Kenjo – Page 7 – F3 Knoxville

Anchors Aweigh My Boys!

January 22, 2021 Commission

THE SCENE: Haze gray with heavy fog
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH, 5 cherry pickers, 10 tempo merkins, 10 tempo squats, 30 sec dying cockroach
THA-THANG:
Mosey from the AO to the coupon pile

All reps using coupons
20 Upright rows

20 Straight leg dead lift

20 Squats

20 Curls

20 Steering Wheels
2nd Round with 19 reps
11’s on the stairs to the athletic center carrying the coupon up and down
- Pushpress down, tricep extension up
All reps using coupons20 Step over merkins
20 American Hammer release

20 trap raises

20 Raisers

20 sec hold
Mosey back to the AO with a jailbreak
With arms extended (no breaks), we did 5 minutes of Gorillas (one arm touches the chest while the other is extended), little bird (9 inch up and down movement with arms extended to the sides), big bird (2 feet up and down movement with arms extended to the sides), wax on (small circles inward with arms extended to the front), wax off (small circles outward with arms extended to the front), overhead claps, seal claps, and a hold with arms extended in the front.

COUNT-OFF & NAME-O-RAMA
16 HIMs
CIRCLE OF TRUST/BOM:
So I spent 4 years, 1 month, 21 days in the United States Navy. I was the 1st LT, in charge of small boat ops, helicopter takeoffs and landings, RAS, topside preservation, docking/setting sail and anchoring at sea.

An Arleigh Burke Destroyer is 509 ½ feet long and it has two anchors, a 9,000lbs (12 shots) centerline anchor and a 4,000 lbs. (8 shots) port side anchor. A shot of chain equals 15 fathoms, or 90 feet. The chain is color coded so you have an idea of how much chain has come released or brought up. One of my department’s responsibilities was to keep the chain painted black with a section of white links to mark 1 shot or 90 ft. If you do things right, you shouldn’t ever have to repaint the last two shots of chain which come from the shipyard painted yellow, then red. The saying goes, if you see yellow, start running…if you see red, you’re dead. The chain isn’t attached to the ship because it would rip a huge hole in the ship if the anchor were in a freefall. So when that red shot of chain comes up, it is like a firefighter’s hose or piece of spaghetti snaking all over the deck destroying whatever it touches.

Dropping anchor is a violent scene…you can’t see that 9,000lbs anchor because it sits over the side but as it goes barreling toward the sea floor, it starts pulling all that chain out of the locker up on to the deck, down through the hole and into the water…rust and paint chips are flying everywhere. Initially, you pay out 3 times the depth of the water in anchor chain. The ship will then start back down to set the anchor into the sea bottom and keep the chain from piling up and kinking .

What most people don’t know is that with big ships, it isn’t the anchor hooking into the ground that keeps you from drifting, it is the weight of the chain. Not only must it be strong and not break, but it has to be heavy, it has to have substance to it in order to keep the ship from drifting.

Every 15 minutes, a quartermaster will triangulate the ship’s position based on three landmarks. The shape has a radius that it can swing in based on the amount of chain paid out already. If the ship is outside of the swing circle, you know that you are drifting and in danger of running aground on the land or rocks and eventually shipwrecking.

We spent our morning getting heavy, working and building those big muscles. I hope it makes you tired throughout the day and sore tomorrow so that it reminds of the need to be heavy. You men are part of my anchor chain and I offer myself to be part of your’s. I rely on you to keep me from drifting because you are men of substance.

As far as my three landmarks, I’ve got the Father, the Son and the Holy Spirit to tell me if I get outside of the swing circle, to tell me if I am drifting. I may not read my Bible every 15 minutes, but I do read it every day to keep from running aground, to keep from shipwrecking.

Hebrews 6:16-19

16 For people swear an oath by one greater than themselves, and with them an oath serving as confirmation is an end of every dispute. 17]In the same way God, desiring even more to demonstrate to the heirs of the promise the fact that His purpose is unchangeable, confirmed it with an oath, 18 so that by two unchangeable things in which it is impossible for God to lie, we who have taken refuge would have strong encouragement to hold firmly to the hope set before us. 19 This hope we have as an anchor of the soul, a hope both sure and reliable and one which enters within the veil, 20 where Jesus has entered as a forerunner for us, having become a high priest forever according to the order of Melchizedek.

Uncle Booster’s 12 Days of Christmas

December 11, 2020 Booster

THE SCENE: 35 and beautiful in the gloom!
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.

Baby Arm Circles Forward X 10 followed by Michael Phelps
Baby Arm Circles Backward X 10 followed by Michael Phelps
Cherry Pickers (IC) 4 CT X 10
Tempo Squats (IC) 4 CT X 10
Hand Release Merkins X 10
Side Straddle Hops (IC) X 20
Tennessee Rocking Horse X 10
Mosey to the Large Parking Lot

THA-THANG:

12 days of Christmas

We do ascending exercises, with 60 yard runs down & 60 yards back each day.

1st day of Christmas Burpee
2nd day of Christmas: Shoulder Taps (4ct)
3rd day of Christmas: Box Cutters (4ct)
4th day of Christmas: Jump Squats
5th day of Christmas: Hand Release Merkins
6th day of Christmas: Hello Dollys (4ct)
7th day of Christmas: Smurf Jacks (4ct)
8th day of Christmas: Carolina Dry Docks
9th day of Christmas: Flutter Kicks (4ct)
10th day of Christmas: Squats (4ct)
11th day of Christmas: Diamond Merkins
12th day of Christmas: Burpees

Ascending Squats

Lunge, Lunge – 1 Squat

Lunge, Lunch – 2 Squats

Etc…up to 15 squats

100 Calf Raises

MARY: Part of the Q
COUNT-OFF & NAME-O-RAMA

16 enjoyed the fun…Betty, Butter Knife, Commission, Erector, Hound Dog, Judge Judy, Kenjo, Kick-Flip, Mailbox, Pool Boy, Ralph, Spotter, Survivor, Wanderer, Wheelchair & Booster

MoleSkin

This Q was borrowed (and tweaked a bit) from Charmin’s Q at the Quacken on Wednesday

CIRCLE OF TRUST/BOM:

“Joy to the world, the Lord is come, let earth receive her King.” – “Joy to the World”

“Peace on earth will come to stay, when we live Christmas every day.” — Helen Steiner Rice

“Remembrance, like a candle, burns brightest at Christmastime.” — Charles Dickens

“It’s not how much we give, but how much love we put into giving.” — Mother Theresa

“Your children need your presence more than your presents.” — Jesse Jackson

“The way you spend Christmas is far more important than how much.” — Henry David Thoreau

“Christmas is the season for kindling the fire of hospitality.” – Washington Irving

“What is Christmas? It is tenderness for the past, courage for the present, hope for the future.” – Agnes M. Pahro

“May your hearth be warm, your holidays grand, and your heart held gently in the good Lord’s hand.” — Unknown

“Thanks be unto God for his unspeakable Gift.” – 2 Corinthians 9:15

ANNOUNCEMENTS:
Sign up to Q/VQ/Co-Q

No Christmas Workout

THE LONG HILL TO HIGH STANDARDS

December 5, 2020 Judge Judy

THE SCENE: Low 40s but nice
F3 WELCOME & DISCLAIMER????
WARM-O-RAMA:
Cherry Pickers, Windmills, Crabettes, Tempo Merkins, Tempo Squats – All IC in reps of 7.
THA-THANG:
Mosey to guardrails: 5 Rounds of (10 Dips at the Rail, Bear Crawl across the road, Burpee, Mosey Back). Every round increase Burpees by 1.

Mosey to bottom of long grassy hill at front of campus. At the bottom we did an assortment of exercises. Each Round involved 50 reps of the called exercise/s and then a run up the hill and back down to start. We did Merkins, Squats, Monkey Humpers, CDD, Lunges, SSHs, Diamond Merkins, Burpees, Mountain Climbers, Flutter Kicks, and a few more. Got some mileage out of the hill as well. Strava indicates at least 2 miles total. Nice work.

MARY:
Pickle Pointers, Box Cutters, Flutter Kicks.
COUNT-OFF & NAME-O-RAMA
16 Strong
CIRCLE OF TRUST/BOM:
Q shared his gratitude for the men of JUCO and their unwavering commitment to high standards and moral excellence.
MOLESKIN:
Hound Dog was right on time as always.
ANNOUNCEMENTS:
N/A

Pick Your Pain

November 22, 2020 Mailbox

THE SCENE: Cold but not that cold
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
After being late to my own Q due to loosing my phone while setting up the workout and being frustrated with myself we got started. Thanks Judge for getting us going on time……reach for the sky, let it hang, hillbilly squats, 5 count plank with Merkins x 12, high knees and burpees, BBS

THA-THANG:

Mosey to my truck to grab my gloves, which I also forgot in my frustration of being late….Then mosey up to guardrail behind Maple Street shopping center.

20 – Dips / Decline shoulder taps __Lap around the shopping center

20 – Derkins / Up / Downs ____Lap

20 – Rock OH claps / Rock Seal claps___Lap

Mosey to JUCOmanjaro

Pick your Pain – Further you run – less reps. Everyone got to choose their distance each exercise. If you choose to stop at first cone (10 reps x exercise multiplier), second cone (8 reps x exercise multiplier), third cone (6 reps x exercise multiplier), fourth cone (4 reps x exercise multiplier), fifth cone (2 reps x exercise multiplier), or just keep running to the top if you hate the exercise.

Round the Clock Merkins x 1

Burpees – x2

BBS x3

SSH x 4

Mosey back towards the AO for some Dan Taylor – 1:4 Squats / Lunges adding 1:4 at each light pole. Worked our way up the hill to 5 squats and 20 Lunges and then came back down to 1:4

MARY:
Had time for a little Mary – Hello Dolly, Pickle Pounders, maybe something else.

COUNT-OFF & NAME-O-RAMA
15 HIMS including 2 for Rush

CIRCLE OF TRUST/BOM:

As those that have been around and heard me share over the past year there is normally a common theme where I share where God has used many people in my life to share the same message over and over again until my stubbornness is overcome and I am willingness to stop and listen. Felt like that happened again this week. Through the JUCO-Challenge where each day several brothers have been sharing scripture or inspirational messages Kick-Flip the other day shared this quote from Charles Dickens “Reflect upon your present blessings—of which every man has many—not on your past misfortunes, of which all men have some.”

Probably less than 24 hours later, I watched my wife struggle in pain after having surgery and hear her whisper more or less the same thing. She said it’s days like these that I realize how much I take for granted just a normal day. We remember the blessings on the special days, but what about the normal days. Do we still see the abundance of blessings in the normal days. A normal day where the sun rises and you wake up warm and dry in a cozy bed, a normal day where there is an abundance of options for what to eat or what to wear, a normal day where you have a job to do and a car to get you there. A normal day where we are surrounded by friends and family. I am guilty way too often of taking for granted the normal days. All across the globe and even in our local Hardin Valley community for many of our neighbors their normal day doesn’t look any like what I described. Judge has challenged us to step up our game in serving those around us where normal is different. Let’s rise to the challenge men. We are called to be different, looks different, act different, love different, serve different. Remember what Jesus told his disciples in Mark 10:45 “For even the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””

ANNOUNCEMENTS:
Still collecting coats – let’s finish strong – reach out to a few friends, coworkers, neighbors, etc and see what you can gather up for those in need.

IMPACT

November 7, 2020 Judge Judy

THE SCENE: 40s
F3 WELCOME & DISCLAIMER✔
WARM-O-RAMA:
Tempo Merkins, Tempo Squats, TN Rock’n Chair, Mountain Climbers, Crabettes, SSH: All IC, 10 Reps Each

THA-THANG:
Mosey to Large West Parking Lot, stopping for a little bear crawl on the way.

Pole to Pole: 10-20-30
- 10 Merkins, Mosey
- 20 Merkins, Mosey
- 30 Merkins, Mosey
- Repeat w/Squats
Mosey back to the baseball field for some Burpee Baseball.
- Team 1: Line up at Home Plate. One player at a time, run to 1st base – 5 Burpee no Merkin, 2nd Base – 20 Mountain Climbers, 3rd Base 30 Squat Jumps, Back to end of Lineup. While players are traversing the bases, the Lineup is doing Burpees until everyone has gone around. So fun! (FNG Spewdent spilled Chunky Merlot but recovered nicely – that’s leadership!)
- Team 2: Mosey around the outside of the field until Team 1 is finished
- Teams switch roles
Completed 1 Inning.
Mosey to Top of Sophomore Hill: Team 1 does pullups while Team 2 Lunges across small lot and Crawl Bears back. Switch and repeat.
Mosey to small wall on way back to Shovel Flag: Aiken Legs! 20 Wall-Jumps, 20 Lunges, 20 Iron Mikes
Mosey toward Shovel Flag some more, stopping for a plank walk along the curb: PAX in plank position and walk themselves with hands down the curb, switching sides once. We went about 50 yards or so.

MARY:
No time.
COUNT-OFF & NAME-O-RAMA
17 Strong
CIRCLE OF TRUST/BOM:
1 John 2: 15-17: “Do not love the world or anything in the world. If anyone loves the world, love for the Father is not in them….” So many people today, with all that is going on, are clinging to the things of this world, whether it’s their money, or property, or taxes, or presidential candidate. Our society needs strong, male, virtuous leadership now more than ever – the kind of leadership that makes an impact. Q encouraged the men to not be of this world and to cultivate a heavenly perspective. That perspective changes not only your life but others’ as well because having a heavenly perspective increases a man’s impact on the world around him. Q shared the story of Paul Watson, a co-worker and friend, who struggled with a rare form of heart cancer and finally succumbed to it after a courageous fight. Q recalled Paul’s funeral, which the Q will never forget. Paul’s wife and two little girls were looking at his casket and the pastor stood up and stated to the entire congregation which was packed: “If your observations of Paul’s struggle with the cancer over this past year have brought you closer to Jesus, please stand.” One by one, people began to stand and by the end of it there wasn’t a single person sitting in the entire church. He asked Paul’s wife and little girls to turn around and look. Men – THAT is impact. What legacy are you leaving behind?

MOLESKIN:
N/A
ANNOUNCEMENTS:
Anniversary Convergence