F3 Knoxville

Tag: Curveball

Birthday Q

THE SCENE: Dry and hot 89F weather.

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:
Raise the roof
Grady corns
Tempo Squats

Imperial walkers

Tempo Merkins

Plank Jacks

THA-THANG:

Mosey to bottom of Everest

11 no touch merkins

11 dry docks

11 high knees 4ct

Workout 1:

11 forward lunges

11 burpees

11 bear crawls 2ct

11 side straddle hops at the top

Mosey to bowl:

Workout 2:

Squat jump shots on top 11x

Mountain climbers on the bottom 11x 4ct

Burpee Indian Run up to AO: 2 burpees everytime a person reach in front of you.

Ultimate Basketball: ultimate frisbee rules using basketball. 2 burpees every turnover

MARY:
NA.

COUNT-OFF & NAME-O-RAMA
19 HIMs.

CIRCLE OF TRUST/BOM:
Age will always just be a number. Don’t let your age define what you can or cannot do. And don’t let it be a base measure of success. All of us are unique and take different paths. Success is relative and should not be compared.

“The greatness of a man is not how much wealth he acquires, but in his integrity and his ability to affect those around him positively.” – Bob Marley

MOLESKIN:
Prayers for Drum Major’s daughter as she prepares for an acl surgery; Corona weight’s brother has been sober for 3 months now and have been away from trouble.

ANNOUNCEMENTS:
Steam and Guppy in partnership with heart and soul church will be serving Girls Inc. by painting, cleaning, landscaping, donating and more on August 12 in Oak Ridge.

Seeing Beyond

THE SCENE: Partly cloudy, but lots o’ sunshine, hot, 92 degrees.
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 Pele 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:

-20 Side Straddle Hops (4-ct), in cadence

– 10 Hillbilly Squats (4-ct), in cadence. (Q is a knucklehead, and screwed up the motion and cadence for this, resulting in a mulligan)

– 10  Windmills (4-ct), in cadence

– 10 LBCs forward and backward (4-ct), in cadence

Little of this and that

THA-THANG:

AMRAPS Galore! Mosey to Stop Sign to northeast of admin building.  Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  • Plank Jacks
  • Peter Parkers
  • Mountain Climbers
  • Merkins

Mosey to ROCK pile.  Get a ROCK.  Do 30 seconds of the following exercises.  Rinse and repeat.

  1. Overhead Press
  2. Curls
  3. Rows
  4. Squats

Mosey to Parking lot by Area 51.  Do 30 seconds of the following 4 exercises.  Rinse and Repeat.

  1. Froggie Jumps
  2. Lunges
  3. Bobby Hurleys
  4. Smurf Jacks
  5. We may have done one more leg exercise here?… Q was getting delirious from the heat

PAULA ABDULS in same parking lot.  Burpee Broad Jumps for 2 cones, then El Capitan back 1. I’m not sure High Heels ever figured this pattern out… :))

MOSEY to shaded tree by stop sign south of Admin building. Do 30 seconds of the following 4 exercises.  No Rinse and Repeat due to time.

  1. Big Boy Situps
  2. American Hammers
  3. E2K Left Side
  4. E2K Right Side

MOSEY to Stop Sign to the southwest of admin building.  Finish with CATCH ME IF YOU CAN (Partner 1: BERNIE SANDERS, Partner 2: 5 STAR JUMPS, then sprint to catch up) to AO.

MARY:
Didn’t have time for ol’ Mary.

COUNT-OFF & NAME-O-RAMA
10 Strong!
CIRCLE OF TRUST/BOM:

A few years ago there was a video going around the internet.  Viewers were shown a group of people on a basketball court.  Half are in black shirts, half in white shirts.  The viewers were asked to count how many times someone in a white shirt passes to another in a white shirt.  When the video is over, they threw out numbers as guesses.  Then they’re asked, “So… who saw the gorilla on the court?”  There was actually a gorilla in the video that walked into the circle, stood there for a few seconds twirled around, then walked away.  70-85% say they didn’t even see it.  We are trained to see what we are asked to see.  We are clouded by our preconceived notions, expectations, biases, etc.  We don’t see something that’s right in front of us because we aren’t EXPECTING it.  We explain it away.  This happens even more readily in today’s age of science, sophistication and knowledge we tend not to believe in magic, or miracles in the literal sense.  So how do we expand our vision, revisit and put our pre-conceived notions aside so that we can see the miracle of God?  The difference between Biblical Truth and Fact.  The Bible is the Truth.  Some people would argue that some of the FACTS described in it are a bit debatable, but in the end, the Truth is what matters.  For example, whether or not Jonah was swallowed by a great sea creature is immaterial.  But the story has TRUTH.  French have a word, BRECOLLAGE (sp?), which means seeing what is in front of you, but also seeing beyond it. We need to remind ourselves to see not only what is obvious, and also the “beyond”, the workings of God in our everyday lives.  The key to witnessing God in our daily lives is not to demand to see burning bushes or columns of fire, or water bodies dividing in two.  It is to see BEYOND the obvious.  The buddy that calls you right at the moment you need to hear a friendly voice.  The neighbor who brings you dinner when you or someone in your family is sick.  The brothers in F3 who pray for a favorable outcome, like the wonderful turnaround with Corona Weight’s brother.  Are these coincidences?  Are they just random happenings?  Look Beyond.

MOLESKIN:
Prayers for those suffering from COVID, prayers for the Philippines and the people there
ANNOUNCEMENTS:
CSAUP coming up a week from this Saturday, Snack Drive, Hardship Hill, Iron Pax… busy month for F3!

Burpee Baseball @ Shamrock

  • Welcome: 1 and all.
  • Warmup: A little bit-o-this, little bit-o-that.
  • Workout: Burpee Baseball
    • Two Teams (split up as even as possible).
    • Player at bat throws a ball (from home plate) into the outfield as hard as can then runs around the bases doing two burpees per base (of the specified type) and then run home to get a point.
    • Player from oposing team goes an fetches the ball (starting from home plate) and must do 5 burpees of the specified type at the ball and then run to home to get a point.
    • The player who gets home first wins the point (ball).
    • Teams switch “At bat” turns every three runs (plays/at bats/competitions)
    • Both teams in the “Dug outs” do matching burpees of their player who is in the current play.  So if your player is running to fetch a ball then you do 5 of the burpees (of specified type).  If your teammate is throwing the ball then you do 6 burpees (of the specified type).
    • The team with the most balls wins the game.
    • We almost got through 20 balls and had one home run (Nice huck @Jenner!)
    • Third game of Burpee baseball ( Game 1, Game 2)
    • The Type of burpee is written on the ball itself and is one of the following
      • Burpee with plank jack
      • Burpee with one leg
      • Burpee with Iron mike
      • Burpee with Donkey Kick
      • Burpee with Double Squat Jump
      • Burpee with Parker Climbers
      • Burpee with Lunge
      • Burpee with Frog
      • Burpee with Big Boy
      • Burpee with Release Merkin
      • Burpee with Double Merkin
      • Burpee with Imperial Walker
  • Warmdown:  None.
  • Wrap up Word: 
  • Announcements:
    • Dad Camp
    • Of the chain (CSAUP)
    • Hard ship Hill

Use Your Gifts!

THE SCENE: Perfect August Gloom Weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Windmills (IC) 4CT X 10
  • Baby Arm Circles Forward X 10 (IC) followed by Michael Phelps
  • Baby Arm Circles Backwards X 10 (IC) followed by Michael Phelps
  • Tempo Squats (IC) 4 CT
  • Tempo Merkins (IC) X 10
  • Mountain Climbers X 20 (OYO)
  • Mosey to new parking lot

THA-THANG:

4 Corner Countdown – 5, 4, 3, 2, & 1 at each corner in the new Bill Haslam Parking Lot

  • 5 Merkins, 5 Squats & 5 Big Boy Situps at each corner
  • 4, 4, 4 & 4, etc.
  • Mosey to the Bagwell Center

Bagwell Center – Reps Then Run

  • 20 dips & 20 step-ups/box jumps & run around the courtyard
  • Rinse and repeat
  • Mosey to AO
  • 50 “Toe Merkins” on the way back

MARY:

  • American Hammers X 50
  • Hello Dollies X 20
  • Flutterkicks X 20

COUNT-OFF & NAME-O-RAMA

21 HIMs (counting JUCO Rush)

CIRCLE OF TRUST/BOM:

Let’s use our gifts that God gave us today and don’t wait until we have more time, get older, etc. because today isn’t guaranteed.  The songs below are the choruses and talk about living like you were dying…because we are…every day we live is a closer day to when we die so let’s live that way, love that way and serve that way everyday!!!

Romans 12:6-10 New International Version

6 We have different gifts, according to the grace given to each of us. If your gift is prophesying, then prophesy in accordance with your[a] faith; 7 if it is serving, then serve; if it is teaching, then teach; 8 if it is to encourage, then give encouragement; if it is giving, then give generously; if it is to lead,[b] do it diligently; if it is to show mercy, do it cheerfully.9 Love must be sincere. Hate what is evil; cling to what is good. 10 Be devoted to one another in love. Honor one another above yourselves.

Tim McGraw – Live Like You Were Dying

“I was finally the husband That most of the time I wasn’t
And I became a friend a friend would like to have
And all of a sudden going fishin’ Wasn’t such an imposition
And I went three times that year I lost my dad
Well I, I finally read the Good Book, and I Took a good, long, hard look
At what I’d do if I could do it all again And then

I went skydiving
I went Rocky Mountain climbing
I went 2.7 seconds on a bull named Fumanchu
And I loved deeper
And I spoke sweeter
And I gave forgiveness I’d been denying”
And he said
“Someday I hope you get the chance
To live like you were dying
Like tomorrow was a gift
And you’ve got eternity
To think about
What you’d do with it
What could you do with it
What did I do with it?
What would I do with it?

Matthew West – What if

What if today’s the only day I got?
I don’t wanna waste it if it’s my last shot
No regrets, in the end
I wanna know I got no what ifs
I’m running till the road runs out
I’m lighting it up right here right now
No regrets, in the end
I wanna know I got no what ifs, yeah

MOLESKIN:

Bobbitt, a transplant from Chattanooga, shared that they call calf raises “toe merkins” and I like that name a lot…even better than “Boosters”

ANNOUNCEMENTS:

  • Sign Up To Q/VQ
  • Sign Up for the August CSAUP
  • Sign UP for the Iron Pax Challenge

 

Head to Head Competition

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

tempo merks
tempo squats
baby arm circles
cherry pickers
quad stretch
arm stretch

THA-THANG:

Break into 2-4 teams depending on how many PAX show up.
Competition
max reps on each.
1 Planks
2 Hand release Merkins
3 100’s at the track, may have to run heats with a winner’s and loser’s bracket
4 Big Boys
5 Wall Squats

We broke into 2 teams.  Team 2 beat team 1 by a score of 23-7.  Points were awarded 3 for 1st, 2 for 2nd, and 1 for third.
MARY:
LBC’s for the remainder of the workout, about 2.5 min
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
1 Corinthians 9:24-27
MOLESKIN:

ANNOUNCEMENTS:
F3 Dad’s Camp
CSAUP
HARDSHIP HILL