Kenjo – Page 12 – F3 Knoxville

March Slaughterhouse

March 6, 2020 Sergeant Slaughter

THE SCENE: Dark and gloomy, high chance of smoke
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
S.S.H. x 10 IC; Cherry Picker x 5 IC; OHC x 10 IC

THA-THANG:
Mosey to the “new” parking lot, brief stations in the first corner, split into 4 groups of 3 for the main event. 4 corners of the lot, each has 2 exercises x20 reps to complete. After completing corner reps, run 3/4 of a lap to next station, moving as a group. AMRAP. Each group completed at least 2 full 4-corner laps.

Corner 1: diamond walk ; 10kg bushwhacker (lunge while swinging a 10kg kettle bell in front of the face)
Corner 2: burpees ; smurf jacks
Corner 3: CMU pullovers ; CMU BBS
Corner 4: broad jumps ; 4ct American Hammers
Mosey back to AO

MARY:
Roughly 2 minutes remained upon arrival back to AO, just enough time for 50 Overhead claps, in cadence. Judging by the grumbling, this was the correct recipe.
CIRCLE OF TRUST/BOM:
This was a tough one men. I knew walking in that I would struggle to hold it together, and almost didn’t make it through the first paragraph of the poem. My grandfather cut a poem out of a newspaper sometime in the 1940’s or early 50’s, titled “Thoroughbred Man” that he gave to my dad circa 1953. My dad carried it in his wallet for 50+ years, to the point that he had to laminate it with a new typed copy just to preserve it. He passed it on to me in 2002 before my first trip into a warzone. Years later, I had it emblazoned on a plaque for him to put up on his wall. He passed away in January 2015 after struggling through dementia and alzheimers’ for several years. That was the longest day of my life, standing watch at his bedside for 20 hours, praying and talking to him. I had siblings rushing in from as far away as Colorado. About an hour after the last of us got to spend some 1 on 1 time with him, we all held him as he breathed his last, then his stubborn heart (if you knew him, you’d understand) went on for another 5 minutes. I didn’t have the composure to share all of this in the BOM, so here it is. I prayed for him. I wanted more time with him, but I also knew that it would only prolong his suffering. I prayed for God to take him. After I took the plaque down off his wall, it stayed hidden, in a closet. When I moved I put it up in my workshop, but still didn’t see it often. I spent a lot of time embarrassed and ashamed of the man that I had become. I wasn’t living up to what I was responsible for. F3 has changed that in me. Laziness, fear, and anxiety are afterthoughts now. The plaque is in a spot where I see it daily, where it should be, as a reminder of how I need to live for my family. It reads:

Am I the thoroughbred man, I want my laddie to be:

In the days that are now his future, Do I want him to be like me?

Nature’s put my mark on his features, I’m putting my stamp on his soul.

Can I help my boy reach the highlands, If I strive for a lesser goal?

’tis a sobering thought for fathers, aye a sobering thought for me;

As my boy sets on life’s ocean, shall he chart his course by me?

Shall he think the thoughts that I think; shall he say the things that I say;

Shall he live the life that I live; when I come to the end of my way?

To our boys is the task of the future, we’ll soon leave the world in their care.

As a father, I’ll help or hinder my boy’s life burdens to bear.

For this law is not to be broken, ’tis almighty God’s wonderful plan-

I must be a thoroughbred father, if I’d sire a thoroughbred man.

HIMs, we can’t be perfect. But, we can do better than we are. If you have to think twice about doing something, odds are it is sinful. If you are about to do something that you wouldn’t want your wife, kids, or God to see you do, stop. If you don’t want your son to grow up to be like you, change. And, if you wouldn’t want your daughter to bring you home to meet you, sins and all, do something about it.

ANNOUNCEMENTS:
JUCO is hosting convergence on 3/28/20, put it on your calendars and get out there! Mermaid and myself will be heading up a pre-ruck from 0600-0700 before the beatdown, full smokey plus the third leg.

Dora the Explorer Experience

March 6, 2020 5K

THE SCENE: 46 degrees, all clear

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

SSH x 20

Mt Climbers x 10

Tempo Merkins x 10

Windmill x 10

Tempo Squats

THA-THANG:

Mosey to Brick Wall – Dora Up

– 100 Burpees

– 200 Squats

– 150 Derkins / 150 Irkins

Mosey to CMU pile – New Dora Partner

– 50 Curls

– 50 Tri-extensions

– 100 Freddie Mecuries 4-count

Mosey to Pull UP bars

1 pull-up on your own to break in the new pullup bars

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Psalm 119:9,11

MOLESKIN:
Using Scripture to combat those areas where we as men need help

ANNOUNCEMENTS:
F3 Convergence at JUCO end of March-be there

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

February 28, 2020 Pool Boy

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:

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

Gritty Tenderness

February 24, 2020 Trolley

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

V(alentine’s)Q

February 14, 2020 Mailbox

THE SCENE: Perfect…might have been a little cold (29F) but it wasn’t raining and it was dry.

F3 WELCOME & DISCLAIMER: Almost nailed it but Judge had to remind me this is my VQ and I am not a professional.

WARM-O-RAMA:
Burpees, Cherry Pickers, LBAC, WWII sit-ups, Tempo Diamond Merkins. Paused to appreciate that we were still dry after Warm-O-Rama

THA-THANG:

Headed over to the guardrail for 41 tricep dips and a musical serenade to Guardrail to recognize his 41st trip around the sun. Mosey over to the coupon pile. Everyone grabbed a coupon, circled up and held an air chair while I explained “Capture the Coupon” Counted off into teams of 4 and headed over to the parking lot and each team took their corner. Each coupon had been labeled with an exercise and number of reps before the beat down. Each HIM did the exercise on their individual coupon and then left it behind at their base while going to attack another team’s coupon supply and bring one back to their base to perform the next exercise found on the coupon. It was mayhem for a little while but eventually the PAX got the hang of it and their was a full melting pot of the Lexicon going on simultaneously. It was quite a beautiful scene. Trolley tried to only capture the burpee coupon but KickFlip perfected the cup and ball magic trick and left him with bear crawls, which was still fine with him. It was chaos but everyone seemed to enjoy it. Mosey back to the shovel flag and had time for one more push before we timed out. Eye of the Tiger came over the sound waves and the PAX performed Rocky Balboas until the chorus finally came. We dropped and did merkins during the chorus and then back to Rocky Balboas during the second verse. Did one more round of Merkins during the second chorus and then stopped for a quick Mary.

MARY:
Did pickle pounders in cadence. Once you reached the number of years you were married you stopped and held plank. Curveball was our most experienced pickle pounder – still in perfect form after 25 years (I believe). RESPECT

COUNT-OFF & NAME-O-RAMA
29 HIMs in attendance.

CIRCLE OF TRUST/BOM:
James 1: 2-4 “Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.” Guardrail prayed this verse over my wife while helping stay with our children for another late night trip to the ER. It has been on my mind ever since. There is something about counting it ALL joy that is so beautiful but also so difficult in reality. We all have those people in our lives that have perfected it and always have a smile on their face and you know there is nothing FAKE about it. It is a contagious JOY that always brightens my day when I get to be in their presence. We should all strive to live every moment of our lives with a posture towards JOY. We can’t let the trials of the day overcome the blessings as they are always abundant when we choose to look for them. Trials are the way God brings us closer to full dependence on Him. It exposes the weakness in our Faith and the more we need his Grace. We all face choices when trials come our way….turn to sin (doubting God, angry with God, turn to substance, bad relationships, etc) or submit to our inability to do it alone and the necessity of being fully dependent on Him. In time the patience, endurance, steadfastness learned through trials sharpens our FAITH and makes us perfect and complete. Last night my wife unbeknownst to her that I had chosen this verse to talk about said “I am so filled with JOY. I haven’t felt this good in so many months.” Hearing that was by far the best Valentines gift I have received in all my years and just one more confirmation of how good He is ALWAYS. I want to thank everyone that has prayed for her and our family over the past several months, it has been such a blessing for us all. Let’s strive to always count it ALL joy, today, tomorrow and ALWAYS.

MOLESKIN:

Prayers for Trolley’s wife ankle and ability to see a doctor quickly. Prayers for Commision’s friend who is recovering from an appendectomy.

ANNOUNCEMENTS:
7 HIMs joined for coffee at DD.