F3 Knoxville

Tag: Honeydew

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AO: asylum-pm
Q: Piston
PAX: Swimmies (Nathan Chesney), Steam, Abacus, Mo Rocka (Joshua Miller), Drum Major, Glamper, Sparkler, Honeydew, Duggar, Z-Bone, Pele (Jon Lindberg), Brick, Lilydipper, Title IX (Christian Prescott), Piston, 2
FNGs: 1 2
COUNT: 17

WARMUP:
Disclaimer given while holding plank
13 SSH
13 Tempo Squats
13 Tempo Merkins
5 Knox Cherry Pickers
6 Willie Mays Hayes
13 LBAC forward and backward
15 Seal Claps
Take a second to warmup anything necessary
THE THANG:
Each set add one exercise and run approximately 100 meters
5 Burpees
10 Heels to Heaven
20 Merkins
30 Dips/Carolina Dry Docks
40 Freddie Mercury’s
50 Squats
60 LBCs/Undertakers
70 Fire Hydrants (35 each leg)
80 Toe Merkins
MARY: Nope
ANNOUNCEMENTS: See Slack and Brick
COT: ”But also for this very reason, giving all diligence, add to your faith virtue, to virtue knowledge, to knowledge self-control, to self-control perseverance, to perseverance godliness, to godliness brotherly kindness, and to brotherly kindness love. For if these things are yours and abound, you will be neither barren nor unfruitful in the knowledge of our Lord Jesus Christ. For he who lacks these things is shortsighted, even to blindness, and has forgotten that he was cleansed from his old sins.“
‭‭II Peter‬ ‭1‬:‭5‬-‭9‬ ‭NKJV‬‬

As men, so many times we get stuck “in routine” or “on brand”. We plateau in some area of our lives and that’s where we stay.
Can’t lose that extra 10 lbs
Can’t get that promotion
Can’t connect with my spouse/girlfriend the way I should

But one major aspect I think we miss is changing so we can get those things. To add the missing components to break through that barrier.

It’s the same spiritually. Our text talks about adding things to continue to grow and not to stagnate.

That’s why we do things like F3.

Bro Love

AO: shamrock
Q: Anchorman
PAX: Stitch, Snaggletooth (Elijah Tafao), Honeydew, Oscar Meyer, Swifty, The Situation, Dumpster Dive (Brad Burnette), Curveball, KickFlip, Mermaid, Anchorman, Dos Años
FNGs: None
COUNT: 12
WARMUP:
Run in circles

Side shuffle then reverse

High knees

Butt kicks

Tie Fighters X10

Cherry Pickers x5

Smurf Jacks (IC) 4 CT x 10

Stretch quads, runners, downward dog, cobra
THE THANG:
Mosey to rock pile

Grab 2 rocks

Butterflies – 60 seconds

Twinkletoes with rocks held out – 60 seconds

Butterflies – 60 seconds

Curb squats – rocks out in front – 60 seconds

Butterflies – 60 seconds

Drop the rocks and mosey to the CMU pile
—-
Stop halfway for 25 curb dips and 25 Merkins
—-

CMU push pull or drag sale

AMRAP: CMU bench press, curls, rows, triceps: while 1 man drags 2 CMUs around the circle to hand off to the next guy. Modify to farmer carry if you want.

Pull-up bars and swing set pulls

One more round of 25 curb dips and 25 Merkins

MARY:
Dealers choice
ANNOUNCEMENTS:
COT:
Slappy asked us if we really believe that God loves us. He asked us to dwell on that and what it means.
What came to my mind was my experience the day before on Sunday at church. We had communion and I walked down like we do once a month. For some reason I was flooded with a wow moment. I was just shocked and honored that Jesus wanted me to come have this special fellowship with him. I was invited to this? It wasn’t so much an “I’m not worthy shameful” feeling, but I just felt honored to be invited to his table.

So that was Slappy’s word and I really appreciated his thought provoking words.

I want to talk real quick about another love. Brotherly love. Loving your neighbor.
This group of men and what you guys display. I feel honored to be invited and welcomed into this circle of awesome dudes.

I’m naturally prone to hang back in the shadows and could easily slip away from a group. When I started to consistently show up for F3 years ago I already played it out in my head that I would probably just do this for a while and then casually slip away.

Then Judge Judy said “Hey Anchorman, when you are going to sign up to Q” I was like, oh crap, I stayed too long. Then I lead my 1st and I freaking loved it.

To further keep me from leaving I could rattle off countless men at Shamrock that consistently reached out to me and made me feel like I belonged here. I have witnessed so many examples of love thy neighbor at this location. So, thank you guys for living that out! Let’s keep it up.

Change Up

AO: shamrock
Q: Voodoo
PAX: Commission, Stitch, Tinker, slappy, Mermaid, Glamper, Honeydew, Brick, KickFlip
FNGs: None
COUNT: 10
WARMUP:
Check
THE THANG:
CMU, Dora-style

2 partners alternate exercises but both CMUs must be used at all times. Completed 3.5 rounds with a set of Mary after each.

-Rows
-Wall squats
-OH press
-Toe merkins
-Curls

COT:
>From CS Lewis’ Screwtape Letters
I once had a patient, a sound atheist, who used to read in the British Museum. One day, as he sat reading, I saw a train of thought in his mind beginning to go the wrong way. The Enemy, of course, was at his elbow in a moment. Before I knew where I was I saw my twenty years’ work beginning to totter. If I had lost my head and begun to attempt a defence by argument I should have been undone. But I was not such a fool. I struck instantly at the part of the man which I had best under my control and suggested that it was just about time he had some lunch. The Enemy presumably made the counter-suggestion (you know how one can never quite overhear What He says to them?) that this was more important than lunch. At least I think that must have been His line for when I said “Quite. In fact much too important to tackle it the end of a morning”, the patient brightened up considerably; and by the time I had added “Much better come back after lunch and go into it with a fresh mind”, he was already half way to the door. Once he was in the street the battle was won. I showed him a newsboy shouting the midday paper, and a No. 73 bus going past, and before he reached the bottom of the steps I had got into him an unalterable conviction that, whatever odd ideas might come into a man’s head when he was shut up alone with his books, a healthy dose of “real life” (by which he meant the bus and the newsboy) was enough to show him that all “that sort of thing” just couldn’t be true.

How can you be on the lookout for these ordinary distractions?

Core Shredder and mini laps

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, slappy, Honeydew, Skidmark, Stitch, Commission, Betty, VooDoo
FNGs: None
COUNT: 9
WARMUP:
SSH
Baby arm circles
Tempo merks
Cherry pickers
Twisties
Tempo squats
Calf stretch
Butt kickers
High knees

THE THANG:
1. Coreshredder
We did 10 core exercises in 3 rounds. Do 3 merkins between each exercise. Round 1 – 15 of each, round 2 – 10 of each, round 3 – 5 of each. We got to hear some of my Friday fun track until my speaker died. (Lame)

2. Mini loops
We had 2 cards with 6 different exercises each. Do 10 of an exercise and take a quick mosey lap move on to the next exercise on list followed by a lap each time. We were able to finish both cards and have a friendship mosey back to the flag ending exactly at 6:15 thanks to my superior planning skills.

MARY:
Nope

ANNOUNCEMENTS:
-Convergence was moved
-sign up for GTE
-next week Stitch, Crawlspace, and Mermaid

COT:
Read John 1:1-3
These words are pretty crazy when you think about it. Jesus is God. Jesus was there at the beginning. Jesus actually was the one who made everything. There’s no getting around it this is a crazy truth that Christians must believe. We are not given an option in scripture to accept Jesus as only a great moral teacher in a pluralistic group of other religions. Jesus believed that he was God and savior of the world and so did his first followers. What do you think about this? Have you ever considered it from this angle? He was either crazy or who he said he was. If we believe Jesus is who he said that he was, we believe in something pretty wild and crazy. But just because something is crazy doesn’t mean it isn’t true.

Honoring Cardinal

AO: shamrock
Q: Mermaid , slappy
PAX: Eliza, slappy, Bed Wetter, Mermaid, Stitch, Anchorman, Steam, Crawlspace, KickFlip, Skidmark, Commission, Honeydew, Ghost Flag (F3Knoxville)
FNGs: None
COUNT: 12
We honored Cardinal today by performing his VQ.

The Thang:
Choose two points about 100 yards from each other. At “Point A” perform Set 1 exercises, then run to “Point B” and repeat those same exercises. Run back to “Point A”.
Repeat that sequence for exercise Sets 2, 3, and 4.
Set 1
5 Burpees
5 Big Boys
5 Heels to Heaven
Set 2
10 Burpees
10 Little Baby Crunches
10 Mt. Climbers Double Count
Set 3
15 Burpees
15 Air Squats
15 Freddy Mercury’s
Set 4
20 Burpees

We retold his story and shared the impact on the F3 Nation, and challenged these men to stay on top of their health.