Finger Food – Page 2 – F3 Knoxville

Shamrock – Just 10 more merkins

June 10, 2021 Anchorman

THE SCENE: Muggy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Tie Fighters x10 both directions

Side Straddle hop (IC) 4 CT x 20

Cherry Pickers 5

10 Merkins

Richard Simmons butt blasters

10 Merkins

THA-THANG:

Mosey to parking lot

Battle buddy

1 man runs to pull up bars to complete up to 10 then run back to partner who is doing BBS (If rain wall squats / 10 BBS)

Go until each person completes 3 rounds

To the CMU pile

1 man does flutter kicks while the other does 25 bench press – switch / 4 rounds for a total of 100 reps per person

Then…

1 man does calf raises while the other does 25 curls – switch / 4 rounds for a total of 100 reps per person

After this we ran all around campus stopping for 10 merkins about 8-10 times.

MARY:

Merkins, Monkey Humpers and Snow Angels

COUNT-OFF & NAME-O-RAMA
13 including 1 FNG Chicken Hawk

Finger Food, Nature Boy, Osteen, Dumpster Dive, Tailhook, Jitters, Mermaid, Curveball, Waxjob, Chicken Hawk, Betty, Pickle Lock, Anchorman
CIRCLE OF TRUST/BOM:

Continuing what CheatSheet talked about last week…

Quit living as if the purpose of life is to arrive safely at death. Live like today is the 1st day and the last day of your life. – Chase the Lion

Why is it so tempting to control our own lives? We are told to worry about money, our status, success, our retirement. I think about when I’m on my death bed, will I be pleased with how comfortable I made myself and my family in life. Or will I regret not taking more chances? Will I regret not giving up more of my time and resources for others. Jesus demonstrated pouring out his life for us. I think he is the ultimate example of chasing the lion.

MOLESKIN:

ANNOUNCEMENTS:

Learning more about Dolphins & Daffodils

June 9, 2021 5K

THE SCENE: Very nice
WARM-O-RAMA:

SSH

Crunchy Frog

Tempo Squat

Tempo Merkin

Freddy Mercuries

Windmill

THA-THANG:

Mosey to the Courtyard, picking up a CMU baby along the way – making sure it didn’t touch the ground the entire workout and passed around to everybody to love on it.

4 Corners to some Tunes

First Round 10, 20, 30, and 40 Merkins

Second Round 10, 20, 30, and 40 4-count Mountain Climbers

Third Round 10, 20, 30, and 40 Monkey Humpers

Fourth Round 10, 20, 30, and 40 LBCs

Fifth Round 10, 20, 30 flutter kicks (time)

Periodically taking a break and doing squats during “Thunder” by Imagine Dragon

MARY:

Hello Dolly

Big Boys

MOLESKIN:

Part 2 of Missionality in the life of the High Impact Man

Missionality is Service in the High Impact Zone. To Live Right, a HIM must exert the majority of his efforts to Serve within his personal HIZ, the boundaries of which are defined by his Mission.

Mission is the course of action taken to achieve an articulated Purpose. The course of action is comprised of the individual Tasks the HIM undertakes to bring his Purpose into fruition. These Tasks are not random, but are the outgrowth of the Skills for which he is most suited, the things that he does with the most ease and familiarity and constantly improves through Practice.

Building on Kickflip’s message about the Dolphin, The Daffodil represents the people-category that a man is born to Serve with his Dolphin. Like the Dolphin, a man’s Daffodil is a matter of hard-wiring. There are men who continue to coach soccer even after their kids have stopped playing. It took me awhile, but my Daffodil is engaging, collaborating, and helping veterans in their post-military career. Each one of us has both a Dolphin ability and Daffodil passion. The HIM loves all of mankind equally, except for his Daffodil. He loves his Daffodil more, because that is who he was born to Serve.

Part 3 on Friday!

WHAT’S IN A NAME?

June 7, 2021 Judge Judy

THE SCENE: Humid
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Cherry Pickers, Windmills, LBACF, LBACB, Tempo Merkins, LBCs, Tempo Squats
THA-THANG:
Mosey to MRSA field Sideline.

17 Prisoner Squats, Recovery Run (RR) to other side and back
100 High Knees, RR
17 Werkins, RR
120 Flutter Kicks, RR
17 Star Crunches, RR
130 Mountain Climbers, RR
17 CDDs, RR
140 SSH, RR
17 Iron Mikes, RR
10 BBS, RR
7 Burpees, RR

Mosey to Stadium Concrete Bleachers: EMOM – 5 Box Jumps, 10 Squats, 10 Merkins (Rinse and Repeat for 10 Rounds)

Mosey to Playground: EMOM – 5 Pull-ups, 10 Dips, 10 Iron Mikes (Rinse and Repeat for 10 Rounds)

Mosey back to MRSA Field – Four Cones set up like a baseball diamond. PAX line up in Plank while one PAX runs around the “bases” and performs exercises while PAX remain in plank. One time through the “lineup.” Lineup had to modify after a few runners to switching between Plank and Al Gore each time the runner reached a different base.

MARY:
Box Cutters, Flutter Kicks, LBCs
COUNT-OFF & NAME-O-RAMA
6 Strong
CIRCLE OF TRUST/BOM:
God has many names in the Bible but “Sky Q” and “Big Man Upstairs” aren’t in that list. Despite popular culture, nowhere in the Bible is God described as Santa Claus or the like. Be careful with giving God names. When we refer to God with names like these, there is a tendency to dumb Him down and make Him easier to sin against. Proverbs 1:7 states the beginning of wisdom is the fear of the Lord. That “fear” includes a zealous reverence for His name.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Off the Chain coming up.

Endeavor Exicon

May 26, 2021 Hoopty

THE SCENE: High 50’s/Low 60″s, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockette’s, Deep squats, Mountain climbers, Alternating mountain climbers, Plank jax, Baby arm circles, Reverse baby arm circles, Slow neck rolls
THA-THANG:
Diving into the rolodex of the F3 Exicon. Q named off a “deep cut” exercise found in the F3 exicon and called out a PAX to demonstrate the exercise. If the PAX performed it correctly, they took the Q for that exercise and called out the number of reps. If performed incorrectly, the original Q led the correct iteration of said exercise for a certain number of reps. Fun was had by most!

The following exercises were attempted w/ a side of laughter (in no particular order, see Exicon for descriptions):

Air Drama
Apple Turnover (YUM!)
Alphabet (or ABCs)
Australian Snow Angels
Bobby Hurley
Booyah! Merkin (air fist pound, instead of shoulder tap)
Captain Morgan
Escalator (did not perform, time constraint)
Goofball
Hatching Butterfly
Howling Monkeys (a favorite)
Little Mermaid
Merkin Jax
Jumping Bean Squats
Pretzel Stick
Prime Time Merkin
Protractor
Rockette Hillbillies
Vacuum Cleaners (DNP, time constraint)
Welsh Dragons (DNP, time constraint)
Zebra Butt-Kicks

MARY:
DNP
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG (name TBD, previously Captain Obvious but need to re-name due to duplicate in F3 Knoxville)
CIRCLE OF TRUST/BOM:
Please check out WiRE Strength in Numbers: Men Are Waiting Devotional series through the Bible app.

With Whom Do You Gather? If we are followers of Jesus, we must take the time to gather with other brothers in Christ. God designed the Church this way for the Holy Spirit to flow from one to another in these instances. Isolation is not the answer. “For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up.” Ecclesiastes 4:10 “You see, God the Holy Spirit dwells within each follower of Jesus.” John 14:17

Take the time to connect with a FNG. The brotherhood of Christ is a powerful force. We never know how a kind word, working out with someone for the first time in a long time, battling through sweat in the gloom etc. can inspire and affect a fellow brother in Christ!

MOLESKIN:
Prayers for F3 Nation, Cheatsheet’s family, racism/division, Jinxy’s family, Pom-pom’s marriage/honeymoon, all our F3 brother’s!

Undignified

May 26, 2021 Guardrail

THA-THANG:
Warm up across the parking lot at 50% and 75%, then Duck Walk to the Duck Pond.

20 Guardrail hops, hold a plank for the 6 and then line up in 2 lines for double black snake.

We arrived the newest parking lot did Skipping Bernie Karaoke in one direction and frog jumping, boo boo bear, crab walks in the other direction.

Mosey to a pit we’ve always skipped where we found 6 balls with numbers and 6 exercises. Putting the two togehter we did star jacks, peter parker merkins, crabby pickles, and other things that made us look silly.

Mosey to a brick bench for some step ups and monkey humpers.

CIRCLE OF TRUST/BOM:
Today’s exercises were selected with the criteria of looking ridiculous. It worked, well done. We don’t hesitate to look undignified out here. We do monkey humpers and skip and karaoke and overall look nuts.

It makes me think of King David’s second act as king. He kicks some sweaty Philistine butt and then brings the Ark back to Jerusalem. And he is so filled with the joy of the Lord he finds himself dancing in a linen ephod. After his first wife gives him a hard time about how ridiculous he looked, he made it clear some things are worth cashing in our chips.

If you get a chance to stand for the name of Jesus Christ, do not give in to fear or worry about what you look like.

“I will celebrate before the Lord. I will become even more undignified than this, and I will be humiliated in my own eyes.”
2 Samuel 6:21‭b-‬22a NIV

And I will be undignified
And I will praise the Lord my God with all my might
And I will leave my pride behind
And I will praise the Lord my God with all my life
Everything on the altar now
I won’t hold back, I won’t hold out
I don’t care what the world may say
I’m abandoned to reckless praise
Oh my soul, will not bow to the fear
Oh I will not bow
MOLESKIN:
Take some time today to worship along with my Irish friends in an undignified way.