Commission – Page 45 – F3 Knoxville

Being Content

May 6, 2020 Booster

THE SCENE: 47 degrees & beautiful today…no gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Cherry Pickers (IC) 4 CT X 10
Side Straddle Hops (IC) X 20
Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Windmills (IC) 4 CT X 10
Hand Release Merkins – OYO X 10
Tempo Squats (IC) 4 CT X 10
Mosey

THA-THANG:

McWherter Parking Lot (Light Pole to Light Pole)

PAX will run to each parking stripe and do various exercises from light pole to light pole
Early finishers will plank or Al Gore
Exercises included rounds of:
- diamond push-ups X 50
- wide merkins X 50
- plank squats X 50
- merkins X 50
- squats X 50
- Little Baby Crunches X 100
- Burpees X 25
- American Hammers X 100
- Mountain Climbers X 50
- Donkey Kicks X 25
Mosey to Bagwell Center

Bagwell Center – Dips & Step Ups

3 Rounds of 15 Dips and 20 Step Ups/Box Jumps
Mosey back to AO

MARY:

Flutterkicks (IC X 25)
LBCs (IC X 20)
Pickle Pounders (IC X 21)

COUNT-OFF & NAME-O-RAMA

10 HIMS at the Bootcamp & 13 HIMS at RUSH led by Edit

CIRCLE OF TRUST/BOM:

Content – In a state of peaceful happiness

I’m typically not very flexible. I’m a planner and like to be organized. This pandemic has been terrible but a blessing.

Obviously, 70,000 people in the United States have died from the Coronavirus and the numbers will continue to grow.

I can’t travel for work, I’m now a home school teacher so I have learned to be more flexible and patience.

Last night, we tried to order Mexican food for Cinco de Mayo and couldn’t get through to anywhere so we decided to go to Taco Bell. All Taco Bell’s were packed! We ended up getting our daughter Chick Fil A & my wife and I ordered wings from Wild Wing Café. We rode around listening to music and realized it was the first time the three of us had been in the car together for more than a month! It was a great night. We had fun and I felt blessed that we had food on the table.

Our youngest daughter, Alex, was going to Illinois for a week but my wife’s cousin, Mary, called last night that she and one of her sons have the Coronavirus. They’re sick but not feeling too bad. So, Alex isn’t going to Illinois next weekend but we’re hoping sometime in the next couple of months to see her cousins. I was honesly looking forward to a week without homeschooling so I could work a bit. However, that’s not in the cards so I’ll suck it up and just appreciate that I have a healthy daughter and enjoy the time I have with her and pray she will enjoy our time together and eventually get to visit her cousins in Illinois later this year.

Phillippians 4:11-13 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN:

It was good to be on Q but no F3 for a couple of months & me travelling so much over the last 6 months definitely made me a little rusty on leading the Warm-O-Rama & BOM.

ANNOUNCEMENTS:
MOTHER’S DAY IS THIS SUNDAY – TAKE CARE OF THE MOTHER’S IN YOUR LIVES

YOU CAN’T OUT-KING YOUR QUEEN

March 12, 2020 Judge Judy

THE SCENE: A steamy 59 degrees

F3 WELCOME & DISCLAIMER ✅

WARM-O-RAMA:

ALL IC: SSH x20, Imperial Walkers x20, American Hammers (4ct) x20, Merkins x15, Mountain Climbers (4ct) x15, Squats x15, Flutter-kicks (4ct) x 20, LBCs (4ct) x20,

Burpees OYO x10

THA-THANG:
Battle-Buddy up for some Partner Sets. Partner 1 does 10 reps while other holds position; switch and repeat until 100 reps is reached:

Merkins (or plank)
Squats (or Al Gore)
Flutter-Kicks (4ct) (or 6inch)
Shoulder Taps (or plank)
Jump Squats (or free throw position)
LBCs (or knees to chest)
Burpees (or stand and catch breath) – for this last one we did sets of 5 until 50 total reps completed.

Mosey to Large Student Parking Lot and rotate between bear crawl and lunges (switching at each parking lane), making our way across the lot (total distance around 120 yards).

MARY:
100 yard mosey repeats with dealer’s choice exercises at each end. For practice, Q had three men who had not Q’d yet call the exercises the proper F3 way: Slappy, Nadia and Curveball all did great and are ready to Q!

COUNT-OFF & NAME-O-RAMA
24 Strong
CIRCLE OF TRUST/BOM:
Fitness is the first “F” for a reason. Every day you make that decision to get out of bed, you swallow a pill that most men won’t – the Daily Red Pill (DRP). The DRP is the first of many bricks you lay that will solidify and start a process that steam rolls into having an effective day as a dad, a boss, a neighbor, whatever. You cannot effectively lead unless you get your body right first. We come out here and suffer together to get fit. Once our bodies are right, we can then effectively lead in our daily circles.

There is an old saying in F3: “You can’t out-king your queen.” With The game of Chess as a comparison, the King represents your fitness, the Queen your diet. We all know that in chess while both are important, the Queen is the most valuable player on the board. You lose your Queen and it’s not long until the game is over. Similarly, you will never be able to out-exercise a bad diet. If you are really serious about becoming a better leader, the First F requires dietary discipline. Find what works for you. For me, it’s Calories in v. Calories out. I track my food intake and you should too. It can be a real eye-opener for those that never have. You can’t out-King your Queen! ISI!

MOLESKIN:

ANNOUNCEMENTS:
JUCO CONVERGENCE 3-28

March Slaughterhouse

March 6, 2020 Sergeant Slaughter

THE SCENE: Dark and gloomy, high chance of smoke
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
S.S.H. x 10 IC; Cherry Picker x 5 IC; OHC x 10 IC

THA-THANG:
Mosey to the “new” parking lot, brief stations in the first corner, split into 4 groups of 3 for the main event. 4 corners of the lot, each has 2 exercises x20 reps to complete. After completing corner reps, run 3/4 of a lap to next station, moving as a group. AMRAP. Each group completed at least 2 full 4-corner laps.

Corner 1: diamond walk ; 10kg bushwhacker (lunge while swinging a 10kg kettle bell in front of the face)
Corner 2: burpees ; smurf jacks
Corner 3: CMU pullovers ; CMU BBS
Corner 4: broad jumps ; 4ct American Hammers
Mosey back to AO

MARY:
Roughly 2 minutes remained upon arrival back to AO, just enough time for 50 Overhead claps, in cadence. Judging by the grumbling, this was the correct recipe.
CIRCLE OF TRUST/BOM:
This was a tough one men. I knew walking in that I would struggle to hold it together, and almost didn’t make it through the first paragraph of the poem. My grandfather cut a poem out of a newspaper sometime in the 1940’s or early 50’s, titled “Thoroughbred Man” that he gave to my dad circa 1953. My dad carried it in his wallet for 50+ years, to the point that he had to laminate it with a new typed copy just to preserve it. He passed it on to me in 2002 before my first trip into a warzone. Years later, I had it emblazoned on a plaque for him to put up on his wall. He passed away in January 2015 after struggling through dementia and alzheimers’ for several years. That was the longest day of my life, standing watch at his bedside for 20 hours, praying and talking to him. I had siblings rushing in from as far away as Colorado. About an hour after the last of us got to spend some 1 on 1 time with him, we all held him as he breathed his last, then his stubborn heart (if you knew him, you’d understand) went on for another 5 minutes. I didn’t have the composure to share all of this in the BOM, so here it is. I prayed for him. I wanted more time with him, but I also knew that it would only prolong his suffering. I prayed for God to take him. After I took the plaque down off his wall, it stayed hidden, in a closet. When I moved I put it up in my workshop, but still didn’t see it often. I spent a lot of time embarrassed and ashamed of the man that I had become. I wasn’t living up to what I was responsible for. F3 has changed that in me. Laziness, fear, and anxiety are afterthoughts now. The plaque is in a spot where I see it daily, where it should be, as a reminder of how I need to live for my family. It reads:

Am I the thoroughbred man, I want my laddie to be:

In the days that are now his future, Do I want him to be like me?

Nature’s put my mark on his features, I’m putting my stamp on his soul.

Can I help my boy reach the highlands, If I strive for a lesser goal?

’tis a sobering thought for fathers, aye a sobering thought for me;

As my boy sets on life’s ocean, shall he chart his course by me?

Shall he think the thoughts that I think; shall he say the things that I say;

Shall he live the life that I live; when I come to the end of my way?

To our boys is the task of the future, we’ll soon leave the world in their care.

As a father, I’ll help or hinder my boy’s life burdens to bear.

For this law is not to be broken, ’tis almighty God’s wonderful plan-

I must be a thoroughbred father, if I’d sire a thoroughbred man.

HIMs, we can’t be perfect. But, we can do better than we are. If you have to think twice about doing something, odds are it is sinful. If you are about to do something that you wouldn’t want your wife, kids, or God to see you do, stop. If you don’t want your son to grow up to be like you, change. And, if you wouldn’t want your daughter to bring you home to meet you, sins and all, do something about it.

ANNOUNCEMENTS:
JUCO is hosting convergence on 3/28/20, put it on your calendars and get out there! Mermaid and myself will be heading up a pre-ruck from 0600-0700 before the beatdown, full smokey plus the third leg.

Do over with miles and burpees

March 2, 2020 Ribbed

THE SCENE: Warm and breezy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
5 cherry pickers

50 SSH
THA-THANG:
mosey to the back of the strip mall

run the length of the back of mall and for every door we hit, a Burpee = 15
Run the length of the front of the mall and a door is a Burpee = 10
Run over to the base of jucomanjaro
Bernie up to the first light poll
bear crawl for a 30 count
mosey to the first turn off.
10 count
mosey up to the power lines and do BBS waiting for the six
Bernie up to the top
Mosey back to the bottom stopping to do 20 4x Pickle punders at the power lines, turn off, and light poll.
Mosey to the front of the strip mall
Run the length of the front of the mall and a door is a Burpee = 10
run the length of the back of mall and for every door we hit, a Burpee = 15
Mosey to the parking lot
a modified route 66 every light we pass in the parking lot we do 5 4x monkey humpers
- one round
start at the top of the row and bear crawl to the nextt light
crawl bear to the next night
bear crawl to the final light

Mary time head back to the AO

MARY:
40 hello dollys
COUNT-OFF & NAME-O-RAMA
all tags assigned
CIRCLE OF TRUST/BOM:
men, we need to hate porn and lust. I encourage everyone to have men in their life that they can walk in the light and that can help you when you’re tempted. Hate lust, it’s not OK to serve lust it will kill you and your relationships.

Be Bold & Juicy- Make the Best Use of the Time!

February 28, 2020 Pool Boy

THE SCENE: 36°F and gloomy but about to be BOLD and JUICY!
F3 WELCOME & DISCLAIMER – Administered + Cell Phone Check (will actually be used for music during Mary… read to the end to find out)
WARM-O-RAMA:

Standard
LBACF & R IC x 5ea
Tempo Squat IC x 5
Tempo Merkin IC x 5
Werewolf OYO x 5
Burpee OYO x 5
Imperial Walker IC x 5

Bold & Juicy
Hummingbird Wings (really fast LBACF & R) – IC x 5ea
Squat Jumps OYO x 5
Diamond Merkins IC x 5
Tennessee Rocking Chair IC x 5
Flying Squirrel OYO x 5
Squat Walking Rockette IC x 5

Calf raises x 25

THA-THANG:
Falling Indian Run (count to 3, do burpees off to the side of the line until the rear of the line reaches you and then fall in) to the Coupon Pile and then over to Freshman Hill. Partner Up and do the following:

DORA on Freshman Hill	Round 1	Round 2	Round 3	Round 4
Length	4 minutes	3 minutes	4 minutes	4 minutes
Rest	1 minute	1 minute	1 minute	1 minute
Bottom of Hill	Squats	Goblet Squats	Squat Thrusters	Heavy American Hammers
Up Hill	Run	Bernie	Bear Crawl	Run
Top of Hill	5x Merkins	5x Jumping Spiders	5x Burpees	5 x 4-ct Flutter Kicks

Q called recover and return CMUs to coupon pile, doing a wall sit until the all PAX at on the wall. Guardrail for *SOME STRANGE REASON* did a quicker than normal 10-count.
Black Snake back to the AO.

MARY:
All PAX got in a tight circle while the Q explained what “Thunderstruck” meant and how we were going to modify it to be BOLD & JUICY

Exicon explanation of Thunderstruck: “Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away.”

BOLD & JUICY “Thunderstruck” modification:

Start the song with pickle pounders.
When they start saying “thunder” go into plank and do 1 merkin every time it’s said.
Hold plank until at the end of the first verse when he says “thunderstruck.”
For the rest of the song when he says “thunderstruck” do 1 burpee.
After the first thunderstruck, the Q led the following changes to exercises at certain points in the song:
BBS until the first “shaking at the knees”, doing burpees as they say “thunderstruck”
Flutter kicks until the second “shaking at the knees”, doing burpees as they say “thunderstruck”
BBS until the last round of “thunderstruck” starts and do burpees until the end of the song.

PAX were exhausted and the Q *might* have gone over 1-minute on time (my plan even said I was 1-minute over but I was trying to be BOLD & JUICY with what I’d planned for the workout)

COUNT-OFF & NAME-O-RAMA
21 PAX (2 left early + 19 pictured + 1 Pool Boy behind the camera)

CIRCLE OF TRUST/BOM:
Last week in the JUCO GroupMe @Curveball posted a photo of this beer and asked “Side business @Pool Boy?”. The next comment about the subtext of the IPA from @Anchorman made me decide to absolutely include it in my BOM: “Bold and Juicy”!!!!

I was already thinking about the following passage, but with Leap Day tomorrow (2-29) that we ought to be BOLD and JUICY. What does this mean? Let’s look at Ephesians 5:15-18 to find out what I’m thinking Scripture says:

¹⁵Look carefully then how you walk, not as unwise but as wise, ¹⁶making the best use of the time, because the days are evil. ¹⁷Therefore do not be foolish, but understand what the will of the Lord is. ¹⁸And do not get drunk with wine, for that is debauchery, but be filled with the Spirit,

This passage calls us to be BOLD by walking carefully and making the best use of the time and to be JUICY by drawing people in through understanding what the Lord’s will is and by being filled with the Spirit and not wine [or Pool Boy beer!].

Ways PAX can be BOLD: Sign up for course or a test you need to take (educationally or professionally), train for a marathon, trying to be a HIM day in and day out, have “the talk” with your son/daughter, confessing sin to your wife, serving at your church without being asked, talking to your neighbor who is clearly in need of a friend, and even sign up for your VQ / next Q!

When I think of being JUICY I’m reminded of what Jesus said in Matthew 5:13 – “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.” and what Paul said in Colossians 4:6 – Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. We’re called to live in such a way that people should constantly be drawn in to us because of how we’re different in living out our lives not for ourselves but for Christ. That we would emanate His love, grace, and be the aroma of life.

Ways PAX can be JUICY: Talk about Christ with your coworkers and seek to lift them up in prayer in their presence and on your knees when it’s just you and the Lord, immerse yourself in the Bible and let it pour into and out of your soul, spend time praying and fasting asking that God would give you more of a heart for the things He wants you to do, speaking with kindness and compassion to those in need because Christ is your Savior, listening to that one guy who nobody wants to listen to but you know God has put in your life to minister to and love and even as 1 Thessalonians 2:8 says “So, being affectionately desirous of you, we were ready to share with you not only the gospel of God but also our own selves, because you had become very dear to us”, and much more!

Remember, you only have one “today” as Ephesians 5:15-18 reminds us. Walk carefully. Be wise. Don’t get drunk but be BOLD and be JUICY!

MOLESKIN:
Prayer for Cheatsheet & his daughter, Spotter’s & Gump’s mom’s successful surgery & lymph node removal (prayer for no further cancer), prayer for Flashback’s son (lost 1-year old child last year and now has a new 4-month old baby), prayers for Jack, Commission’s friend.
ANNOUNCEMENTS:
TRUEbadours tomorrow at 7am at the Asylum on Leap Day 2/29

Pull-up bar install tomorrow from 8am at The Dog Pound

OTB Exploratory Workout next Friday, March 6 at Catholic High School led by Waxjob