F3 Knoxville

Tag: Kenjo

Standing Together

THE SCENE: Snow and cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
15 SSH, 15 Moroccan night club, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THA-THANG:
Mosey to JUCOmanjaro. There are 6 cones spread throughout the mountain and exercises at each one. Battle buddy up and tackle the workout together. Here are the exercises.

  • 25 merkins
  • 25 diamond merkins
  • 30 squats
  • 30 lunges total
  • 30 flutter kicks (4 ct)
  • 30 Freddie Mercury (4 ct)

Mosey to the bottom. Rinse and repeat until time is called.

MARY:
No time!
COUNT-OFF & NAME-O-RAMA
20 PAX conquered the mountain together this morning despite the snow!
CIRCLE OF TRUST/BOM:
Hebrews 10:24-26 – “and let us consider how to stimulate one another to love and good deeds, not forsaking our own assembling together, as is the habit of some, but encouraging one another; and all the more as you see the day drawing near. For if we go on sinning willfully after receiving the knowledge of the truth, there no longer remains a sacrifice for sins, but a terrifying expectation of judgement and the fury of a fire which will consume the adversaries.”

The first part of that passage is a little more light-hearted, but the second half gets serious.  If we can make it a point to assemble together, we are giving ourselves the opportunity to grow closer. When we grow closer, we can hold each other accountable and help to redirect each other when we falter. We will fail if we go at it alone.
MOLESKIN:
Snow and wind didn’t stop us from getting better this morning. Great job!  I am encouraged every day I post by the hard work that you put in.

Thanks for the pre-run Spotter and Pool Boy.
ANNOUNCEMENTS:
Don’t forget about Hardship Hill.

What Does Frozen 2 & 100 Burpees Have in Common?

THE SCENE: 41 degrees – great weather for a day in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 8
  • Side Straddle Hops (IC) X 15
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Sprints back & forth across the parking lot X 4
  • No Mosey – Stayed in the AO Lot the entire time

THA-THANG: AO Parking Lot

January Challenge – 100 burpees for time

Four corners – 10 reps of each exercise in all 4 corners.

  • 1st Lap – squats, diamond merkins, big boy situps
  • 2nd Lap – lunges, merkins, heals to heaven
  • 3rd Lap – calf raises, wide merkins, Freddie Mercury
  • Rinse and repeat

MARY: Part of the Q

COUNT-OFF & NAME-O-RAMA  26 HIMs & 1 FNG – DeVito

CIRCLE OF TRUST/BOM:

Back in December, I took my youngest daughter to see Frozen 2. During one scene of the movie, Anna was sad because she though Olaf and Elsa were dead. She almost gave up but sang the song “The Next Right Thing” and me and my daughter got pretty emotional. Read the words below and realize that we are faced daily to do the next right thing. The question is are we going to do it?

  • Should we WATCH basketball on TV or PLAY basketball with our kids?
  • Should we PLAY a game on our phone or PLAY a game with our kids?
  • Should we volunteer in our community or live in our own little bubble and not go out of our comfort zone?
  • Should we exercise, read the Bible, be a great employee, friend and family member or just muddle through life?

Let’s always think about what the right thing is, take a breath and then take a step in the right direction!

The Next Right Thing from Frozen 2

I’ve seen dark before, but not like this
This is cold, this is empty, this is numb
The life I knew is over, the lights are out
Hello, darkness, I’m ready to succumb
I follow you around, I always have
But you’ve gone to a place I cannot find
This grief has a gravity, it pulls me down
But a tiny voice whispers in my mind
You are lost, hope is gone
But you must go on
And do the next right thing
Can there be a day beyond this night?
I don’t know anymore what is true
I can’t find my direction, I’m all alone
The only star that guided me was you
How to rise from the floor?
But it’s not you I’m rising for
Just do the next right thing
Take a step, step again
It is all that I can to do
The next right thing
I won’t look too far ahead
It’s too much for me to take
But break it down to this next breath, this next step
This next choice is one that I can make
So I’ll walk through this night
Stumbling blindly toward the light
And do the next right thing
And, with it done, what comes then?
When it’s clear that everything will never be the same again
Then I’ll make the choice to hear that voice
And do the next right thing

MOLESKIN:  Be open to learning wherever you are…like the movies seeing Frozen 2 w/ your daughter, Strawberry Shortcake

ANNOUNCEMENTS:

  • Help build pullup bars on February 29 at the Dog Pound
  • Hardship Hill is on May 2

Tony Hawk

THE SCENE: A balmy 40 degrees with a light drizzle. Perfect beatdown weather!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
30x SSH IC
10x Failure to Launch
10x Hindurkins IC
20x LBAC each way
20x OHC
10x Crabettes IC
20x Cossack Squats (10 each leg)
Toady-hop across the parking lot (not Tony Hawk, although that sounds much cooler. I’ll have to work on that…)
Bear crawl across the parking lot

THA-THANG:
Mosey over to the large parking lot. Battle buddy up.
Broken Wheelbarrow (partner holds only one leg) from one line to the next, 5 merkins on arrival.
Switch places with partner.
Repeat with other leg.
Squats for the Six.

Mosey to the courtyard. Divide into groups of 3.
One PAX under one shelter, other under shelter across the courtyard. Third PAX runs between (plus 2 burpees) and switches out.
Exercise pairs:

Iron Mikes – Cossack Squats
Diamond Merks – Carolina Dry Docks
Gas Pumpers – LBCs
Superman Swim – Sundial
Ran outta time! Hustle back to the AO!

MARY:
Ruckers were doing something or other at the AO when we got there… But time was up!
COUNT-OFF & NAME-O-RAMA
6 for Motherruck’n Monday: Sergeant Slaughter, Mermaid, Mandolin, Booster, Ginger, and Judge Judy. 19 for the standard beatdown (as tagged)
CIRCLE OF TRUST/BOM:
Stolen from Tank’s contribution to the weekly email, because it hit home:
Close your eyes.
Imagine you have a daughter.
Now imagine she’s dating someone just like you.
Did you smile?
No?
Then change!

Some things we lack the power to change on our own. We need the help of the Holy Spirit inside us. Without Him we can do nothing!

MOLESKIN:
Never had a nosebleed before today, but it bled like a stuck pig the whole way from my house to the AO! Managed to get it stopped just in time for the beatdown… could have been a gory mess!
ANNOUNCEMENTS:
Pullup Bars installation at the Dog Pound next month! Feb 29!

A Properly Motivated JUCO Posse

THE SCENE: Cloudy and cool, with temps around 32, and a wind chill in the high 20’s.
F3 WELCOME & DISCLAIMER: This is F3, Fitness Fellowship, & Faith.  Q has a cell phone in case of Emergency.  He is not a professional, and does not know your injuries.  You will need to modify accordingly.  You are here on your own volition, the only thing that brought you here was an EH (Emotional Headlock), and a desire to check out why these guys get up so early to roll around in parking lots. 
WARM-O-RAMA:
Cherry Pickers to 5
Baby Arm Circles forward & Backward 10 ea
The Motivator from 12 (312 total reps)  This exercise reduced the mumble chatter to zero and left only groaning and complaining.

THA-THANG:

This is a 2 station workout.  At station 1 located near the coupon pile, you will perform 20 reps of each of the following 6 exercises with a coupon: Rows, Curls, Squat Thrusters, Tricep Extensions, Calf Raises, BBS aka “Louganis” holding coupon over head.  After you complete the 6 exercises, run to the top of sophomore hill.  At the top you will perform 6 more exercises, again with 20 reps each.  The exercises are as follows: Wide Merkins, Squat Jumps, Curb Dips, Diamond Merkins, El Capitan to the crosswalk, and handrail pull ups.  Once you finish run back to station 1, where you will rinse and repeat.  This is an AMRAP routine.  Most PAX made it to the third round, some beast studs began their fourth.  Butter Knife was out font leading the charge with Frenchie and Erector hot on his trail.  There may have been others in the lead group, but I was not.

MARY:
Very little time for mary, the PAX held plank on their elbows for a short time (15-20) seconds.

COUNT-OFF & NAME-O-RAMA
29 HIM’s, no FNG’s.  My video failed, and I am proud of recalling 29 names from memory.  I will admit I struggled to complete the list as my picture was very grainy.
CIRCLE OF TRUST/BOM:

  • “I still have a dream, a dream deeply rooted in the American dream – one day this nation will rise up and live up to its creed, ‘We hold these truths to be self evident: that all men are created equal.’”
    Quoting the declaration of Independence.
  • “Faith is taking the first step even when you don’t see the whole staircase.”
    MLK’s Actions required Faith.  He was a champion for the civil rights movement, and so powerful a figure, with such a strong message, that those threatened by him eventually assassinated him.
  • “We must learn to live together as brothers or perish together as fools.”
    Matthew 22:39 Love your neighbor as yourself.
  • “I have decided to stick with love. Hate is too great a burden to bear.”
    John 13:34  “A new command I give you: Love one another. As I have loved you, so you must love one another.
  • “A genuine leader is not a searcher for consensus but a molder of consensus.”
    HIM-High Impact Man

MOLESKIN:
Praise from Butter Knife for the Men of JUCO.
Mermaid, 16th Wedding Anniversary today. His M is a patient woman for putting up with him for that amount of time.
ANNOUNCEMENTS:
Hardship Hill, can we create 2 Juco Teams?
OTB RUCK workout similar to the rush concept on Monday morning.  0500

Lasting Invigoration

One comment

THE SCENE:  WHAT?  I thought there was supposed to be a THUNDERSTORM!?!?!  It’s super nice!  60 and no rain!
F3 WELCOME & DISCLAIMER:  Administered
WARM-O-RAMA:

Abe Vigoda x 8 IC
Moroccan Nightclub x 8 IC
Mosey to the ducks, Carolina Dry Dock x 10 OYO
Mosey to the flag, Heels 2 Heaven x 15 IC
Fast mosey to the ducks (75%), Merkin x 10 OYO
Fast mosey to the flag (75%), Flutter Kick x 15 IC
Sprint to the ducks, Burpees x 5 OYO

THA THANG:

Mosey to the big parking lot.  Partner up

(Hat tip, Archie!)  Pairs spread out across 6 stations.  At each station there is a “stationary” exercise and a “move” exercise.  First partner does the “stationary” exercise until the second partner does the “move” exercise to the cone and back.

Two minutes each station.  30-second recovery and rotate.

Exercises were;

Station 1:  Bear crawl / Flutter kick
Station 2:  Sprint / Carolina Dry Dock
Station 3:  Broad Jump / Heels 2 Heaven
Station 4:  Sprint / Burpee
Station 5:  Lunge / Merkin
Station 6:  Sprint / Mountain Climber

Performed 9 sets.

Mosey back

MARY:

(Hat tip, Spotter!)  Each person names an exercise and leads 10 reps.  Rotate around x 5 exercises.

Hold plank.  I passed out 12 pieces of paper – each containing a quote from a previous Q at JUCO.  One quote is read aloud.  3 merkins.  Next quote is read…3 Merkins.  Repeat until finished.

COUNT-OFF & NAME-O-RAMA

17 strong (+6 Rushers for the CoT)

CIRCLE OF TRUST/BOM:

During Mary, I passed out pieces of paper and asked for them to be read aloud (while we plank and Merkin).  On each paper was a quote from a previous Q at JUCO.

      • “When you do wrong by someone, you HAVE TO MAKE IT RIGHT”. – Commission
      • “The process of calling people out by name is BOLD, and it’s powerful to encourage.  We have been called to boldly pray for one another”. – Guardrail
      • “Being thankful is about the mindset of being conscious of what we have and what surrounds us and giving thanks for that as opposed to comparing our lives to others and striving to acquire more and more material objects”. – Mandolin
      • “Let’s strive to be passionate about all that we do. To push ourselves to the next level physically, spiritually, and mentally”.  – Spotter
      • “I come here for the fist bumps”. – Finger Food
      • “What kind of leader are you? Do you go home after a long day and expect to be served? Or are you serving? – Judge Judy
      • “We commit time and discipline to strengthening our physical bodies. How are we strengthening our spirits for the battles we are in?” – Snaggletooth
      • “Put others before yourself and be part of the solution”. – Erector
      • “We should strive to love others like God loves us”. – Booster
      • “To be fighters, we not only have to be physically ready, but mentally as well”. – Sargent Slaughter
      • “I need to set my mind on staying faithful to God’s will and not on my own comfort”. – Archie
      • “You’re here to bear your own load and carry other HIM’s burdens when they can’t, and you let them when you can’t”. – Pool Boy

T-claps for my good friend, Archie, who nagged me about F3 until I finally showed up 8 months ago!  I loved it from Day 1 and have been to almost 100 workouts since!  I love it because it is so much more than a workout (Hat tip, Finger Food).

A few days ago, Waxjob reminded us that F3 has a mission – “to plant, grow and serve small workout groups for men for the invigoration of male community leadership”.  Men, this is not just about doing merkins and burpees in the dark – it is about the invigoration of men in our area.  The pump you get from a workout doesn’t last more than a few hours.  Real, life-changing, long-lasting invigoration grows out of these last 5 minutes of our time together (CoT) – when we share wisdom and pray for one-another.

This group is about energizing and revitalizing the man to your left and right (not us, but Christ working in us).  We are about challenging each other and holding each other accountable to a very high standard.  We are about being vulnerable with our own faults and failures, in order to promote growth in others.  We are about pouring into each other’s lives – encouraging one another and allowing yourself to be encouraged, so that we all get better together.  We are about sharing wisdom, a treasure far more precious than rubies (Proverbs 3:15), with each other.

 

Two thoughts about sharing wisdom during the CoT

#1:  Scripture says if you prize wisdom, she will make you great, she will honor you (Proverbs 4:8), add years to your life (Proverbs 9:11) and will bring you strength (Ecclesiastes 7:19) and success (Ecclesiastes 10:10). I think you can expect those returns, only IF YOU ARE APPLYING WHAT YOU HEAR (James 1:22).

Men, what if you were applying the wisdom that we read during our Mary (words that YOU have spoken to this group over the past few weeks)?  What if you selflessly served your loved ones (Judge’s Word), cultivated contentment in your life (Mandolin’s Word), sincerely apologized when you wronged others (Commission’s Word), subjugated your comfort to God’s will (Archie’s Word), prayed for your F3 brothers (Guardrail’s Word), loved others like God loves us (Booster’s Word)…  OH, WHAT A MAN YOU WOULD BE!!!  You would certainly be a High-Impact Man, if you APPLIED what you hear.

#2:  If wisdom will make you great, honored, strong, successful – that sounds like the antidote to a meaningless life.  If you have wisdom to share but you’re keeping it to yourself – man, what’s up with that?  Do you have a word of encouragement for us?  SHARE IT, because we struggle against discouragement every day.  Do you have a word that will cut us deeply and expose the innermost thoughts and intentions of our hearts (Hebrews 4:12)?  If you lack the courage to speak that word of rebuke, you have stolen peace and joy from us.  If, however, you hearten yourself to speak those uncomfortable words with truth and love, Christ may just use you to rescue your brother from his life of self-centeredness and meaninglessness.  OH, WHAT A MAN YOU WOULD BE!!!

Wisdom – APPLY it, SHARE it.

MOLESKIN:

This Q was a tribute to some of my favorite men on earth.

Hat tips to Archie and Spotter for the workout ideas.

Hat tips galore to those who provided inspiration for the Word; Waxjob, 5K, Archie, Spotter, Mandolin, Finger Food, Commission, Pool Boy, Erector, Snaggletooth, Sargent Slaughter, Guardrail, Booster, Judge Judy.

A note about wisdom… Not every sweet platitude written in script on a shabby chic board in Hobby Lobby is wisdom.  Not every word spoken by someone famous is worth repeating.  “Do you see a man wise in his own eyes? There is more hope for a fool than for him” (Proverbs 26:12).  If you bring “wisdom” that you heard from Oprah to a BOM and it falls flat, don’t be surprised.  It is the Word of God which will cut like a sword (Hebrews 4:12) and which never returns void (Isaiah 55:11).  No such promises if your inspiration is another source. 

Music credits;
Rotate (Finger Food’s new favorite song), Rak-Su
Smack Down, Thousand Foot Crutch
Can’t Be Moved, Jeremy Camp
Fire it Up, Thousand Foot Crutch
Purpose for Pain, Scott Stapp
Lifeline, Thousand Foot Crutch
Feel Invincible, Skillet
Move, Thousand Foot Crutch
Move, Toby Mac
The Resistance, Skillet
Final Countdown, Europe
Freedom yell, Mel Gibson

ANNOUNCEMENTS:

Prayers for Mailbox’s wife’s health, Mandolin’s wife’s job, Pool-Boy’s divorce hearing tomorrow, Fast-N-Easy’s family, Judge’s mentoring opportunity, WaxJob’s family