F3 Knoxville

Tag: Choir Boy

Stolen Volvo? Just another Monday at The Equalizer.

THE SCENE: Met at bathhouse due to abandoned Volvo & the associated sheriff’s deputies. 

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Windmills | SSH IC | Rockettes
  • cherry pickers IC

THA-THANG:

  • Bearmuda Triangle – THREE rounds, drop five reps on each round
    • 20 Merkins, bear crawl to next corner
    • 20 BBS, crawl bear to next corner
    • 20 Squats, mosey to next corner
  • Splash Pad – Playground – five rounds, drop reps each round, lunge back
    • 25 Dips
    • 25 Step-ups
    • 25 V-ups
    • Run to playground, perform 5 pull-ups, return to splash pad

COUNT-OFF & NAME-O-RAMA

PRAYER

Quality Time With The Twins

F3 Q: 11.19.22 | Asylum Saturdays | 7am – 8am 

[ The Scene ] 

  • 20s
  • Sunrise at 7:16am

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith 
  • My name is Steam and I’ll be your Q this morning 
  • A few things before we begin: 
    • I’m not a professional 
    • You’re here on your own volition
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you. 
  • FNGs?

These are the twins – their name is Sandy. They’ll be our companions for today. 

[ Warm o Rama ] 

  • SSH: 20×4
    • Cherry-Picker: 5×4
  • SSH: 20×4
    • Windmill: 5×4
  • SSH: 20×4
    • Imperial Walker: 5×4
  • SSH: 25

[ The Thang ] 

(Demonstrate how to cary Sandy)

(Slow mosey to the top of Cardiac)

(1) 50s

  • 5 rounds of 10 reps on a 1 count
  • 2 POC: top and bottom 
  • Each POC will be a round
    • Top, Bottom, Top, Bottom, Top
  • R1 (Top)
    • Top: Sandy curls (5)
    • Bottom: Incline merkins (10)
  • R2 (Bottom)
    • Top: Sandy squats (5)
    • Bottom: Incline merkins 
  • R3 (Top)
    • Top: Sandy rows (5)
    • Bottom: Incline Merkins (10)
  • R4 (Bottom)
    • Top: Sandy chest presses (5)
    • Bottom: Incline Merkins (10)
  • R5 (Top)
    • Top: Sandy squat thrusters (5)
    • Bottom: Incline Merkins (10)

Done — stay up top and knock out LBCs 

(Mosey to the Hallam Rock, carrying the twins)

  • Knocked out 20 SSH straight up

(Mosey to The Coliseum)

(2) Around the World

  • Track: clockwise around The Coliseum
  • HQ: the 6 position 
  • Split into 2 groups, 1 that ran the lap while the other did the sandy exercises
  • There will be an exercise that involves Sandy (5 reps) – which everyone does
  • Lap 1: Sandy chest presses
  • Lap 2: Sandy up/downs
  • Lap 3: Sandy drag throughs
  • Lap 4: Sandy E-Brakes

(3) Back n Forth Ping Pong

  • 2 POC: roundabouts on either side of the overlook 
  • 1:1, 2:2, 3:3, 4:4, 5:5
  • The X to the right: merkins
  • The X to the left: squats  
  • Carry the sandbag with you to one roundabout then drop it for someone else 

(Mosey straight down to the bathroom building – chucking the twins down the hill)

(4) Sandy bear crowls

  • the guys with a Sandy will place both hands on the sandbag and use it to propel them forward 5x
  • The guys without are going to be doing lunges 
  • Then switch on/off a Sandy until we get to the other side of the parking lot

[ Mary ] 

  • SWS (Stretching With Steam)
  • ATMs

[ COT ]

  • # off – 13
  • Name o Rama 
  • FNGs – 0
  • BOM

“Acts of Resistance”

What acts of resistance have you taken this week? For example, in a culture that breeds and breathes and encourages laziness and complacency, an act of resistance might be showing up to an F3 workout.or maybe an act of resistance is showing up to that hard conversation with a loved one or family member. Or maybe an act of resistance is not grabbing that 3rd beer or choosing to eat something different or putting down the phone at a certain hour of the day or night. Or an act of resistance might be just showing up somewhere like church or F3 or to something that’s good for you rather than allowing you to talk you out of it. 

These small acts of resistance deter us from slipping into complacency, comfortability, and less than what God has called us to be as men. 

There’s a great Star Wars quote about The Resistance: “They win by making us think we’re alone.”

Action Item as HIM

“But you, man of God, flee from these things, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith. Take hold of eternal life to which you were called and about which you have made a good confession in the presence of many witnesses.” (1 Timothy 6:11-12 CSB)

  • Identity: You, man of God
  • Action: Flee, Pursue, Fight the good fight, Take hold

Batting Practice

THE SCENE: High 30s/Low 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, windmills, little baby arm circles forward and backward, some Michael Phelps, hokey-pokeys, and tempo squats

THA-THANG:
Mosey to the flagpole

We only had 5 PAX to start, so we couldn’t easily divide up and play Ghostman Baseball.  Instead, we stayed together and did some Ghostman Baseball batting practice.

We rolled one exercise ball to determine the exercise at each base, and we rolled the second exercise ball to determine the exercises at home.  Since we stayed together, each PAX rolled once at home and we did those exercises together before moving on to second base, third base, and home.  In between each hit (single, double, triple), we ran back to home for more exercises.

On our way to second base one time, we ran into a walker who asked what we were doing.  We said, “exercising, join in.”  And, he did.  Turns out it was Potato Head who was named at the Arsenal and had just moved from Maryville to right across the street from the Equalizer.  Small world.  So, we ended with 6 PAX.

Two of Mouthwash’s rolls landed on burpees for a total of 35.  We did an extra 15 to get to a nice round 50 before ending.

Fellowship mosey back to the AO

MARY:
We had about a minute left, so we did some ATMs to cash out.

COUNT-OFF & NAME-O-RAMA

6 HIMs

CIRCLE OF TRUST/BOM:
It’s not our job as Christians to stop the apocalypse.  It’s our job to spread the good news of Jesus to the world.

MOLESKIN:
Prayers for the HIMs and their families dealing with illness and Potato Head’s family for their recent and unexpected loss.

ANNOUNCEMENTS:
F3 is participating in some Christmas parades.  Check Slack or ask around.

Aladdin loves early 2000s pop-punk. Part 1.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Abe Vigoda IC | SSH IC | Cherry Pickers

THA-THANG:

40sec on each exercise. 20sec rest. A-Side round, then B-side, then take 2 laps around track. Stations included:

 

  • A Side // B Side
  • Hand-Release Merkins // Inch Worms
  • Monkey Humpers // Dry Docks
  • Diamond Merkins // Boat Hold
  • LBCs // BBS
  • Bear Crawl // Shoulder Taps
  • Imperial Walkers // Calf Raises

PAX worked right up to the 45min mark, so no time for Mary.

 

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:  Boys do what they want to do. Men do what they have to do.

PRAYER

The Seinfeld Q (A Q About Nothing)

THE SCENE: Perfect morning.  Cool, crisp, BSRIA!
F3 WELCOME & DISCLAIMER: The Pax was a bit rowdy, but it got done.
WARM-O-RAMA:
SSH, froggy squats, Iron Mikes, Rockettes, line hopping, tempo Merkins, some Yoga/stretching, karaoke, Super Mario
THA-THANG:

  • Suicide Route 66 with squats and Merkins. (much complaining)
  • 2X4’s – 1/2 the Pax did 2 pull ups followed by 4 step back lunges until 10 total pull ups were done. The other 1/2 did core work and then the Pax switched out.
  • Jack Webb – 1:2 ratio up to 10 Merkins and 20 air presses.
  • Catch Me If You Can – featuring 5 Burpees, 10 BBS, 15 Merkins, 20 Flutter kicks (a reasonable amount of air hunger and complaining)
  • Over to Cardiac for Cardiac in 3 ways – Bernie to first corner, bear crawl to second corner, AYG to the top.  Rinse and repeat.
  • Pax stumbled back to the AO

MARY:
In and outs, Big Wheels forward and back, Boat/Canoe
COUNT-OFF & NAME-O-RAMA
13 Pax.  Q-bert (no tag in the system yet) in addition to those listed.
CIRCLE OF TRUST/BOM:
After a tough week, the QIC tried for about 2 hours to come up with a word but to no avail.  Sometimes you put in the effort but don’t succeed, and that’s ok.  There’s a lot to learn in failures.
MOLESKIN:
I really enjoyed this Q! Solid mumble chatter. Also, thanks for the comments on Slack about the Q.  That brought some positive closure to the week for me.
ANNOUNCEMENTS:

  • 0700 workouts for Thanksgiving and the Friday after.
  • December 3rd – Christmas parade. More info and sign up/HC sheet coming soon.  2.0’s welcome. Goal is to increase membership.