-THANG:
Mosey to large parking lot that is south of northern ball fields and north of serpentine sidewalk.  Each man picks up a two bricks.  We will run, with bricks, counter-clockwise around the parking lot, stopping at each cone to do the listed exercise.

  • Cone 1:  10 Mini-man-makers
  • Cone 2:  20 Overhead Presses
  • Cone 3:  20 Wings Up
  • Cone 4:  20 Curls
  • Cone 5:  20 Wings Down
  • Cone 6:  20 Tricepts
  • Cone 7:  20 Wings Out
  • Cone 8:  20 Rows

Run one more time around parking lot with bricks, doing Bernie Sanders during first half and sprinting for the second half (not stopping at cones).  Lunge at semi circles ends of the parking lot.  Then dump bricks back in pile.

Mosey to start of serpentine sidewalk.  We will do 14’s on the sidewalk all the way to the perimeter trail.  We will bear crawl to first light, run for four lights, lunge to next light, run four more, then repeat sequence to perimeter trail.  We will do 20 Imperial Walkers as a group at the perimeter trail.

Mosey on perimeter trail until we reach cardiac hill.  We will run up cardiac hill, performing the following exercises at each of the following areas:

  • Start of cardiac hill:  20 Hello Dollies (four count).
  • Turn 1:  20 American Hammers (four count)
  • Turn 2:  20 Flutter Kicks (four count)
  • Turn 3:  20 Decline Merkins
  • Benches:  20 Bench Dips

Mosey to parking lot by entrance to the northern ball fields.  Go to CMU Pile.  We will do 20 Overhead Presses, 20 Curls, 20 Rows, and 20 Squats with CMUs.

Mosey to northern-most ball field.  We will do the great football throw.  In this, one man runs to first base and then rounds towards second.  The next man must lead him with a pass of the football as he heads to second.  If the ball hits the ground then all men must do five burpees. The ball is passed back and the man who passed the ball is now the receiver going to first and second base with the next man in line being the passer.  The group must do five burpees for any ball that hits the ground on a pass.

Mosey to playground.  We will do elevens at the benches with decline merkins as one exercise and bench hops as the other.

Mosey back to CMU pile.  We will repeat the 20 Overhead Presses, 20 Curls, 20 Rows, and 20 Squats with CMUs.

Mosey to bottom of Mini-Cardiac.  We will Bernie Sanders to No Parking Sign then sprint to the gate at the top of the hill.

Mosey to AO.

MARY:
20 Box Cutters.
COUNT-OFF & NAME-O-RAMA
Eight men, including P-nut visiting us from UT Martin and Abscess’ dog, Tank.

CIRCLE OF TRUST/BOM:
How Do We Color Our World?

I recently viewed a quick video by Christian rapper Andy Mineo.  He talked about how he reads scripture to help relieve him from doubt about Christ.  He also talked about how scripture helps to color his world with what is good, with what is right.  And by coloring his world in that way, he then can do more in regards to what is good and right for others, because he is viewing those around him in a way that God wants him to view them.

How do we color our worlds?  Sometimes when I wake up on a work day I do not color my world with much beauty.  I may start off with a stroke that goes like this:  “Crap, another day of work.”

I can chose to color it in a different way.  I can chose to paint my morning this way:  “God, help me to greet others with strength and love today.  Help me to know you are there with me in each and every activity I perform.  Let me hear your voice whispering to me and help me to feel your hand upon me.”

Further, I can read from the bible at the start and/or end of my day.  I can get together with people who will get me in the correct frame of mind and help me to color my world in the right kind of way.  For example, I can go to F3, bust my butt with my brothers, and hear the message within the Circle of Trust that will thrust me forward with a strong spirit to meet the day.

Some of you may remember a song by the group Chicago called “Color My World.”  The last line of the song, directed toward a lover, says “Color my world with hope of loving you.”  What if we were to change the line, thinking of our Father in Heaven, and say, each day, to God “Color my world with the love you have for me.”  Saying that to ourselves may color our day with hope, with strength, with conviction, and with joy.

MOLESKIN:
Prayers for the pregnancy of Small’s wife who is due in mid to late July.  Prayers for Crawdad’s wife, Kaitlin, who is having surgery.

Heavy Things I Cannot See

THE SCENE: Upper 50s with a light breeze a.k.a freakin’ gorgeous
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 burpees OYO

9 burpees OYO

8 burpees OYO

7 burpees OYO

6 burpees OYO

5 burpees OYO

4 burpees OYO

3 burpees OYO

2 burpees OYO

10 burpees OYO

The PAX caught on to this quickly and whined consistently, but once you start Shock & Awe you can’t let off the throttle!
THA-THANG:
I requested the PAX bring some heavy things to play with today and they delivered a variety of coupons including medicine balls, a cannonball, some sandbags, dumbbells, and CMUs. We assembled into a straight(ish) line with every other PAX holding a coupon.

The PAX moseyed along until the poor soul carrying the 60# sandbag went silent. We then stopped to swap up who was carrying coupons. Each time we stopped to pass coupons we performed 40 reps of merkins, squats, dry docks, or star jacks at the Q’s discretion.

This continued until we reached the staircases. We dropped our coupons and Crawl Beared up the steps and then ran to the top. Once the 6 arrived, we bear crawled back down (including the steps, thanks to Mayberry’s good example) and picked up our coupons to continue towards the Pa-va-lon.

Inside the Pa-va-lon we performed 3 sets of the following

  • 10 x pull-ups
  • 15 x box jumps
  • 20 x dips
  • 25 x derkins

We picked up our coupons from here and rolled back to the AO with a few coupon swaps and then rocked a set of Shoulder Blasters for good measure.

MARY:

I really regret we didn’t have time to shred our core. Guess I’ll make up for this on the next Q…
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

https://f3nation.com/2019/03/17/shorties-q1-6/

“The IMPACT (for good or bad) that a man has on his children cannot be underestimated

The quality of a man’s relationship with his children defines the quality of their relationships with everyone else for the rest of their lives. If he is absent, they will be distrustful. If he is capricious, they will be unjust. If he is cold, they will be withdrawn. But, if he is present, just and warm the HIM will have imprinted upon his children’s hearts a template of relational success upon which they can rely throughout their lives. They will in turn pass it on to their Shorties. In this way, the IMPACT is infinite.”

I discussed these words with the PAX and highlighted how important this relationship is. We often take the blessings of our 2.0s for granted amongst the stress and anxiety that comes with them, but it’s impossible overvalue how critical our relationship with our kids (and with our fathers, for that matter) really is.

MOLESKIN:
Lot’s of new faces from the Aslyum and one PAX from Chicagoland. Thanks for trekking out to the Dog Pound, gents! Also, Shooter is welcome for the Phish reference in the title.
ANNOUNCEMENTS: