F3 Knoxville

Tag: Kentucky

Do you remember that time we did Picketts and Everest the same day?

THE SCENE: Perfect July Morning ! Temp was about 74. Had rain over the weekend. Dew on the grass, did not see or smell any skunks.
F3 WELCOME & DISCLAIMER

Reminded everyone that I was worse than any professional. Monitor and modify..etc. Covid disclaimer – do not spit on each other!

WARM-O-RAMA:
SSH, Cherry Picker, Butter Fly ( Included Coach Dunn’s advice) , Shoulder Stretch, Arm Circles, 50 % pace lap around parking lot.
THA-THANG:
Mosey down to playground

  • set of 11s – Box Jams and Decline Merkins

Mosey to Picketts Hill

  • Set of 7s – Run 1/2 way up Picketts and do Burpee with Carolina Dry Dock on bottom.
  • 10 Count Recovery after 7 set complete.
  • Run up Picketts Hill

On Top of Picketts Hill – 10 count set of Squats followed by Mosey to bottom of Everest.

At Bottom of Everest

  • 10 Merkins, 10 4 Count Flutter Kicks, then run to stump that is approximately 1/3 up Everest. Repeat this 3 exercise set 5 times.
  • Run to top of Everest and then 10 count recovery. Followed by mosey to AO.

At AO

5 minutes game of Duck Duck Goose with Pax doing core exercises while the “Ducker” goes around the circle to finish.

COUNT-OFF & NAME-O-RAMA
16 Pax got better today.

 

CIRCLE OF TRUST/BOM:

Shared today the contrast of the story of  Job vs the book of Proverbs. Proverbs gives us practical wisdom and advice for living our life. The story of Job is a story of a good life gone bad as God gives Job the many challenges he has to face. You could argue that these two parts of the Bible are so different that you would wonder if they are in the same book! So much of our lives we have been fortunate to have lived in a Proverbs world. However all of us will from time to time find ourselves in a Job world through challenges in our personal, professional, spiritual or physical ( health ) life. In the current world – pandemic, economic, political , racism etc.. it seems like we ( our country/ community, world) have all been going through a Job phase. As leaders we need to keep that focus like Job. There is another side and it is up to HIMS like us to help and be strong for our community and Pax.

After the Proverbs / Job word I shared that I had found an old book about change that I had lost. The book “Who moved my cheese” was a successful book 20 years ago about change in the workplace and how to adapt. The book is a 10 minute read and I recommend it in our quickly changing world – here is a summary I found online:

Who Moved My Cheese Summary

Have a great week everyone

ANNOUNCEMENTS:
Code Brown reminded that there were still a couple of Qs left for the week.

Maximus Suicidae

THE SCENE: A little too warm, a little too humid to be perfect. Meh…
F3 WELCOME & DISCLAIMER: I am not a professional.  Do not snot on each other.

WARM-O-RAMA:
Side Straddle Sprint of Fire – PAX do SSH IC while each PAX in turn runs round the group observing social distancing.
From the baseline, do high skips across the lot, then mosey back.
Asymmetric Merkins (with one hand on the kerb) 10 each side OYO.
High Knees across the lot, then mosey back.

THA-THANG:
Mosey down to Circus Maximus for Suicides.  PAX run to the first cone and do 5 of said exercise, then run back to the start.  Then to the second cone for 10 and back, then third for 15, forth for 20 and the far end of the lot for 25.  The exercises were:

  • Merkins
  • Hello Dolly (4 ct)
  • Squats
  • Crab Jacks (4 ct) – that turned out to be a lot…
  • Heels to Heaven
  • No one made it to the Iron Mikes.

We moseyed back to the AO, just in time for Mary

MARY:
My new favourite ending…  The Bicycle Race.

PAX do Freddie Mercurys to the tune of Bicycle Race by Queen.  Every time you hear Bicycle, or Bike throw in as Big a Boy as you have left.

COUNT-OFF & NAME-O-RAMA
12 strong
CIRCLE OF TRUST/BOM:
Amelia Earhart was born on this day in history.  She said The most difficult thing is the decision to act. The rest is merely tenacity. We showed that by getting out of bed.  The rest was just moseying up and down a parking lot.  Good job men.
MOLESKIN:
I learned today to kill the Bluetooth on my phone before I give Bunny his speaker back.  So he can’t use Siri to call my M at 6:30!

The Makers of Man aka Man Makers

THE SCENE: The air is THICK, but promising.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness/Fellowship/Faith
  • My name is Steam and I’m honored to be your Q this morning
  • Couple of things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • I don’t know any injuries you may or may not have, so if you need to modify any of the exercises we do this morning – feel free to do it!
    • But along with that – I’m going to encourage you to push yourselves and push the men around you – you deserve it and so do they.
    • You’re here on purpose this morning. You’re here on purpose.


WARM-O-RAMA:

 

  • SSH: 10 x 4 IC
  • Rockette: 10 x 4 IC 

  • Imperial Walker: 10 x 4 IC 

  • Windmill: 10 x 4 IC
  • Tempo Squat: 10 x 4 IC

THA-THANG:

 

(mosey up to the new walkway)

  • Battle Buddy Up
  1. Dora
    • BB1: Heels to Heaven (4 count ex)
  • BB2: Run to the other parking lot – execute 8 count merkin and run back
  • Each battle buddy will make the run down twice
  • Recover here when you’re done – holding the Al Gore

 

2. The Gauntlet

    • Run to the other parking lot
    • every table = 10 – 8 count body builders together in cadence

(so…..many……Man-Makers…..SO many man-makers. WHY ARE THERE SO MANY TABLES UP THERE?!)

(mosey around to the left American Indian style)

(mosey to the parking lot outside the playground)

3. Quarter Pounder

    • Tops of the parking lot = 25 SSHs on a 1 count
    • Middle of the sides of the parking lot = 25 merkins on a 1 count (down/up)
  • potential for a double quarter pounder

MARY:

  • 25 flutter kicks
  • 25 heels to heaven

10 x 4 SSHs

Worked on breathing/light stretching

COUNT-OFF & NAME-O-RAMA

13 PAX – No FNGs

CIRCLE OF TRUST/BOM:

As I was reading Romans 8:26 I realized how much I constantly and consistently need the Holy Spirit to intercede for me because of groanings too deep for words. My anxiousness for everything going on in the world, my anguish and anger for everything going on in the world. He knows what we need when we don’t have the words.

Then I thought about “running the race.” When you think of running a race, you typically know the end goal or distance. Think about F3 – you know you’re pushing hard until 6:15am or 8am. But when you think of running a spiritual race, THE race – we know how the story ends but not necessarily how long we have to run. We just are told to run – with endurance.

And I thought “What a greater time to run our race as HIM, when we do have a great cloud of witnesses looking to us (Christians, male leadership, etc).

The encouragement is this: Even when we have groanings too deep for words – we’re still called to run the race the most high King has set before us – and to run with endurance. As HIM – you have opportunities to do this everyday in your marriage, relationships, work, spheres of influence.

So give your groanings to the Holy Spirit and allow Him to intercede for you.

And Run. Your. Race.

MOLESKIN:

Romans 8:26 — Likewise the Spirit helps us in our weakness. For we do not know what to pray for as we ought, but the Spirit himself intercedes for us with groanings too deep for words. 

Hebrews 12:1-2 — Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and which clings so closely, and let us run with endurance the race that is set before us, looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and seated at the right hand of the throne of God.

25s on the 26th

THE SCENE: Just about perfect for running around.
F3 WELCOME & DISCLAIMER:  Aye-Corona.  I’m not a medical professional.
WARM-O-RAMA:
Straight into it with the Side Straddle Burpee Block of Fire.  PAX do SSH IC while each HIM goes in turn to grab a CMU from the pile and rejoin the group with a Burpee flourish.  This was worse than Cat-Gut’s birthday.

THA-THANG:
25s around various spots of the Asylum:
AO: Blocky Balboas (4ct) / Asymetrical Merkin (1 ct)
Corner 1(Top of block paved lot): BBS / Hello Dolly (4ct)
Corner 2 (other end of block paved lot): Plank Jacks (4ct) / Crab Jacks (4ct)
Corner 3 (Top of Circus Maximus) : Upright Humper (Al Gore’s Calf Raise) (4ct) / Iron Mike (2ct)
Corner 4 (Bottom of Circus Maximus): Captain Thor (up to 4 => 20, 3 =>15, etc.) / Reverse Crunch
Pavalon: Dips / Table Rows
Back to the AO and round again.
We did three laps and finished with the last set of Balboas and Merkins.

MARY:
Time to tidy up with Freddie’s Ring of Big Boy Block Return.  PAX do Bicycle Race (Freddie Mercury’s to said song with a Big Boy on every Bicycle/Bike) while putting the blocks back in turn.  We went through the song twice to get all the blocks away.  It’s a 3:00 song.

COUNT-OFF & NAME-O-RAMA
Fortunately only 9 HIMs, or we might have needed a third repeat of the song!
CIRCLE OF TRUST/BOM:
I’ve been struggling to adjust to the new normal.  I lost my way mentally in March and April.  Getting back out in the gloom really helped anchor me once more and I’m feeling better about myself.  Thanks to my brothers for that.

Ode to Coolio

THE SCENE: A balmy 70.  At least it wasn’t raining.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (4 ct IC); 15 Moroccan Nightclubs (4ct IC); Imperial Squat Walkers x 10 (4 ct IC); 5 burpees
THA-THANG:

  • Mosey up toward the Colosseum, stop at the last Stop Sign for 25s – Merkins and 4ct LBCs
  • Keep moseying to the Colosseum for 25s of Dips and 4 ct Squats
  • Mosey down the other side all the way to the Elysium Fields for a Coolio special- high knees, with some drop and rolls in the wet grass.  Mosey to the other side of the field, then sprint back across
  • Mosey to the little chapel for 25s of Merkins and 4ct American Hammers
  • Mosey to the base of Cardiac and start the first part of 25s of CDDs and BBS
    • Bernie to the first turn, second part of the 25s,
    • Bear Crawl to the next turn, third part of the 25s,
    • Sprint to the top and finish the 25s
  • Just enough time to make it back to the AO for the COT

MARY:
No time.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Love is hard:  From 1 Corinthians 4-8: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It is not rude, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth. It always protects, always trusts, always hopes, always perseveres. Love never fails.”  Those are tough words to live up to, but as HIM, that is what we are called to do, and not just for those closest to us, for our family and friends, but for all.  We will fall short.  Keep striving.
MOLESKIN:
Great to see Pac-Man back in action today.  I enjoyed the company guys.
ANNOUNCEMENTS:
We don’t have to split up if we have 12 now.