F3 Knoxville

Tag: Choir Boy

Step Up

THE SCENE: High 40s and sunny
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15th day of the month, 135th day of the year – 230 days left in 2021 to make it what you want it to be

SSH, windmills, tempo squats, little baby arm circles forward, little baby arm circles backward, some Michael Phelps, a little bit of this and a little bit of that (x2), and tempo merkins – 15 reps of each (4 count where appropriate).

Pele wanted to do some cherry pickers, but I don’t like cherry pickers so we moseyed instead.  For once, Crawdad agreed with me.

THA-THANG:

Mosey to the bottom of Everest

15 more SSHs (4 ct)

Run up Everest to the top of the Summit

15 more SSHs (4 ct)

Mosey to the Coliseum

Divide up into two teams

Welch Dragons to 10 with one team going one way and the other team going the other way – if you don’t know what a Welch Dragon is, then look it up on the F3 Exicon or ask someone who has done it, he will remember

Meet back in the center for some Hello Flutter Cutters (one 4-ct Hello Dolly, one 4-ct Flutter Kick, one 4-ct Box Cutter – together back-to-back-to-back for one rep) while waiting on the six or at least 15

Ghost-man Baseball

Using the circle of the Coliseum, Team 1 runs to first base, does 15 reps of the exercise, and returns home.  Team 2 does a core exercise of its choice for the entire time it is waiting for Team 1 to return.  Team 1 does a core exercise of its choice while Team 2 runs to first base, does 15 reps of the exercise, and then runs back.  Repeat this process for the other bases but stop at each base on the way and do the exercise there before advancing to the next base (because you have to touch the bag before advancing in baseball) but do not do the exercises at each base on the way back (but do run back the way you came).  For the home run, do not run back, stay at home to do 15 reps of those exercises and then do a core exercise of the team’s choice while the other team finishes its home-run trot.

First Base – Merkins

Second Base – Squats

Third Base – Carolina Dry Docks

Home Run – Burpees

15 SSHs (4 ct)

Mosey to Crawdad’s Yoga Studio

15 SSHs (4 ct)

Hokey Pokeys (merkins with one leg in the air) x 15 each leg

25 SSHs (4 ct)

Mosey to the base of Baby Cardiac

35 SSHs (4 ct) – total of 135 for the entire workout

All you got sprint up Baby Cardiac to the AO

MARY:
Hold a plank for one minute to time

COUNT-OFF & NAME-O-RAMA
18 HIMs

CIRCLE OF TRUST/BOM:

It’s time to step up.  Lillydipper usually picks up 2 Qs a month on average, but he has been out with a hip problem and will be out for a while.  It’s going to take all of us to fill that void.  So, it’s time to step up.  Sign up for Qs.  If you’ve not Qed in a while, then it’s time to sign up.  If you’ve never Qed before, then it’s definitely time to sign up.  It’s not hard.  Just pick an exercise you don’t like to do and do it twice as many times as you want to do it.  The PAX will support you.  The Q doesn’t have to be perfect.  It just needs to be.  And, a Q needs to be on the website calendar days in advance so that any sad clowns will know that F3 will be there for them on Saturday morning (remember, the sad clowns don’t have access to Slack).  Step up and sign up.  Do it for your brothers.  Do it for Lilly.  We can’t let this fade in his absence or fall only on a few of us.  He will undoubtedly be back, hopefully sooner rather than later, but we need to make sure that his legacy is still here waiting on him.

MOLESKIN:
Prayers against racism, for the sick and shut in, for the journeys of Cheatsheet, his daughter, and all the F3 brothers, for Lillydipper, for Jinxy, for Doubtfire, for Convoy and his family, and for all of the unspoken prayers on our hearts and minds.  Prayers for the courage in each of us to step up in F3, in our families, and in our communities.

ANNOUNCEMENTS:
June 12th – Convergence at Big Ball followed by a work day at Wesley House

July 24th – CSAUP at Dog Pound (was last year’s CSAUP not enough?)

Adapt to Survive the Kraken

THE SCENE: Almost 50. Clear skies. 

F3 WELCOME & DISCLAIMER Done and Done. 

WARM-O-RAMA:

SSH x15

Little Baby Arm Circles forward/backward x15

Cherry Pickers x5

Tempo squats x10

THA-THANG:

Modified Kraken … What started out as a lap in between each location, turned into a single lap after the first location and a spirited mosey to the next one … The best leaders improvise … 

Do Round 1 exercise at each location, then do Round 2 exercise

  • Tennis Court
    • Round 1 
      • Lunge Lap (took approx. 38 mins)
    • Round 2 
      • 40 Monkey Humpers 
  • Playground
    • Round 1 
      • Pull-ups to fail
      • Hold Plank
    • Round 2 
      • Merkins to fail (try to get at least 40)
      • Hold Beast plank for 40 seconds
  • Flagpole
    • Round 1 
      • Squat Jumps 
    • Round 2 
      • 40 Dips & 40 Big Boys 
  • The Gateway
    • Round 1 
      • 40 Flutter Kicks (4 count)
    • Round 2 
      • 40 American Hammers (4 count)

The Next Thing:

  • Ring of Fire 
    • PAX in a circle holding plank
    • Q starts with 5 Merkins and then the next HIM does 5 all the way around the circle, then moves to four … three … two … one … If you want to add in a clap (or two) go right ahead. 

MARY:

Child’s pose stretch to help with the shoulders

15 V-ups IC 4 count

14? Hello Dollies IC 4 count

Downward dog stretch to help with … is it legs? … is it what? 

COUNT-OFF & NAME-O-RAMA

9 HIMs … broke our streak of FNGs this week. Two out of Three ain’t bad. 

CIRCLE OF TRUST/BOM:

Fortitude, or courage. With Fortitude, we can overcome our fear & are willing to take risks as a follower of Jesus. With courage, a person is willing to stand up for what is right in the sight of God, even if that means accepting rejection, verbal abuse, or even physical harm & death. 

The Gift of Courage allows people the firmness of mind that is required both in doing good and enduring evil. 

Fortitude gives us strength to follow through on the actions suggested by the gift of Counsel (or Right Judgement). Fortitude is what allows martyrs to suffer death rather than renounce Jesus or their faith. Willing to endure danger if necessary, but does not seek out danger for danger’s sake. 

St. Paul, in his letter to Corinth, says, “3 times, I begged the Lord about this (affliction), that it might leave me, but He said to me, ‘My grace is sufficient for you, for the power is made perfect in weakness.’ St. Paul goes on to say, “I will rather boast most gladly my weakness, in order that the power of Christ may dwell with me. Therefore, I am content with the weakness, insults, hardships, persecutions, and constraints, for the sake of Christ; for when I am weak, then I am strong” (2nd Corinthians 12:8-10).

MOLESKIN:

I have now posted 44 times and this is my 4th Q. Words cannot express my love for this group of HIM. All of them, at all the other AOs. I have never experienced a group in my life that is so dedicated to one another. Who cares about each and every man that shows up. Even in the short time I have been participating, I am so lucky to be a part of this group. I just hate that it took me over a year to come out after first learning about F3. 

ANNOUNCEMENTS:

DogPound CSAUP: Off the Chain 2021 on Saturday, July 24th 0630-0930

Food, Coffeeteria, and a beatdown provided. Check Slack for the sign-up link.

Timed Rounds at the Splash Pad

THE SCENE: Fiftyish. Sprinklyish. Breezyish.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Choir Boy led us in a number of pleasantries, including 50 4-count side straddle hops.
THA-THANG:
Mosey to the splash pad and do timed sets of various exercises—typically 30-40 secs.—with three rounds of each exercise & a lap or other method of locomotion (bear crawl, crab walk, bernie, etc.) every few rounds. Exercises included:

  • Dips
  • Big Boy Situps
  • Squats
  • Pull-ups
  • Imperial Walkers
  • Lunges
  • Incline Merkins
  • Flutter Kicks

 

MARY:
Freddie Mercurys. 0 LBCs.
COUNT-OFF & NAME-O-RAMA
8 PAX including FNG Hans
CIRCLE OF TRUST/BOM:
Prov. 18:24, or some mutilation thereof.
MOLESKIN:
Great work from the PAX this morning. Good mumble chatter. And great to have Hans out.
ANNOUNCEMENTS:
Big Ball Convergence. Dog Pound CSAUP. And The Equalizer’s first shirt.

Saturday Morning BOGO

Clear, cool, and Qless was the forecast Friday afternoon. In a perfect world, that Q would have belonged to Lilydipper, but an uncooperative hip has other ideas. Crawdad won’t stand for an open Saturday Q. He made some decisions. He placed some calls. Continue reading if you’d like the details, but the summary is that it takes two men to do what one Lily does.
WARM-O-RAMA:
We took em to 100. Tie Fighters, The Junk Science, some stretching, and 10 burpees for Snitch, who I’ve never seen come in late, ever, so he must have had some serious business to do this morning. I didn’t ask but I’m betting Cheet Sheet was similarly relieved when he arrived.
THA-THANG:
The first part of this BOGO was to discover that our Non Privately Owned Naturally Occurring Mineral Formations (NOPO-NOMIFs) were just laying there beneath the trees, as nature presumably left them. Partner AMRAPs as some stragglers caught up, curls, presses, rows, more curls. All I know is that a lot of you have way more reps in you than I do.

Catch Me If You Can w/5 burpees up baby Everest and down the Dragon. Deposit the NOPOs and begin the second part of the BOGO.

We built pyramids on the Cloud, with Crawdad bringing out his famous Louisiana Whistle. Box Jumps, Irkins, Dips, Derkins, Merkins. Unless you cut your reps, your arms were jelly.

Recovering on our feet, we made our way to the dustbowl and some Doras. 200 reps and then another 100 of whatever you wanted.

Back to AO for Mary AND a visit to the ATM.

Welcome Scott W, Billy Goat!

CIRCLE OF TRUST/BOM:
Your F3 friends are a deep and wide pool of help and challenge. You’d be nuts not to lean on them when you need to. It would be a waste to not be challenged by them. You’d be foolish not to step in and try to lead.

Jail Break with a Parting Gift from Your Q

THE SCENE: Slight chill in the air. APPARENTLY, there’s a nice moon this morning, I don’t know, ask Aladdin. A nice, soft glow from a newly fixed street light. 

F3 WELCOME & DISCLAIMER

Not a professional. Here on your own. Know your injuries, but don’t tell me. Modify. COVID-ish rules? 

WARM-O-RAMA:

Little Baby Arm Circles Forward/Backward x10

Windmills x10

THA-THANG:

JAILBREAK @ THE EQUALIZER!! 

  • “Oldest” F3 HIM picks a card (has been coming to F3 the longest)
  • Jailbreak to the location on the card
    • Wagon Wheel with the six
  • Complete exercise on the card
  • 10 count while next “oldest” HIM chooses a new card
  • Q has the right to veto a card (if the location is too close to the current location)
  • Locations and exercises:
    • Splash Pad 
      • 30 Dips 
      • 30 Incline Merkins
    • Flag Pole 
      • 30 Dips 
      • 30 Plank Jacks 
    • Dock
      • 30 Incline Big Boys 
      • 30 Squat Jumps 
    • PlayGround 
      • 1 Round of Rocky Balboas 
      • 30 Smurf Jacks
    • Stonehenge 
      • 1 lap of Walking Lunges 
      • 30 Side Straddle Hops 
    • Tennis Courts 
      • 1 Bear Crawl Lap 
      • 10 Imperial Walkers @ Corners 
    • Basketball Court
      • 30 Jump Shots 
      • 30 Monkey Humpers 
    • Return to A.O. 
      • 30 Pickle Pounders 

MARY:

Let’s just stretch on our own. Everyone gets to keep the card of their “favorite” location from the Jailbreak. Souvenirs will NOT become a normal thing at a Blindside Q

COUNT-OFF & NAME-O-RAMA

8 HIMs no FNGs (thank goodness, because I only had 7 cards to hand out)

CIRCLE OF TRUST/BOM:

Counsel (Right Judgment): With the gift of counsel/right judgment, we know the difference between right and wrong, and we choose to do what is right. A person with right judgment avoids sin and lives out the values taught by Jesus. The gift of truth that allows the person to respond prudently, and happily to believe our Lord. 

Counsel is the perfection of the cardinal virtue of prudence. Prudence can be practiced by anyone, but counsel is supernatural. Through this gi4 of the Holy Spirit, we are able to judge how best to act almost by intuition. Because of the gi4 of counsel, Christians need not fear to stand up for the truths of the Faith, because the Holy  Spirit will guide us in defending those truths.  

 

ANNOUNCEMENTS:

Close the week out strong!