F3 Knoxville

Tag: Choir Boy

America’s Birthday Workout

THE SCENE: High 60s, windy and a little cloudy.

F3 WELCOME & DISCLAIMER

Welcome to F3, Fitness, Fellowship and Faith. F3 is a free workout program designed to improve fitness, share some camaraderie, and foster male leadership in the community. I’m Jetlag and I will be your Q today.  I am not a professional, and I do not know your fitness level or injury history.  Please push yourself, but modify the workout as necessary to avoid making any existing injuries worse.  The goal is to get better together!

WARM-O-RAMA:

  1. Side straddle hops
  2. Sumo squats
  3. Raquet
  4. Butt kicks
  5. Leg stretches
  6. 4 burpees

THA-THANG:
Workout 1: Mini cardiac 4 rounds

Top: Merkin plank jacks 4ct
Bottom: 2 burpees

Mosey to bottom of picket’s charge, 4 burpees each hill

Workout 2: Around Colosseum 4 rounds 4ct

1: plank hops
2: toe touches
3: kneeling squats

Mosey to PM AO

Workout 3: Mountain Climbers, 4 burpees, go down Everest, 4 burpees

Workout 4: Slow mosey up basecamp

4 rounds: 4 side straddle hops at base, 4 burpees at the summit

Workout 5: Indian run back to AO + 4 burpees

MARY:N/A

COUNT-OFF & NAME-O-RAMA
22 HIMs. Space Cowboy and Cart Girl not tagged.

CIRCLE OF TRUST/BOM:

The workout is dedicated to Coach K (from F3 Low Country) who’s heading to Mayo Clinic to conduct a plan in fighting an insidious disease. Taking part in formulating this plan is doing the 25 burpee challenge everyday, or at least in every workout, for the month of July.

This is to create awareness for the battle that lies before Coach K and to promote a culture where we close ranks and protect, serve, and empower one another.

More of the details here: https://f3lowcountry.wordpress.com/2021/07/02/brotherhood-bridges-burpee-challenge/

MOLESKIN:
Prayers for Abacus’ mom as she prepares for surgery.

ANNOUNCEMENTS:
CSAUP at Dog Pound will likely be moved. No official announcement yet.

Mystery Station Number 4

THE SCENE: Air Temp: 70°. Asphalt Temp: 700°.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH IC | Windmills IC | Rockettes IC

THA-THANG:

Partner up. Alternate working your way through the list of exercises and running to the next station and back. After both partners have done all three exercises, advance to next station. Rinse. Repeat. Enjoy.

Station 1

  • Diamond Merkins
  • Lunges
  • Box Cutters

Station 2

  • Mountain Climbers
  • Squats
  • Flutter Kicks

Station 3

  • Shoulder Taps
  • SSH
  • BBS

Station 4

  • REDACTED

The Q got the stations out of order, audibled the wrong station while waiting on a truck on the boat ramp, and—as a result—cheated the PAX out of station 4. We will work to rectify this ASAP.

MARY:

  • Fellowship Mosey™️

COUNT-OFF & NAME-O-RAMA

Ten HIMs, including La Bamba from CLT.

CIRCLE OF TRUST/BOM:

Cheating Our Abs

THE SCENE: 70 & clear with a light dew on the ground and the warm stench of raw sewage hanging lightly in the air.

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Cherry Pickers IC 
  • Baby Arm Circles IC | SSH IC

THA-THANG:

Three circuits of four corners, each done three times (Reps: 30/20/10) as time allowed:

Upper

  • Dips at Flag Circle
  • Pull-ups (half reps) at playground
  • Merkins at tennis court
  • Dry Docks at stinky corner
  • Mountain climbers to wait for six 

Lower

  • Box jumps (or step-ups) | Squats
  • Walking Lunges | Pickle pointers 
  • Crab toe touches to wait for six

Core

  • BBS | Vups 
  • Flutters | Box cutters
  • Only got one core round in until time was us

MARY:

  • Cheated our abs. Shame on us.

COUNT-OFF & NAME-O-RAMA

6 PAX

CIRCLE OF TRUST/BOM:

Just finished Is This Anything? – Seinfeld

A few things struck me from a self-leadership standpoint:

Relentless pursuit of his priorities. – At one point he talks about when he was young that comedy was all he really wanted to do and he realized that it was a tough way to make a living, but if he could just make enough to buy a jar of Skippy PB & a loaf of Wonderbread each week, he could survive and it would be worth it. – Relentless pursuit of your priorities will mean giving up other good things.

Willingness to fail & the discipline to learn from those failures. Jerry talks about the way he develops new material: the same way that all comics get new material—by going out to the clubs and trying it out. And when he’s in that mode of working on new material, if he goes out and does a thirty minute set and comes away with one bit that gets a laugh, it was all worth it. Here’s a guy who has a rare level of success because he understands and respects how rare success is. If he only fails 90% of the time, it was worth it to him. And he’s going to go home, reflect on what didn’t work, make what did work even better, and try again the next day. I think there’s a lot to be said for being willing to try something new and understanding that even if you fail, you’ll learn.

That’s the challenge for each of us this week: to be willing to make the sacrifices necessary to chase what really matters to you, to not be so scared as to be unwilling to fail, and if you do fail to treat it as a learning opportunity.

Not the man I was, but I’m better than I used to be

THE SCENE: High 70s low 80s mild amount of humidity
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
10 baby arm circles in cadence

10 reverse baby arm circles in cadence

10 imperial walkers in cadence

10 cherry pickers in cadence

10 mountain climbers in cadence

10 American hammers in cadence

30 SSH in cadence

mosey to field above Everest
THA-THANG:
6 stations 2 exercises at each 50-40-30-20-10 rep scheme. Start with 50 reps and work down each round. Bear crawl to next station.

  • Merkins and Big boys
  • Squats and box cutters
  • Carolina Dry Docks and LBCs
  • Lunges and hello Dollies
  • Star jacks and Freddy mercuries
  • Shoulder taps and flutter kicks

MARY:
A little boat/canoe and then ATM led by Waffle House
COUNT-OFF & NAME-O-RAMA
20 pax with 1 FNG
CIRCLE OF TRUST/BOM:
An amazing word from the man, the myth, the legend Pinto! He detailed his journey over the last few years which was a powerful account of struggle and triumph. He reminded us that we aren’t who we used to be but better than we were!

ANNOUNCEMENTS:
Work day at Wesley house

Trust in the Lord, He is Your Shield

THE SCENE: Mid 50s and slightly chilly

F3 WELCOME & DISCLAIMER: Done and Done 

WARM-O-RAMA:

SSH IC x25

LB Arm Circles each way x15

Cherry Pickers IC x5 

Tempo Squats IC x 10

THA-THANG:

Mosey to Splash pad and grab a buddy. One HIM does as many of the exercises as the other takes a lap. Each buddy repeats the exercise before moving to the next one.

  • Pull Ups or Knee Ups
  • Merkins 
  • Big Boys
  • Hello Dollys 
  • Lunges 
  • Squats 

Mosey to Tennis Courts and line up along the baseline. Each HIM takes turns bear-crawling down and back while the rest complete the exercises. Next HIM repeats with a new exercise for the group. 

  • Imperial Walkers 
  • Merkins
  • V-ups
  • Flutter Kicks
  • Squat Jumps 
  • Shoulder Taps
  • High Knees
  • LBCs 

 

MARY:

25 count of the following IC: Flutter Kicks, V-ups, Hello Dollys

COUNT-OFF & NAME-O-RAMA

8 HIMs, no FNGs

CIRCLE OF TRUST/BOM:

Gen. 15:1 “Do not be afraid, I am your shield; your reward shall be very great.” God and Abram have a conversation about the covenant between them. There is an odd ritual where a flame passes between the sacrificed animals to show that whoever breaks the covenant will suffer the same fate as the animals. 

God does not break His covenant with us, but He does suffer punishment for us by sending His son to die on the cross for our infidelities. 

Remember to ask God in prayer, today and every day to show us the areas of our lives where we do not trust in Him. Look to the Lord in His strength; Seek to serve Him constantly.