F3 Knoxville

Tag: Honeydew

Son of a Preacher Man

THE SCENE: Y’all knew it was going to be cold and wet, and you dragged yourselves out there anyway. Q’s got to up his game on a day like that.  
WARM-O-RAMA:
I don’t know anything at all about working out except what I learned from the pax, so SSH (thanks every single Q ever), Cherry Pickers (no thanks to whoever mis-named them), Rockettes, The Junk Science (my humble contribution; you’re welcome), and in honor of the high desert’s very own Preacher, we did The Preacher. Bumped from 10 to 15 after a fittingly profane text from Tucson.
THA-THANG:
A little Route 66 inspired by Lily. The Cloud gave us some Box Baby Boxes, and because there is apparently some unresolved conflict in my life, we visited with my old buddy Jack Webb.

Light rain and a light mosey towards Cardiac but not quite to Cardiac. Picked up some babies by the side of the road and shared them with our buddies. Shout out to Honeydew for carrying the two of us through the Doras.

There comes a time in a man’s life when whatever’s inside has to come out, and Cardiac is built for just such a purpose.

What happens during the Crawdad Comeback is both private and communal; a man experiences his limitations and his freedom; there is running forward and in reverse. It is a time of paradox and, potentially, vomit.

The great Mickey won the final sprint to the AO, and by an embarrassingly wide margin. *Author’s note, he donated the winner’s proceeds to Jumbo, who had wisely saved his energies for his forthcoming 100m breaststroke domination in Kingsport today.

It being the weekend, we cashed out like men, and then we limped away.

CIRCLE OF TRUST/BOM:
“Man has places in his heart which do not yet exist, and into them enters suffering in order that they may have existence.” Leon Bloy, with thanks to John Stone.
ANNOUNCEMENTS:
AE soccer game at Regal stadium Thursday. There was a Jinx sighting at Thursday’s board meeting! Word on the street is that High Heels prefers his lake house to sweating with us on Saturdays from now until like October.

Two Announcers

  • Welcome: Brrr.  37 degrees..  ready for summer
  • Warm Up:
    • A Taste of things to come, Flutters, SSH, Scissors, Sprints, Burpees, Hello Dollys.
    • Then a little humility tour
      • Pickle Pounders at High School Entrance
      • Monkey Humpers at Church Entrance
      • Smurf Jacks at Park Main Sign
      • SSH at All Saints Entrance
  • Work Out:
    • AMRAP until the end.
      • Run between the two Announcer Boxes (Football and Baseball) – with some exercises in between each Announcer Box.   Starting from the Football Announcer Box at top of bleachers
        • 10 Hello Dollys (4ct) – on bleachers
        • 10 Flutter Kicks (4ct) – on bleachers
        • 10 Scissor Kicks
        • 10 Dips
        • 10 Dirkens
        • 10 Burpees at 20 yard line
        • Sprint Across field
        • Lunge Up to Baseball Announcer Box
        • 10 Imperial Squat Walkers
        • 10 Rocky Balboas at first stair tier
        • 10 Rocky Balboas at second stair tier
        • 10 Burpees
        • Sprint Across Field  (That Completes One round)
    • With about a 20 minute time span I think we all had around four rounds completed.
  • Wrap Up & Warm Down:
    • With all the usual focus being on strength training and toughening each other up – I contrasted that with an encouragement towards gentleness and softness.  Handed out Lyrics to David Crowders new song “He Is”  https://www.youtube.com/watch?v=ZvvKa9vyixw .   We stretched out during the playing of the song as we read the lyrics.  Do not forsake or forget Jesus’ gentleness and kindness.  As High Impact Men we are often encouraged to be tough – and though that is important – I believe it is our gentleness and softness that is the most attractive and alluring and inviting to others.
    • ”
      If you’re troubled
      Heavy hearted
      Come to Jesus and find your peace
      If you’re run down
      Empty handed
      Come to Jesus and find your strength
      He is Hope for the hopeless
      Rest for the weary
      Help for the hurting
      He is, He is
      Mending the broken
      Bearing the burdens
      All that you’re needing
      He is
      If you’re wandering
      In the darkness
      Come to Jesus and find your way
      If you want freedom
      Need forgiveness
      Just come to Jesus and find His grace
      He is Hope for the hopeless
      Rest for the weary
      Help for the hurting
      He is, He is
      Mending the broken
      Bearing the burdens
      All that you’re needing
      He is
      Comforter, Counselor, Prince of Peace
      Author and Maker of everything
      Defender, Deliverer, King of Kings
      He is, He is
      Helper and Healer forevermore
      Savior and Shelter through every storm
      My Refuge, Redeemer and Lord of Lords
      He is, He is
      Child of Heaven and Son of Man
      Provider, Protector, the Great I AM
      Alpha Omega, Beginning and End
      He is, He is
      Hope for the hopeless
      Rest for the weary
      Help for the hurting
      He is, He is
      Mending the broken
      Bearing the burdens
      All that you’re needing
      He is
      All that you’re needing
      He is”

Take the stairs

THE SCENE: Perfectly cool and dry 
WARM-O-RAMA:
4ct SSH x 25 (IC); Merkins x 10 (OYO); Tai Fighters x 10 F/B (IC); Merkins x 10 (OYO); 4ct Flutter Kicks x 15 (IC); Merkins x 10 (OYO); Mosey to track… stop for Rocky Balboas along the way
THA-THANG:
Dora Goat Trails:  pick battle buddies; HIM1 runs in bleachers for 1 stack of stairs while HIM2 works toward 100 Merkins then swap; next do 2 stacks of stairs while the other works toward 200 LBCs then swap; lastly do 3 stacks of stairs while the other works toward 300 Side Squats then swap; mosey to patio by stadium gate

11’s by the rock:  spread out along short wall; perform 10 wall jumps (or step ups) then run to and around shamrock rock back to wall and do 1 incline or decline merkin; run back to and around the rock to the wall and continue by reducing wall jump by 1 and adding 1 to merkins

Speed round: battle buddies again… 1 wall sits while other sprints to fix location and back; swap and repeat until Q is satisfied; repeat with lunges replacing sprint; mosey back to AO

MARY:
Howling monkeys around the circle; box cutters led by Mermaid
CIRCLE OF TRUST/BOM:
“Taste and see that the Lord is good. Oh, the joys of those who take refuge in him! Fear the Lord, you his godly people, for those who fear him will have all they need. Even strong young lions sometimes go hungry, but those who trust in the Lord will lack no good thing.”
‭‭Psalms‬ ‭34:8-10‬ ‭NLT‬‬
MOLESKIN:
Went to Vegas on a business trip this week and everyone I mentioned it to laughed and said stuff like “sin city”, “what happens there stays there”, and “try not to lose your shirt” in an approving and joking manner.  Having battled sexual sin and the temptation of pornography in media most of my life… I see sin as no laughing matter.  As a believer and follower of Jesus Christ, I choose to battle my sin on my knees looking to a good and loving Savior who willfully died a brutal death on the cross to free me from the power of sin.  Encouraged the PAX to pray for and help those fighting various sin and temptations in their lives.
ANNOUNCEMENTS:
Bring donations!

CMU Campus tour

The Scene

28 Degrees 

F3 Welcome and Disclaimer

Fitness, Fellowship, Faith, Free, Modify, Not Professional, Own Volition, Social Distance, Phone

Warm-O-Rama

SSH

Merkins

Tempo Squats

Toe Taps

Hairy Rockettes

TN Rocking Chair

Tha-Thang

Mosey to CMU pile and grab 2 for a trip around campus (Modify with 1 if necessary)

 

Suitcase carry CMU’s to first location (Mouth of CMU alley)

2 rounds/12 reps

CMU Swings/Air squats (Booty touching CMU)

 

Suitcase carry CMU’s to the second location by the covered walkway

2 rounds/12 reps

CMU deadlift to sprawl/Iron Mikes (6 e/s)

 

Suitcase carry to next location by the Fathers house (Garage door was open, weird)

2 rounds/12 reps

Thrusters/Merkins on CMU (Try to get chest below the CMU)

 

Brick by Brick in the back parking lot. Each member of the pax will take one CMU at a time to the next parking lot line. After both CMU’s are back together, then run to the starting point and back. (Repeat will we get to the other end of the parking lot) 

We then moved our CMU’s via American Hammers about 30 yards.

Freestyle carry CMU’s back to the CMU pile and mosey back to the AO

Mary

No Time

COUNT-OFF & NAME-O-RAMA

8 and 1 2.0 for the beatdown

COT/BOM

Spoke about the weight of Good Friday and even though we carry burdens throughout our lives (Much like those CMU’s around campus) that Jesus carried the ultimate burden for us so that we could have eternal life. 

MOLESKIN:

I wanted to thank the PAX for bearing with me throughout the beatdown. Was not feeling well. It is interesting to see how the temperament of the Q dictates that of the rest of the PAX during the beatdown. 

ANNOUNCEMENTS:

For the month of April, we are going to be collecting items at the AOs for Safe Haven, a program of the World United Ministries (www.worldunitedministries.org) led by Laurence Williams in East Knoxville. The ministry is in the trenches trying to steer the really at risk kids in the Austin-East community into good choices and away from gang life.  Safe Haven, a donated house on Magnolia Avenue, is meant to be a place where kids can go and hang out, and also escape violence when needed – it has bunk beds available.  F3 Knoxville will be providing them with the following items:

                                                                     

* individually wrapped snacks

* individual bottles or cans of soda, Gatorade or water

* paper towels, Clorox wipes, trash bags

* toilet paper

* Visa gift cards in small denominations ($10-20) 

* Bath towels and twin bed linens. 

The Shamrock ARM and HAMMER

THE SCENE: You know that scene in the Shawshank Redemption?…yeah, it was like that.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH
6 “Puddle” Pickers
15 Baby Arm Circles
15 Rev. Baby Arm Circles
15 Tempo Squats

THA-THANG:

Prep:

  1. Get CMU from CMU pile
  2. Take to parish awning.
  3. Pair off.

ARM AND HAMMER (DORA):

  1. 200 Curls4Girls (partner Bernie’s around half the parking lot and swap)
  2. 200 American Hammers (partner sprints around the whole parking lot swap)
  3. 200 LCMUCrunches (LBCs with CMU) (partner lunges around the fish and swap)
  4. 400 Freddie Mercs (partner bear crawls the fish and swap)

MARY:
Drop of CMUs and run to awning.
Mary favorites:
10 Burpees (Betty)
20 Big Boys (Curveball)
50 Merkins (Baby Boomer)
Pickle Pounders until time (Pool Boy)

COUNT-OFF & NAME-O-RAMA
11 strong (and wet) this morning!
CIRCLE OF TRUST/BOM:
[1Co 15:1-4 ESV] 1 Now I would remind you, brothers, of the gospel I preached to you, which you received, in which you stand, 2 and by which you are being saved, if you hold fast to the word I preached to you–unless you believed in vain. 3 For I delivered to you as of first importance what I also received: that Christ died for our sins in accordance with the Scriptures, 4 that he was buried, that he was raised on the third day in accordance with the Scriptures.

Paul knew the Gospel. He knew how to articulate it, it was of first importance to him. How well do we? Can we articulate the gospel? A good litmus test: try to articulate the gospel with a friend or family member in 60 seconds. Is it hard/easy? If you have children, do you share it with them? Are they prepared to give an answer to this fallen world, if they are believers? We want to keep the first things first, so let us press in, before workouts, working hard at our jobs, and even with our families, to know the Gospel and be prepared to share it. Here are a couple of documentaries that I have found incredibly helpful in understanding the history of, attacks against, and a clear picture of the true, Gospel in America. I can’t recommend them enough.

http://www.americangospelfilm.com/watch-christ-alone-ag1

http://www.americangospelfilm.com/watch-christ-crucified-ag2.html

MOLESKIN:
Pool Boy’s boss has Covid and needs Christ. Curveball’s daughter is interviewing for an internship today. Waxjob’s family is looking for a new caregiver. We were encouraged by Jenner sharing that, while the “church” numbers in America have gone down, much of the true evangelical population is still there, it’s mostly churches that have abandoned the Gospel that are shutting their doors.
ANNOUNCEMENTS:
None today!