F3 Knoxville

Tag: Commission

The Shamrock Road

THE SCENE: Cool, low 40’s and clear
F3 WELCOME & DISCLAIMER   It’s been so long I got the order wrong on F3, as a result we all did 5 burpees.
WARM-O-RAMA:

The Aforementioned 5 Burpees
Motivators from 5
Cherry Pickers (5)
Baby Arm Circles Forward (10)
Baby Arm Circles Backward (10)
Overhead Claps (10)
Moroccan Night Club  (10)

THA-THANG:

We broke the group of 20 into 5 smaller groups, and spread out to 5 stations that were marked around campus.

Station 1- The Shamrock Road
Perform 1 Burpee at every Shamrock that is painted on the ground (total 34)

Station 2 – Mosey to the circular wall with a statue
At the wall do 5 rounds of 20 dips followed by 20 Merkins

Station 3 – Mosey to the covered walkway at the Church
Perform 20 lunges followed by a 30 second wall squat
Perform 18 lunges followed by a 30 second wall squat
Perform 16 lunges followed by a 30 second wall squat
Perform 14 lunges followed by a 30 second wall squat
Perform 12 lunges followed by a 30 second wall squat
Mosey to Station 4 near Fox Lonas

Station 4 – “Detention Hill”
Perform 20 calf raises at the top of the hill, run to the bottom and do 20 squats, then ran back up the hill.
Repeat x 5

Station 5 – A/O Home of the Shovel Flag
20 BBS followed by 20 Merkins
20 LBC’s followed by 20 Merkins
20 Hello Dollies followed by 20 Merkins
20 Flutter Kicks followed by 20 Merkins
20 Box Cutters followed by 20 Merkins

Run to station 1 and repeat as time allows.  Every completed each station 1 time and at least began to repeat their “1st” station.

MARY:
Included in station 5 of the workout.  Although Judge led us in seemingly endless pickle pounders until the last PAX returned to the A/O.
COUNT-OFF & NAME-O-RAMA
Add a tag for Half Sheet, 20 in attendance today.

CIRCLE OF TRUST/BOM:
Abscess spoke about growth of F3, Asulym, Juco, and how it spawned into Shamrock through the leadership of Booster & Judge Judy.  Mermaid spoke briefly about the origin of Shamrock after the Shovel Flag was passed to him.  St. Patrick is a Saint recognized by the Catholic Church.  He was a missionary to Ireland, and as legend has it, he used the Shamrock and it’s three leaves to teach the Irish people about the trinity (Father, Son, Holy Spirit).  F3 also has three branches (Fitness, Fellowship, & Faith).  I like the symbolism of the Shamrock, and it is a reminder to us, as it is found all over the campus.
MOLESKIN:
Cheet Sheet’s Daughter
Mailbox’s coworker Steve and his battle with cancer
Gump & Spotter’s Mom and her battle with cancer
Pool Boy’s parents are both having surgery this week
The world, as we continue to deal with the ripple effects of Covid 19.
ANNOUNCEMENTS:
N/A

Being Content

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

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

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

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.