F3 Knoxville

Tag: Commission

Opt-In at Shamrock

THE SCENE:

Partly Cloudy Temperature Humidity Feels like Wind Speed Wind Direction
69 ℉ 99% 71 ℉ 3.1 mi/h NNE

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:
25 SSHs.
10 Baby Arm Circles forward.
10 backward.
10-15 Double bounce Squats.
THA-THANG:
Mosey to main parking lot.  While running laps, each lap PAX has to complete exercise from below list.  First lap, however, was 50 burpees.  So, 50 burpees while doing lap.  Then next laps were as chosen from below list.

Chest Arms
120 Merkins
75 Dive Bombers
100 Carolina Dry Docks
60 Jumping Spiders
100 Diamond Merkins
Legs
150 Squats
100 Monkey Humpers
80 Bonnie Blairs (Jumping Lunge)
150 Calf Raises
Core
75 BBS
80 LBC
100 Pickle Pounders
75 Box Cutters
80 Dolly Partons
60 War Hammers (BBSU with Amer Hammer at Top)

Mosey to coupon pile.  Grab a CMU.  Lined up on edge of parking lot. Gorilla Complex.  As many rounds as possible.  All with CMU except Merkins and Mosey.

  • 8 Curls
  • 8 High Pulls
  • 8 Overhead Press
  • 8 Tricep Extension
  • 8 Merkins – sans CMU
  • Mosey to other side of parking lot and back.

At time, recover and mosey back to AO.
MARY:
2 minutes of ab work including:
30 Flutter Kicks
15 Dolly Partons
25 or so Bicycles ending at high rep rate.

COUNT-OFF & NAME-O-RAMA

18 HIMs
CIRCLE OF TRUST/BOM:
Kyle Korver is an 18 year veteran of the NBA.  He wrote an article entitled ‘Privileged’ back in April of 2019.  The article tells of his relationships with his fellow players and talks of his thoughts concerning the Privilege he has because he is white.  The privilege is described as the ability to opt-in or opt-out when it comes to things related with Black Lives Matter.  I appreciated reading it.  Kyle Korver – Privilege.
MOLESKIN:
—
ANNOUNCEMENTS:
Hardship Hill work day this coming Saturday.  See Slack for details.

VQ for Honeydew

THE SCENE: Clear morning, low humidity, temp in the mid 60’s
F3 WELCOME & DISCLAIMER 

I’m not a professional

Modify your workout for your injuries

Keep social distancing in mind during the COVID pandemic

It’s my first Q so bear with me.

WARM-O-RAMA:
20-Side-straddle-hops IC

15-Baby Arm Circles forward IC

15-Baby Arm Circles Backwards IC

5 Cherry Pickers IC

20 Merkins IC

THA-THANG:
Mosey over to the CMU pile near the buses. Each person grabbed 1 CMU and proceeded to the adjacent parking lot. 4 stations were set up and a speaker was in place to begin a time using the Tabata Timer App. 3 exercises at each station. the first exercise was done for :45 seconds with a :10 second rest x 3 sets then moved to the next station and repeated :45 seconds of work :10 second rest for 3 sets for all stations. CMU is carried to each station and.

  • Station 1
    • Decline Merkins
    • Vertical Press (From Iron PAX video)
    • Overhead Press
  • Station 2
    • Goblet Squats
    • Rocky Balboas
    • Lunges
  • Station 3
    • Curls
    • Alpos (From Iron PAX video)
    • Dips
  • Station 4
    • Big Boys
    • Plank
    • Freddie Mercury

MARY:American Hammers 4 Count x 15 back at the AO

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: Treat others with respect and lead by example. I would not be where I am today without a positive role model in my life. By being good examples and role models we can help end racism, sexism, and hate.
MOLESKIN:
Being raised in home with 2 working parents in a small town in southern West Virginia my parents didn’t have resources like a daycare, YMCA, Boys and Girls Club or anything like that.  My parents relied on a a baby sitter, a black lady named Lucille. This lady was a woman of God and very religious and treated me as one of her own children and I often referred to her as my other mother. She was a leader in her church and when I met her family everyone knew who I was because she kept up with my achievements in the paper and would continue to guide me long after being my babysitter.  When Lucille passed away I was unable to attend the funeral but discovered through her obituary that she had made me one of her God Children. My parents weren’t even aware of this fact, but we took it as an honor and privilege. For this reason I never thought someone was different because of their color, heritage, or religious belief. This role model never told me to not hate she showed my how to be good to people and how to treat people with respect. When my daughter was born I was so happy and honored to that my wife agreed and allowed my daughter to be named Lucille, because my wife could see how much love I had for this great lady. Sorry if this is too long again my first time doing this, but thanks again for giving me the opportunity to lead today and thanks for all the guys to push me to lead this workout today

Duck Duck Goose

THE SCENE: Wet and steamy 70’s

WARM-O-RAMA:
4ct SSH x 25 (IC); 4ct Tai Fighter Combo (forward, reverse, front clap, and overhead clap) x 10 (IC); 4ct Plank Medley (plank jacks, shoulder taps, Catalina wine mixers, and merkins) x 7 (IC); Temp Squat Jumps x 7 (IC)

THA-THANG:
Don’t stop the fun… Indian-style: PAX mosied over to back corner of high school and formed a COVID-friendly single file line along the curb; Exercises began and 6-man sprints to the front while PAX moves; Next HIM follows suit and so on and so forth making our way ultimately around to the AO; AMRAP exercises performed along the way as a group were 1) Rocky Balboas, 2) Merkins, 3) Big Boy Sit Ups, 4) Squat Jumps, 5) Carolina Dry Docks.

Group paused half way for a little F3 Duck, Duck, Goose (Dora-style)… PAX formed a COVID-friendly circle and each worked OYO to finish 100 Iron Mikes (Q accidently called them Magic Mikes), 200 Carolina Dry Docks, and 300 SSH; meanwhile each HIM would run around the circle back to their starting point and then the next HIM would take a lap; much panting and groaning followed.

Continued the Indian-style conga line back toward the AO: Again the PAX performed AMRAP exercises while 6-man kept advancing to the front; group exercises were 1) SSH, 2) Lunges, 3) Rocky Balboas, 4) Lunges; PAX paused just before reaching AO and ran some 40yd sprints back and forth with 5 merkins on each end (AMRAP and OYO).

MARY:
Alternated 10 merkins then 10 SSH for about 3 minutes (OYO)

CIRCLE OF TRUST/BOM:
Talked about the unique benefits of flying in V-formation as geese: 1) Group can fly 70% farther than an individual goose using the same amount of energy, 2) If they fall out of formation, they quickly realize the benefits of the group, 3) Leader of the formation rotates back and each goose takes a turn leading, 4) Each goose honks to encourage the group to push beyond their limits and remind others they are there, 5) If a goose is injured or sick and falls out of formation, at least two of the geese will drop out with them to encourage them and protect them while vulnerable.

Talked about the parallel between geese and F3 PAX.  Talked about Genesis 2:18 and how God declared “it is not good for man to be alone”.  Paired that with Galatians 6:2 that says we should “bear one another’s burdens, and so fulfill the law of Christ”.  Encouraged the PAX to be like the geese and lead, encourage, and help those in their sphere of influence.  Encouraged those hurting or isolated or struggling to reach out for help – if no one else, call me – and that there were men in the circle that would step up for them.

Median’s VQ

THE SCENE: 70° and breezy
F3 WELCOME & DISCLAIMER: VQ by @Median (guardrail’s 2.0)
WARM-O-RAMA:

  • Cherry pickers & Reach for the stars
  • 10 High knees
  • 10 Side straddle hops 
  • 10 Jungle Boi squats 
  • Baby Arm Circles (forward and back) w Michael Phelps
  • 10 Donkey Kicks On your own
    THA-THANG:
    Black snake Mosey through the courtyard to the parking lot

10 of each of the following at the stations, looping, 12 for the second lap

  • Merkin –>Burpee –> Bernie
  • Ranger Merkin –>Burpee –> Bernie
  • Wide Merkin –> Burpee –> Bernie
  • Diamond Merkin –> Burpee – Coupon Pile (no grass)
  • CPR “Curl Press tRIcep”
  • Bent over row
  • Pull ups
  • Flutter Kicks
  • Leg Raises
  • Box cutters
  • Hello Dolly
  • Jungle Boi Squats
  • Calf Raises

MARY:
Dealers choice: plank, Merkins, American Hammers, box cutters
CIRCLE OF TRUST/BOM:

Jesus is the image of the invisible God, the firstborn of all creation. For by Him all things were created, both in the heavens and on earth, visible and invisible, whether thrones or dominions or rulers or authorities—all things have been created through Him and for Him. Colossians  1:15 

We need to keep God in the center of our life. That’s hard to do because God is an invisible God. The things we can see are much easier to put our attention on.  But if you always keep God in the center of your mind you will see God moving in so many ways. But how do you know that God is the center of your life?  If you think about a thing more than God you have that in the center of your life instead of God. 

I challenge you to look at how you are spending your free time, does it reflect God?  If your thoughts are always on

  • School (for some of us) 
  • work (most of you ) 
  • or a hobby, 
  • or worrying about COVID 
  • or even your next F3 workout 

–that may be a sign that Christ isn’t the center of your life.  

Instead if your thoughts are on Jesus and His Kingdom and loving others well, you have Christ as the center of your life.  Thank you for being men in my life who help me put Christ as the center.

MOLESKIN:
@Median, Luke Brown, at 12yrs old felt the call to lead and bring a tough word to a tough and awesome group of HIM’s.  Very proud to call him my 2.0.  – Guardrail
ANNOUNCEMENTS:
Welcome FNG “Jolly GG”

Iron Pax challenge week 1 Friday. Come early 5:15.

What Judge Said

THE SCENE:  73 and clear.  Perfect.
F3 WELCOME & DISCLAIMER:  Administered.

WARM-O-RAMA: 

  • Reach for the sky!
  • Let it hang!
  • LBAC F/B – IC x 8
  • Hillbillies – IC x 8
  • Abe Vigoda – IC x 8
  • Tempo squats – IC x 8
  • Knee Slap Merkins – IC x 10
  • Pickle Pounders – IC x 20
  • X and O
  • LBCs – IC x 20
  • Sleeping Hillbilly L/R – IC x 10
  • Hello Dolly – IC x 20
  • Projectivator from 15

THA THANG:

Mosey to the curb for

Jelly Legs:
Hold Al Gore 30 sec, 30 Squats, Run, Repeat.
Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

and

Jelly Arms:
Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat.
Hold Merkin at 6inches 20 sec, 20 Merkins, Run, Repeat.

then

Totem Pole:
Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.

 

MARY:

Sprints:  1st place leads ab exercise after each sprint.  In subsequent rounds, 1st place finishers do three burpees before running.

Finish with a nice long set of pickle pounders.

 

COUNT-OFF & NAME-O-RAMA

19 HIMs and 4 2.0s

 

CIRCLE OF TRUST/BOM:

Today’s workout was a repeat of one that Judge Judy led last year on August 11.  He was signed up to lead today – most of you know that Judge planned to hand the flag off this morning to Spotter.  But he had to back out due to illness.  So, I picked up his Q – and, because Judge Judy is not here, I chose to do something that he would never tolerate if he were…I boasted on Todd Celeste, aka Judge Judy.

Todd started posting at F3 almost two years ago.  Within about a month he was leading Qs.  I was here in August of last year when Booster handed the flag to him.  To a man, everyone standing here thought or said, “oh yeah, he’s going to be good”.  Over the past year, he has challenged all of us physically, relationally, and spiritually.  He inspires the exhausted to push farther and harder than they thought they could.  He provokes the unwilling to jump in and lead a Q.  He prompts us to lead, and serve, and give to the community.  He encourages us to reject indifference and lean into our roles as a friend, father, and husband.  That dude has led this group very well.

One thing that I appreciate about Judge is how he shares during the Word.  He is open with his heart and his weaknesses, so that we might prevail where he struggles.  He speaks God’s Word over us and brings it alive with applications which are relevant to all of us.

Hebrews 13:7 “Remember your leaders who have spoken God’s word to you. Think about the impact of their lives and imitate their faith.”

I read seven things that I’ve heard Judge say while standing right here on this parking lot.  Remember…think about their impact…and imitate the faith that you’ve seen lived out right here;

  1. “Blessed are the Peacemakers for they shall be called children of God.”  Are you a Peacemaker? Or do you help stir dissent as I often find myself doing… Stirring dissent, whether it is engaging in gossip or complaining about someone, ruins your witness for Christ.”
  2. “Don’t give in to fear.  Be a slave to Grace instead, maintaining an eternal perspective on daily fears. Place everything with Christ and the hope we have in Him.”
  3. “Take the highroad when you receive harsh criticism undeservedly.  Follow what God says about these situations: rich in kindness, slow to anger. Then let Him work through you.”
  4. “What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving?”
  5. “Leadership sometimes can be a simple act – you don’t need words.”
  6. “The life not wasted is one focused on lovingly serving others in a way that magnifies God’s glory.  Let that be our daily, even hourly, focus.”
  7. “…consider your words wisely, use them to build others up”

That’s solid gold!  I am thankful for the man that Todd is and the leader that he has been for this group.

 

I closed with a thought about leadership that I think reflects Judge’s style.  As you lead in your own circumstances (as a father, husband, boss, mentor…) consider this; a leader leads, he doesn’t just point the way.  Actions speak louder than words.  If you want those in your sphere of influence to remember, think about your impact, and imitate you – do, don’t just say, and work to be worthy of imitation. 

Hebrews 13:7 “Remember your leaders who have spoken God’s word to you. Think about the impact of their lives and imitate their faith.”

MOLESKIN:

Prayers for MC Hammer and Sty’s friend, Jeff.

Spotter will get the flag and be our AOQ soon – that dude is going to be good!