F3 Knoxville

Tag: Choir Boy

Make war

AO: the-farm
Q: Bartman
PAX: Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP:
Yes

THE THANG:

11’s on the hill. Burpees at top, coupon curl/press at bottom.

Take coupon to grass beside soccer field.

Squat/press/throw coupon & then inchworm merkin to the coupon. Rinse & repeat about half the length of the soccer field.

Mosey to causeway. Sets of tel:20-15-10-5 of coupon side lunges, easy ups.

Mosey back to AO.

MARY:
No time

ANNOUNCEMENTS:
Haw ridge event

COT:

Excerpt from a 2002 John Piper in which he is talking about making war against areas of sin in your life.

Romans 8:13: “If by the Spirit you are putting to death the deeds of the body, you will live.” Do you want to enter into life? Do you want to live? Get violent. Get a wartime mindset. Stop making peace with ears and eyes and tongues and hands and feet that betray you like Judas, and go over to the side of the enemy and become instruments of sin and make war on your soul. Put to death the deeds of your body……..
……It’s a violence against all lust in ourselves, and enslaving desires for food or caffeine or sugar or chocolate or alcohol or pornography or money or the praise of men and the approval of others or power or fame. It’s violence against the impulses in our own soul toward racism and sluggish indifference to injustice and poverty and abortion.
Christianity is not a settle-in-and-live-at-peace-with-this-world-the-way-it-is kind of religion. If by the Spirit you kill the deeds of your own body, you will live. Christianity is war — on our own sinful impulses…….
….. I hear so many Christians murmuring about their imperfections and their failures and their addictions and their shortcomings — and I see so little war. Murmur, murmur, murmur. “Why am I this way?” Make war! If you wonder how to make war, go to the manual. Don’t just bellyache about your failures. Make war!

Blackout Game

AO: the-farm
Q: Einstein
PAX: Lightweight, Bartman, Choir Boy, Aladdin, Einstein
FNGs: None
COUNT: 5
WARMUP:
SSH, Arm Circles, Cherry Pickers, Tempo squats and merkins, downward dog and cobra

THE THANG:
Divided into two teams
Roll a dice labeled with 0, 1, 1, 2, 2, 3
Whatever you roll, run that many light posts and do 20 ct of the exercises
Yes, if you roll the same number you keep doing it.
Win by completing each number.

Exercises
Rd 1 Suitcase, bench dips, squats, merkins
Rd 2 American Hammer, Box Jumps, Twinkle Toes, CDDs
Rd 3 Pickle Pounders, incline merkins, monkey Humpers, Georgia Cheerleaders

MARY:
No time

ANNOUNCEMENTS:
Escape Haw ridge

COT:
In a world full of randomness people overestimate their ability to predict events. Just when we think we have it figured out, something unexpected happens. How we handle ourselves in these moments is critical. You can either let it defeat you, or embrace that it’s God’s plan for you. Choosing God’s path will positively shape your character.

Jeremiah 29:11
For I know the plans I have for you, declares the Lord, plans for welfare and not for evil, to give you a future and a hope.

Quaddy Toddy

AO: asylum-daybreak
Q: Lilydipper , High Heels, Snitch (Cory Beilharz )
PAX: Swimmies (Nathan Chesney), lebowski, CRISPR, Waffle House (Brady Greene), Choir Boy, Drum Major, Tropicana, Kentucky, Crash Dummy, Mr Jinxy, F3 Pluto ( Hugh Nystrom), Lulu (Greg Huddy), Patty Melt (Parker Greene), Tenderfoot, Pele (Jon Lindberg), Lizzy, Veggie (Rylen Huddy)
FNGs: None
COUNT: 20
WARMUP: 25 SSH, 15 Abe Bogota, 10 Cherry Pickers, 20 Grady Corns, 10 Baby Arm Circles Forward and 10 Backward, 10 Tempo Merkins, 10 Tempo Squats, 10 Mountain Climbers, Michael Phelps, then, from one curb in parking lot to other: Super Marios, Butt Kickers, High Knees, Sprint, then Bernie half way up Mini Cardiac and Sprint the Rest.

THE THANG: Mosey back down mini-cardiac and then run north, east, and south around the outside edge of the parking lot to the gate and then pavilion.

We will do the following exercises:
– 25 Calve Raises while wall sitting
– 10 Merkins
– 10 BBS
– 25 Side Straddle Hops
– 5 Burpees
Then run to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:
– 25 Calve Raises during Wall Sit
– 10 Diamond Merkins
– 20 Hello Dollies
– 25 Side Straddle Hops
– 5 Burpees

Then run again to top of mini cardiac on the same route we came down to the pavilion. Those reaching mini cardiac first take up back to the pavilion on the same route.

Next exercises:

– 25 Calve Raises with Wall Sit
– 10 Wide Merkins
– 20 Flutter Kicks
– 25 Plank Jacks
– 5 Burpees

Run same route to Mini Cardiac but stop at bottom and then run same route to Pavilion.

Next exercises:

25 Calve Raises with Wall Sit, 10 Merkins, 20 Gas Pumps, 25 Mountain Climbers, 5 Burpees

Mosey straight to entry to AO Parking Lot. We will do 10 Squat Jumps.

Mosey to north end of parking lot near Pickett’s Charge. We will Bear Crawl to first large parking lot light, Bernie Sanders to second parking lot light, and sprint to curb. Next, we will do 15 American Hammers.

Mosey to west end of Caribbean Parking Lot. We will run Candy Canes, stopping at every other island to do the first exercise. Those finishing exercises first at the sixth island sweep everyone back to start. Then we do same thing with next listed exercise. Here are the exercises:

– 10 Lunges
– 10 Iron Mikes
– 10 Imperial Walkers

Mosey to pavilion by the AO. We will do 20 Incline Merkins on Picnic Tables.

Mosey toward the gate. Pick up CMU Weight Boulders. We will do first exercise with boulders, then sprint to other end of parking lot and back. Then, do next exercise. Sprint to other end of parking lot and back again. After the third exercise put the boulders back and go to AO area. Here are the exercises:

– 20 Overhead Presses
– 20 Curls
– 20 Rows

MARY: Stretches

ANNOUNCEMENTS: Hot Toddy Breakfast immediately after workout.

COT:

Message: Thoughts for 2025:
1. Lose yourself and focus on God and others. In so doing you will find who God intends you to be.
2. Consider these words from James 1 2-4: “Consider it pure joy, my brothers whenever you face trials of many kinds because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking of anything.
3. If you find you are anxious remember that anxiety is normal, it impacts all of us. But, know that God is there for you and will help you handle your trials. Give your anxiety to God.

Prayers:

Pray for Lizzy’s father-in-law, Ralph who has both cancer and dementia. Pray for his family members who are caring for them that they may have love and patience during a very difficult time. Pray for those impacted by the recent plane crashes.

Grok’in Around the Farm

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Pew-pew, Einstein, Aladdin, Choir Boy, Works-for-a-Guy from Nashville
FNGs: None
COUNT: 6
WARMUP: Run two light poles, walk two light poles around the Big Loop up to the split; high knees for one minute; little baby arm circles forward on a 4 count x 10; little baby arm circles backward on a 4 count x 10

THE THANG:

Round 1
30 mountain climbers (2 count)
20 squats
15 merkins
Rinse and repeat for 4 total sets

Round 2
16 lunges each leg
One-minute plank
30 American hammers (2 count)
Rinse and repeat for 4 total sets

Round 3
Sprint for 3 light poles, walk 1 light pole x 4
12 merkins
10 burpees
Rinse and repeat for 4 total sets

MARY: No time

ANNOUNCEMENTS: Escape from Haw Ridge

COT: I am seeing more references to God and Jesus in society – from athletes in the NFL and college football to people serving in the government. I hope that it is all sincere (we can’t judge what is in another’s heart) and a sign that society is embracing God again and moving closer to his teachings and will. Time will tell but take hope and solace in these little things and be part of a larger revival in your homes and communities where and how you can.

Cooperation and Accountability

AO: asylum-daybreak
Q: Pele (Jon Lindberg)
PAX: Mr Jinxy, Veggie (Rylen Huddy), High Heels (Henry Ritchie), Pele (Jon Lindberg), Choir Boy, Waffle House (Brady Greene), Lulu (Greg Huddy), Snitch (Cory Beilharz ), lebowski, Honeydew, CRISPR
FNGs: None
COUNT: 11
WARMUP: SSH x20 4 ct IC, Windmills x10 4ct IC, BAC forward and backward x10, Grady Corns x20 4ct IC, Bolt 45s, short mosey to show pain stations, Cherry Pickers x10 4-ct IC

THE THANG:
We will work together to accomplish a difficult task, which will be completing a high number of reps of various exercises, all together, as a PAX. As we complete the reps, we will cross off the markers to track progress. If we do not complete all reps with 5 minutes left, we end with 30 Deconstructed Burpees, otherwise, we will do Stargazers. I RECOMMEND GETTING IN LOOSE GROUPS OF 3-4. Tasks:
CMU Pile:
– 700 Curls (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Overhead Presses (Marker indicators 20 reps each, 700/20 = 35 markers)
– 700 Rows (Marker indicators 20 reps each, 700/20 = 35 markers)
BABY CARDIAC:
– 30 Sprints up Baby Cardiac (Marker indicators 1 trip each, 30/1 = 30 markers)
SUICIDES:
– 30 Suicides (Marker indicators 1 suicides each, 30/1 = 30 markers)
CORE WORK:
– 700 LBCs (2-ct) (Marker indicators 20 reps each, 500/20 = 35 markers)
– 300 Big Boy Situps (Marker indicators 20 reps each, 300/20 = 15 markers)
– 300 American Hammers (2-ct) (Marker indicators 20 reps each, 300/20 = 15 markers)
PAVILION:
– 700 Jump or Step Ups (2-ct) (Marker indicators 20 reps each, 700/20 = 35 markers)
– 200 Decline Merkins (Marker indicators 10 reps each, 200/10 = 20 markers)
– 400 Bench Pullups (Marker indicators 20 reps each, 300/20 = 15 markers)

We actually got through TWO ROUNDs of this! Nice work!

MARY:
Not this time.
ANNOUNCEMENTS:
Hot Toddy Quadruple Q (Quoddy Toddy) next Saturday!!
COT:
So I used this same Q on the evening of the January 6 riot at the Capitol in 2020 because I wanted to do something collaborative, where we work towards a common goal. And I’m doing it again today because we need more of that as a nation, because right now, guys, we are still a broken and lost community.

COOPERATION: I find that activities like what we did today, where guys of different perspectives on life collaborate and cooperate and work together, are very important these days. As the saying goes, Team Work Makes the Dream Work. I didn’t always get to do the exercise I wanted at several points in the workout, but my group did, or it needed to be done reach our goal. I’m sure the same goes for all of you. But there’s something satisfying and dare I say FUN in doing a task together and accomplishing something. If more HIMs around this country would embrace that mentality, I think we would be a much stronger nation.

ACCOUNTABILITY: The second concept that I think this workout exemplifies is accountability. If we didn’t reach our goal, we held ourselves accountable and did the punishment exercise. We talk about accountability a lot in F3, and I think that’s a real strength of this group. Whether it’s giving a shout out to a Brother who hasn’t posted in a while, or hasn’t Q’d recently (Thanks for the call-out, Crawdad!), or guys that participate in Shield Locks, or do a weight loss challenge, or whatever, we hold each other and ourselves accountable. Because without holding each other and our colleagues and fellow citizens accountable for their actions, it is much easier to slack off, break the rules, not make those hard decisions and take those difficult actions that help everyone, including yourself.

SO COOPERATION AND ACCOUNTABILITY. Those are the two concepts I wanted to focus on in the workout and my Word. Those are two things that I think are important to being a HIM and an effective Leader, and two things that are sadly lacking in today’s society.