F3 Knoxville

Tag: Kick-Flip

Untitled Ambitious – Part Deux

THE SCENE: Extra hot and muggy.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
So, our fearless leader, Erector, smartsacked this morning because he needed to take care of his health. I Q’d last week and, because I have no sense of timing, we had way too much workout for the time allotted. Some of the guys said, “Hey – we’ll just do the rest of it next week.” I’m like, “Sure, I can do that.” But I decide that I’ll let someone else sign up if they want and I’ll just save it for the next time I’m on Q. Come Sunday, Erector signs up since I didn’t sign up and no one else did either. But he’s been coming down with something and last night sends out a group-me to say that he may need to smartsack. Archie says, “We’ll just do the rest of Snaggletooth’s workout. But I’ll be ready just in case.” So here we are – Untitled Ambitious – Part Deux.

Warm-Up: SSH x15, Tempo Merkin x10, Moroccan Nightclub x15, 5 Burpees OYO, Mosey to Playground

THA-THANG:
1. Little bit of recap from last week: 10 Pull-ups @ Playground/10 Dips @ Parallel Bars – 2 Rounds/Hold Al Gore for 6. Mosey to East Parking Lot.

2. Burpee/Bear Crawl: 5 Burpees – Bear Crawl to 1st Grass Island – 10 Burpees – Bear Crawl to 2nd Grass Island – 15 Burpees – Bear Crawl Back to 1st Grass Island – 10 Burpees – Bear Crawl back to Startex – 5 Burpees. Hold Al Gore until 6. Mosey to West Parking Lot.

3. BEAST (Right out of Q101 Playbook, aptly named because it’s a beast of an exercise, and because it is 6 reps of 6 exercises, and 6 rounds: 666). Sprint to 1st grass island, 6 merkins, sprint to 2nd island, 6 merkins, sprint to far curb, 6 merkins, sprint back to 2nd island, 6 merkins, sprint back to 1st island, 6 merkins, sprint back to startex, 6 merkins. Rinse and repeat with LBC, Squats, Werkins, American Hammer, and Burpees. We completed the cycle of Werkins before time was called. PAX did an excellent job.

MARY:
Kickflip led our Mary exercises. He’s Qing tomorrow morning at JUCO with several new exercises and we were his guinea pigs. I will not steal his thunder by putting them here. Suffice it to say, these exercises will get you in places you would have thought F3 already got to, but haven’t…YET.

COUNT-OFF & NAME-O-RAMA
Here are the 5 CHAMPIONS (after our AO-Q, Erector/Jason Champion) of the Project this morning: Archie, Chaco, Kick-Flip, Rocket, and me, Snaggletooth.

CIRCLE OF TRUST/BOM:
Kick-Flip has consistently shared insightful and challenging COT/BOM with his Q, particularly his recent Q on International Friend Day (NOT a friendly workout involving a “friend” – read as, CMU). A friend not only holds his friends’ feet to the fire, but he also “unbosoms his soul,” or shares his heart. It’s easy not to. More often than not, this is our MO as guys. But nothing risked, nothing gained. It’s better to risk sharing your heart with a friend who will encourage and pray for you. 

MOLESKIN:

I am blessed by the caliber of guys that I get to work out with in the mornings. F3 is one of the best things I’ve done in the last 20 years. I didn’t know how much I needed it, nor how much I would enjoy getting up before 5AM to exercise but I’m better – 20 years better – because of it. Faafetai, uso (Samoan for “Thanks brother”)

ANNOUNCEMENTS:
Those who experienced The Convergence shared some take-aways from Saturday and links to pictures as well as Capt Crunch’s challenge. Also 2nd F Lunch @ Oak Ridge Salsarita.

The Long Haul

THE SCENE: Warm and sweaty
F3 WELCOME & DISCLAIMER: 

Welcome two new FNG’s Zack and Brandon!

WARM-O-RAMA:
10 SSH, 10 Cherry Pickers, 10 Twisters (Twisting Windmills)
THA-THANG:  The Long Haul

In Short: Pick up a CMU and mosey it to the top of JUCOMANJARO with some exercises along the way.

In detail:   Side Straddles (both sides), then a two burpee indian run to the CMU pile.

Pick up a CMU and do exercises (written on the ground) about every 100 yards until you get to the base of JUCOMANJARO.

The exercises were:

  • 25 Curls
  • 25 Push Presses
  • 25 Squats
  • 25 Triceps
  • 25 Right arm block elevated Merkins
  • 25 Left arm block elevated Merkins
  • 25 American Block Hammers
  • 25 Curls
  • 25 Push Presses
  • 25 Squats
  • 25 Triceps

Then at the base of JUCOMANJARO only stop at the two alcoves for exercises.

  1. 100 Single Count Freddy Mercuries (with CMU)
  2. 100 Single Count American Hammers (with CMU)

Once you get to the flat towards the top then lunge to the very end, about 50 lunges.

50 Flutter Kicks at the top, to pick up the six.  We ran out time to bring the cmu’s back, but brought them

down to the second alcove.

MARY:
Thank you Ribbed for leading the group in some more flutters as the group trickled back to the AO

CIRCLE OF TRUST/BOM:

I love it when the old testament writers write about new testament stuff and the new testament writers write about old testament stuff. In reading Acts 7 (Stephen’s confession) I’m amazed at the history he rattles off. In contrast, I’m amazed at King David’s testimony about the forgiveness that is found in God, which really sounds like new testament Gospel writters. We read Psalm 32 out loud.

Oh, what joy for those
whose disobedience is forgiven,
whose sin is put out of sight!
2 Yes, what joy for those
whose record the Lord has cleared of guilt,[b]
whose lives are lived in complete honesty!
3 When I refused to confess my sin,
my body wasted away,
and I groaned all day long.
4 Day and night your hand of discipline was heavy on me.
My strength evaporated like water in the summer heat. Interlude

5 Finally, I confessed all my sins to you
and stopped trying to hide my guilt.
I said to myself, “I will confess my rebellion to the Lord.”
And you forgave me! All my guilt is gone. Interlude

6 Therefore, let all the godly pray to you while there is still time,
that they may not drown in the floodwaters of judgment.
7 For you are my hiding place;
you protect me from trouble.
You surround me with songs of victory. Interlude

8 The Lord says, “I will guide you along the best pathway for your life.
I will advise you and watch over you.
9 Do not be like a senseless horse or mule
that needs a bit and bridle to keep it under control.”

10 Many sorrows come to the wicked,
but unfailing love surrounds those who trust the Lord.
11 So rejoice in the Lord and be glad, all you who obey him!
Shout for joy, all you whose hearts are pure!

JELLYBODY TOTEMPOLE

THE SCENE:  Reeeeaaaaaallll Niiiice.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Cherry Pickers, OH Claps, Tempo Merkins, Box Cutters, Tempo Squats
THA-THANG:
Jelly Legs: Hold Al Gore 30 sec, 30 Squats, Run, Repeat. Hold Al Gore 20 sec, 20 Squats, Run, Repeat.

Jelly Arms: Hold Merkin at 6inches 30sec, 30 Merkins, Run, Repeat. Same – 20 sec, 20 Merkins, Run, Repeat.

Totem Pole:  Perform exercises in descending order at indicated numbered reps (12-1), Run. Upon return do the same but eliminate the top exercise on the list.


MARY:
100 Calve Raises
COUNT-OFF & NAME-O-RAMA
16
CIRCLE OF TRUST/BOM:
These workouts are often challenging and hard to get thru.  Often, we dig deep and use each other to push thru. Do the same in your spiritual walk. We face challenges, temptations daily.  When those times come, do what we do out here.
MOLESKIN:
N/A

ANNOUNCEMENTS: Convergence

Intro of the Mallets

THE SCENE: 68 degrees w Lightning off in the distance
F3 WELCOME & DISCLAIMER 
WARM-O-RAMA:
Seal Clap SSH x 20 -enough of that let’s get busy
THA-THANG:

  • Mosey with over sized Mallets x 4 taking turns doing 20 thrusts while others do high knees when Q says halt
  • first station Burpee run up long hill stopping at cones to do 3 Burpees =21
  • Second station Dora Trifecta w Curls, Triceps, Presses using 25lb plates , BB runs to cones 10 Dive Bombers
  • Third station Ab Kracken
  • Forth station Death Crawl (Bear crawl stopping at every cone Merkins x3) across parking lot
  • Fifth station Tunnel of Love
  • Sixth station BB up Run opposite direction around square when meet do 15 party cake BBSs

MARY: 

Ring of Fire w Merkins 3,2,1
COUNT-OFF & NAME-O-RAMA
20 Strong w Hercules(Tank) as Co-Q

Mandolin, Booster, Anchor Man, Judge Judy, Stye, Erector,Kickflip,Archie, Trolly, Spotter, Sweeper, Gump, KenJo, Pool Boy, Murmaid, 5K,  Nutmeg, Swanson, Ribbed, Abscess
CIRCLE OF TRUST/BOM:
Genesis 4:9 Are we our brothers keeper. Yes. This is a crazy time for our country. It may feel like things are out of our control and hopeless. Stay focused on helping those around you and in your life. We will have opportunities to help others so don’t neglect. God is the one in control.
MOLESKIN:
We all struggle with something…pray for one another.
ANNOUNCEMENTS:
Convergence at the Big Ball and 3rd F to follow

Untitled (Ambitious) Workout

  • THE SCENE: 67 and humid – good for sweating
    F3 WELCOME & DISCLAIMER
    WARM-O-RAMA:
    SSH (IC) – 15
    Tempo Merkins (IC) – 10
    Burpees (OYO) – 5
    Imperial Squawkers (IC) – 15
    LBAC (IC) – 10 (FWD/BWD)
    Cherry Pickers (IC) – 5
    Mosey to Playground/High Knees/Butt Kickers/Lunges
    THA-THANG:
  • 1. 5:40 (5 min)Pull-Ups @ Playground/Dips @ Parallel Bars
    • 3 Rounds 20 – 15 – 10
    • Hold Plank @ Parallel Bars when done
    • Mosey to Amphitheater
  • 2. 5:45 (10 min) Doras @ Amphitheater
    • 100 Merkins, 200 BBS, 300 Squats on Stage
    • Hold Al Gore @ Stage when done
    • Mosey to East Parking Lot (near library)
  • NO TIME FOR BURPEE BEAR CRAWL OR THE BEAST – SO WE BEAR CRAWLED TOWARD SHOVEL FLAG WITH A FEW BURPEES SPRINKLED IN. SAVING THOSE PUPPIES FOR NEXT TIME!

MARY:
No time for Mary. We had to squeeze in some LBC on the way back to the shovel flag.

COUNT-OFF & NAME-O-RAMA
5 HIMS got Tuesday off to a good start. Some of us were still moaning about Erector’s workout yesterday. Hopefully, we got a chance to balance out all those descending ladder of squats… Good job Archie, Erector, Kick-flip, and Samaritan for pushing through and not outright rebelling against me and leaving the AO altogether!

CIRCLE OF TRUST/BOM:
• As iron sharpens iron, so a friend sharpens a friend. (Prov. 27:17, NLT)
• A friend loves at all times, and a brother is born for a time of adversity. (Prov. 17:17, NIV)
• A man of many companions may come to ruin, but there is a friend who sticks closer than a brother. (Prov. 18:24, ESV)

MOLESKIN:

I’m very blessed and count myself fortunate to have brothers and friends like these guys at F3. I am a better man for being a part of such great company. And I believe that my marriage and family, my work and ministry, and my relationships and outer concentrica all benefit from this hour I spend with you guys. Many thanks to all of you.

ANNOUNCEMENTS:
Convergence at Big Ball on Saturday 7:00-8:00, 3rd F at Redeemer Church following Convergence 8:30-9:30, Abscess on Q at JUCO tomorrow