Curveball – Page 49 – F3 Knoxville

GARBAGE TOTEM POLE

July 2, 2021 Judge Judy

THE SCENE: Humid

F3 WELCOME & DISCLAIMER✔

WARM-O-RAMA:
Cherry Pickers, Windmills, Good Mornings, Temp Merkins, Tempo Squats, SSH

THA-THANG:
Line up on the curb. 10 Merkins, run to other side, 9 Merkins, run to other side, 8 Merkins…..down to 1. (Repeat with Squats – 10, run, 9, run, 8, run…..down to 1)

Mosey to upper back alley behind Maple Street. Totel Pole time! Perform the below exercises in order. Once complete, run to the Garbage Dumpsters at the end of the alley and back, repeating the exercises with the top exercise eliminated every time you return from the run:

10 Body Builders
9 Iron Mikes
8 Double Burpees
7 Elbow Planks
6 Squat Jumps
5 Shoulder Taps
4 Round the Clock Merkins
3 Monkey Humpers
2 Donkey Kicks
1 Werkin

MARY:
Freddy Mercury, Plank for 1:30.

COUNT-OFF & NAME-O-RAMA
15 Strong, including 5 Rushers

CIRCLE OF TRUST/BOM:
Luke 18: The Parable of the Pharisee and the Tax Collector:

Fruit of self-righteousness: “God, I thank You that I am not like other men.”

Fruit of Godly righteousness: ”God, have mercy on me, a sinner!”

MOLESKIN:
N/A

ANNOUNCEMENTS:
CSAUP coming up.

Shoulder Day @ Shamrock

June 19, 2021 Mermaid

THE SCENE: Its starting to get Hot
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
the usual motivators from 7
Cherry Pickers
Tempo Merkins
Tempo Squats
Baby Arm Circles Forward & Backward

THA-THANG:
11’s were the theme of the day. We went to the covered area near the church. We used an open wall and columns in the covered area for the two locations.

Rd 1	wall e’s (single count) (plank to feet on wall) and the opposite, plank to markin to hands on wall (single count)
Rd 2	Elevated shoulder taps (4 ct) and the dirty hookup (4 ct)

MARY:
ab exercises called out by a pax in the circle followed by 10 merkins. We left 10 minutes to hit these muscle groups hard.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Ephesians 5 15-16
Proverbs 6 6-11
Ecclesiastes 11 4-6
Don’t be lazy, trust God
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Don’t Over Indulge

June 19, 2021 Mermaid

THE SCENE: Crisp but Coolish June Morning
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Tie Fighters
Merkins
Squats
Cherry Pickers
Arm & Shoulder Stretching

THA-THANG:

1st & 10
Start at goal line, do 11’s.
end zone 1 pickle pounders (4ct)
end zone 2 LBC’s (4ct)
do 10, sprint to endzone and do 1, slowsey back to 10
do 9 at 10 YL, sprint to endzone, do 2, slowsey back to 20
do 8 at 20 YL, Sprint to endzone, do 3 and slowsey back to 30
do 7 at 30 YL, Sprint to endzone, do 4 and slowsey back to 40
do 6 at 40 YL, Sprint to endzone, do 5 and slowsey back to 50
do 5 at 50 YL, Sprint to endzone, do 6 and slowsey back to 40
do 4 at 40 YL, Sprint to endzone, do 7 and slowsey back to 30
do 3 at 30 YL, Sprint to endzone, do 8 and slowsey back to 20
do 2 at 20 YL, Sprint to endzone, do 8 and slowsey back to 10
do 1 at 10 YL, Sprint to endzone, do 10 and slowsey back to the last guy and finish with him

Aiken Legs
Repeat this combo with no rest
20 squats, 20 box jumps, 20 lunges (10 ea leg), 20 twinkle toes

We did Aiken legs 2x then did 75 merkins. 25 wide, 25 regular, and 25 diamond
MARY:
We circled up and a Pax would call out an ab exercise and lead us, then we would flip over and perform 10 merkins. We did this for the last 10 minutes of the workout. We were 5 people short of making it all the way around the circle.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Referenced Judges newsletter topic of Gluttony and explained how that struck a chord with me. Don’t be a Glutton, and don’t do things in excess. Eating, drinking, working, etc in excess can become a sin. We did a lot of Ab work today so that we may have sore abs and remember to make better choices about what goes into our bodies.
MOLESKIN:

ANNOUNCEMENTS:
We need Q’s and coffeeteria.

Seabiscuits and Gravy

June 16, 2021 Spotter

THE SCENE:
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
7-Cherry Pickers, 10 Windmills, 15-Hairy Rockettes, 10 Tempo Merkins, Karaoke, High Knees, Butt Kickers,
THA-THANG:
Mosey back to sophomore hill area with two sets of strides thrown in.

In the new parking lot facing sophomore hill we prepared for a modified Sea Biscuit:

10xSquats, 15xMerkins, 20xBBS

Followed by 1 lap (pick your poison for the laps with three options for distance .1 mile, .15 miles or .21 miles)

Repeato but add 1 lap after each round up to 4 laps then work your way back down.

Everyone made it through round 4 before calling recover.

Mosey back to the coupon pile and pick a good one.

With your coupon, perform 50 curls and 50 tricep extensions switching as needed. Once done hold a wall sit until the six is finished and completes a 10 count.

With your coupon, perform 20 picture hangers. Once done hold a wall sit until the six is finished and completes a 10 count.

Mosey back to the shovel flag

MARY:
30 Flutter Kicks, 15 lbcs, 15 Side planks with dips – each side.

COUNT-OFF & NAME-O-RAMA
4 hit up JUCO: Rush for some speedwork, and 9 got a little taste of JUCO: Rush during the regular beatdown. High mileage day today.

Welcome FNG Gosling! Gosling’s dad is Lullaby who has been out a few times.

CIRCLE OF TRUST/BOM:
Talked briefly about the story of Stephen the Martyr and the courage that he showed in the face of persecution. Even as he was being stoned he cried out, “Lord Jesus” which was the main reason he was being stoned, calling Jesus Lord. He was willing to preach/speak the truth even to the point of death. Let’s take a lesson from Stephen and not be ashamed of the truth. Let us not back down in the face of persecution.

MOLESKIN:
Need some more men to pick up Q’s.

ANNOUNCEMENTS:
CSAUP in July, sign up’s are already open.

Philippine Independence Day

June 12, 2021 Jetlag

THE SCENE: Gloomy with a temp of high 70s. Anticipating the rain but fortunately did not drop. Instead of the usual meetup place, gents met up in the Lakeshore Shelter which is on top of the south parking lot near the Chapel.

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:

Warmup: 12reps on a 4ct

Windmill
Side straddle hops
Baby arm circles
Reverse baby arm circles
Plank jacks
Plank front reaches

THA-THANG:
Workout 1: 2 rounds 12s in cadence at the Lakeshore Shelter

12 pullups
12 merkins
12 rows
12 shoulder press
12 biceps curls
12 triceps extensions/dips
12 step ups

Workout 2: Basic suicides in the parking lot
4 stations: 4 burpees each x 12 squats at the baseline
Finish with 12 burpees at the other end of the parking lot

Workout 3: 4 rounds in cadence at the driveway going out the parking lot

1. Start: merkins 4ct
2. Stop sign: mountain climbers 4ct

Workout 4: Around the Chapel 12s 4ct

12 Side straddle hops
12 squat jumps
12 butt kicks
12 frog jumps
12 high knees
12 lbcs

Workout 5: Back to Lakeshore Shelter

Merkin Jacks 12x
Kick Squat Jumps 12x
Flutter hammer pumps 12x 4ct

MARY:N/A

COUNT-OFF & NAME-O-RAMA
27 HIMs. No FNGs. Mickey not tagged.

CIRCLE OF TRUST/BOM:
Couple of days ago, I stumbled upon a viral video performance of Jane Marczweski, professionally known as “Nightbirde” from America’s Got Talent (video link here: https://youtu.be/bTJ3eeYrHI4). During the audition, however, Nightbirde shared some tough personal news — she had “some cancer” in her lungs, spine and liver. Nightbirde also later revealed that she was given a 2% chance of survival.

While singing her original song, “It’s Okay”, Nightbirde’s authenticity and ethereal vocals took center stage. The song is about getting lost, losing, or being down and it’s okay. Focusing on small wins in our daily lives makes us successful. Things may not turn out the way we want it to be, and it’s probably because God has better plans for us.

She ended her performance with a quote: “you can’t wait until life isn’t hard anymore before you decide to be happy”. So gents, I hope you keep focusing on those small wins in your daily lives, keep your chin up and know that the man above has better plans for us when you’re feeling down and lost sometimes. Waking up and being there in an F3 beatdown, smashing thru the workout is already a win for each and everyone of us and it means a lot just you being out there for your brothers.

“If you’re lost, we’re all a little lost and it’s alright. It’s okay.” – Nightbirde

MOLESKIN:
Prayers for Jinxy and Lilydipper as they continue to heal. Praise for Dung Beetle who’s leading his first worship next week in their church.

ANNOUNCEMENTS:
Wesley House volunteers needed; CSAUP at Dog Pound end of July.