F3 Knoxville

Tag: Erector

Dora the Explorer Experience

THE SCENE: 46 degrees, all clear

F3 WELCOME & DISCLAIMER


WARM-O-RAMA:

SSH x 20
Mt Climbers x 10
Tempo Merkins x 10
Windmill x 10
Tempo Squats

THA-THANG:

Mosey to Brick Wall – Dora Up
– 100 Burpees
– 200 Squats
– 150 Derkins / 150 Irkins
Mosey to CMU pile – New Dora Partner
– 50 Curls
– 50 Tri-extensions
– 100 Freddie Mecuries 4-count
Mosey to Pull UP bars
1 pull-up on your own to break in the new pullup bars

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Psalm 119:9,11

MOLESKIN:
Using Scripture to combat those areas where we as men need help

ANNOUNCEMENTS:
F3 Convergence at JUCO end of March-be there

“Are You With Me?”

THE SCENE: Awesome weather.
F3 WELCOME & DISCLAIMER: Done and done. 
WARM-O-RAMA:

  1. 10 Tempo Squat – 4ct, IC
  2. 10 Tempo Merkins – 4ct, IC
  3. 10 Windmills – 4ct, IC
  4. 10 Cherry Pickers – 4 ct, IC
  5. Mosey to Playground

THA-THANG:

7s @ Playground: Pullups + Burpees=7. 1 Pullup+6 Burpees, 2 Pullups+5 Burpees, etc. (Still lose count at the tipping point: 3 Pullups + 4 Burpees, 4 Pullups + 3 Burpees!)

Brick Work @ Toy Box (until we get a proper name for all our equipment near the Recruiting Offices – CMUs, Cut Utility Poles, Tractor Tires, Concrete Boxes, Pull-up [some assembly required]:

  • One at a time, each PAX will Farmer Carry 2 CMUs (pinch grip) from Toy Box to parking lot curb. This will establish the time/# reps for each exercise. Everyone else rotates through these exercises:
    • Curls (vary grips – inside, outside, etc)
    • Single Arm Bent Over Row (alternating 10 each side)
    • Kettle Bell Swing
    • Thrusters (cuz we can’t get enough of these!)
    • Squat (vary stances – feet together, regular, wide sumo, etc)
    • Single Leg Dead Lift (alternating 10 each side)
    • Burpees
    • For variety, we threw in some Tricep Extensions, Calf Raises, or PAX choice
  • At time, Mosey back to Shovel Flag

MARY:
After all that BRICKWORK, PAX Choice yielded 10 Windmills + 10 Cherry Pickers with a lot of moaning and groaning, and a last minute mad rush of Flutter Kicks, Hello Dolly, and Freddy Mercury.

COUNT-OFF & NAME-O-RAMA
Fantastic 4+1: Erector, Kickflip, Whipper, Snaggletooth and Jesus.

CIRCLE OF TRUST/BOM: “Are You With Me?”
I’ve shared a prayer request with some of the PAX earlier in the week that I’ve had a few stupid moments in the last month (more than usual in quick succession): blow-up anger that terrified my family, open-mouth-insert-foot conversation with wife. I knew something was wrong and that I needed help. Since then, I’ve been able to see a counselor that has proved to be very fruitful and helpful to me. I came away with a question that is vital for marriage. What each partner wants to know is: “Are you with me?” In the midst of pain and fear, anxiety and sin, triggers and rush, each of us needs to know that the answer to this question is, “Yes. I am with you. I am for you.” When I get derailed, lose focus, or forget my priorities, I need to be asked, “Are you with me?” And when I feel scared or anxious, and I ask the question, I’ll need to be convinced that the answer is “Yes.”

With a little distance from Christmas, we may still remember this verse in the gospel of Matthew 1:23, quoted from the prophecy of Isaiah 7:14 – “The virgin will conceive and give birth to a son, and they will call him Immanuel (which means ‘God with us’).”

Because of Jesus (Emmanuel), whenever we ask God, “Are you with me?” the answer is forever “Yes. I am with you. I am for you.” Ask Him. (Rom 8:31-39)

MOLESKIN:
This is why Jesus came – that we might be reconciled to God, adopted as sons. (Rom 5, Rom 8) He is a Friend who sticks “closer than a brother.”(Prov 18:24) He teaches us “how deep the Father’s love for us.” (I Jn 3:1) He fulfills God’s promise, “I will never leave nor forsake you.” (Deut 31:6, Heb 13:5) How important it is for us to ask the question of God – so that we are reminded afresh of His answer: “Yes. I am with you. I am for you.” This is the good news for us. This is the gospel.

Prayed for Rocket’s mom, Spotter’s mom, and people affected by tornadoes in Middle Tennessee.

ANNOUNCEMENTS:
Collecting snacks for Wesley House on Friday March 6, Convergence at JUCO on Sat, March 28, Hardship Hill on Sat, May 2

A.K.A.

THE SCENE:   Mid-50s.  Rainy, thundery, lightningy.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
Seal claps x 10 IC
Knee Tap Merkins x 10 IC
Tempo Squats x 10 IC
Lunge Runners x 10 each leg IC
Projectivator x 10 IC

THA THANG:
Dodge the lightning and head to cover under the senior center veranda.

Last week, Erector started a ridiculously hard pyramid workout.  We didn’t even get halfway through….  Time to pick-up where we left off…at lunges (i.e. Round 6 of the pyramid).  Instead of running a lap between Rounds (Erector’s plan), we’ll bear crawl the length of the veranda.

The pyramid was;
20 Merkins
20 Squats
20 Mountain Climbers
20 Flutter Kicks
20 Diamond Merkins
20 Lunge
20 Burpees
20 Freddy Mercury

We finished 7 more rounds – 800 reps and a bunch of bear crawls.  180 burpees between the three of us (Yeeeessss, Mermaid….we will log them….) 

MARY:
Hillbillies
Hello Dollies
BBS
Sleeping Hillbillies

COUNT-OFF & NAME-O-RAMA
3 HIMs

CIRCLE OF TRUST/BOM:

Early in the biblical story of Daniel, the nation of Babylon besieges Jerusalem – plundering the Temple of God and kidnapping some of the noble families.  Among the captives brought back to Babylon were Daniel and his three friends; Hananiah, Mishael, and Azariah.  Once in captivity, they were given new names to conform to the culture; Belteshazzar, Shadrach, Meshach, and Abednego – and placed into service of Babylon’s King Nebuchadnezzar.

Two years later, Nebuchadnezzar had a nightmare and issued a threat to his sorcerers and counselors (whom Daniel/Belteshazzar was then among), “Tell me what my dream was and what it means – or you’ll be torn limb from limb and your houses destroyed…”  Picking up in Daniel 2:17-18, “Then Daniel went home and told his friends Hananiah, Mishael, and Azariah what had happened. He urged them to ask the God of heaven to show them his mercy by telling them the secret, so they would not be executed along with the other wise men of Babylon.”  When he was in trouble and needed true friends to pray with him, Daniel found the three men whom he knew like none other.  He had a history with these men, and he called them by names that few others in Babylon knew them as; Hananiah, Mishael, and Azariah.

Some of our F3 culture is, admittedly, peculiar – like calling each other by nicknames.  But I love it.  That nickname marks you in a distinctive way, and those who identify you by your alias know you as few others do.  We know you as a man who is willing to time-and-again slide from his warm bed to better himself and his friends.  We don’t care about your career, your education, your stuff – or your mistakes, your history, your insecurities… Instead, we value your authenticity, your humility, and your determination to get better in all facets of life.  Your vulnerability during a Word impresses us more than your physical intensity during the Q.  We know you as few others do.  

In the gloom, the relationships are as exceptional as the names are unique.  I know that men named Erector and Snaggletooth will get out of bed and do burpees with me in the lightning and pouring rain.  Men named Mailbox and Rocket challenge me to be the best version of myself that I can be – physically, relationally, spiritually.  Men named Samaritan, Slappy, and Guardrail pray for my family and pray that I will be more like Christ each day.  Those men all know that KickFlip is praying for their vitality and he has their back during any trouble that may come their way.  If help is needed, I hope I’m at the top of their call lists.

Out here, you are known in a unique way – which is why you are known by a different name.

MOLESKIN:

Don’t blame me…blame Erector!

Prayers for Rocket and his mother, for Spotter/Gump and their mother, for the health of each other’s families, for each other’s patience

Hat tip to Brad Raby

ANNOUNCEMENTS:

Be Bold & Juicy- Make the Best Use of the Time!

THE SCENE: 36°F and gloomy but about to be BOLD and JUICY!
F3 WELCOME & DISCLAIMER – Administered + Cell Phone Check (will actually be used for music during Mary… read to the end to find out)
WARM-O-RAMA:

Standard
LBACF & R IC x 5ea
Tempo Squat IC x 5
Tempo Merkin IC x 5
Werewolf OYO x 5
Burpee OYO x 5
Imperial Walker IC x 5

Bold & Juicy
Hummingbird Wings (really fast LBACF & R) – IC x 5ea
Squat Jumps OYO x 5
Diamond Merkins IC x 5
Tennessee Rocking Chair IC x 5
Flying Squirrel OYO x 5
Squat Walking Rockette IC x 5

Calf raises x 25

THA-THANG:
Falling Indian Run (count to 3, do burpees off to the side of the line until the rear of the line reaches you and then fall in) to the Coupon Pile and then over to Freshman Hill. Partner Up and do the following:

DORA on Freshman Hill Round 1 Round 2 Round 3 Round 4
Length 4 minutes 3 minutes 4 minutes 4 minutes
Rest 1 minute 1 minute 1 minute 1 minute
Bottom of Hill Squats Goblet

Squats

 Squat

Thrusters

 Heavy

American

Hammers
Up Hill Run Bernie Bear Crawl Run
Top of Hill 5x Merkins 5x Jumping

Spiders

 5x Burpees 5 x 4-ct

Flutter Kicks
  • Q called recover and return CMUs to coupon pile, doing a wall sit until the all PAX at on the wall. Guardrail for *SOME STRANGE REASON* did a quicker than normal 10-count.
  • Black Snake back to the AO.

MARY:
All PAX got in a tight circle while the Q explained what “Thunderstruck” meant and how we were going to modify it to be BOLD & JUICY

Exicon explanation of Thunderstruck: “Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away.”

BOLD & JUICY “Thunderstruck” modification:

Start the song with pickle pounders.
When they start saying “thunder” go into plank and do 1 merkin every time it’s said.
Hold plank until at the end of the first verse when he says “thunderstruck.”
For the rest of the song when he says “thunderstruck” do 1 burpee.
After the first thunderstruck, the Q led the following changes to exercises at certain points in the song:
BBS until the first “shaking at the knees”, doing burpees as they say “thunderstruck”
Flutter kicks until the second “shaking at the knees”, doing burpees as they say “thunderstruck”
BBS until the last round of “thunderstruck” starts and do burpees until the end of the song.

PAX were exhausted and the Q *might* have gone over 1-minute on time (my plan even said I was 1-minute over but I was trying to be BOLD & JUICY with what I’d planned for the workout)

COUNT-OFF & NAME-O-RAMA
21 PAX (2 left early + 19 pictured + 1 Pool Boy behind the camera)

CIRCLE OF TRUST/BOM:
Last week in the JUCO GroupMe @Curveball posted a photo of this beer and asked “Side business @Pool Boy?”. The next comment about the subtext of the IPA from @Anchorman made me decide to absolutely include it in my BOM: “Bold and Juicy”!!!!

I was already thinking about the following passage, but with Leap Day tomorrow (2-29) that we ought to be BOLD and JUICY. What does this mean? Let’s look at Ephesians 5:15-18 to find out what I’m thinking Scripture says:

15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil. 17 Therefore do not be foolish, but understand what the will of the Lord is. 18 And do not get drunk with wine, for that is debauchery, but be filled with the Spirit,

This passage calls us to be BOLD by walking carefully and making the best use of the time and to be JUICY by drawing people in through understanding what the Lord’s will is and by being filled with the Spirit and not wine [or Pool Boy beer!].

Ways PAX can be BOLD: Sign up for course or a test you need to take (educationally or professionally), train for a marathon, trying to be a HIM day in and day out, have “the talk” with your son/daughter, confessing sin to your wife, serving at your church without being asked, talking to your neighbor who is clearly in need of a friend, and even sign up for your VQ / next Q!

When I think of being JUICY I’m reminded of what Jesus said in Matthew 5:13 – “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.” and what Paul said in Colossians 4:6 – Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. We’re called to live in such a way that people should constantly be drawn in to us because of how we’re different in living out our lives not for ourselves but for Christ. That we would emanate His love, grace, and be the aroma of life.

Ways PAX can be JUICY: Talk about Christ with your coworkers and seek to lift them up in prayer in their presence and on your knees when it’s just you and the Lord, immerse yourself in the Bible and let it pour into and out of your soul, spend time praying and fasting asking that God would give you more of a heart for the things He wants you to do, speaking with kindness and compassion to those in need because Christ is your Savior, listening to that one guy who nobody wants to listen to but you know God has put in your life to minister to and love and even as 1 Thessalonians 2:8 says “So, being affectionately desirous of you, we were ready to share with you not only the gospel of God but also our own selves, because you had become very dear to us”, and much more!

Remember, you only have one “today” as Ephesians 5:15-18 reminds us. Walk carefully. Be wise. Don’t get drunk but be BOLD and be JUICY!

MOLESKIN:
Prayer for Cheatsheet & his daughter, Spotter’s & Gump’s mom’s successful surgery & lymph node removal (prayer for no further cancer), prayer for Flashback’s son (lost 1-year old child last year and now has a new 4-month old baby), prayers for Jack, Commission’s friend.
ANNOUNCEMENTS:
TRUEbadours tomorrow at 7am at the Asylum on Leap Day 2/29

Pull-up bar install tomorrow from 8am at The Dog Pound

OTB Exploratory Workout next Friday, March 6 at Catholic High School led by Waxjob

Everything’s Heavy after 150 CMU Thrusters

THE SCENE: 30* with some dusting of snow, beautiful morning for some heavy work
F3 WELCOME & DISCLAIMER Yeppers
WARM-O-RAMA:
SSHx10, Hairy Rockettesx10, Windmillsx10, LBAC fwd/bck x15, Tempo Squatsx10
THA-THANG:
Mosey to the recruiting center.

1st Thang: Knockout the February F3 Knoxville challenge. 150 CMU Thrusters for time.

2nd Thang: A tabata circuit with 20sec on/10 sec rest. Perform 4 sets of an exercise before moving to the next. Stations were:

  1. 20lbs slam ball: Side throw into the wall, switch sides after each set.
  2. 30lbs Ruck Push-ups
  3. 30lbs Weighted sit-ups inside the big tire allowing for more ROM on the sit-up
  4. 50lbs Ammo Can single-arm rows, switch arm each set.
  5. 20lbs sledgehammer swings on the smaller tire, switch sides each set
  6. Small brick lateral and front raises
  7. 30lbs Single-arm DB snatch, switch sides each set
  8. 60lbs Sandbag over the shoulder toss

We had time for everyone to get in one full circuit with 4 sets of each exercise.

Moseyed back to the shovel flag.

MARY:
Never heard of her.
COUNT-OFF & NAME-O-RAMA
4 HIMs, almost 3 until Snaggletooth came in on two wheels at the last second.
CIRCLE OF TRUST/BOM:
I shamelessly bragged on my Mom. She was diagnosed with a recurrence of breast cancer in January 2020 after being cancer free for 10+ years. When she first felt a lump she had it biopsied to see if it was cancerous. One of her good friends from church also had a lump and was awaiting results of a biopsy. My mom told me that during that time she prayed to God asking that if one of them had to have cancer, she wanted it to be her. My Mom knew that she could handle it, as she had already been through it once and her friend is younger and still has kids living at home. My Mom has never failed to impress me with both her faith and her love for those around her, but that statement really touched me. I’m hopeful that I can reflect that type of love for others in my day to day life.
MOLESKIN:
The 150 CMU thruster buy-in this morning definitely made the weights feel heavier. I’m thankful that the Army recruiting center has allowed us to use their toolbox (2 big tires, weighted ammo can, pull-up bar, etc) and thankful that Kickflip had the initiative to ask. Looking forward to some more Heavy Thursdays in my future.
ANNOUNCEMENTS:
Snacks for Wesley House. Convergence at JUCO on 3/28.