F3 Knoxville

Tag: Drum Major (Mike Johnston)

Slushy Workout

THE SCENE: Cloudy, low 40s, slushy, snow on ground, and in parking lots.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH (20, 4ct), Windmills (10), Baby arm circles (10 fwd, 10 back) and Grady corns (10), Squats (20, 4 ct), and Jack Merkins. Moseyed, stopped for 20 4ct LBCs, moseyed, stopped for set of 11s (dips/big boys).

THA-THANG:  Stayed on the walking/running path due to snow. Start with one of the following exercises, run to every other light pole, do one more of the exercise, and the run again until you complete 10 (end of path). Loop around, 5 Burpees at the end and start the process again with the next exercise on the list:

  • Big Boys
  • Squats
  • Merkins
  • Hello Dollys

MARY:
20 4ct American Hammers

CIRCLE OF TRUST/BOM:
Men (especially young men) are struggling to find their purpose in our society and F3 is playing a role in helping with this. F3 doesn’t look for scapegoats, but accepts men where they are and provides a place to grow in a positive direction.

MOLESKIN:
Prayers were raised for the names of people who were suffering through lost loved ones or illness. Many of them neighbors.

ANNOUNCEMENTS:
2nd F at UJs afterwards.

Jazzing it up in the fake gloom – Dec 12

THE SCENE: about 45 and calm skies
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH – 20 IC

Grady Corn – 17 IC

Cherry Pickers – 10 IC

Rockettes – 10 IC

Grady Corns – 18 IC

THA-THANG:
Grab the single CMU (thanks @Lizzy) and mosey to the island parking lot

  • Nickel dime quarter. 5 in start position, 10 at end of lot, 25 back at start position
  • Round 1: Squat Jumps,run to mid point, bernie back half way
  • Round 2: Plank Jacks, run to mid point, karaoke back half way
  • Round 3: Merkins, run to mid point, run back
  • Grab cmu, mosey to covered big chapel.  20 dip OYO
  • Grab cmu, mosey to new back lot.
  • Start playing jazz music in back ground
  • Split into 2 teams: Each team select a ball thrower.  We’re doing Bozo Circus Ball ball throw. Line up at the cone, at the beginning of each round of exercises, each team gets 3 attempts to throw the ball into the basket. make 2/3- no burpees, 1/3 – one burpee, 0/3 – 2 burpees. Do the burpees at the beginning or end of each round.  Do 17 reps of the exercise at home position, then run to end of lot and do 18 reps of the exercise, then run back
  • Round 1: SSH
  • Round 2: American Hammer (2 ct)
  • Round 3: Rocky Balboa (2 ct)
  • Round 4: Star Jump
  • Championship – best of 5 balls, losing team does 5 burpees, winning team runs to mid of lot and returns
  • Mosey back to AO with F6 holding the speaker high in the lead. Pass CMU around as needed
  • at AO, Ring of Fire, Merkins, 2 rounds

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
Significance of 35 and Jazz music- Anniversary of my son Grady (F3 @ Quikrete) passing is Dec 13, he would be 35, he taught me to like Jazz music

Bozo Circus was on WGN starting in 1960 and ran for 40 years in various formats. The ball toss game was called the “Grand Prize Game”, the prize amounts increased with each successive ball in the bucket, the grand prize included cash and a bike, but was rarely won. If you would meet Bozo in any setting in 2023 it would freak people out and he probably would not be accepted, however back in the 1960s til 2000, he was a celebrity, kids wanted to be on his show.  Today, I am pretty sure his sight would scare people away. So, its important to not make quick judgements, first try to understand the situation and background before you pass any judgment, try to meet people where they are, especially in difficult situations and don’t rush to a judgement, criticism, advice (if not asked), or try to be the smarter one.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

12th days of Christmas at F3.

AO: asylum-pm
Q: Pusher
PAX: Steam, Lilydipper, Brick, Welch’s, Pusher, Flashback, Drum Major (Mike Johnston), Curveball, Lizzy, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 11 HIM and Redcard too.
WARMUP:
Motivator 5
Baby arm circles/ reverse / overhead
Slow tempo squat
Twisties
Trunk Stretching on your six

THE THANG:
12 days of Christmas workout (suicide)
1-6. And 6-12. Gift from Pusher 😊🎄🎅
1st Bigboy
2nd Hello Dolly
3rd day Flutter kicks
4th day Carolina Dry docks
5th Burpees
6th diamond merkins
7th Merkins
8th Jump squat
9th Squat
10th Bobby Hurley
11th Lunge
12th Side straddle hops

For the Christmas Eve (Noche Buena)
4 stations
1st Carolina dry docks/ Merkins/ Wide Merkins
2nd LBC / Bigboy sit ups/Fluttek kicks
3rd overhead/ Baby Arm Circle/ Reverse
4th Rocky Balboa/ side straddle hop/ Mountain Climbers
10 reps all exercises

Mosey to Haslam Rock
Side straddle hop 12 reps
Mosey to the No parking sign and IRKINS 12 reps and Jailbreak back to AO
Stretching Cobra and Finally
ATM ( confusing atm). 😊

ANNOUNCEMENTS: the Forge with Steam and Brick

Word : Don’t let anybody that you can’t do it. If you have a dream, protect it

Bitesized Portions

AO: shamrock
Q: Stitch (Brad Ware)
PAX: Betty (Tyler Alexander), Mermaid (Bradley Roberts), Anchorman – Daniel Callis, slappy (Nathan Evers), Steam, Glamper, Oscar Meyer (Brett Harris), Dumpster Dive (Brad Burnette), Base Salary (Nate Wilson), Waxjob (Josh Brady), Free Fall (Justin Whitaker), Curry (Steve Coy), Curveball P (Dave Purcell), Drum Major (Mike Johnston), Pusher, Commission (Adam Wilson), Bed Wetter (Nick Adkins), Eliza (Kevin Parrott), The Situation (Carl Helstrom), Jardet (Tyler Hill), Great White (Grant Goodwin), LeBling (Chris LeClair), Econoline (Joshua Middlebrook), Fabio (Joe Hamilton), Voodoo (Eric A), Tailhook (Max), Swimmies (Nathan Chesney), Brick (Chris Tittle), Doubtfire (Nick Bond), Title IX (Christian Prescott), Band Camp (Jack Renfro)
FNGs: None
COUNT: 32
WARMUP:
• Imperial Walkers x10
• SSH x 10
• Grady Corns x 10
• Tempo Squats x 10
• Tempo Merkins x 10
THE THANG:
Buffet STOP #1 – UPPER BODY – Coupon Pile
1. OHP x 25
2. Curls x 25
3. Upright Rows x 25
4. Dips on CMU x 25

STOP #2 – CORE
1. Freddie Mercury (4 ct) x 25
2. Flutter Kicks (4 ct) x 25
3. Shoulder Taps (2 ct) x 25

STOP #3 – LEGS – Back lot
1. Squats x 25
2. Wall Steps (2 ct) x 25
3. Calf Raises x 25

STOP #4 – CARDIO – Football Field
1. SSH x 25
2. Stair Runs x 1 lap
3. 2 Laps around the Track

Circle up at mid-field
Betty = 10 Burpees
Tailhook = 11 Burpees
Mermaid = Jane Fondas
Lebling = ??
Anchorman = Leg balance?

Mosey back to COT:
Slappy = Monkey humpers
Voodoo = 1 leg pickle pointers
Oscar Meyer = Star gazers

COT:
Habits. We all have them. Some good (those involved with family, work, F3). Some not so good.

Oftentimes, we seek to change our bad habits and create new and better ones. We make resolutions. We resolve to get in shape, to eat healthier, to spend more time with our families. But the fact of the matter is that 88% of new year’s resolutions (if you make those) end up failing and we’re left feeling frustrated and powerless to make progress.

We need milk before solid food. Hebrews 5:14 says “… solid food is for the mature, for those who have their powers of discernment trained by constant practice to distinguish good from evil.”

So what does it mean to be trained by constant practice?…
A few years ago I picked up this little book called “Small Move, Big Change”. It was an easy read and takes a simple approach to changing behaviors and ultimately our habits. We make our goals too broad or idealistic, and at some point, our autopilot kicks in. Autopilot is that system of unconscious habits and preferences that have become so engrained through repetition.

So what’s the solution to changing? It starts with a bitesize goal. Something that focuses on a specific change in behavior and not a result. Instead of committing to “I’m going to eat better” or “I’m going to be more organized”, a microresolution would break that into something easy and measureable. “I’m going to pass on the cookies at our Wednesday meetings”. “I’m going to make my bed every morning”. Easy. Measureable. Successful.

You can even make these a little more personal. Analyze your habits to determine the single changes that will have the greatest impact. Think about your daily cues. I always snack after a trip to the grocery, usually even before I get everything put away. So, a more personal microresolution for me might be “I will not snack during or after putting away the groceries”. Easy. Measurable. Successful.

So you get the point here. Don’t set too many microresolutions. Make a couple and when those changes in behavior become habits, set new ones. Easy. Measureable. Successful.

Feb/Aug You vs. You Part 2

AO: asylum-pm
Q: Steam
PAX: Guardrail (Brandon Brown), High Heels (Henry Ritchie), CRISPR (David Smelser), Rooney (Carl Whipple), Swimmies (Nathan Chesney), Butterknife, Brick (Chris Tittle), Median (Luke Brown), Honeydew (Jason Childers), Windex, Blindside (Davis Bodie), Glamper, Lilydipper (John Neece), Pusher, Booster (Les Fout), Drum Major (Mike Johnston), Curveball P (Dave Purcell), Trash Panda, Jeevan Kypa, Welch’s, Lizzy, Ghost Flag (F3Knoxville), Switch hitter, Cheetah Boy, 24
FNGs: 1 24
COUNT: 26
WARMUP:
– 15×4 SSH

THE THANG:
– Mosey to behind the admin building
– Go over the Feb/Aug You vs. You workout
– 1.5 mile (2,400 meter) run for time
– Max BBS in 1 minute
– Partner up. Partner can hold your feet, if desired. Arms crossed at your chest or hands behind your head. Elbows touch your knees on “up”. Shoulders touch the ground on “down”.
– Max merkins in 1 minute
– Partner up. Partner puts his fist on the ground while other does merkins. Chest must touch his fist to count as a rep.
– Max pull-ups
– Max that can be performed before letting go of the bar. No time limit. Modify as necessary if AO lacks a good bar.
– Max burpees in 5 minutes
– Standard “full” burpee with a merkin and a jump. Clap or don’t clap…your choice.

– Mosey to the bottom of the long curve
– BTTW/jail breaker to the flag

MARY:
– SWS for the last 3 minutes

ANNOUNCEMENTS:
– Forg3: 9/22-9/24. Checkout the #forg3 channel for more info – 4 spots left!

COT:
“3 Strikes And You’re Not Out. There is always one more thing you can do.” – Col. Hal Moore
– From his book On Leadership, and the movie We Were Soldiers
– A lot of times, it can feel very much like “3 strikes and your out.” Maybe it’s “that mistake” or thing that keeps happening, or shortcomings or missed expectations. So what are we to do when we feel like we’ve struck out 3x?
– Take a look at what Jesus says in 2 Corinthians 12:9 — ““But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me.”
– Maybe the “there’s always one more thing you can do” when you feel like you’ve struck out is turn to Christ – who knows and sees you and your weaknesses – and chooses to love you still. The beauty of this is that it’s not on you to do one more thing, it’s about the love Christ has for you and how much he wants you to come to Him when you feel like you’ve stuck out. Walk in His grace, truth, mercy, and love brothers!