F3 Knoxville

Tag: Choir Boy

Carry the Football

F3 Q: 6.25.22

AO: Asylum

7am – 8am

[ The Scene ]

  • muggy
  • 80s
  • BSIA

[ 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 belief
    • 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?

[ Warm o Rama ]

  1. SSH: 25×4

(Take a lap around the lot)

  1. Merkin: 25×4

(Side shuffle around the lot)

  1. Squat: 25×4

(Take a lap around the lot)

  1. Plank Jack: 25×4

(Side shuffle around the lot)

  1. Mountain Climber: 25×4

(Take a lap around the lot)

[ The Thang ]

(Mosey to the playground – short)

[1] Upper

  • 3 stations, 3 rounds
  • (1) Playground
    • 25 Incline Merkins (1ct)
    • 25 SSH (1ct)
  • (2) Pavilion
    • 25 Dips (1ct)
    • 25 SSH (1ct)
  • (3) Between 2 Fields
    • 25 Carolina Dry Docks (1ct)
    • 25 SSH (1ct)
  • Complete station 1
    • Run and complete station 2
    • Run back to station 2
  • Complete station 1 + 2
    • Run to station 3
    • Run back to station 1
  • Complete all 3 stations, but add 25 reps each station = 50 reps at each station

— 10 count or something —

(Mosey to Cardiac Hill – medium)

[2] Lower

  • 3 stations
  • Base
    • Squats: 25 (1ct)
    • 25 mountain climbers (1ct)
  • Middle Curve
    • Lunges: 25 (1ct)
    • 25 mountain climbers (1ct)
  • Top (Benches)
    • 25 Apollo Onos (1ct)
    • 25 mountain climbers (1ct)
  • Stay at the top when done: Al Gore
  • Once everyone is at the top, execute all together:
    • 25 squats (1ct)
    • 25 iron mikes (1ct)
    • 25 squat jacks (1ct)

— 10 count or something —

(Mosey to the Amphitheater – Long)

(American Indian Run)

[3] Core

  • 3 stations
  • Middle
    • 25 up + outs (1ct)
    • 25 LLBCs (1ct)
  • Right
    • 25 cockroaches (1ct)
    • 25 LLBCs (1ct)
  • Left
    • 25 mountain-climber cross overs (1ct)
    • 25 LLBCs (1ct)
  • Complete the middle, and then both the left and right stations
  • Recover in the middle when done: Flutter Kicks

— 10 count —

[4] Put It All Together

  • 3 stations (triangle)
  • Everything is 10 reps on a 1 count
  • We’ll do these together in cadence
  • Top (1ct) — GO HERE 2ND
    • 10 incline merkins
    • 10 dips
    • 10 dry docks
  • Left (1ct) — GO HERE 1ST
    • 10 squats
    • 10 lunges
    • 10 Apollo Onos
  • Right (1ct) — GO HERE 3RD
    • 10 up + outs
    • 10 cockroaches
    • 10 mountain-climber crossovers

— 10 count or something —

(Mosey back to AO)

[ Mary ]

  • SWS

[ COT ]

  • # off — 10
  • Name o Rama
  • FNGs — 1
    • Tyke Hillmer
    • F3 Name: Fumble
  • BOM

I had a word prepared for this morning but last night and going into this morning, I felt like this was put on my heart to share instead.

For the past 60 minutes, we carried a football around, but didn’t really use it much, except for tossing it around during 10 counts and on the mosey a bit. We didn’t use it, but we carried it. And in fact, even though it’s really not that heavy, over the period of 60 minutes. It became a little more tough to carry, after doing merkins, and squats and all kinds of exercises.

And don’t we do the same thing in real life? We carry around these “footballs” through life that we don’t use all the time but that we’re carrying around. “Footballs” like old wounds, past trauma, addictions, and whatever else you’re carrying that may have gotten heavier over time.

So why carry around a football and pass it around to others so they can help carry it over the course of the workout?

“Carry one another’s burdens; in this way you will fulfill the law of Christ.”

— Galations 6:2

TPQs (Thought Provoking Questions)

  1. What “footballs” are you carrying around that you need to let go of?
  2. Who can you invite in to help carry your football and release it?
  3. How can you help people around you release their grip on their football?

No Glove Love, Equalizer Style

THE SCENE: low 70’s & humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Jog around the parking lot, bernie around the parking lot, cherry pickers, windmills, & quad stretching
THA-THANG:
Mosey to the bathrooms!!!

20 lunges & a 30 second wall squat
19 lunges & a 30 second wall squat
repeat to 1/30

Bernie to the parking lot between the pavilion and the splash pad
Rinse and repeat the following 3-5X:
20 elevated heel squats on the curb stops at the splash pad
20 monkey humpers at the island with rocks
20 (10 each leg) Bulgarian Split Squats

Mosey back to the Flag for the Mary in whatever time remains.
LBC’s
Hello Dolly’s
Big Boys
Glute and Quad Stretching

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

I talked about my struggle to pray when times are good, and my desire to pray when times are tough.  I recently dropped my daughter off at a camp in Palo Alto CA.  She is 15, and we were both struggling at the prospect of her being on her own.  I finally left her, and I was a wreck emotionally.  I took a long walk around the Stanford Campus to clear my head and spent a lot of time in prayer.

My daughter met some people and did great, and I hailed an UBER back to San Francisco.  I encountered the best driver I have ever had.  He had over 28,000 trips and maintained a 4.99 star rating out of 5.  Nasim was a Jordanian immigrant.  He retired from the grocery business, and drives UBER for fun.  He loves people, and was raised as a Christian in Jordan, before immigrating to the US.  We had a delightful conversation, and he was an answer to prayers, and maybe even an angel.  Nasim and I swapped numbers and he texted me the next day (Father’s Day) to see how I was doing.

We need God all of the time, not just when things are rough, the challenge this week is to remember that and spend some time in prayer.  God is real, He is there just waiting for you to have a relationship with Him.

 

MOLESKIN:

ANNOUNCEMENTS:
Convergence 7/2

Pickle pounderball

THE SCENE: Wet and humid but like Blind Melin said…no rain.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Merkins, grady corns 1 lap around track
THA-THANG:
Divide into 2 teams of 6 on the tennis court.
Play some big ball tennis or renamed Pickle Pounderball.
When team earns a point, other team does 5 burpees. (Later changed to 3) Every time your team hits it over the net you do one Burpee. Every so often we take an exercise break to do 45 seconds of the following
exercises:

  • merkins
  • bobby hurleys
  • shoulder taps
  • Rockettes
  • Grady corns
  • dry docks

Run three laps around tennis courts and resume play

MARY: no time for her
COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:

serving others. Especially to those that do not have the same abilities that we have. Talked about our upcoming partnership with the cerebral palsy center.

MOLESKIN:
I think we all realized that we need choirboy as our lawyer. He definitely knows how to argue and fight for what he wants!! Ha! Although in the end Judge Tank denied several of his objections and International rules were in effect.  We also realized that several of us including me have no skills in volleyball.
ANNOUNCEMENTS:
Convergence at JUCO  next weekend

Tour de Equalizer part 2

THE SCENE: 72 and slightly humid.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
1 burpee

5 cherry pickers

30 SSH

 

THA-THANG:
Get your headlamp and let’s go.

Mosey over to the trails and three different spots that we do the following

  • 20 each
    • Merkins
    • squats
    • LBC

After coming out of the other sides we get to the bottom of the hill.

  • 11’s
    • man makers
    • run up to the pavalon
    • Dips
  • time crunch and run back through the trail. and in three different spots
  • 20 each
    • Merkins
    • squats
    • LBC

MARY:
no time

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 notes!
CIRCLE OF TRUST/BOM:
none.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
1 week till convergence sign up!

The Equalizer 1K

THE SCENE: Not too muggy… yet.
F3 WELCOME & DISCLAIMER: Done somewhat poorly 
WARM-O-RAMA:
LBAC IC x10 each way; Tempo Squats IC x10; Cherry Pickers IC x3
THA-THANG:
Mosey to the Brickhouse to grab CMUs from their cozy homes. Choir Boy demanded he not get a painted one. Whatevs.

Carry CMUs to 1st station on the track to be used for later. Mosey to FlagPole

3 Stations are marked along the track with 3 exercises written in chalk at each station. Choir Boy tried to wash the chalk away during his warmup lap, but he failed in his efforts.

Starting from the flagpole do 25 SSH at the beginning and each time you return to the flagpole

  • Station 1 (w/ CMUs): Arms
    • Curls
    • OH Press
    • Rows
  • Station 2: Core (not “Abs” as originally stated thanks to School Zone’s observation that Mountain Climbers work more than abs, *eye-roll emoji*
    • American Hammers
    • Mountain Climbers
    • BBS
  • Station 3: Lower Body (Not “Legs” as originally stated … see above)
    • Iron Mikes
    • Squats
    • Imperial Walkers

First lap = 40 reps each

Second lap = 30 reps each

Third lap = 20 reps each

Fourth lap = 10 reps each

Fifth lap = 5 reps (It should be noted that Mouthwash and Choir Boy were the only ones to complete the 5th lap and Snitch got to the first station of the 5th lap… Extra Credit will not be counted towards your final grades you nerds)

Return CMUs to their homes and Fellowship Mosey (TM) back to the AO

Final rep Count
MARY:
PAX ab roulette:

Ribbed: 10 Gas Pumpers IC (School Zone went overboard and showed us his technique from the night before)

School Zone: 15 LBCs IC as time expired
COUNT-OFF & NAME-O-RAMA
8 HIMs; 0 FNGs
CIRCLE OF TRUST/BOM:
Do hard things. Don’t do easy things now and put off the hard things. Make the commitment and accomplish great things.
ANNOUNCEMENTS:
Convergence next Saturday at JUCO. Check Slack for times and to sign up so Judge Judy has accurate numbers for coffee and breakfast.