F3 Knoxville

Tag: Gump

Be Bold & Juicy- Make the Best Use of the Time!

THE SCENE: 36°F and gloomy but about to be BOLD and JUICY!
F3 WELCOME & DISCLAIMER – Administered + Cell Phone Check (will actually be used for music during Mary… read to the end to find out)
WARM-O-RAMA:

Standard
LBACF & R IC x 5ea
Tempo Squat IC x 5
Tempo Merkin IC x 5
Werewolf OYO x 5
Burpee OYO x 5
Imperial Walker IC x 5

Bold & Juicy
Hummingbird Wings (really fast LBACF & R) – IC x 5ea
Squat Jumps OYO x 5
Diamond Merkins IC x 5
Tennessee Rocking Chair IC x 5
Flying Squirrel OYO x 5
Squat Walking Rockette IC x 5

Calf raises x 25

THA-THANG:
Falling Indian Run (count to 3, do burpees off to the side of the line until the rear of the line reaches you and then fall in) to the Coupon Pile and then over to Freshman Hill. Partner Up and do the following:

DORA on Freshman Hill Round 1 Round 2 Round 3 Round 4
Length 4 minutes 3 minutes 4 minutes 4 minutes
Rest 1 minute 1 minute 1 minute 1 minute
Bottom of Hill Squats Goblet

Squats

 Squat

Thrusters

 Heavy

American

Hammers
Up Hill Run Bernie Bear Crawl Run
Top of Hill 5x Merkins 5x Jumping

Spiders

 5x Burpees 5 x 4-ct

Flutter Kicks
  • Q called recover and return CMUs to coupon pile, doing a wall sit until the all PAX at on the wall. Guardrail for *SOME STRANGE REASON* did a quicker than normal 10-count.
  • Black Snake back to the AO.

MARY:
All PAX got in a tight circle while the Q explained what “Thunderstruck” meant and how we were going to modify it to be BOLD & JUICY

Exicon explanation of Thunderstruck: “Q plays “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. Awesome way to end a workout and just make sure any juice that’s left is burned away.”

BOLD & JUICY “Thunderstruck” modification:

Start the song with pickle pounders.
When they start saying “thunder” go into plank and do 1 merkin every time it’s said.
Hold plank until at the end of the first verse when he says “thunderstruck.”
For the rest of the song when he says “thunderstruck” do 1 burpee.
After the first thunderstruck, the Q led the following changes to exercises at certain points in the song:
BBS until the first “shaking at the knees”, doing burpees as they say “thunderstruck”
Flutter kicks until the second “shaking at the knees”, doing burpees as they say “thunderstruck”
BBS until the last round of “thunderstruck” starts and do burpees until the end of the song.

PAX were exhausted and the Q *might* have gone over 1-minute on time (my plan even said I was 1-minute over but I was trying to be BOLD & JUICY with what I’d planned for the workout)

COUNT-OFF & NAME-O-RAMA
21 PAX (2 left early + 19 pictured + 1 Pool Boy behind the camera)

CIRCLE OF TRUST/BOM:
Last week in the JUCO GroupMe @Curveball posted a photo of this beer and asked “Side business @Pool Boy?”. The next comment about the subtext of the IPA from @Anchorman made me decide to absolutely include it in my BOM: “Bold and Juicy”!!!!

I was already thinking about the following passage, but with Leap Day tomorrow (2-29) that we ought to be BOLD and JUICY. What does this mean? Let’s look at Ephesians 5:15-18 to find out what I’m thinking Scripture says:

15 Look carefully then how you walk, not as unwise but as wise, 16 making the best use of the time, because the days are evil. 17 Therefore do not be foolish, but understand what the will of the Lord is. 18 And do not get drunk with wine, for that is debauchery, but be filled with the Spirit,

This passage calls us to be BOLD by walking carefully and making the best use of the time and to be JUICY by drawing people in through understanding what the Lord’s will is and by being filled with the Spirit and not wine [or Pool Boy beer!].

Ways PAX can be BOLD: Sign up for course or a test you need to take (educationally or professionally), train for a marathon, trying to be a HIM day in and day out, have “the talk” with your son/daughter, confessing sin to your wife, serving at your church without being asked, talking to your neighbor who is clearly in need of a friend, and even sign up for your VQ / next Q!

When I think of being JUICY I’m reminded of what Jesus said in Matthew 5:13 – “You are the salt of the earth, but if salt has lost its taste, how shall its saltiness be restored? It is no longer good for anything except to be thrown out and trampled under people’s feet.” and what Paul said in Colossians 4:6 – Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person. We’re called to live in such a way that people should constantly be drawn in to us because of how we’re different in living out our lives not for ourselves but for Christ. That we would emanate His love, grace, and be the aroma of life.

Ways PAX can be JUICY: Talk about Christ with your coworkers and seek to lift them up in prayer in their presence and on your knees when it’s just you and the Lord, immerse yourself in the Bible and let it pour into and out of your soul, spend time praying and fasting asking that God would give you more of a heart for the things He wants you to do, speaking with kindness and compassion to those in need because Christ is your Savior, listening to that one guy who nobody wants to listen to but you know God has put in your life to minister to and love and even as 1 Thessalonians 2:8 says “So, being affectionately desirous of you, we were ready to share with you not only the gospel of God but also our own selves, because you had become very dear to us”, and much more!

Remember, you only have one “today” as Ephesians 5:15-18 reminds us. Walk carefully. Be wise. Don’t get drunk but be BOLD and be JUICY!

MOLESKIN:
Prayer for Cheatsheet & his daughter, Spotter’s & Gump’s mom’s successful surgery & lymph node removal (prayer for no further cancer), prayer for Flashback’s son (lost 1-year old child last year and now has a new 4-month old baby), prayers for Jack, Commission’s friend.
ANNOUNCEMENTS:
TRUEbadours tomorrow at 7am at the Asylum on Leap Day 2/29

Pull-up bar install tomorrow from 8am at The Dog Pound

OTB Exploratory Workout next Friday, March 6 at Catholic High School led by Waxjob

Death by Squat Thrusters

THE SCENE: A mild, dry, low 50 degree morning.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 in cadence Bat Wings: Arm circles forward/arm circles backward/seal claps/overhead claps
10 wind mill
10 burpees
10 tempo squats
.25-.5 mile mosey to warm up

THA-THANG:

150 Squat Thrusters for time
Complete the F3 Knoxville February Challenge
Record times, Mermaid will update all times on the website
Exercises in 4 corners, perform exercise, and rotate until time is called
Corner 1 Around the world Merkins, BBS, Squats
Corner 2 Werkins, LBC’s, Lunges
Corner 3 Diamond Merkins, American Hammers, Calf Raises (40)
Corner 4 Curls, tri ext, OH Press with coupon.
20 of each exercise

MARY:
No mary, ab exercises were included in the workout.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Paraphrase the Prodigal son
Luke 15:  11-32
God will run to and and take you back even when you squander your opportunity.
He wants a relationship with you, and he will take you with your warts, and transgressions.

MOLESKIN:
Prayer Requests:
Pool Boy-His friend Linda has Lymphoma
Rosetta’s coworker Zachary committed suicide
Spotter & Gump’s mom is having surgery today related to the return of her breast cancer.

ANNOUNCEMENTS:
Bring food on Friday for the Wesley House.
OTB workout at Catholic High School on Thursday 2/27 5:30 AM
Q 101 workout at the Asylum on Saturday 2/29 7:00AM
Convergence at JUCO 3/28

 

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!

The Sprinting Crab & Spinning Bear

THE SCENE: 38 degrees and clear.  Crispy

✓  F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

  • SSH
  • 25 Flutters
  • 50 Lunges
  • 25 Gas Pumps
  • Mosey
  • 25 Scissor Kicks
  • Spinning Crab walks
  • Walk
  • Sprint
  • Walk
  • Spinning Bear Crawl

Spinning Crabs & Sprints & Spinning Bears (Loop):

14 stations along the Sophmore hill large loop.  The stations start repeating at station number seven.

  1. 25 Flutters / Lunge to next station
  2. 25 Gas Pumps / Mosey to next station
  3. 25 Scissor Kicks / Spinning Crab walk to next station
  4. Prep -recover Walk to next station.
  5. Sprint to next station (this was about a 100 yard sprint)
  6. Walk recover to next station.
  7. Spinning Bear crawl.

Then the stations repeat but now you are at the other side of the four cornered loop.  This was an AMRAP. We averaged at about 1.5 laps.

MARY:

My beloved deconstructed burpee crazyiness.   The burpee machine.

  1. Planks
  2. Merkins
  3. Frogs (in plank , bring feet to hands and back to plank)
  4. Squats
  5. Squat Jumps
  6. Star Jacks

These six stations are evenly fanned out around a light pole.  Two men at each station do the exercise until they are tagged.  The group at station one run to the light pole tag it and run to next group to start doing their exercise. Each time station one gets tagged we all take 5 steps backward.  Thus making the length and repetitions of the exercise longer because you don’t get tagged as often.

CIRCLE OF TRUST/BOM:

Read Psalm 103.

FNG Slip-n-slide Welcome!