F3 Knoxville

Tag: Cosmo2

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)

Another 12 Days (and a Yule Log)

THE SCENE: Unseasonably warm!
F3 WELCOME & DISCLAIMER: Maybe?  Code Brown was in charge of that and perhaps skipped over some of it.  No FNGs so we’d heard it all.
WARM-O-RAMA:
SSH IC; practice some Manmakers and a Fireman Carry.  Wish Hot Tub and Gibbler well as they took off like scalded dogs to do a little marathon training tour of the Asylum.  Let’s move.
THA-THANG:
4 volunteers strap in the harness to pull the Yule Log to Circus Maximus.  We use a rotation of volunteers to pull the Yule Log a half lap around at a time, at each stop, we celebrate the Days of Christmas cumulatively as follows:

  • Day 1:  Manmaker;
  • Day 2: Iron Mikes, 4 count
  • Day 3: Jump Squats;
  • Day 4: Smurf Jacks;
  • Fiiiivvveee Buuurrrrpppeeeeeees!
  • Day 6:  Hello Dollys (4 ct, IC)- led by Carney;
  • Day 7:  Merkins (4 ct, IC)- Led by Code Brown;
  • Day 8: Mountain Climbers (4 ct, IC)- led by Double Wide;
  • Day 9: American Hammers (4 ct, IC)- led by Rainbow;
  • Day 10: Big Boy Sit-ups (IC)- led by Honeydew;
  • Day 11: Carolina Dry Docks (4 ct, IC) – led by Pom Pom;
  • Day 12: Partner up and Fireman Carry twelve steps each.
  • Mosey back to AO (with Yule Log in tow)

Bunny takes over and whips us like mules up Baby Everest.  Our distance runners rejoined the PAX and took a turn pulling the Yule Log up.  Manmakers at the top:  Rinse and repeat.

MARY:
Somebody put Cat Gut in charge for a brutal 5 minutes of Boat/Canoe.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Christmas isn’t about bright presents in flashy wrapping.  God’s ultimate gift of love and grace through his Son came in very humble wrapping.  With that in mind, we should be able to celebrate Christmas in any situation.  Also, this day in history:  The counter-offensive known as the Battle of the Bulge began in the Ardennes Forest.  Those involved certainly spent Christmas without anything fancy or shiny.
MOLESKIN:
Prayers for Pinto and his family and Junk, Junk’s wife, and their family.
ANNOUNCEMENTS:
Second F gathering at Tank’s house on Jan 3.  M’s are invited.

“It Takes 2” feat. CheatSheet & Steam

THE SCENE: Dark on the outside, sunny on the inside. 35-40 degrees. Character-building weather.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I will be one of your Qs this morning
  • A couple of things:
    • 1) I am not a professional
    • 2) You are here on your own volition – you made a choice to be here this morning
      • Mumblechatter: Was it the right choice?
      • Q: Time will tell. You did make a choice to be here this morning and so did they – make it count!
    • 3) You know your body better than anyone else: if you need to modify anything we do this morning – feel free to do it. But push yourselves and the men around you.


WARM-O-RAMA:

1. SSH (Side-Straddle-Hop): 15×4 in cadence

2. Rockette: 15×4 in cadence

[ 1 burpee on your own ]

3. Windmill: 15×4 in cadence

[ 2 burpees on your own ]

4. Merkin: 15×4 in cadence

[ 3 burpees on your own ]

5. Flutter Kicks: 15×4 in cadence

[ 4 burpees on your own ]

THA-THANG:

[ PAX moseys to playground next to AO ]

  1. 15s (Not what you think)
    • 5, 5, 5
    • 5 dips on a bench
    • Sprint to covered pavilion
    • 5 box jumps
    • Sprint back to playground
    • 5 man-makers/8-count body buolders
    • R&R (Rinse and Repeat) 3x

[ 15-count // walk and talk ]

  • Q instructs to battle-buddy up
  • Parking lot outside of playground:
    • Pavement (parking spaces) = sprint
    • Grassy medians = bear crawl
    • Why battle buddies for this? Push your battle buddy and don’t let him slack off
    • Iron. Sharpens. Iron. 

[ Q asks for No BS Assessments from several of the PAX – QTIP: Whether you are leading a Q, walking through something hard with a loved one, or just in everyday encounters, don’t be afraid to ask the hard questions – such as “Give me a no BS Assessment of how you are/how’s your heart.” ]

[ PAX moseys to pavilion before the Chapel ]

  • 2 columns (battle buddies side by side)
  • Q instructs that the right column = casualties/dead
  • Remaining battle buddy must carry their casualty battle buddy across the field separating the small pavilion to the chapel
  • Walk into chapel

[ 10 count ]

[ Steam turns on AC/DC because obviously it’s about to go down ]

25s (once again, not what you think)

  • IN CADENCE: PAX executes 5 burpees – takes a lap around the perimeter of the chapel
  • R&R 4 more times
  • PAX is LOUD. FIA probably what in the heck was going on.
  • CheatSheet leads PAX in a 25 motivated SSHs
  • Time is 0600
  • The date is November 15th
  • 15 minutes to get better – let’s rock.

[ PAX mosey’s back to playground ]

  • Parking lot in front of playground
    • Karaoke – switch halfway down
  • Playground
    • PAX on their 6
    • 15s
      • 15×4 Flutter Kicks in cadence
      • 15×4 Big Boy Situps in cadence
      • 15×4 Penguins/cockroaches in cadence

[ Mosey to Flag below AO lot ]

  • Bear crawl up the pavement to the AO gates
  • Sprint into the AO

[ Toe the Line ]

    • “Do as I do”
    • Arm/leg skips across lot – jog back
    • Bernie Sanders across lot – jog back

[ Circle it Up ]

  • CheatSheet and Steam lead PAX in ATMs to close out

MARY:

Breathe is heavy, arms are sweaty.

You all chose the harder thing this morning. Well done. Well. Done.

If CheatSheet and I can do this, you can too. I know you can. You have what it takes to step-up and lead. Co-Q with me, I’ll co-Q with anyone. We need you, the guys need you.

COUNT-OFF & NAME-O-RAMA

19 PAX – No FNGs

CIRCLE OF TRUST/BOM:

Stand. Remember. Proclaim. Fight.

Take this to heart men.

Stand – STAND UP. The world needs High Impact Men to stand up. Stand Up for yourself, stand up for your family, stand up for your friends, stand up for your loved ones, stand up for what you believe in. You have a voice and you have a story. Stand Up and own it. He calls us to stand up as High Impact Men.

Remember: REMEMBER who you are and WHOSE you are. The enemy is cunning in the ways he tries to make us forget who we are and whose we are. Remember when the Lord showed up in your life. Remember why you do what you do. Remember why you go to your job during the week. Remember why you come out here in the morning. Remember who He calls you to be and live out of that. Lest we forget that we were created in HIS image.

Proclaim: PROCLAIM as High Impact Men. This bonfire that we gather around called F3 in the mornings needs to be shared and multiplied with guys just like you and me before we came into F3. You have a voice and a story to tell. Tell it courageously and proclaim as a High Impact Man. Whether that’s here in F3 or in your own family or relationship or at work – as High Impact Men – proclaim boldly.

Fight: We are not all called to pick up a gun and fight. God bless those that are. However, as men, as High Impact Men – we are called to stand up and fight. Fight for yourself, fight for your wife, your girlfriend, your family, your friends. Fight because there is some good left in this world and it is worth fighting for. Cary the fight wherever you go. Weapons come in many different shapes and forms. Your story and your voice and your heart can be weapons of mass life-giving that the enemy hates and wants to destroy. Fight spiritually, fight emotionally, fight prayerfully.

It is nothing short of an HONOR to be out here with you all in the mornings and lead. If you’ve led before you know what it’s like, if you haven’t – come on. It’s time for you to find your voice and lead. We need to hear it.

MOLESKIN:

PRs:

  • CheatSheet’s Friend who died suddenly. Funeral is this afternoon in Farragut.
  • Children/Schools in CA – fires in CA – pray for safety.
  • Spoken and unspoken prayers – He knows the cries and whispers of our hearts.

ANNOUNCEMENTS:

!!!Last 3rd F Convergence of 2019!!!

When: Saturday, December 7th (7am – 9:30am)

Where: TruckStop AO (7am)

    • Post-Workout Convergence at Two Rivers Church (275 Harrison Lane, Lenoir City, TN 37772)
  • For more info – check the event on the F3 Knoxville GroupMe 
  • Grab a battle-buddy you haven’t seen post in a while!

Veteran’s Day Tribute

THE SCENE: Clear and cool (42f) – Beautiful morning
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • Side straddle hops (I.C.) 25
  • Michael Phelps
  • Arm Bars
  • Baby Arm Circles (forward & back) from TIE fighter position

THA-THANG:

Props to CODE BROWN for  carrying The Colors for us throughout the Q!!

Mosey from AO to skunk hill – Honoring the U.S. Marines at Iwo Jima:

  • Up skunk hill – 11 Merkins – back down
  • Up skunk hill – 11 Merkins – back down
  • Up skunk hill – 19 Merkins – back down

Mosey from Skunk Hill to river walk – Honoring the U.S. Navy:
• Row Boat (I.C.) 11
• Drydock (I.C.) 11
• Hello Dolly (I.C.) 19

Mosey from boardwalk to chapel – Honoring U.S. Coast Guard:
• Captain Morgan (I.C.) 11 (Each side)
• Flounder Pounder (I.C.) 11
• Doggie Paddle (I.C.) 19

Mosey from chapel to cloud – Honoring U.S. Air Force:

  • Triceps dip (I.C.) 19
  • Dive bomber 11
  • Wind Mill (I.C.) 19

Bernie from cloud to AO / CMU pile – Honoring U.S. Army:
• CMU Curl (I.C.) 11
• CMU Squat (I.C.) 11
• CMU Bench Press (I.C.) 19

*Threw in 19 CMU overhead presses for good measure

MARY:

  • Box cutters (IC 20)
  • Mtn Climbers (IC 20)
  • Flutter kicks (IC 20)
  • Old Man Stretch

COUNT-OFF & NAME-O-RAMA
24 HIMS shared in a tribute to our armed forces by working our way around various Asylum landmarks and honoring our soldiers, sailors, airmen and marines. Special shout out to the veterans in our group as well.

CIRCLE OF TRUST/BOM:
History lesson – 100th anniversary of Armistice day:
November 11th, 1918 marked the end of WWI – One year later on the 11th day of the 11th month in the year 1919, (11/11/1919) the first National Holiday known then as Armistice Day was celebrated to commemorate the end of the first world war. Armistice Day remained so until 1954 when the name was changed to Veterans Day to be inclusive of all veterans who had come before and after WWI. That makes today, November 11th of 2019 the 100th anniversary of this national day of recognition of the brave men and women who have served in our armed forces. Over the course of that 100 years, millions of soldiers, sailors, airmen and marines have served and sacrificed for our freedom and to ensure the greater safety and wellbeing of the world as a whole. Today is a day to say thank you.

MOLESKIN:
CHALLENGE: At some point today, reach out to a friend, a colleague or even a stranger and simply thank them for their service. To keep it top of mind throughout the day, post an American Flag on the group me once you’ve done it.
ANNOUNCEMENTS:

Ai-CAN Legs and Bro-CAN-back Mountain

THE SCENE: 60ish and cloudy.  No rain yet!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20; Now grab 2 cans each from Charmin’s food drive box; Imperial Squat Walkers x 20; Tie fighters x 11 each way; line up on the baseline curb for some Rocky Balboas. All in cadence.
THA-THANG:

  • Mosey to the Cloud for some Aiken (or Ai-CAN) Legs:  20 squats, 20 box jumps, 20 Mary Katherines, 20 Rev. Lunges, rinse and repeat.  Stop midway for 10 burpees (10 burpees every time someone drops a can!)
  • Rest with Flutter kicks IC x 20.
  • Mosey to the Pavalon and partner up.  20 step ups on the tables while the partner wall sits with cans held out. Rotate out. Rinse and repeat.
  • Mosey to bottom of Baby Everest (or is it Little Cardiac??).  Vote to hold on to the cans for the remainder of the workout.
  • Bro-CAN Back Mountain:  Doras with your partner.  One partner Bernies up the hill (back pedal) and then runs down while the other is doing SSH or Moroccan Night Clubs (250 total for each exercise).
  • Back to the Cloud for Can Ups:  Grab a bench, plank position with cans in front of you.  Place one can up on bench from plank, then merkin, then other can up on bench, then merkin, then one can back down on ground, merkin, and other can back down on ground and merkin.  That’s 1.  Do 10 of those.
  • Mosey back to AO

MARY:
Code Brown led in some Canned Thors, then some Canned Dollies
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Food drive message: “Another of his disciples, Andrew, Simon Peter’s brother, spoke up, ‘Here is a boy with five small barley loaves and two small fish, but how far will they go among so many?”  John 6:8-10.  We never know what small thing will lead to big miracles.  Have faith and great things can happen from even the smallest gesture.

MOLESKIN:
Prayers for Pacman and his wife as she goes to Vanderbilt for evaluation of eyesight issues.
ANNOUNCEMENTS:

  1. Last week for the food drive!  2) Brolympics on Nov. 9.  Sign up now!!