F3 Knoxville

Tag: Erector

You Get What You Put In…

THE SCENE: It was an invigorating 30 degrees, but it was dry!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH in cadence x25
Imperial Walkers in cadence x25
Spiderman Merkins in cadence x6
Cherry Pickers in cadence x7
Squats in cadence x20
BBS OYO x20
Burpees OYO x10
SSH in cadence x25

THA-THANG:
Mosey to the back lot for partner sets

  • 100 Merkins (P1 does 10 while P2 holds plank; 100 total for the group)
  • 100 BBS (P1 does 10 while P2 holds 6″ ; 100 total for the group)

100 Squats (P1 does 10 while P2 holds Al Gore; 100 total for the group)

Mosey to the Coupon Pile for Dealer’s Choice w/ a Jail Break for fun

  • American Hammers in cadence x 10
  • KB swings in cadence x 10
  • Thrusters x 10
  • Curls x 20
  • Picture Hangers x 10 each side

Mosey up the stairs for one last partner set

  • 20 Pull Ups (P1 does 5 while P2 holds plank; 20 total for the group

Mosey down Sophomore Hill to the lot below for The BEAST

  • 6 stops for 6 reps Merkins, LBCs, Squats, Spiderman Merkins, American Hammers, and Burpees

MARY:
Mosey to COT w/ a few Karaokes, Lunges, High Knees, High Heels and some core work

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:
We are blessed to have some really great HIMS and leaders in our group. You gentlemen challenge me to be a better man and to hold myself to a higher standard.
Sometimes I fail miserably… I will leave here hyped up about being a better husband, father, neighbor, or friend. Listening and being patient, etc… And then can’t get my family out of the house without losing my cool.

I feel ashamed… but I believe it’s part of the process. We can’t beat ourselves up over it. We can’t control our thoughts, and truthfully sometimes mine are pretty awful…

We can control what we feed our minds, who we decide to surround ourselves with, and who or what we strive to be professionally, personally, and spiritually.

Thank you for putting in the work and continuing to challenge me and each other!

2 Corinthians 4:8-9
We are afflicted in every way, but not crushed; perplexed, but not driven to despair; persecuted, but not forsaken; struck down, but not destroyed
MOLESKIN:

ANNOUNCEMENTS:
If I don’t see you next week, Merry Christmas Gentlemen!

HEAVY MATTERS OF IMPORTANCE

THE SCENE: 40s and Damp.
F3 WELCOME & DISCLAIMER💪
WARM-O-RAMA:
Cherry Pickers, Windmills, Tempo Squats, Tempo Merkins.
THA-THANG:
Mosey to Coupon Pile.

  • With Coupon, complete 30 Curls, 30 Shoulder Raises, 30 Tricep Extensions, 30 Shoulder Press.  Rifle Carry Coupon up and around large retaining wall.  Rinse and Repeat decreasing reps by 5 each round down to 15 as the last round.
  • With Coupon, complete 25 Squats, 25 Wood Choppers, 25 Coupon Swings, 25 Lunges.  Rifle Carry Coupon up and around large retaining wall.  Rinse and Repeat deceasing reps by 5 each round down to 15 as the last round.
  • Mosey to Large Parking Lot: 2 Rounds of Jelly Arms/Chest, 1 Round of Jelly Legs

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
11 Strong (6 Bootcampers, 5 Rushers)
CIRCLE OF TRUST/BOM:

“Only one life, ’twill soon be past, only what’s done for Christ will last”.  – C.T. Studd 

Life is short.  Concentrate on things that have eternal impact and value!

MOLESKIN:
N/A
ANNOUNCEMENTS:
N/A

Leadership – Completing Various Projects

THE SCENE: 32F. COLD but great workout weather.
F3 WELCOME & DISCLAIMER + COVID: Administered (Full F3 Disclaimer link cited)
WARM-O-RAMA:
Windmill x 7 IC
Moroccan Night Club x 10 IC
Water Wheel x 7 IC
Spider Man w/reach x 5 ea OYO
Seal Clap Squat x 7 IC
Calf raises x 10 IC
The warmup ended up a Dealer’s Choice… and an exercise happened that has never happened during a Pool Boy Q before… and probably never will happen again. If you want to know what it was, you can ask The Project AO-Q – but it shall be known to YHC as “Voldemorts” henceforth.

THA-THANG:
Mosey to Courtyard
Sets of 11’s + Hold until the 6 is up:
1. Step-ups (1 step-up = 1 rep) / Incline merkins + Hold a Pickle Pointer (Glute Bridge)
2. Squats / Dips + Alternating Side Plank Switch every 10 seconds(Slappy started with Dips – they were harder near the end for sure!)

Mosey to the CMU Pile for 7’s
1. Blockees / Heavy Freddies (Pickle Pointer Hold for the 6)
2. Thrusters / CMU LBC’s (“not an LBC” mumblechatter) (Side Plank Hold for the 6 aka YHC)

Round 3 was planned but skipped because we needed to move to the 3rd thing (not to mention the Q was gasping for air)
Started walking (not a mosey) and the Q asked for an exercise we could do while walking – Lunges to the curb + Rocky Balboa as an intermediate way to still exercise and catch our breaths

Mosey to the traffic light. Wait on light to change we did an exercise (I think squats?)

Mosey across Oak Ridge Turnpike. Press next walk arrow and we did another exercise (also dealer’s choice but YHC did not remember)

Fast mosey to ORHS Tennis courts.
Across the tennis court (aka the direction not running into the net):
Bear Crawl from to next line – 1 x Werewolf – Crawl Bear Back to first line, 1 Squat, repeat to 2nd line all the way through the 4th line. Brief rest, repeat

Suicides (using the same lines) to end the workout x 3
60 seconds rest so we can really go hard

Went about 30 seconds over on the Q but got a great burn at the end!

MARY:
Negative, ghost rider.

COUNT-OFF & NAME-O-RAMA
Done – 7 PAX including 1 rucker (Kick-Flip!)

CIRCLE OF TRUST/BOM:
F3 is about leadership – I want to talk about some aspects of leadership this morning.
I want to introduce you to or remind you of some F3 terms about leadership that we all should be looking to put into practice (even as those who in the Church would aspire to become a pastor or deacon would fit the higher qualifications in the Word of God for those positions)
1. Leadership is about stepping up
43 feet  – Building a Leadership Road forty-three feet ahead of the people driving on it.

2. Bad leadership is better than no leadership
ClusterQ An abomination of a Q that elevates the self-confidence of all other PAX in attendance, thereby convincing PAX on the fence that they couldn’t possibly do worse than THAT guy, leading to an influx in Q signups.

3. Leading well is making it about others – some F3 terms to put together how we assemble a Q that makes it about others
Brick – A singular positive Habit that is Advantageous to the individual or others.
Bricklaying – The joining of Bricks into a Routine.
Routine – A conjunction of Bricks that forms a Guardrail.
Guardrails – Foundational precepts that protect and Incentivize Acceleration to Advantage.
F3 workouts aren’t designed to showcase the Q. They’re about the PAX. We want to challenge, encourage, and help them become HIMs not just Sad Clowns who have been EH’d or even regular “PAX”

4. Leading well is about leading by example – being prepared AND being willing to and seeking to delegate responsibility.
80/1 Rule: The Q’s Delegation of every Task that a Team Member can do 80% as well as he can, except that 1% that absolutely and positively must be done by him.

I want to leave you with one (of I’m sure the many you and I both could cite) verses to inspire you to step up, lead, lead well, and lead by example:

1 Corinthians 11:1 – Be imitators of me, as I am of Christ.

MOLESKIN:
Prayed for Kick-flip’s family, wife, and children as they both grieve and rejoice today, December 15th. Praise for Ribbed’s M’s surgery going well and prayer for healing and relief of pain as the recovery continues.

ANNOUNCEMENTS:
Lots of Q spots open at #the-project and of course other F3 Knoxville locations. Step up to lead, strive to lead well, and keep trying when you fail as you trust God to work more than all the planning in the world can do!

Uncle Booster’s 12 Days of Christmas

THE SCENE: 35 and beautiful in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Cherry Pickers (IC) 4 CT X 10
  • Tempo Squats (IC) 4 CT X 10
  • Hand Release Merkins X 10
  • Side Straddle Hops (IC) X 20
  • Tennessee Rocking Horse X 10
  • Mosey to the Large Parking Lot

THA-THANG:

12 days of Christmas

We do ascending exercises, with 60 yard runs down & 60 yards back each day.

  • 1st day of Christmas     Burpee
  • 2nd day of Christmas:    Shoulder Taps (4ct)
  • 3rd day of Christmas:    Box Cutters (4ct)
  • 4th day of Christmas:    Jump Squats
  • 5th day of Christmas:    Hand Release Merkins
  • 6th day of Christmas:    Hello Dollys (4ct)
  • 7th day of Christmas:    Smurf Jacks (4ct)
  • 8th day of Christmas:    Carolina Dry Docks
  • 9th day of Christmas:    Flutter Kicks (4ct)
  • 10th day of Christmas:  Squats (4ct)
  • 11th day of Christmas:   Diamond Merkins
  • 12th day of Christmas:  Burpees

Ascending Squats

Lunge, Lunge – 1 Squat

Lunge, Lunch – 2 Squats

Etc…up to 15 squats

100 Calf Raises

MARY: Part of the Q
COUNT-OFF & NAME-O-RAMA

16 enjoyed the fun…Betty, Butter Knife, Commission, Erector, Hound Dog, Judge Judy, Kenjo, Kick-Flip, Mailbox, Pool Boy, Ralph, Spotter, Survivor, Wanderer, Wheelchair & Booster

MoleSkin

This Q was borrowed (and tweaked a bit) from Charmin’s Q at the Quacken on Wednesday

CIRCLE OF TRUST/BOM:

“Joy to the world, the Lord is come, let earth receive her King.” – “Joy to the World”

“Peace on earth will come to stay, when we live Christmas every day.” — Helen Steiner Rice

“Remembrance, like a candle, burns brightest at Christmastime.” — Charles Dickens

“It’s not how much we give, but how much love we put into giving.” — Mother Theresa

“Your children need your presence more than your presents.” — Jesse Jackson

“The way you spend Christmas is far more important than how much.” — Henry David Thoreau

“Christmas is the season for kindling the fire of hospitality.” – Washington Irving

“What is Christmas? It is tenderness for the past, courage for the present, hope for the future.” – Agnes M. Pahro

“May your hearth be warm, your holidays grand, and your heart held gently in the good Lord’s hand.” — Unknown

“Thanks be unto God for his unspeakable Gift.” – 2 Corinthians 9:15

ANNOUNCEMENTS:
Sign up to Q/VQ/Co-Q

No Christmas Workout

Created in His image

THE SCENE: 30s and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
The Projectivator from 10, 10 Imperial walker, 10 harry Rockettes, 10 tempo squats, 15 Moroccan night club, 10 tempo Merkins
THA-THANG:
Mosey to the Recruitment Center and grab a block. 4 corners style workout. Carry your block as you go.

Corner 1

  • 20 curls
  • 20 rows
  • 20 tricep extensions
  • 20 overhead presses

Corner 2

  • 20 Merkins
  • 20 thrusters
  • 20 heavy Freddie’s (2-ct)
  • 20 heavy flutter kicks (2-ct)

Corner 3

  • 10 staggered right block merkins
  • 10 staggered left block merkins
  • 20 squats
  • 20 lunges (total)

Corner 4

  • 20 blockees

Repeat AMRAP

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

5 got stronger this morning.

CIRCLE OF TRUST/BOM:
In the beginning God created the heavens and the earth. The earth was formless and void, and darkness was over the surface of the deep, and the Spirit of God was moving over the surface of the waters. Then God said, “Let there be light”; and there was light. Genesis 1:1‭-‬3 NASB1995 

Then God said, “Let Us make man in Our image, according to Our likeness; and let them rule over the fish of the sea and over the birds of the sky and over the cattle and over all the earth, and over every creeping thing that creeps on the earth.” Genesis 1:26 NASB1995 

If you want to be reminded about how small we truly are, read the creation account in Genesis. God made mankind in His own image. Some times we may try to twist that around and make God out to be who we want Him to be. The fact is that He created us. We need to take our place at His feet, be obedient to His will, and submissive to His word.