F3 Knoxville

Tag: Guardrail

Gritty Tenderness

THE SCENE:

45 degrees, a little drizzly, before sun-up. Just like the gritty like it.

F3 WELCOME & DISCLAIMER

Was 30 seconds late to q-ing my own q… Oh the shame. Wanted to get the packaging tape gun to tape the cheatsheet to my forearm. Didn’t end up using it.

WARM-O-RAMA:

  • SSH
  • Cherry Pickers
  • Windmills
  • High Knees with Burpees

The Thang: Lots, Walls, Rails and Rocks

Starting in a line facing the wall but on the opposite of the parking lot from the wall.
All the traveling exercises progress towards the wall. Unless otherwise specified all exercises are 4 count.

  • 5 Burpee Broad Jumps
  • 5 Merkins
  • 5 Frog Jumps
  • 5 Diamon Merkins
  • 5 Inch Worms
  • 5 Werkins
  • 5 Lunges
  • 5 Plank Jacks
  • 5 Imperial Squat Walkers
  • 5 Pickle Pounders
  • 5 Broad Jumps
  • 5 Shoulder Taps
  • 5 Reverse Lunges
  • 5 Peter Parkers
  • 5 Bear Crawls
  • 5 Plank to Elbows
  • 5 Crab Walks
  • 5 Mtn Climbers
  • 5 R Bear Crawl
  • 5 Parker Climbers

At the Wall – Everyone get a CMU

  • 5 Curls
  • 5 Step Ups
  • 5 Presses
  • 5 Rocky Balboas
  • 5 Triceps
  • 5 Step Ups
  • 5 Thrusters
  • 5 Step Ups
  • 5 CMU Burpees

Bear crawl in a line up to Guard Rail. At the Rail

  • 10 Dips
  • 10 Dirkens
  • 10 Irkens
  • 10 Pick Pounders – Inclined
  • 10 Dips
  • 10 Dirkens
  • 10 Irkens
  • 10 Reverse Pickle Pounders (aka – Baby Makers)

Pick up two rocks

  • 10 Baby Arm Circles
  • 10 Seal Claps
  • 10 Overhead Seal Claps
  • 10 Baby Arm Circles Backwards
  • 10 Thors
  • 10 Star Toe Touches
  • 10 Dead Bugs

Mosey back to far corner of Parking Lot to start sequence again but this time with added Mosey to next Island destination as we Zig Zag through the parking lot Islands

  • 5 Burpee Broad Jumps
  • 5 Merkins
  • 5 Frog Jumps
  • 5 Diamon Merkins
  • 5 Inch Worms
  • 5 Werkins
  • 5 Lunges
  • 5 Plank Jacks
  • 5 Imperial Squat Walkers
  • 5 Pickle Pounders
  • 5 Broad Jumps
  • 5 Shoulder Taps
  • 5 Reverse Lunges
  • 5 Peter Parkers
  • 5 Bear Crawls
  • 5 Plank to Elbows
  • 5 Crab Walks

Finish off with 15 Burpees with CMUs at the Wall.

MARY:

50 Freddy Mercuries

CIRCLE OF TRUST/BOM:

Grit & Tenderness – Grit by itself does not make a man. The Holy Spirit in us calls us higher. It calls us to a more complex and mature “High Impact Man”. A man that contains not only Grit but also tenderness and sensitivity. Sometimes these “goals”, “values” seem to be at odds with each other. How can I be a man of grit if I’m tender all the time and super sensitive to everything and everyone? How can I perform and compete in this EXTREMELY competitive and stressful – dog eat dog – extremely judgmental world if I’m not 100% Grit? It might just be impossible without the infinite spirit of God within us helping us. Today allow Him to reign you in when your Grit is too tough on others. Today allow Him to give you the grit to show up when you said you would and do what you said you were going to.

You are off to a great start – Your grit got you here before the sun in the cold and wet to push your body. Now don’t forget that counter-intuitive sensitivity you are to have towards others. Others might mislabel you as ALL grit or A**hole. Conversely others may mislabel you 100% weak and a push over. Do not listen to the labels. You know you are an infinitely more complex human being possessing endless amounts of gritty strength from the Lord of Hosts, and an infinite resource of tenderness to draw upon.

Lean on Jesus – He will help show the world how His amazing men can perplex the world with the combination of two contrasts.

ANNOUNCEMENTS:
    • 2-27-2020 This Thursday – New AO Christening at the Vatican – OTB – @ 5:30 –

The Vatican – F3 AO

9245 Fox Lonas Rd NW, Knoxville, TN 37923

    • This Saturday – F3Knoxville TRUEbadours: February 29

Growschool/Q101 next Saturday

F3Knoxville TRUEbadours: February 29
If you have not yet Qd and are interested but not sure how or you just want to fine tune your abilities Check this out. Our first F3 Knoxville Truebadours Convergence Q (Q101 + GrowSchool) will happen on Saturday, February 29th 7:00a, at the Asylum AO. Steam along with other F3Knox HIMs will be leading the charge. If you have questions please reach out to Steam or Abscess.

https://docs.google.com/document/d/10CRLbXnehi2RDX1Ep3mnOUtBpp8OLIV0J7nulIvlNQM/edit?usp=sharing

  • March 28, 2020 F3 Knoxville Convergence @ JUCO

Ice Rescue!

THE SCENE:  A brisk 22 degrees.
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:
Finkle Swings OYO
Moroccan Nightclubs x 10 IC
Seal squats x 10 IC
Merkins x 10 IC
Projectivator x 12 IC

Slow mosey to the retaining wall.  Half of PAX go down the fence line, half stay up on the retaining wall.  Both groups do exercises in cadence.  On the fence – dips.  On the wall – squats.  Switchero.

Move to the guardrail.  Half do tempo derkins.  Half do mountain climbers.  Switchero.

THA THANG:

Mosey to Jucomanjaro.  We’re going on a rescue mission, men!  Imagine that Jucomanjaro is an icy mountain and at the top is a frozen lake.  We just received word that a husband and wife have fallen through the ice and need rescue!

Team DORA… Divide into two teams.  One team attempts to scale the icy mountain (runs a set duration, then turns back to meet the other team), while the other team prepares for the rescue mission (performs exercises).  Upon meeting, they switch roles.

…about half way through the workout, one team will make it to the top of Jucomanjaro, where they will find two posts (the couple needing rescue from the ice).  They use the remainder of their time to move these posts down the hill.  At the alarm, they run down and switch roles with the other team…

Each round is 5 exercises and the reps build on each other (e.g. Round 1 = 1 burpee, Round 2 = 1 burpee + 2 iron mikes, Round 3 = 1 burpee + 2 iron mikes + 3 imperial squawkers…)

Round 1:
Team 1 runs 1.5 minutes then turns back.  Team 2 does exercises.
1 Burpee
2 Iron Mikes
3 Imperial Squawkers (4 CT)
4 Clap Merkins
5 Mountain Climbers (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 2:
Team 1 runs 2.5 minutes then turns back. Team 2 does exercises.
6 Heals to Heaven (4 CT)
7 BBS
8 Parker Merkins
9 Bobby Hurleys
10 Carolina Dry Docks
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 3:
Team 1 runs 3.5 minutes then turns back.  Team 2 does exercises.
11 Twinkle Toes (single count)
12 Flutter kicks (4 CT)
13 Wide Merkins
14 LBCs (4 CT)
15 Pickle pounders (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Round 4:
Team 1 runs 4.5 minutes then turns back. Team 2 does exercises.
16 Merkins
17 Squats
18 Hello Dolly (4 CT)
19 Rosalitas (4 CT)
20 SSH (4 CT)
BEAR CRAWL until you meet the other team – then SWITCH roles.

Back to the shovel flag!

MARY:

No time!

COUNT-OFF & NAME-O-RAMA

22 HIMs 

CIRCLE OF TRUST/BOM:
We had two representations of two very real people, Larry and Chrissy Watters.  Larry and Chrissy live in Nova Scotia, in a cabin on a lake.  One winter when the lake had frozen over, they drove their ATV out onto the ice.  The ice cracked under the weight, the front end of the ATV went through, and they rolled into the water.  Fighting for their lives, they tried over and over to climb out but they couldn’t quite get themselves out of the freezing water.  For 10 minutes they tried but made no progress.  The ice water was sucking the life from their bodies.  Freezing to death, they said their last goodbyes to each other and embraced.  Then Chrissy remembered and said to her husband, “Larry, your Leatherman!!”.  Larry had a Leatherman in his pocket!  He took it out, stabbed the ice the ice with it, drug himself out, then got his wife out – they survived!

Can you relate to Larry and Chrissy Watters while they were in the ice water?  Is there something that is sucking away your vitality – and, like Larry and Chrissy, you have tried over and over and over to get out – and nothing seems to work?

  • …a job that sucks, but you endure it out of obligation or because of momentum. But you get no joy from it and it is sucking away the best of you.
  • …an important relationship that has soured – or is just complacent? It feels like it is sucking your life away.
  • …a dependence on alcohol?  If it is numbing you as a father, husband, or friend – then it is sucking your life away.
  • …pornography? You can’t stop yourself from looking at fake images of fake women – and it is impacting how you relate to your wife – and IT. IS. SUCKING. YOUR. LIFE. AWAY.
  • …or maybe it’s a dream that has gone unfulfilled.  It would be a great thing for you – if only it would happen.  And it is all the waiting and heartbreak that seems to be sucking your vitality from you…

Maybe you need different perspective on your challenge and a change to your strategy ([Chrissy] “…your Leatherman!”)  By that I mean, maybe you need to explain your situation to a trusted friend and ask him, “what is something that I can do to make progress on this?”  If he’s a good and wise friend, his answer might be hard for you to swallow – but you need to listen closely.  His solution to your problem might be, “to get out of debt, you need to sell your house that you never should of bought because you can’t afford it”, or “to overcome your addiction to pornography, you need to get rid of every screen in your home and get a flip phone”, or “if you dream of a big family and haven’t been successful in getting pregnant, maybe it’s time to consider adoption”.

If you haven’t gained any ground on something that is challenging you and limiting the life that you are living, maybe its time for you to enlist a friend for their perspective and insights.

“The godly give good advice to their friends” (Proverbs 12:26)

“Let a righteous man strike me — it is a kindness; let him rebuke me — it is oil for my head; let my head not refuse it.” (Psalm 141:5)

“Faithful are the wounds of a friend…” Proverbs 27:6

MOLESKIN:

Prayers for Dart Gun’s father, Dave, and his ongoing battle with cancer (specifically medications).  Continued prayers for Spotter’s mother and her battle with cancer.  Prayers for Curveball’s family – they lost his nephew 8 years ago and the anniversary of that tragedy is hard.  Praise and prayers for Slappy – his oldest daughter is a teenager!

T Claps for Spotter, the Co-Q today!  This could not have happened without you, brother!

Hat tips to those who inspired the Q and Word today – Drifter for his crazy and hilarious-sounding Q at the Bombshelter a few weeks back and Pool Boy for his JUCO Word a couple of weeks ago, “Press on!”

Here’s a short story of Larry and Chrissy Watters;

ANNOUNCEMENTS:
OTB Bootcamp at All Saints next Thursday!  This is a try-out for a potential new Cedar Bluff-based AO.  Contact Mermaid for details.

Save the date!  March 28th, 7:00am.  CONVERGENCE AT JUCO, BABY!

V(alentine’s)Q

THE SCENE:   Perfect…might have been a little cold (29F) but it wasn’t raining and it was dry.

F3 WELCOME & DISCLAIMER:   Almost nailed it but Judge had to remind me this is my VQ and I am not a professional.

WARM-O-RAMA:
Burpees, Cherry Pickers, LBAC, WWII sit-ups, Tempo Diamond Merkins.  Paused to appreciate that we were still dry after Warm-O-Rama

THA-THANG:

Headed over to the guardrail for 41 tricep dips and a musical serenade to Guardrail to recognize his 41st trip around the sun.   Mosey over to the coupon pile.   Everyone grabbed a coupon, circled up and held an air chair while I explained “Capture the Coupon”   Counted off into teams of 4 and headed over to the parking lot and each team took their corner.   Each coupon had been labeled with an exercise and number of reps before the beat down.   Each HIM did the exercise on their individual coupon and then left it behind at their base while going to attack another team’s coupon supply and bring one back to their base to perform the next exercise found on the coupon.  It was mayhem for a little while but eventually the PAX got the hang of it and their was a full melting pot of the Lexicon going on simultaneously.   It was quite a beautiful scene.   Trolley tried to only capture the burpee coupon but KickFlip perfected the cup and ball magic trick and left him with bear crawls, which was still fine with him.   It was chaos but everyone seemed to enjoy it.   Mosey back to the shovel flag and had time for one more push before we timed out.   Eye of the Tiger came over the sound waves and the PAX performed Rocky Balboas until the chorus finally came.   We dropped and did merkins during the chorus and then back to Rocky Balboas during the second verse.   Did one more round of Merkins during the second chorus and then stopped for a quick Mary.

MARY:
Did pickle pounders in cadence.   Once you reached the number of years you were married you stopped and held plank.   Curveball was our most experienced pickle pounder – still in perfect form after 25 years (I believe).  RESPECT

COUNT-OFF & NAME-O-RAMA
29 HIMs in attendance.

CIRCLE OF TRUST/BOM:
James 1: 2-4   “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.”   Guardrail prayed this verse over my wife while helping stay with our children for another late night trip to the ER.   It has been on my mind ever since.   There is something about counting it ALL joy that is so beautiful but also so difficult in reality.   We all have those people in our lives that have perfected it and always have a smile on their face and you know there is nothing FAKE about it.   It is a contagious JOY that always brightens my day when I get to be in their presence.   We should all strive to live every moment of our lives with a posture towards JOY.   We can’t let the trials of the day overcome the blessings as they are always abundant when we choose to look for them.   Trials are the way God brings us closer to full dependence on Him.   It exposes the weakness in our Faith and the more we need his Grace.   We all face choices when trials come our way….turn to sin (doubting God, angry with God, turn to substance, bad relationships, etc) or submit to our inability to do it alone and the necessity of being fully dependent on Him.   In time the patience, endurance, steadfastness learned through trials sharpens our FAITH and makes us perfect and complete.    Last night my wife unbeknownst to her that I had chosen this verse to talk about said “I am so filled with JOY.  I haven’t felt this good in so many months.”  Hearing that was by far the best Valentines gift I have received in all my years and just one more confirmation of how good He is ALWAYS.   I want to thank everyone that has prayed for her and our family over the past several months,  it has been such a blessing for us all.   Let’s strive to always count it ALL joy, today, tomorrow and ALWAYS.

MOLESKIN:

Prayers for Trolley’s wife ankle and ability to see a doctor quickly.   Prayers for Commision’s friend who is recovering from an appendectomy.

ANNOUNCEMENTS:
7 HIMs joined for coffee at DD.

NO TIME WASTED

THE SCENE: Damp and low 40s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, High Knees w/Burpees, Tempo Squats, Mountain Climbers
THA-THANG:
Mosey over to Anytime Fitness Parking Lot: 6 stations of exercises (20 Merkins, 20 Squats, 20 Mountain Climbers, repeat all three). Mosey up Juconte stopping for 2 Burpees at every tree (7). Recovery Mosey back down and along HV Road to start, repeat for three rounds.

Mosey to the front of Anytime Fitness. With a few observers from inside, PAX perform 20 SSH in cadence.

Mosey back to Shovel Flag parking lot:

Jelly Arms

Jelly Legs

MARY:
No time
COUNT-OFF & NAME-O-RAMA
21 strong


CIRCLE OF TRUST/BOM:
Life is short: We live. We die. Then comes Heaven or Hell in a straight line.  That final outcome depends on the way we live this life and the choices we make. If you waste your life – in the end, you will lose it.  The life not wasted is one focused on lovingly serving others in a way that magnifies God’s glory.  Let that be our daily, even hourly focus.  Don’t waste your life!
MOLESKIN:

ANNOUNCEMENTS:

DORA, Noonan, and Burpees

THE SCENE: Mostly Cloudy, 41°F, Feels like 37°F, Humidity 82%, Wind 6mph from SW – Thanks Frenchie
F3 WELCOME & DISCLAIMER – Killed it
WARM-O-RAMA:
Zero Burpee Warm-up. Always a favorite.

0xBurpees, 20xSSH, 2xBurpees, 10xWindmills, 4xBurpees, 10xLBAC fw&bk, 6xBurpees, 10xTempo Squat, 8xBurpees, mosey towards Sophomore Hill, stop for 20xflutter kicks, mosey some more, 10xBurpees
THA-THANG:
At Sophomore Hill, grab a battle buddy for some original DORA 1-2-3:

  • 100xMerkins
  • 200xBBS
  • 300xSquats

Mosey over to the coupon pile and grab one for a new exercise: The Noonan (Description per Exicon: Running up stadium stairs with a ruck on. Any form of weighted ruck or coupon up and downstairs. In Honor of F3 Naperville’s Steve Keough (F3 Noonan) who suddenly passed away while rucking.)

In honor of the passing of F3 Noonan just 2 days after he turned 50, we completed 50 collective trips up and down the stairs to the sports building with our RESPECT PAX leading the way. During this exercise I asked everyone to take a moment of silence to meditate on how blessed we are to have our health and to pray for those that don’t.

Mosey with your coupon over to the stadium. At the bottom of the hill perform the following starting with 10 reps of each and adding 10 reps after each round:

  • CMU Curls
  • CMU Tricep Extensions
  • CMU Swings

Run to the top of the Stadium Hill and perform 5 burpees to complete one round. Repeat adding reps until time was called.

MARY:
Mosey back to the shovel flag.
COUNT-OFF & NAME-O-RAMA
26 HIMs; 3 Ruckers and 23 Boot Campers
CIRCLE OF TRUST/BOM:
My favorite verse for quite a long time has been:

“And we know that all things work together for good to those who love God, to those who are the called according to His purpose.” Romans 8:28

Although this is my favorite verse, I used to apply it the wrong way. This verse does not guarantee that everything that happens to us in this life will benefit us in this life. It means that even when bad things happen to us in this world, if we maintain our faith and love in God, those things will benefit us in the life to come. The Bible does not teach that prosperity is something guaranteed to Christians, quite the opposite is true. We will be tried and persecuted in this life, but through those trials and tribulations we will grow closer to God. The things in this world are fleeting and ultimately meaningless if we don’t maintain our faith in God.

MOLESKIN:

Shoutout to all of our PAX that have earned RESPECT. You don’t know how much us young bucks envy the fact that you are still out here pushing us to get better. You have something that we may never have, but that we all hope to have when we are 50+.

It’s been awesome seeing JUCO grow as much as it has this last year. We’ve added JUCO: Rush on Wednesdays at 0515 and are still testing out JUCO: Ruck on Mondays at 0500. Come get ya some!
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.