F3 Knoxville

Tag: Guardrail

Deck of Pain V

✔ THE SCENE: 75 and a little muggy

✔ F3 WELCOME & DISCLAIMER – check check 1 2 1 2.. is this thing on? Its free, we’re all crazy to be here at 5:30 and you should never let me lead a workout, you might die – but I’ll bring a cell phone just in case.  Iron sharpens iron. I miss and love the JUCO campus and all the HIMs at F3.  Great to be here even if Judge Judy coincidentally has a “work event” that prevents his attendance.. Slack whippings will ensue..

And when I come back for a JUCO visit I love to tour the campus.  What better way to tour the campus than with the “Deck of Pain” beatdown.  So thats what we did today.

Previous executions of the Deck of Pain:

  1. JUNE 19, 2019 https://f3knoxville.com/forgiving-the-deck-of-pain/
  2. JULY 1, 2019 https://f3knoxville.com/juco-deck-of-pain-second-installment/
  3. JULY 19, 2019 https://f3knoxville.com/deck-of-pain-iii/
  4. DECEMBER 13, 2019 https://f3knoxville.com/jailbreak-tour-emmanuel/

✔ WARM-O-RAMA:

  • 10 SSH
  • 5 burpees
  • 10 Cherry Pickers
  • 5 burpees
  • 10 Windmills
  • 5 Burpees
  • 10 Imperial Squat Walkers
  • 5 Burpees

The Thang:  The Fifth installation of the Deck of Pain

Each HIM takes a turn choosing one card from the 16 different exercise location cards.  The card is read outloud and once everyone hears and understands where and what it is then we ALL  Jailbreak sprint to that location and we all do the exercise.  When about the 3rd to the last person gets finished with the exercise then they start a 30 second count down. When 30 seconds is up, the next HIM chooses a card from the deck. And repeat until clock runs out.  Here are the cards:

  1. 2 Rec Center Stair assents with the CMU  (right next to the CMU pile)
  2. 30 Rec Center Pull-ups
  3. 50 CMU Curls (at the CMU Pile )
  4. 30 Lake Lunges (single count lunges at the lake)
  5. 30 Panther (top of Sophmore hill) Pickle Pounders
  6. Burpee Base Run ( 3 burpee per base on baseball diamond)
  7. 5 Stadium Hill Runs (on Success way)
  8. 30 Guard Rail Derkins (behind Maple Street)
  9. 3 Reverse Bear Crawl loop in front of ERC Building.
  10. Alternating Side straddles in Parking Lot 05 (go one full lot length – alternate on each row of stalls)
  11. Bernie two lengths of the Welcome Way Parking Lot (the biggest lot on campus).
  12. 40 CMU Push Presses (by CMU pile)
  13. Art Center Burpee Broad Jumps (2 lengths)
  14. 30 Brick Dips (@ low brick wall)
  15. 1 Inner Sanctum Bear Crawl Loop
  16. 10 Maintenance Hand Stand push ups

Today we drew cards: 12, 16, 8, 7, 13, 15, 9, 2

Total exhaustion was had by all.  🙂

MARY:  Who needs Mary?

CIRCLE OF TRUST/BOM:

2 Kings 6:15 is becoming one of my favorite verses.  Read and paraphrased it a little and reminded men to not be afraid – God is on our side…

https://www.biblegateway.com/passage/?search=2+kings+6%3A8-17&version=NIV

Now the king of Aram was at war with Israel. After conferring with his officers, he said, “I will set up my camp in such and such a place.”

9 The man of God sent word to the king of Israel: “Beware of passing that place, because the Arameans are going down there.” 10 So the king of Israel checked on the place indicated by the man of God. Time and again Elisha warned the king, so that he was on his guard in such places.

11 This enraged the king of Aram. He summoned his officers and demanded of them, “Tell me! Which of us is on the side of the king of Israel?”

12 “None of us, my lord the king,” said one of his officers, “but Elisha, the prophet who is in Israel, tells the king of Israel the very words you speak in your bedroom.”

13 “Go, find out where he is,” the king ordered, “so I can send men and capture him.” The report came back: “He is in Dothan.” 14 Then he sent horses and chariots and a strong force there. They went by night and surrounded the city.

15 When the servant of the man of God got up and went out early the next morning, an army with horses and chariots had surrounded the city. “Oh no, my lord! What shall we do?” the servant asked.

16 “Don’t be afraid,” the prophet answered. “Those who are with us are more than those who are with them.”

17 And Elisha prayed, “Open his eyes, Lord, so that he may see.” Then the Lord opened the servant’s eyes, and he looked and saw the hills full of horses and chariots of fire all around Elisha.

GRACE AIN’T CHEAP: BETTER GET TO THE ATM

THE SCENE: Steamy
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers IC  x7, Windmills IC x7, Shoulder Taps IC x15, Tempo Merkins IC x10, Merkins OYO x10, Imperial Walkers IC x10, Tempo Squats IC x10, Squats OYO x10
THA-THANG:
MOSEY to “ATM,” Rinse and Repeat for 2 miles.

  • ATM 1 – Shoulder Taps IC x15, Tempo Merkins IC x10, Merkins OYO x10
  • ATM 2 – Imperial Walkers IC x10, Tempo Squats IC x10, Squats OYO x10

We mosied around campus stopping at “ATMs,” rotating between the two ATMs above for 2 miles.

MARY:
No time.

COUNT-OFF & NAME-O-RAMA
15 Strong

CIRCLE OF TRUST/BOM:
Grace is costly.  It cost you your SIN.  Jesus said, “If you love me, you will obey my commands.” John 14:15.  Don’t live with “cheap grace,” the kind that leads to “cultural Christianity” and ultimately separation from God in the next life.  The Cultural Christian is the one who says they believe who Jesus says he is, they go to church, and they maybe even study God’s word – but they live a different life, one full of unrepentant sin and an unwillingness to turn from it.  In other words, from an objective standpoint, if you look a their life, there is zero evidence they have true, saving faith.  They honor God with their lips but their hearts are far from Him.  The Bible warns against leading that type of life.  Grace is expensive in that God calls us to repent and turn from our sin, which in our natural state, we love.  Men, if you are living in unrepentant sin, let TODAY be the day you put that to death!

MOLESKIN:
The last stop was at a real ATM machine at the Regions Bank – can’t plan it better than that.

ANNOUNCEMENTS:
Clothing collections for Mend House.

Rail to Rail

THE SCENE: 74° and predictably muggy
F3 WELCOME & DISCLAIMER: Delivered, + Covid distancing reminder
WARM-O-RAMA:
Cherry Pickers, High Knees, Doggie Paddle, Mountain climbers, Overhead Clap, X Man crunch, Side Lunges
THA-THANG:

  • Mosey to Guardrail by the ducks: 11’s with Derkins on the rail and Burpies on the other side of the street.  Bear crawl and lunge across the street
  • Upper Rail.  25x CPR (Curl Press, tRicep) with a rock, 20 Rocky Balboa, 25x CPR
  • Mosey to far Guardrail:  30 rail hops, 30 tricep dips
  • Big lot: at 5 poles of the HIM’s choice- 5 x-men crunches
  • Back to the Flag lot: Bear Cages – Bear crawl a parking spot line, jump the spot and burpee. Add a burpee each time.

Median lead us in Freddie Mercury till the bell rang
CIRCLE OF TRUST/BOM:

I’m going to tag along on Sargent slaughter’s challenge to be more transparent with our children.

Joel 1:3 Tell your Children of it, and let your children tell their children and their children to another generation

We need to speak of the Gospel and encourage  But we also must discipline.

Hebrews 12:11 All disciple for the moment seems not to be joyful, but sorrowful; yet to those who have been trained by it, afterwards it yields the peaceful fruit of righteousness. 

Just as Burpee’s don’t feel good, they do produce a result – in the same way, being a disciplinarian doesn’t feel joyful but it does produce kids that understand authority.

Truth is Caught AND taught.  Encourage your kids (verbalize it!) & Discipline your kids.  If they are telling you no, that’s backwards and you are just making it hard for them to understand authority.  Put an end to that or they won’t respect you and your wife today, their boss in a couple years, or God for eternity.)

Challenge:

1) Pray for your kids
2) Speak of Jesus Christ to you kids so they know the root of your discipline and the reason for your encouragement and most of all the Source of your Love

It’s awesome to work out with my 2.0 and have the chance to speak this @Median these words:

Moreover, as for me, far be it from me that I should sin against the Lord by ceasing to pray for you; but I will instruct you in the good and right way. 1 Sam 12:23
Jesus Christ is that way and together we can seek after Him!

MOLESKIN:
Prayer for nation, those fighting COVID, discontentment in families where people feel stuck.
ANNOUNCEMENTS:
Off the Chain at Dog Pound Saturday and a group of guys roofing for a HIM.

THE MINISTRY OF THE Q (Q-101_JUCO_7/10/20)

THE SCENE: Humid

F3 WELCOME & DISCLAIMER  ✔👌 – With some additional mumble-chatter:  

PURPOSE of Q-101: Designed to teach how to lead a proper workout and the structure of an F3 workout.The First F of “F3” is fitness. It’s the workout we suffer through together in the Gloom. Traditionally, this is a boot camp style workout but it doesn’t have to be.

A few points made:

1) No perfect F3 Workout. Everyone’s design for a workout will be different and that is a great thing. It fosters muscle confusion and breaks the monotony.

2) It’s not about you. It’s about the PAX. Everything you do should be focused on the group.

3) Actually Plan the Workout: Type it out, bring it with you, run it by a member who has experience.

4) Know your limitations – if you can’t do it, don’t Q it

5) Better to have too much, than not enough

6) Always keep time (wear a watch) and be respectful of others’ time

7) Never leave a man behind – (string of pearls) We start together, we finish together. It’s how we make people feel included and how we keep them coming back.

Every workout will be different and that’s what we want. We become stronger through each other’s differences. Variety is key. Pay attention to the PAX and break monotony if you have to.

STRUCTURE OF A WORKOUT:

First, as the Q, always show up early make adjustments for conditions, etc. Set the tone (command voice!), welcome the PAX, especially FNGs. Call out 1 minute warning – establishes command, sets the tone. WELCOME people – does two things: 1) acknowledges they exist and 2) that they have value to the group.

*Make sure the FLAG is there (this is very important at JUCO and not something we are willing to compromise)

WARM-O-RAMA:
Q demonstrated and went over how to call an exercise the F3 way: Call the exercise, Ready Position…Move…In Cadence…..Exercise commands.  All In Cadence:

SSH x 25

Imperial Walkers x 20

Tempo Squats x 15

8 CT Body Builders x 10

THA-THANG:
Mosey to newer North Parking Lot, stopping for some Partner Sets: Merkins x100 and Squats x100

Mosey to coupon pile.  Two Rounds of Partner carry/Burpees – P1 carried coupon up and around the concrete wall while P2 did Burpees.  When P1 returns, switch, rinse and repeat.

Mosey to large triangle shaped median for Bearmuda Triangle – Bear Crawl to corner 1, 3 Burpees.  Bear Crawl to corner 2, 6 Burpees.  Bear Crawl to corner 3, 9 Burpees.

Mosey back to Shovel Flag.

MARY:
Dealer’s Choice – Went around the circle having PAX practice calling exercises the proper way while being gently critiqued.

COUNT-OFF & NAME-O-RAMA
12 Strong, including Cougar from F3 Johnson City

CIRCLE OF TRUST/BOM:

When you think of the term “ministry” what comes to mind? Many of us associate that term with pastors, preachers, priests or other “official” religious leaders in the church. Christians seem to think that is who does “real ministry.”

But the Apostle Paul states otherwise. In fact he indicates that the church’s teaching ministry is, at least in part, preparatory. It merely EQUIPS members to carry out ministry – ministry that is every bit as real as the ministry of preaching.

Perhaps we lionize the ministry of church leaders because we tend to think that our everyday works that we carry out seem so small and unnoticed. So what does the church’s teaching ministry prepare us to do? It EQUIPS us to:

1) Put away slander and speak truth (Ephesians 4)

2) Work hard at our jobs (Ephesians 4 and 6)

3) Put to death stinginess and share what we have with others (Ephesians 4)

4) Refrain from dirty jokes and profanity (Ephesians 4 and 5)

5) Be kind and forgive one another (Ephesians 4)

6) Avoid being deceived by false doctrine (Ephesians 5)

7) Love our wives (Ephesians 5)

8) Raise our children in a way that honors the Lord (Ephesians 6)

9) Treat employees and co-workers equitably and justly (Ephesians 6)

So what does “real ministry” look like for Paul? It looks like two men putting aside rivalry and comparison to love and serve one another. It looks like a young man refusing to tell a dirty joke for a cheap laugh and instead choosing words that build up. It looks like cheerfully punching numbers into a spreadsheet from 9 to 5 as an act of devotion to Jesus. It looks like sharing the gospel with an unbelieving neighbor or sending an email to a discouraged brother. It looks like a man laboring to help his wife overcome depression and thrive spiritually. It looks like inviting a friend to F3 or even better, serving the men out here by signing up to Q a workout. None of these actions, of course, looks glamorous, and some may even go unnoticed in the world. But for Paul, these things are “REAL MINISTRY.”

MOLESKIN:
N/A
ANNOUNCEMENTS:
CSAUP Off The Chain, Collections for Mend House

Totally not burpees

THE SCENE:71 and humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
cherry pickers 5x

some of these some of those

In honor of colio – one squat
THA-THANG:
Mosey to the court yard

Four corners down the ladder

15 burpees total the first lap – must do at least one burpee at each corner pick your poison

14 burpees total the second lap

– and so on and so no….all the way down to 1

with time running short we mosey to the parking lot a lot of cones there so we ran front to back all the way through them. 5 burpee penalty for each cone knocked over. total of 10 burpees were handed out Thanks Juge!

MARY:
ribbed hot yoga special

stretched our legs and our core with some ending downward dogs for deep stretches
COUNT-OFF & NAME-O-RAMA
all tagged
CIRCLE OF TRUST/BOM:
encouraged the AO and the AOQ for their living the three F’s in F3. It’s amazing to watch from out here at the equalizer.
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
july 18 at the dog pound be there!