F3 Knoxville

Tag: Hands

A Q 47 Years in the Making

THE SCENE: The ambient temp matched the day of the month; a cold 22 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
4ct SSH (IC) x 17; 4ct Tie Fighters (IC) x 17; Slow squat jumps x 4; 7 Burpees (OYO)

THA-THANG:
Mosey to Pavilion to continue warm up; 7’s with Jack Webbs by Pavilion then run over to Cloud for Tricep Press; LBC’s while waiting for 6 to roll up.

Walls of Jericho (OYO):

  1. Merkins x 7 (then take a lap around the Pavilion)
  2. Jump Ups/Step Ups x 7 (lap around the Pavilion)
  3. Carolina Dry Docks x 7 (lap around the Pavilion)
  4. Burpees x 7 (lap around the Pavilion)
  5. Big Boy Situps x 7 (lap around the Pavilion)
  6. Table Rows x 7 (lap around the Pavilion)
  7. Squats x 7 (lap around the Pavilion)

SSH and wall sits (with some spontaneous overhead claps) while waiting for 6 to roll up; Mosey back up to the AO

4 Corners (starting with 7 reps at each corner and reducing by 1 each lap)

  1. First corner do 4ct Monkey Humpers
  2. Next corner do 4ct Flutter Kicks
  3. Next corner do 4ct SSH
  4. Next corner do 4ct Pickle Pounders

Group sprint up Baby Cardiac Hill with 7 Burpees as a group at the top; Mosey back to the AO and circle up for some Mary

MARY:
To celebrate my 47th birthday… PAX did 47 x 4ct SSH led by Cheatsheet; Then Cat Gut led us down the stream with some invigorating Boat-Canoes; Finished off with 7 Man Makers on our way to 48 (but ran out of time)

CIRCLE OF TRUST/BOM:
Welcomed and named 1 FNG (Synapse)

Story about FDR greeting people in the White House with frustration because no one seemed to listen.  He greeted many dignitaries with the phrase “I murdered my grandmother this morning” but no one noticed and gave rehearsed responses like “how lovely” and ” continue your great work”.  Finally one of the guests actually heard his comment and responded “I am sure she had it coming”.

There are tons of classes at universities and colleges to teach language, speech, debate, and how to argue.  But there is very little instruction and training on listening.  Yet each one of us as HIMs need to cultivate the gift of listening to better lead and serve those in our homes, at work, and in our communities.

James 1:19-20 “Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger; for the anger of man does not produce the righteousness of God. ”

Most importantly we need to learn to listen to the Creator and Lord speaking to us…. encouragement to cultivate and work on your listening skills.

MOLESKIN:

ANNOUNCEMENTS:

Lessons from Noah’s Ark

THE SCENE: 45° Cloudy
F3 WELCOME & DISCLAIMER
WARM-O-RAMA

50 Star Jumps, 50 Air Punches…let’s mosey to the flag pole

 

THA-THANG:

  • 10 Burpees, 50 Picnic Rows at the Pavalon
  • Mosey to Cardiac-Run up to the top and do 10 Hand release Merkins at chalk stars x 5
  • 10 Burpees, mosey to Pickets Charge
  • 10 Burpees- run up and do 5 chicken peckers at every cone x 10
  • Mosey to Memorial and do 10 Burpees
  • Mosey to Space Station Stop and do 50 squats half way
  • space station run up/down do 25 Froggy Jumps, up/down 25 Froggy, up/down once more
  • 10 Burpees at Handicap Spot then mosey to Grinch’s Hill
  • Hello Dolly’s x 10, Run to the top, Hello Dolly’s x 10, run to bottom, RR then 10 Hello Dolly at bottom x10
  • mosey to Area 51- 10 Burpees then run to the top and do 50LBCs
  • mosey to Everest – run up to each cone and do 10 Dive Bombers x 5 to the top
  • mosey back to the AO and stop along the way to do Bear Crawl 360 x 10 each direction with 2 Burpees per direction
  • mosey back AO

MARY:
50 Flutter kicks 4 ct

50 LBCs 4ct

plank for 1 min
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
There’s several lessons from Noah’s Ark..main one is Never let yourself get into a position that when God calls you to help others you’re not able.
MOLESKIN:
I’m very thankful for each of these guys and the impact they have on my life.
ANNOUNCEMENTS:
take the Pole for TN Convergence, we have MLKJR parade Monday

Chasing Windmills

THE SCENE: Clear and a little nippier than it seemed, around 50 degrees with a bit of a breeze.
F3 WELCOME & DISCLAIMER Nailed it. I think.  
WARM-O-RAMA:

  • -20 Side Straddle Hops (4-ct), in cadence
  • – 10 Steve Earl’s (4-ct), in cadence
  • – 10 Cherry Pickers (4-ct) in cadence
  • – Little of this, little of that (arm stretches)
  • – 20 Moroccan Nightclubs (4-ct), in cadence
  • Calf Stretches on curb, followed by 20 calf raises, OYO

THA-THANG:

Mosey to big parking lot southwest of the chapel:

KRAKEN: Six cones in a rectangle. Start at first cone and do 5 Reps of each exercise.  Run around the cones to where you started PLUS ONE Cone, then do 10 Reps of each exercise. Keep adding 5 reps until you’ve returned to where you started.  Last cone will be 30 reps of each exercise.

    • Exercises are: MERKINS/BOBBY HURLEYS/BBS

Mosey to big parking lot east of the chapel. Lines 60 yards apart with X’s about 20 yards apart between lines.  Partner up.  Goal is for Partner 1 to travel to the next X, then do maintenance exercise until Partner 2 (who was doing plank) catches up.  Then Partner 1 starts the next series while Partner 2 does maintenance exercise.  Partner activities (active/maintenance) are:

      • Broad Jumps / Iron Mikes
      • Lunges / Smurf Jacks
      • Bear Crawl / Mountain climbers

REVERSE AND COME BACK.

  • Mosey to CMU pile. Keep your battle buddy, but everyone gets a CMU
    • One partner runs to end of parking lot with CMU, does 5 Jump over Burpees and runs back while the other starts the exercises. Each pair shall complete the total number:
      • 100 Big Boy sit-ups w/CMU
      • 100 Lunges w/ CMU (both legs = 1)
      • 100 Side to side Merkins
      • 100 Squat Presses w/ CMU

We ran out of time before we finished the lunges.

MARY:
She was not to be found
COUNT-OFF & NAME-O-RAMA
11 Strong.
CIRCLE OF TRUST/BOM:

As some of you know, THIS IS A VERY IMPORTANT DAY of CELEBRATION!!  That’s right, on this day, in 1605, Miguel de Cervantes’ El ingenioso hidalgo Don Quixote de la Mancha, better known as Don Quixote, was published. The book is considered by many to be the first modern novel as well as one of the greatest novels of all time.  There’s Chivalry, there’s Romance, there’s dudes charging at Windmills, there’s Delusions of Grandeur… It’s the best book ever.

“It is not the responsibility of knights errant to discover whether the afflicted, the enchained and the oppressed whom they encounter on the road are reduced to these circumstances and suffer this distress for their vices, or for their virtues: the knight’s sole responsibility is to succor them as people in need, having eyes only for their sufferings, not for their misdeeds.”

Some Key Tenets of being a good Christian are contained in this quote…

  • Help others:

Proverbs 19:17: Whoever is generous to the poor lends to the Lord, and he will repay him for his deed.

1 John 3:17  But if anyone is wealthy and sees his brother in need, yet closes his heart against him, how does God’s love abide in him?

  • Do not judge:

Matthew 7:1-5 and Luke 6:37: Judge not, and ye shall not be judged:

 

Please join me in celebrating this great anniversary. I can’t think of any other reasons to celebrate.

OH, wait a second… I guess it’s ALSO our Nan’Tan’s 50th BIRTHDAY!!!

MOLESKIN:
Happy Birthday Abscess!  Way to finally earn our RESPECT! 😉
ANNOUNCEMENTS:

The Great Pavilion Tour

THE SCENE: Anywhere from drizzle to downpour and about 58 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Start out with 25 ssh on 4ct, Thai fighters x10 L leg forward and x10 right leg, Windmills x8, and Cherry picker x8
THA-THANG:
Mosey to the far pavilion perform 10 Man Makers 20 Dry Docks, 30 Freddy Mercury, 40 squats

Mosey to covered picnic area…rinse and repeat above exercise and reps

Mosey to covered arches 10mm,20 dd, 30 fmerc, and 40 squat…Mosey to pavilion and rinse and repeat one last time.

Perform 3 sets of 20 table row, 20 dips

Set of plank exercises

On your six for heel touches 20 4ct, dead bugs 15, 4ct, LBC oyo x30

Mosey up to top of cardiac, sky opened up, back to pavilion

Finish up with Super Mario’s (20 bench to table to bench walk overs)

 

MARY:

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Your word is a lamp to guide my feet and a light for my path. -Psalms 119:105

We want to see the big picture.  We want to know the path before us before we go.  To know what pitfalls might lie ahead.  Gods desire is for us to trust him today.  Just do today.  His word will guide our feet and show us just enough path for us to follow.  We don’t need to see what’s up ahead.  Just what is here right now, and trust he has our best interest at heart.

MOLESKIN:

ANNOUNCEMENTS:

Stay In The Fight

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam & I’ll be your Q this morning so thank you for having me

[ No FNGs ]

  • Couple things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • Modify as you need to this morning but push yourself and the men around around here – they made a choice to be here and so did you – make it count.
  • ALSO – As your Q this morning:
    • I will have my ruck (no weight) with me the entire time this morning.
    • Feel free to throw your keys in there
    • There is CPR equipment and a med kit in there as well – in case of an emergency – it’s important everyone knows that.
    • I’ll also have my phone – we’re trying to get men on Q in the habit of having their phone on them, or at least having 1 phone in the PAX for emergency purposes. Better to have it and not need it than need it and not have it.

ALL THAT BEING SAID – LET’S GET TO WORK


WARM-O-RAMA:

 

  • SSH (Side-Straddle Hops): 25 x 4 in-cadence
  • Baby Arm Circles: 11 x 4 in-cadence (Front & Back)
  • Imperial Walker: 11 x 4 in-cadence
  • Merkins: 11 x 4 in-cadence
  • Mountain Climber: 11 x 4 in-cadence

THA-THANG:

Toe the Line:

  • Karaoke down
    • 2 burpees
  • Karaoke back
  • High knees down
    • 4 burpees
  • High knees back
  • Rockette down
    • 6 burpees
  • Rockette back
  • Sprint down
    • 8 burpees
  • Sprint back

(10 count)

(American Indian Mosey to lighted path by Northshore)

3s Company

  • every 3rd light: 8 up/down merkins in cadence
  • R&R until we hit the street

(10 count)

(mosey to in front of Everest)

Battle Buddy Crushers

  • Battle Buddy It Up
  • As a BB team:
    • in front of Everest: 11 BB situps each (WWII situps)
    • Mosey to the top of that little hill
    • Top of little hill: 11 half-burpees
    • Mosey back to in front of everest and hold Al Gore
  • New Battle Buddy it up
  • As a BB team:
    • In front of Everest: 11 BB high-five merkins
    • Mosey to the top of little hill
    • Top of little hill: 11 squat jumpers
    • Mosey back to in front of Everest and hold the plank
    • 20 SSHs all-together

(10 count)

(New Battle Buddy)

(American Indian Run back to AO)

TPQs (Thought-Provoking Questions) to On the Mosey Back to AO

    • 1) Why do you come to F3?
    • 2) What do you need to leave behind in 2019?

(Arrive back at AO)

At AO

  • Core-ter Pounder
    • 25 flutter kicks
    • 25 knee-sit ups
    • 25 LBCs
    • 25 Toe touches
  • Circle it Up –> Cash out with ATMs

COUNT-OFF & NAME-O-RAMA

17 PAX – No FNGs

CIRCLE OF TRUST/BOM:

I recently went and saw the new Star Wars movie, once on a date and once by myself – loved it both times, would highly recommend. There were a couple quotes that I pulled out of the movie that really got me:

  • “I know what I have to do but I don’t know if I have the strength to do it”
    • I hope you and I find ourselves in this position this year. Maybe we already have. I hope this position can remind us of our necessity of a savior and remind us that he’s far bigger than “fill in the blank.”
  • “The First Order wins by making us think we’re alone.”
    • Don’t be sad clowns. Isolation is a dangerous place for men. The First Order in the movie is representing the bad guys essentially. Creating perversions of the mind to trick the good guys into thinking they’re alone, hopelessness. There is a very real enemy and he thrives of making us think we’re alone. I hope I’m not the first to tell you that you’re not, but you’re not. I encourage you to fight against that theory this year. What we do here is only the launching point for out there. This is the huddle – the game is out there. You’re not alone and you have high impact men that will toe the line and lock shields with you here and out there.
  • “Good people will fight if we lead them.”
    • F3 is in the year-round $free.99 business of iron sharpening. High impact men want to be lead and need to lead. Everytime you come out here, you give another HIM the fighting chance to get a little bit better with you. Your battle buddy, your coworker, your spouse, your kids, your fill in the blank – keep them in the fight. Keep yourself in the fight. Now that fight may look different for you than it did last year, but stay in the fight. Whether that’s the 45 minute fight here in the gloom or a different kind of fight when you leave here, be the kind of HIM that lead people to Keep the Faith & Fight the Good Fight. Be the kind of HIM that keeps yourself keeping the faith and fighting the good fight.

ANNOUNCEMENTS:

F3 New Year’s Party THIS Friday @ Tank’s House: “F3 Knoxville is having a New Years party…kind of. Bring the wife, girlfriend/significant other or even a FNG. It’s going to be a fun night of fellowship to celebrate the new year! What to bring: a few bucks for the game tournaments, a small dessert or appetizer and BYOB. Tea and coffee will be provided. Make the HC now and let your wife/sig other meet the other idiots that you workout with at 5:30am!” @ 7pm at

Keep the Faith & Fight the Good Fight!