F3 Knoxville

Tag: Interpol

CMU Yoga

The Scene

Beautifully Humid

F3 Welcome and Disclaimer

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

Warm-O-Rama

Motivators

Cherry Pickers

Redneck Rockettes

Mountain Climbers

Squats

Merkins

Tha-Thang

Mosey to CMU pile and grab 1

Swings and Yoga-ish

1st station

10 Swings

Down Dog on block (45 seconds, 15 seconds)

5 Swings

Standard plank on block (45 seconds, 15 seconds)

2nd station

10 Swings

Lizard Pose Left (45 seconds, 15 seconds)

Lizard Pose Right (45 seconds, 15 seconds)

5 Swings

Upward Facing Dog (45 seconds, 15 seconds)

3rd Station

10 swings

Hollow body hold (45 seconds, 15 seconds)

5 Swings

Clinched Pickle Pointers (45 seconds, 15 seconds)

4th Station

10 Swings

Split Squat Hold Left (45 seconds, 15 seconds)

Split Squat Hold Right (45 seconds, 15 seconds)

5 Swings

Straight arm CMU hold (45 seconds, 15 seconds)

 

5th Station

10 Swings

Calf Raise Hold (45 seconds, 15 seconds)

5 Swings

T Plank Hold Left (45 seconds, 15 seconds)

T Plank Hold Right (45 seconds, 15 seconds)

6th station

10 Swing

CMU Squeeze hold (45 seconds, 15 seconds)

5 Swings

Superman hold (45 seconds, 15 seconds)

 

Mary

 

COUNT-OFF & NAME-O-RAMA

13 HIM’s

COT/BOM

 

Isaiah 40:28-31

28Have you not known? Have you not heard?

The LORD is the everlasting God,

the Creator of the ends of the earth.

He does not faint or grow weary;

his understanding is unsearchable.

29He gives power to the faint,

and to him who has no might he increases strength.

30Even youths shall faint and be weary,

and young men shall fall exhausted;

31but they who wait for the LORD shall renew their strength;

they shall mount up with wings like eagles;

they shall run and not be weary;

they shall walk and not faint.

https://youtu.be/K3TYG7Q_fj4 

MOLESKIN:

 

ANNOUNCEMENTS:

Endeavor Exicon

THE SCENE: High 50’s/Low 60″s, comfortable
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Rockette’s, Deep squats, Mountain climbers, Alternating mountain climbers, Plank jax, Baby arm circles, Reverse baby arm circles, Slow neck rolls
THA-THANG:
Diving into the rolodex of the F3 Exicon.  Q named off a “deep cut” exercise found in the F3 exicon and called out a PAX to demonstrate the exercise.  If the PAX performed it correctly, they took the Q for that exercise and called out the number of reps.  If performed incorrectly, the original Q led the correct iteration of said exercise for a certain number of reps.  Fun was had by most!

The following exercises were attempted w/ a side of laughter (in no particular order, see Exicon for descriptions):

  • Air Drama 
  • Apple Turnover (YUM!)
  • Alphabet (or ABCs)
  • Australian Snow Angels
  • Bobby Hurley
  • Booyah! Merkin (air fist pound, instead of shoulder tap)
  • Captain Morgan
  • Escalator (did not perform, time constraint)
  • Goofball
  • Hatching Butterfly
  • Howling Monkeys (a favorite)
  • Little Mermaid
  • Merkin Jax
  • Jumping Bean Squats
  • Pretzel Stick
  • Prime Time Merkin
  • Protractor
  • Rockette Hillbillies
  • Vacuum Cleaners (DNP, time constraint)
  • Welsh Dragons (DNP, time constraint)
  • Zebra Butt-Kicks

MARY:
DNP
COUNT-OFF & NAME-O-RAMA
16 PAX + 1 FNG (name TBD, previously Captain Obvious but need to re-name due to duplicate in F3 Knoxville)
CIRCLE OF TRUST/BOM:
Please check out WiRE Strength in Numbers: Men Are Waiting Devotional series through the Bible app.

With Whom Do You Gather?  If we are followers of Jesus, we must take the time to gather with other brothers in Christ.  God designed the Church this way for the Holy Spirit to flow from one to another in these instances.  Isolation is not the answer.  “For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up.” Ecclesiastes 4:10  “You see, God the Holy Spirit dwells within each follower of Jesus.” John 14:17

Take the time to connect with a FNG.  The brotherhood of Christ is a powerful force.  We never know how a kind word, working out with someone for the first time in a long time, battling through sweat in the gloom etc. can inspire and affect a fellow brother in Christ!

MOLESKIN:
Prayers for F3 Nation, Cheatsheet’s family, racism/division, Jinxy’s family, Pom-pom’s marriage/honeymoon, all our F3 brother’s!

Digging for Treasure? Find it in Christ Alone!

THE SCENE: 47F and clear. Great workout weather.
F3 WELCOME & DISCLAIMER – Administered. Hopefully social distancing requirements will be lifted soon!
WARM-O-RAMA:
IC Moroccan Night Club x 10
IC Tennessee Rocking Chair x 10
OYO Forward Lunge x 5 ea leg
OYO Side Lunge x 5ea leg
IC Tempo Merkin x 10
Pickle Pounder x 10
Pickle Pointer x 10
Reach for the sky ~10-15 seconds
Let it hang ~10-15 seconds

Mosey around the parking lot toward the pavilion near the walking path. Today we’re digging for treasure! Let’s see if we can find some

THA-THANG:
Dig Site #1 – At the Pavillion – ~5 minutes of AMRAP of the following (10 reps each)

Step Ups
Incline Merkins
Squats
Dips

Mosey to Dig Site #2 – the CMU Pile ~ 10 minutes AMRAP of the following (10 reps each)
Hodor
Bent Over Rows
Blockees

The plan was to run down and back to the tree next to the pathway leading up to the CMU plie after all 3 exercises, but the Hodors and Blockees proved to be so difficult after the first round the Q suggested a modification of running after each exercise set of 10 reps and I think it worked better.

Mosey to Dig Site #3 – The Fish
Bear crawl the fish. 30 second wall sit. Repeat 1x.

Rounded it up with 10 x Pickle Pounders + 10 x Pickle Pickle Pointers

Falling Indian Run (aka a modification of a do-ah-diddy) Dig Site #4 – Shovel Flag
Man in the front of the line peels off and does squats until the end of the line reaches him. New man in front of the line counts to 3 (originally had it planned for 5 but we didn’t have very far to run so I wanted us to get plenty of squats in) while running and then peels off. Repeat until destination is reached.

MARY:
Dig Site #4 – Shovel Flag – Q gave the option of doing something hard (my version of the Thunderstruck routine, doing something flexible (Dealer’s Choice), or doing something that makes you think (Mary Go Round) and the first two tied, so we did something hard (20 reps minimum) of Dealer’s Choice.

COUNT-OFF & NAME-O-RAMA
15 Treasure Hunters!

CIRCLE OF TRUST/BOM:

Today we went searching for treasure. And we found a few gems we might have to take out and repeat our long gaze at the future!

This past year has caused us all to ask the question:
Where is your treasure? Matthew 6:19-21 (and also Luke 12:32-34) answers it:

19 “Do not lay up for yourselves treasures on earth, where moth and rust[e] destroy and where thieves break in and steal, 20 but lay up for yourselves treasures in heaven, where neither moth nor rust destroys and where thieves do not break in and steal. 21 For where your treasure is, there your heart will be also.

So again I’m going to ask: Where is your treasure? Is it in this world? In the security of making good financial decisions? Are you trusting in the perceived security of a relationship? A friendship? A hope of something you’ll experience in the future? Or even a felt vindication for the past? Where is your treasure? Further commentary from Jesus continues in Matthew 6:22-23

22 “The eye is the lamp of the body. So, if your eye is healthy, your whole body will be full of light, 23 but if your eye is bad, your whole body will be full of darkness. If then the light in you is darkness, how great is the darkness!

What are you taking in that is driving your treasure? Consider well -we know GIGO. But do we apply it to our eating habits? To our treatment of our friends? Does how we act, what we say, and why we do it point to a treasure in heaven or a treasure in ourselves? Where is your treasure?

Last Jesus points to the most obvious dichotomy in Matthew 6:24

24 “No one can serve two masters, for either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve God and money.[f]

This is where the rubber soundly meets the road. There are many ways to fall and only one angle at which you can stand straight. Is your treasure in money, your financial security to provide for yourself and your family? Or is it with God in heaven? Jesus says you can’t have them both as the place you’re putting your treasure? So once more:

Where is your treasure? I pray it’s wholly, daily seeking to be in Heaven, Where Christ Is.

MOLESKIN:
Prayed for Jordan, Clickbait, Corey, & Interpol. Also this was my first time leading at Shamrock and thoroughly enjoyed it. Hope the PAX were well-served.

Step up and lead a Q (or ask me or Mermaid or another guy to co-q with you!)
ANNOUNCEMENTS:
Convergence at Big Ball June 12th (time not yet announced but I anticipate 7am start). Bring your 2.0’s + breakfast and a work day at the Wesley House after!

Taking Out the Trash

THE SCENE: Low 50’s, clear, and otherwise wonderful
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Motivators from 5
Tempo Merkins 10
Tempo Squats 10
Baby Arm Circles Forward 10
Baby Arm Circles Backward 10
Moroccan Night Club 10

THA-THANG:
Run to different areas of campus.  Pick up a piece of trash and put it in the box.  Rinse and repeat until the area is tidy.
After the area is clean do one of the following: Merkins (25), Squats (25), LBC’s (25).  Run to a new area.

In total we did 13 areas, so we started on our 4th round of exercises.
Merkin total 125
Squat total 100
LBC total 100

MARY:
The PAX called an AB exercise, we did that followed by 10 merkins each time.  We made it through 8 PAX, here are the exercises.
25 Snow Angels
15 Heels to Heaven
25 Pickle Poundes
50 single count Flutter Kicks
20 Freddie Mercuries
20 Box Cutters
25 Pickle Pointers (Hip Thrusters)
20 Captain Thor’s (BBC with 4 count American hammer at the top)

Total 80 merkins

COUNT-OFF & NAME-O-RAMA
12 in attendance
CIRCLE OF TRUST/BOM:
Take out the trash.
We listened to Christian rap today during the workout.  As we physically removed trash form the Catholic campus, we spiritually removed trash from our lives.  Garbage in = Garbage out.  I challenged each of us to find the trash in our lives that impedes us, and to remove it.

John 2:13-22


Jesus overturned tables in the temple.  He took out the trash.  When confronted with things in our lives, look at how Jesus handled situations, and model your response after his.  If something is not right, we should follow his lead.
MOLESKIN:
Pray for East Knoxville.
ANNOUNCEMENTS:
We are collecting for Safe Haven.  There is not a more appropriate   time to consider helping the East Knox Community.  Here is one way we can assist.

Hey Fellas. 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.

Moving Impediments

THE SCENE:

Clear Temperature Humidity Feels like Wind Speed Wind Direction
49 ℉ 67% 47 ℉ 5.3 mi/h SW

F3 WELCOME & DISCLAIMER.
I am not a professional.

WARM-O-RAMA:

20 – SSH
10 – Tie Fighters 10 forward 10 backward.
3 – Cherry Pickers

THA-THANG:
Mosey to CMU pile and have everyone grab two. Using parking lot, place a CMU on each side of the parking lot. Starting at one CMU#1, do an exercise, mosey to CMU#2 do exercise, mosey back to CMU#1 do exercise, mosey to CMU#2 do exercise, and then mosey back to start CMU#1. While waiting for six, do second exercise. Finally, when six has finished doing first exercise four times, do third exercise in cadence. So, first exercise 4 times with CMUs, second exercise while waiting, and third exercise as group.
1, 15 CMU Merkin walk-overs, Squats, Jump Squats
2, 15 Overhead CMU Press, Big boys, Flutters
3, 20 CMU Curls, Calf Raises, Twinkle Toes
4, 25 CMU Bench Press, Hello Dollys, LBCs
5, 15 CMU Triceps, Lunge, Jump Squats
6, 15 CMU Rows OR CMU Kettle Bells, LBCs, Box Cutters. Due to time, PAX was given a choice. And Recover was called cutting this short.

Circle up PAX, grab two workout dice. Die one has 6 different merkin variations. Die two has rep counts. Roll the dice and perform the rep count of the merkin type. Mosey a bit towards AO. Circle up and roll dice again. Mosey to AO, roll again. And for fun, roll again.

MARY:
10 – 4 count Flutter Kicks.

COUNT-OFF & NAME-O-RAMA
14 men.
CIRCLE OF TRUST/BOM:

“The impediment to action advances action. What stands in the way becomes the way.”

― Marcus Aurelius

 

MOLESKIN:
For the sick and elderly.  For our brothers battling illness and their wives.  For those starting Ramadan and all striving to better themselves.

ANNOUNCEMENTS: