F3 Knoxville

Tag: Dart Gun

What Does Frozen 2 & 100 Burpees Have in Common?

THE SCENE: 41 degrees – great weather for a day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 8
  • Side Straddle Hops (IC) X 15
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Sprints back & forth across the parking lot X 4
  • No Mosey – Stayed in the AO Lot the entire time

THA-THANG: AO Parking Lot

January Challenge – 100 burpees for time

Four corners – 10 reps of each exercise in all 4 corners.

  • 1st Lap – squats, diamond merkins, big boy situps
  • 2nd Lap – lunges, merkins, heals to heaven
  • 3rd Lap – calf raises, wide merkins, Freddie Mercury
  • Rinse and repeat

MARY: Part of the Q

COUNT-OFF & NAME-O-RAMA  26 HIMs & 1 FNG – DeVito

CIRCLE OF TRUST/BOM:

Back in December, I took my youngest daughter to see Frozen 2. During one scene of the movie, Anna was sad because she though Olaf and Elsa were dead. She almost gave up but sang the song “The Next Right Thing” and me and my daughter got pretty emotional. Read the words below and realize that we are faced daily to do the next right thing. The question is are we going to do it?

  • Should we WATCH basketball on TV or PLAY basketball with our kids?
  • Should we PLAY a game on our phone or PLAY a game with our kids?
  • Should we volunteer in our community or live in our own little bubble and not go out of our comfort zone?
  • Should we exercise, read the Bible, be a great employee, friend and family member or just muddle through life?

Let’s always think about what the right thing is, take a breath and then take a step in the right direction!

The Next Right Thing from Frozen 2

I’ve seen dark before, but not like this
This is cold, this is empty, this is numb
The life I knew is over, the lights are out
Hello, darkness, I’m ready to succumb
I follow you around, I always have
But you’ve gone to a place I cannot find
This grief has a gravity, it pulls me down
But a tiny voice whispers in my mind
You are lost, hope is gone
But you must go on
And do the next right thing
Can there be a day beyond this night?
I don’t know anymore what is true
I can’t find my direction, I’m all alone
The only star that guided me was you
How to rise from the floor?
But it’s not you I’m rising for
Just do the next right thing
Take a step, step again
It is all that I can to do
The next right thing
I won’t look too far ahead
It’s too much for me to take
But break it down to this next breath, this next step
This next choice is one that I can make
So I’ll walk through this night
Stumbling blindly toward the light
And do the next right thing
And, with it done, what comes then?
When it’s clear that everything will never be the same again
Then I’ll make the choice to hear that voice
And do the next right thing

MOLESKIN:  Be open to learning wherever you are…like the movies seeing Frozen 2 w/ your daughter, Strawberry Shortcake

ANNOUNCEMENTS:

  • Help build pullup bars on February 29 at the Dog Pound
  • Hardship Hill is on May 2

Look A Turtle (Press On!)

THE SCENE: 42F and rainy. Things were already going swimmingly.
F3 WELCOME & DISCLAIMER– Administered and cell phone check done too. $Free.99, Q was looking like a Turtle and not a professional that’s for sure.

Gazelle Trot (aka Mosey) to overhang outside of CPAC
WARM-O-RAMA:
Donkey Kick x 5
Frog Jump in place x 5
Jumping Spider x 10
Werewolf x 5
Spider Man w/Reach x 5
Flying Squirrels x 5
Copperhead Squat x 5
Monkey Humper x 5

Black Snake 1x each PAX through the line and then continue in formation to the ERC

THA-ANIMAL-THANG:Pyramid Workout – Start with the first exercise and add an exercise each round until you get to all 5 exercises and then drop an exercise until you get to 1 exercise:
10 Monkey Humpers
10 Mountain Goats
10 Frog Jumps
10 Flying Squirrels
10 Jumping Spiders
Choose Your Own Adventure
Duck Walk or Bear Crawl up the ramps at the ERC (alternate at the end of each round) and
Back down the stairs or run 1 lap (~1/8 mile) in the courtyard in the rain

Example Animal Adventure Workout
Round 1  – 10 Monkey Humpers, Bear Crawl
Round 2  – 10 Monkey Humpers, 10 Mountain Goats, Duck Walk
Round 3  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, Bear Crawl, 1 lap around the courtyard in the rain
Round 4  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, Duck Walk, 1 lap around the courtyard in the rain
Round 5  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, 10 Jumping Spiders, Bear Crawl, 1 lap around the courtyard in the rain
Round 6 (drop an exercise)  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, 10 Flying Squirrels, Duck Walk
Round 7 (drop another exercise)  – 10 Monkey Humpers, 10 Mountain Goats, 10 Frog Jumps, Bear Crawl
Round 8 (drop another exercise)  – 10 Monkey Humpers, 10 Mountain Goats, Duck Walk, 1 lap around the courtyard in the rain
Round 9 (drop down to 1 exercise) – 10 Monkey Humpers, 1 lap around the courtyard in the rain,

If time permitted, Round 10 would add an exercise and repeat. I think we had a few PAX finish Round 6. After Round 5 the Q said no more adventures in the courtyard and after another 3 minutes the Q called recover.

MARY (Q had asked Jitters to lead):

20 American Hammers 4 ct OYO
20 LBC’s OYO
20 Flutter Kicks IC (fastest flutters ever I’m pretty sure)
10 Pickle Pounders IC

After calling recover, the Q decided our grand finale would be better done under shelter so “on your 6” was called and the Q asked Waxjob to lead “Row, row, row your boat” as he combined American Hammers + Boat / Canoe and singing all together so that “life is but a dream!”

COUNT-OFF & NAME-O-RAMA
21 PAX including 1FNG, plus 1 Wookie & and 1 Turtle on Q (here’s the ‘picture or it didn’t happen’. Dart Gun had to leave early).

CIRCLE OF TRUST/BOM:

For 23 years I thought I was a Christian. There was no fruit, confession, or repentance in my life for over two decades. I was self-absorbed, self-focused, and self-exalting. But God brought me down in my sexual idolatry and humbled me and broke me… and in the process, I believe genuinely saved me. The next steps in my journey are unsure, but the weight of my sin Christ has borne. As Philippians Philippians 3:12-16 says

12 Not that I have already obtained this or am already perfect, but I press on to make it my own, because Christ Jesus has made me his own. 13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead, 14 I press on toward the goal for the prize of the upward call of God in Christ Jesus. 15 Let those of us who are mature think this way, and if in anything you think otherwise, God will reveal that also to you. 16 Only let us hold true to what we have attained.

Last week my divorce became final. I have confessed, repented, prayed, and begged for the Lord to be pleased with how I walked out the end of my marriage that I destroyed. God is not mocked. But my life is not over. I am called to be a HIM in every sense of the word. Christ died on the cross so I could walk in newness of life. In short, Jesus has called me to PRESS ON. And He has called many HIMs to do the same – in (at least from our perspective) “good” and “bad” circumstances (including rainy 42F F3 workouts):

5k is waiting on Venture Capital funding for his new job.
Mandolin is considering a new job, wife’s job struggles including losing her first patient.
Trolley’s Mom in Cali is recovering from water on the lungs
Judge has a new house, his wife went through post-partum depression (and is now on the other side of it PTL), and has a new mentee who doesn’t like cops or the church.
Anchorman has many Emerald Youth kids he cares for
Guardrail has ongoing heel issues so has to take a break from F3
Snaggletooth is caring for the kids alone this weekend while his wife travels for work
Ginger is moving to Nashville
Mailbox M has heart issues

All of us are called to press on for the prize of the upward call of God in Christ Jesus. This earth and no one and
no thing, job, salary, pleasure are our prize. Christ is our prize. Remember God’s Word through Paul:

13 Brothers, I do not consider that I have made it my own. But one thing I do: forgetting what lies behind and straining forward to what lies ahead,

14 I press on toward the goal for the prize of the upward call of God in Christ Jesus.

Press on!

MOLESKIN:

Prayer for:
Hideout’s church plant
Mandolin’s job opportunity
Waxjob’s mother-in-law (signs of Alzheimer’s)
Prais for Survivor (FNG Welcome) over 2 years ago getting through his battle with cancer.

The turtle onesie was harder and the workout was harder than the Q expected .
ANNOUNCEMENTS:
Waxjob on Q Monday! Don’t forget to keep signing up for future Q’s as the JUCO Q-calendar fills up quickly. Also don’t hesitate to do a JUCO Bomb or a guest Q to help out and encourage other AO’s!

LOOK, A GIRAFFE.

THE SCENE:  A balmy 20 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
LBAC f/b, OH Claps, Tempo Merkins, Tempo Squats, Calve Raises
THA-THANG:
Mosey to business strip center. Perform 5 rounds of the following exercises with a mosey (1/2 of the strip center) between each round: 10 Burpees (50 total), 20 Jump Squats (100 total),  20 Merkins (100 total) 30 Monkey Humpers (150 total), 20 2ct MCs (100 total).

Mosey to shovel flag. Line up along curb. Run to each parking line (5 total) and back, stopping at each line for 5 Diamond Merkins, 5 Merkins, 5 Werkins. MARY:
No time
COUNT-OFF & NAME-O-RAMA
26 strong including 8 JUCO Monday Motherruckers.


CIRCLE OF TRUST/BOM:
Music is powerful. It can set your mood, stir up thoughts (both good and sinful, inspire people, etc). I recalled the time frame when I first began to come to saving faith in Christ (late 20s). There was a Christian radio station in Houston doing a 30 Day Challenge to anyone interested. The challenge was to listen to Christian radio for 30 days straight. I took part in the challenge and it changed my life in a good way.  I challenged the F3 JUCO men to do this. and suggested several Knoxville radio stations to listen to.  I also discussed what an awesome witness this can be to your children while in the car, on the way to school or wherever.

Phillipians 4:8 states, ” Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”

MOLESKIN:
Waxjob……..in a giraffe suit…..
ANNOUNCEMENTS:
N/A

A Properly Motivated JUCO Posse

THE SCENE: Cloudy and cool, with temps around 32, and a wind chill in the high 20’s.
F3 WELCOME & DISCLAIMER: This is F3, Fitness Fellowship, & Faith.  Q has a cell phone in case of Emergency.  He is not a professional, and does not know your injuries.  You will need to modify accordingly.  You are here on your own volition, the only thing that brought you here was an EH (Emotional Headlock), and a desire to check out why these guys get up so early to roll around in parking lots. 
WARM-O-RAMA:
Cherry Pickers to 5
Baby Arm Circles forward & Backward 10 ea
The Motivator from 12 (312 total reps)  This exercise reduced the mumble chatter to zero and left only groaning and complaining.

THA-THANG:

This is a 2 station workout.  At station 1 located near the coupon pile, you will perform 20 reps of each of the following 6 exercises with a coupon: Rows, Curls, Squat Thrusters, Tricep Extensions, Calf Raises, BBS aka “Louganis” holding coupon over head.  After you complete the 6 exercises, run to the top of sophomore hill.  At the top you will perform 6 more exercises, again with 20 reps each.  The exercises are as follows: Wide Merkins, Squat Jumps, Curb Dips, Diamond Merkins, El Capitan to the crosswalk, and handrail pull ups.  Once you finish run back to station 1, where you will rinse and repeat.  This is an AMRAP routine.  Most PAX made it to the third round, some beast studs began their fourth.  Butter Knife was out font leading the charge with Frenchie and Erector hot on his trail.  There may have been others in the lead group, but I was not.

MARY:
Very little time for mary, the PAX held plank on their elbows for a short time (15-20) seconds.

COUNT-OFF & NAME-O-RAMA
29 HIM’s, no FNG’s.  My video failed, and I am proud of recalling 29 names from memory.  I will admit I struggled to complete the list as my picture was very grainy.
CIRCLE OF TRUST/BOM:

  • “I still have a dream, a dream deeply rooted in the American dream – one day this nation will rise up and live up to its creed, ‘We hold these truths to be self evident: that all men are created equal.’”
    Quoting the declaration of Independence.
  • “Faith is taking the first step even when you don’t see the whole staircase.”
    MLK’s Actions required Faith.  He was a champion for the civil rights movement, and so powerful a figure, with such a strong message, that those threatened by him eventually assassinated him.
  • “We must learn to live together as brothers or perish together as fools.”
    Matthew 22:39 Love your neighbor as yourself.
  • “I have decided to stick with love. Hate is too great a burden to bear.”
    John 13:34  “A new command I give you: Love one another. As I have loved you, so you must love one another.
  • “A genuine leader is not a searcher for consensus but a molder of consensus.”
    HIM-High Impact Man

MOLESKIN:
Praise from Butter Knife for the Men of JUCO.
Mermaid, 16th Wedding Anniversary today. His M is a patient woman for putting up with him for that amount of time.
ANNOUNCEMENTS:
Hardship Hill, can we create 2 Juco Teams?
OTB RUCK workout similar to the rush concept on Monday morning.  0500

JUCO AMRAP

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 mountain climbers, 10 tempo merkins, 10 tempo squats, 10 windmills
THA-THANG:
Mosey to the back parking lot. AMRAP workout starts at northeast corner.

  • 10 burpees
  • Run to Southeast corner
  • 20 merkins
  • Bear crawl to Southwest corner
  • 20 heels to heaven
  • Run to northwest corner
  • 20 squats
  • Run up the hill and then to the coupon pile
  • Grab a coupon and do 20 curls and 20 overhead presses
  • Run up the stairs and tag the building
  • Run back to start
  • AMRAP

MARY:

Ring of fire with two merkins while all other PAX hold a plank.  Then, we made an attempt to do a 6″ plank while the PAX did a merkin around the ring, but it didn’t work all that well (poor instructions given by the YHC).  We finished up with 10 flutter kicks.

COUNT-OFF & NAME-O-RAMA
33 HIMs at JUCO.  Welcome FNG, Hound Dog!
CIRCLE OF TRUST/BOM:
Proverbs 28:23 – “He who rebukes a man will afterward find more favor than he who flatters with the tongue.”  Confrontation is sometimes a difficult thing to overcome, but sugar-coating the truth may be worse.  Correcting a brother, may help him to direct him back to the right path and may help save their soul.  As a result, a stronger, more meaningful relationship may flourish.
MOLESKIN:
It was great to get to Q once again at JUCO.  It is amazing what a year has brought to this AO!
ANNOUNCEMENTS:
Sign-up for Hardship Hill.  Judge Judy has your Brolympic shirts if you ordered one.