F3 Knoxville

Tag: Kentucky

The Never Ending VQ

THE SCENE: Clear and Sub-zero (for those who understand Celsius)

F3 WELCOME & DISCLAIMER

WARM-O-RAMA:
Knocked off the chill with 20 SSH on 4ct (IC); 30 Grady Corns (IC); 5 Burpees (OYO); 10 Hello Dolly’s on 4ct (IC)

THA-THANG:

Mosey down to the Pavilion for some 11’s (Table Rows with a jog over to the cloud for Box Jumps/Step Ups); LBC’s while we waited for 6 to roll up.  Great mumble chatter turned to cold huffing and puffing quickly.

Mosey back up the hill to the CMU station to distribute the goods.  Spread out on baseline near ball field with battle buddies to embark on a Brick Relay (in the absence of @Bunny… “it was a race!”).  HIM1 carried 2 CMU’s as fast as possible across lot to other baseline while HIM2 planked with anticipation.  HIM1 sprinted back to relieve HIM2.  HIM2 sprinted to other side to retrieve both CMU’s and return them to original baseline.  Rinse and repeat 3 more times (round 2 SSH for waiting HIM; round 3 squats; round 4 plank). LBC’s while we waited for 6 to roll up.

After brief recovery… Brick Brigade along baseline starting in CMU station corner.  5 CMU’s were passed down the line with an overhead press during each handoff to the next HIM.  Indian run to the front of the line where each HIM added 10 Merkins before joining the rest of the waiting PAX in squats.  Made it all the way across the lot to claim Victory for a brief recovery.  Repeated back across the lot for a second round.  Changed out squats for SSH’s for waiting PAX.

After stowing the CMU’s in their natural habitat… mosey over to far corner for some flutter kicks on 4ct (IC); Detecting @Coolio spying his watch, steered PAX on mosey past AO (leading him to think COT must be close) and headed up Baby Cardiac Hill for a Burpee at the top; mosey back to AO for fake wrap up with some Mary time.  Pushed through 30 American Hammers (IC) led by @Coolio followed by 15 Hello Dolly’s on 4ct (IC).

Convinced it was over… PAX mosey to far corner for Monkey Humpers (IC) led by @Code Brown.  Mosey to CMU corner for some Pickle Pounders (IC) led by @Gibbler.  Mosey to far corner to “cheerfully” complete some SSH on 4ct (IC) led by @Pom Pom.  Mosey back to AO for some Cherry Pickers to finish up.

MARY:
COUNT-OFF & NAME-O-RAMA
CIRCLE OF TRUST/BOM:
Luke 2:11 “For unto you is born this day in the city of David a Savior, who is Christ the Lord.”

In the middle of their mundane, the shepherds had a divine interruption of good news.  The announcement of Jesus birth was not only a miraculous moment but the culmination of something planned for hundreds of years (see Isaiah 53).  Jesus came not just to be a carpenter or an inspirational leader, but He came to die in our place.  He came to be our Savior.  Philippians 2 speaks of His step out of divinity into humanity with humility.

Finished with a reminder of a very familiar verse and it’s lesser known neighbor… John 3:16 “For God so loved the world, that He gave his only Son, that whoever believes in Him may have eternal life.”  But keep on reading… John 3:17 “For God did not send his Son into the world to condemn the world, but in order that the world might be saved through Him.”

MOLESKIN:
This was my VQ!

ANNOUNCEMENTS:
Important reminder to always keep a cell phone with the PAX during workouts in case of medical emergency.  (followed by wise-cracks from @Coolio toward HIMs deserving of RESPECT)

Simple, effective and together

THE SCENE: Cold, 33 degrees and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH, cobras, Merkins, squats

THA-THANG:
Mosey to the back lot for some Kraken

  • Merkins 20
  • Dry docks 30
  • LBCs 30
  • Burpees 15
  • Get ups 10 each side
  • Overhead claps w/ squat 20
  • crab toe touches (bear if needed) 30 total
  • Inch worms 15

after each exercise run around perimeter then to next exercise. After 1st round do two laps.

Take two  “breaks“ for four 50 yard sprints

MARY:
Flutters, box cutters, cobras
COUNT-OFF & NAME-O-RAMA

12 pax includes 1 FNG “Stretch”

CIRCLE OF TRUST/BOM:
God forgives. We should also.  I gave an example of a television show my wife and I were watching about how a woman was able to forgive another woman for some very evil things that she did to her. How many times have we needed forgiveness from God and he immediately forgives us if we trust and ask through him. How selfish can it be for us to not forgive someone who hurts us.
MOLESKIN:

Welcome FNG Stretch! Great work by the PAX this morning. I was definitely feeling tired this morning and honestly felt like sleeping in but I’m always glad I don’t.  The energy and fellowship kept me going.

ANNOUNCEMENTS:
3rd F this weekend. Forgot to mention Ski trip Feb 7th and Lunch tomorrow at Bearden field house

25s

THE SCENE: 37 degrees and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
We tried to do deconstructed SSHs but failed. 5 Cherry pickers, 25 Imperial Walkers , this and thats
THA-THANG:

Mosey around the park stopping occasionally for 25qty of these exercises (in no particular order)

pickle pounders, basketball court line touches, v-ups, Merkins , burpee’s, line jumpers, dips, inclines, crab jacks, plank jacks, American hammers, CMU curl and press, CMU American swings, shoulder taps, dry docks , LBCs…a couple more I forgot.

We did a few sprints and Bernie sanders along the way as well. Finished with some high knees, low knees and side shuffles at the tennis courts.

MARY:
Box cutters x25
COUNT-OFF & NAME-O-RAMA

11 pax

CIRCLE OF TRUST/BOM:
Give your wife attention. Kiss your wife. Forgive her, tell her sorry first.
MOLESKIN:
Good size crowd today. The Q might have been a little wonky with a last-minute fill-in, but I think we got a sweat going
ANNOUNCEMENTS:
None

“It Takes 2” feat. CheatSheet & Steam

THE SCENE: Dark on the outside, sunny on the inside. 35-40 degrees. Character-building weather.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I will be one of your Qs this morning
  • A couple of things:
    • 1) I am not a professional
    • 2) You are here on your own volition – you made a choice to be here this morning
      • Mumblechatter: Was it the right choice?
      • Q: Time will tell. You did make a choice to be here this morning and so did they – make it count!
    • 3) You know your body better than anyone else: if you need to modify anything we do this morning – feel free to do it. But push yourselves and the men around you.


WARM-O-RAMA:

1. SSH (Side-Straddle-Hop): 15×4 in cadence

2. Rockette: 15×4 in cadence

[ 1 burpee on your own ]

3. Windmill: 15×4 in cadence

[ 2 burpees on your own ]

4. Merkin: 15×4 in cadence

[ 3 burpees on your own ]

5. Flutter Kicks: 15×4 in cadence

[ 4 burpees on your own ]

THA-THANG:

[ PAX moseys to playground next to AO ]

  1. 15s (Not what you think)
    • 5, 5, 5
    • 5 dips on a bench
    • Sprint to covered pavilion
    • 5 box jumps
    • Sprint back to playground
    • 5 man-makers/8-count body buolders
    • R&R (Rinse and Repeat) 3x

[ 15-count // walk and talk ]

  • Q instructs to battle-buddy up
  • Parking lot outside of playground:
    • Pavement (parking spaces) = sprint
    • Grassy medians = bear crawl
    • Why battle buddies for this? Push your battle buddy and don’t let him slack off
    • Iron. Sharpens. Iron. 

[ Q asks for No BS Assessments from several of the PAX – QTIP: Whether you are leading a Q, walking through something hard with a loved one, or just in everyday encounters, don’t be afraid to ask the hard questions – such as “Give me a no BS Assessment of how you are/how’s your heart.” ]

[ PAX moseys to pavilion before the Chapel ]

  • 2 columns (battle buddies side by side)
  • Q instructs that the right column = casualties/dead
  • Remaining battle buddy must carry their casualty battle buddy across the field separating the small pavilion to the chapel
  • Walk into chapel

[ 10 count ]

[ Steam turns on AC/DC because obviously it’s about to go down ]

25s (once again, not what you think)

  • IN CADENCE: PAX executes 5 burpees – takes a lap around the perimeter of the chapel
  • R&R 4 more times
  • PAX is LOUD. FIA probably what in the heck was going on.
  • CheatSheet leads PAX in a 25 motivated SSHs
  • Time is 0600
  • The date is November 15th
  • 15 minutes to get better – let’s rock.

[ PAX mosey’s back to playground ]

  • Parking lot in front of playground
    • Karaoke – switch halfway down
  • Playground
    • PAX on their 6
    • 15s
      • 15×4 Flutter Kicks in cadence
      • 15×4 Big Boy Situps in cadence
      • 15×4 Penguins/cockroaches in cadence

[ Mosey to Flag below AO lot ]

  • Bear crawl up the pavement to the AO gates
  • Sprint into the AO

[ Toe the Line ]

    • “Do as I do”
    • Arm/leg skips across lot – jog back
    • Bernie Sanders across lot – jog back

[ Circle it Up ]

  • CheatSheet and Steam lead PAX in ATMs to close out

MARY:

Breathe is heavy, arms are sweaty.

You all chose the harder thing this morning. Well done. Well. Done.

If CheatSheet and I can do this, you can too. I know you can. You have what it takes to step-up and lead. Co-Q with me, I’ll co-Q with anyone. We need you, the guys need you.

COUNT-OFF & NAME-O-RAMA

19 PAX – No FNGs

CIRCLE OF TRUST/BOM:

Stand. Remember. Proclaim. Fight.

Take this to heart men.

Stand – STAND UP. The world needs High Impact Men to stand up. Stand Up for yourself, stand up for your family, stand up for your friends, stand up for your loved ones, stand up for what you believe in. You have a voice and you have a story. Stand Up and own it. He calls us to stand up as High Impact Men.

Remember: REMEMBER who you are and WHOSE you are. The enemy is cunning in the ways he tries to make us forget who we are and whose we are. Remember when the Lord showed up in your life. Remember why you do what you do. Remember why you go to your job during the week. Remember why you come out here in the morning. Remember who He calls you to be and live out of that. Lest we forget that we were created in HIS image.

Proclaim: PROCLAIM as High Impact Men. This bonfire that we gather around called F3 in the mornings needs to be shared and multiplied with guys just like you and me before we came into F3. You have a voice and a story to tell. Tell it courageously and proclaim as a High Impact Man. Whether that’s here in F3 or in your own family or relationship or at work – as High Impact Men – proclaim boldly.

Fight: We are not all called to pick up a gun and fight. God bless those that are. However, as men, as High Impact Men – we are called to stand up and fight. Fight for yourself, fight for your wife, your girlfriend, your family, your friends. Fight because there is some good left in this world and it is worth fighting for. Cary the fight wherever you go. Weapons come in many different shapes and forms. Your story and your voice and your heart can be weapons of mass life-giving that the enemy hates and wants to destroy. Fight spiritually, fight emotionally, fight prayerfully.

It is nothing short of an HONOR to be out here with you all in the mornings and lead. If you’ve led before you know what it’s like, if you haven’t – come on. It’s time for you to find your voice and lead. We need to hear it.

MOLESKIN:

PRs:

  • CheatSheet’s Friend who died suddenly. Funeral is this afternoon in Farragut.
  • Children/Schools in CA – fires in CA – pray for safety.
  • Spoken and unspoken prayers – He knows the cries and whispers of our hearts.

ANNOUNCEMENTS:

!!!Last 3rd F Convergence of 2019!!!

When: Saturday, December 7th (7am – 9:30am)

Where: TruckStop AO (7am)

    • Post-Workout Convergence at Two Rivers Church (275 Harrison Lane, Lenoir City, TN 37772)
  • For more info – check the event on the F3 Knoxville GroupMe 
  • Grab a battle-buddy you haven’t seen post in a while!

Hump Day at the Equalizer

THE SCENE: Mid-40’s and clear.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20;  Cherry Picker x 5; Tempo Squats x 10; Tempo Merkins x 10

THA-THANG:
Mosey over to playground for some 7’s on the hill.  Pull-ups and BBS.

Mosey over to splash pad for some pain stations.  30 seconds at each station followed by a lap around the track and back.

  • Pull-ups
  • Merkins
  • Flutter-kicks
  • Dips
  • Box Jumps
  • CDD
  • Squats

Rinse and Repeat (x3)

Mosey to parking lines.  Lunge to each line with increasing # of squats at each line and then decreasing # of squats at halfway point.

MARY:
V-ups x 20 (OYO); Box cutters x20 (IC); Star Gazers x5 (IC).

COUNT-OFF & NAME-O-RAMA
7 with one FNG.

CIRCLE OF TRUST/BOM:
Ecclesiastes 5:18-6:2 –[18] Behold, what I have seen to be good and fitting is to eat and drink and find enjoyment in all the toil with which one toils under the sun the few days of his life that God has given him, for this is his lot. [19] Everyone also to whom God has given wealth and possessions and power to enjoy them, and to accept his lot and rejoice in his toil—this is the gift of God. [20] For he will not much remember the days of his life because God keeps him occupied with joy in his heart.  [1] There is an evil that I have seen under the sun, and it lies heavy on mankind: [2] a man to whom God gives wealth, possessions, and honor, so that he lacks nothing of all that he desires, yet God does not give him power to enjoy them, but a stranger enjoys them. This is vanity; it is a grievous evil. (ESV)

MOLESKIN:

ANNOUNCEMENTS: