F3 Knoxville

Tag: Gibbler

Ice Cold AMRAP’S

THE SCENE: Clear and cold, around 22 degrees at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Get moving fast to get warm with 25 SSH on 4ct, 15 4ct Mtn Climbers, 20 Rocky Balboa then jog down to other end of parking lot, 20 Rocky Balboa on that end then back.  Tempo Merkins then mosey…
THA-THANG:
Mosey towards the overlook, tempo squats at stop sign to wait on 6, then finish mosey to overlook.  The deal up top is 4 one minute amrap’s. Lap around the circle after each minute.  AMRAP’s consisted of Merkins, Big Boys, Lunge, and Bobby Hurley’s

Mosey down to little everest.  4 one min amraps again at bottom, run up hill and back after each.  AMRAP’S consisted of Dry Docks, Freddy M’s, Man Makers, and Squats

Still some time so mosey to pavilion for one last bit of AMRAPS.  Alternate between 1 min amraps of table rows and wall sit.  Finished with 2 min amrap of LBC’s.

 

 

MARY:
No time
COUNT-OFF & NAME-O-RAMA
23 HIM’s
CIRCLE OF TRUST/BOM:
We honored what would have been my Dad’s 69th birthday.  Talked about the task we have of honoring our heavenly father every day.  That is why you’re here.  Also, challenged PAX to reach out and go a step deeper with their friendships.  Ask.

HIMship

THE SCENE: A clear, cool morning (a balmy 39°).  Absolutely designed for sharpening some iron.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 15
5 merkins
5 tempo merkins (4 ct)
5 tempo merkins (8 ct)
Little baby arm circles 10 forward, 10 back
Imperial walker x 10
5 squats
5 tempo squats (4 ct)
5 tempo squats (8 ct)
5 cherry pickers

THA-THANG:
Long mozey to playground parking lot
At every other light:

  • 5 star jacks
  • 5 dive bombers
  • 5 v-ups

One car, one truck.  Everybody does 3 rounds.
Pull the vehicle from Point A to Point B, then push it back.  During each round, perform the following while not engaged on a vehicle:

  • Round 1 – BBS
  • Round 2 – Swerkins (Wide-arm side to side merkins)
  • Round 3 – Jump Squats

Very short mozey to playground.

  • 5 World’s Greatest Merkins
  • 10 Burpees
  • 15 Pull-ups
  • 20 Flutter kicks (4 ct)
  • 25 Inclined merkins
  • 30 dips
  • Run across the field and back
  • Rinse. Lather. Repeat.

Indian run back to AO.

MARY:
Side crunches x 15 each side
25 American hammers (4 ct)

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

There was a recent post among the leadership about the language we in F3 use. We throw out terms without considering their actual meaning. We talk about servant leadership and no man left behind and leading by example. We say we’re making the HC and call each other HIMs. 12 HIMs took on the Gloom. 9 HIMs posted today. Etc. We say it with such commonality that it loses its meaning and you earn HIMship just by showing up to workouts. That’s not what F3 is about. That’s not what a HIM is. We need to adjust our culture so that being a HIM has meaning.

A HIM is defined as a high IMPACT man that is a DISRUPTOR who is COMMITTED to making FORCIBLE contact to STRONG EFFECT.

A few weeks ago, Tank asked for 3-5 guys to help him serve kids at the Wesley House for their fall festival. Out of approximately 250 active members, guys who post regularly, how many HIMs showed up? 1. Unfortunately, it wasn’t me either. Most of the time when there’s a service project it’s the same small group of men that make the HC to serve. There is a cultural change we need to make in F3 Knoxville. We need to be impactful. Disrupters. We need to commit to making forcible contact to strong effect. We need to EARN our HIMship.

To help, a new slack channel called service opportunities had been created to help us generate, plan, and execute opportunities to serve and impact our community.  Please join the channel and look back at the video from Steam about the service project that’s already been completed.

The Bible talks extensively about serving others.  Jesus, himself, speaks to serving our brothers and sisters.

Matthew 25:31-41

“When the Son of Man comes in his glory, and all the angels with him, he will sit on his glorious throne. All the nations will be gathered before him, and he will separate the people one from another as a shepherd separates the sheep from the goats. He will put the sheep on his right and the goats on his left.
“Then the King will say to those on his right, ‘Come, you who are blessed by my Father; take your inheritance, the kingdom prepared for you since the creation of the world. For I was hungry and you gave me something to eat, I was thirsty and you gave me something to drink, I was a stranger and you invited me in, I needed clothes and you clothed me, I was sick and you looked after me, I was in prison and you came to visit me.’
“Then the righteous will answer him, ‘Lord, when did we see you hungry and feed you, or thirsty and give you something to drink? When did we see you a stranger and invite you in, or needing clothes and clothe you? When did we see you sick or in prison and go to visit you?’
“The King will reply, ‘Truly I tell you, whatever you did for one of the least of these brothers and sisters of mine, you did for me.’
“Then he will say to those on his left, ‘Depart from me, you who are cursed, into the eternal fire prepared for the devil and his angels.

Our priorities are this: God first.  Family second.  Serving the Kingdom is a very close third.  I understand family obligations and that not everyone is able or even needed to show up at every project.  But if we aren’t helping people, if we aren’t serving our community, if we’re not advancing the Kingdom and giving glory to God, we’re not doing our job.  We’re failing.  Failing ourselves.  Failing F3.  Failing Him.  This is a call to action.  Answer the call.  Serve.  Be impactful.  Earn your HIMship.

SYITG

MOLESKIN:
Prayer requests:  Ribbed and wife, surgery scheduled Dec 14 in Cleveland; I-Beam’s friend recently diagnosed with lymphoma on top of other health issues
ANNOUNCEMENTS:
Coat drive
Gobbler Challenge next Thurs – I-Beam on Q

Thanks a Lot!

THE SCENE: Great morning for November.  55 degrees at circle up.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Started out with 10 4ct SSH Right Leg only then switch to Left Leg only.  20 regular SSH on 4ct.  Windmills x8 , Tempo Merkin x10, 8 Cherry pickers
THA-THANG:
CMUesday so grab a CMU…Perform 10 4ct OH Press, Curls, Right Arm Mowers, Left Arm Mowers, and LBC’s with CMU overhead then…

Mosey to Little Everest, Bernie up, 5 Burpees at the top…

Mosey to Cardiac, On way down 10 decline merkins at fist light pole, first bend, second bend, and bottom light pole.  On way back up do inclines instead.  Rinse and Repeat back to CMU’s.

 

MARY:
Back in time for a minute of Freddie Mercury’s
COUNT-OFF & NAME-O-RAMA
Psalms 69:13

Then I will praise God’s name with signing, and I will honor him with thanksgiving.

 

It’s easy to be negative and pass all that as going on as such.  Being positive is a mindset.  Get up every day and list 5 things you’re thankful for.

Nnggaaggygg

THE SCENE: Clear and just cool enough to make a wookie comfy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x25 IC
TN Rocking Chairs x15 IC
Tempo Squats x10 IC
Hindurkins x10 IC
Crabettes x15 IC
Cherry Pickers x5 IC
THA-THANG:
Mosey all around the park. For Halloween today, there are pairs of cards at intervals, face down. On one card is a Treat (exercise). The other says “Trick!”

Pax stays together. When arriving at a pair of cards, one PAX turns over one of the cards. If it’s a Treat, do the exercise and continue. If a Trick, mosey back to the previous station, repeat that exercise, then return and do the exercise and continue.

The Treats:
25 4-ct Monkey Humpers
25 4-ct Pickle Pounders (Repeated)
25 Merkins (Repeated)
Bear crawl across field
25 EZ-ups
25 4-ct Catalina Wine Mixers
15 Triple-Box-Jumps at the bleachers (3 jumps = 1 rep)
5 Hill Sprints (Probably should have been repeated…)
15 Embrace the Earth Burpees
25 Carolina Dry Docks (Repeated)
30 Big Boy Situps

Ended up with almost 3 miles.

MARY:
51x Flutter Kicks
15x Side Crunches each side
Cash out with Merkins for the last minute
COUNT-OFF & NAME-O-RAMA
Super-lucky 13 under a full Halloween moon. Welcome FNG Airwolf!
CIRCLE OF TRUST/BOM:
Of all the holidays of the year, the most overcommercialized/ignored true meaning (by percentage anyway) has to be All Saints Day. Halloween (All Hallows Eve) has completely taken over to the point that many don’t even know about All Saints Day, which was created to celebrate and honor all those saints who didn’t have their own feast days. Take some time tomorrow personally or with your family to read up on a saint (not necessarily just those recognized by the Catholic Church), either ancient or modern-day, thank God for their example, and be inspired.
Hebrews 12:1-2
Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.
MOLESKIN:
I was amazed by the luck of this group, only pulling three out of ten “Trick” cards…
ANNOUNCEMENTS:
Convergence and 5 year celebration at the Asylum Nov 7!

Back blast and use of worst metaphor in F3 History at BOM

THE SCENE: Low 50s, light rain, random dude sitting down with umbrella drinking coffee at top of AO…nice aroma every time we ran by.
F3 WELCOME & DISCLAIMER

I am worst than a nonprofessional , follow Covid guideline
WARM-O-RAMA:
SSH x 20, Arm Circles, Cherrypickers, Leg over leg stretch, Butterfly stretch ( Included Coach Dunn’s advice) Couple of yoga stretches

THA-THANG:
Ran to top of AO at Parks and Rec office area and did a circuit run between the end points of the Colosseum/overlook. Did a exercise at each stop point and then ran back to start point

Start point at Haslam monument

  • Squat x 20
  • Squat Jump x 20
  • Fire Hydrant x 20 ( 10 each side )

Mid-Point at center of overlook

  • Flutter Kick 4 count x 20
  • Hello Dolly 4 count x 20
  • LBS x 20

End-Point at stop sign at bottom of hill

  • Mountain Climber 4 count x 20
  • CDD x 20
  • Merkins x 20

Slow Mosey to base of Everest

2 sets of Break dance Merkins with run half way up Everest

Then…ran to Summit of Everest and then mosey to AO.

At AO

10 Burpies followed by 20 LBS

COUNT-OFF & NAME-O-RAMA
14 Pax got better today~ Pluto, Rainbow, Archie, Gibbler, Hands, Crab-legs, Code Brown, Cat Gut, Bunny, Kentucky, Fabio, Toll Bridge, Hot Tub, Matlock
CIRCLE OF TRUST/BOM:
Worst metaphor inF3 history…

Shared that as High Impact men we are often striving to be leaders in our families, church, work, and friend groups. You are working hard to both fit in AND to stand out. Working hard and stepping up to be a humble leader when called upon to do so… each of us is carrying a lot of strength as Hims, yet it may not be noticed as we live life as humble servants, yet when called to do so we step up and show our strength and stand out when called to do so.

Shared a story about how while driving home from our vacation yesterday my son had noticed and commented on seeing an El Camino driving in our neighborhood.

Shared that as HIMs sometimes we are like an El Camino… We may look simple, fit in, and appear to be a regular person or Sad Clown at first glance. Like looking at an El Camino from the front …Heck it looks like a car!

Yet each of us has strength and power that through our humility is not apparent at the first head on glance.  Our strength, power and influence as a HIM is seen after getting the full picture of each of us as a man. Much like an El Camino has the strength to haul almost 1,500 lbs in the back and in many models  a high performance engine making it a true muscle car! We each can look like an average man from the front, yet as we strive to be HIMS we have the extra strength in the back that you might not see at first.

So strive to be like an El Camino … humble, car like, and unassuming at first glance, yet strong, capable of carrying a heavy weight, and a high performance HIM who is a servant to others.

EDIT: Added this link after initial post of back blast – Today is the anniversary of the introduction of the El Camino… I had no idea this was the case when I planned the Q last night!

https://www.history.com/this-day-in-history/chevrolet-introduces-the-el-camino

MOLESKIN:
Closed with this verse from Thessalonians 5:14

” And we urge you, brothers, admonish the idle, encourage the fainthearted, help the weak, be patient with them all”
ANNOUNCEMENTS:
Reminded everyone of the Convergence & 3rd F at Bomb Shelter tomorrow morning