F3 Knoxville

Tag: Magic Mic

The Un”bear”able Lap

THE SCENE: 70 degrees, humid and clear
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Imperial Walkers, Hillbillies, This and That, Arm Circles
THA-THANG:
We did two laps around the lawn, with a set of exercises at each corner and another set at each cone which was in between each corner, so 4 corners and 4 cones. Lap 1 we bearcrawled the entire lap, lap 2 we walking lunged

  • Corners: SSH x 10, Flutterkicks x 10, Merkins x 10, Flutterkicks x 10, SSH x 10
  • Cones during Bearcrawl lap: Imperial Walkers x 10, Box Cutters x 10, Carolina Dry Docks x 10, Box Cutters x 10, Imperial Walkers x 10
  • Cones during Walking Lunges: Shoulder Taps x 10, LBC x 10, Cobra Merkins x 10, LBC x 10, Shoulder Taps x 10

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Yesterday Drive Thru spent his Word talking encouraging us to sign up to lead a work out soon, especially if we haven’t led before. So I decided to give my Word to talking about why it’s worth meeting the need of leading workouts. When I think of why leading is worthwhile I think in terms of 3 “ships”. The first one being obvious: leadership. Raising up male community leaders is one of the foci of F3 and leading a workout is an opportunity to grow in that. The second is ownership. I went from feeling like someone who occasionally attended F3 to someone who is a part of F3 after leading workouts. The third ship is fellowship. I feel like I know those who lead often more than those that don’t, and that others know me better through me leading. So I added this onto Drive Thru’s encouragement to sign up to lead

Mucho Mucho’s

THE SCENE: Low 70’s, humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Little of this and that, Arm Circles, Cherry Pickers, Tempo Squats, Michael Phelps

THA-THANG:
Moseyed over to the parking lot between the park and the river. 4 cones were laid out in the parking lot at distances that increased as they went. We did 3 rounds of work with a mode of transportation between cones, exercises at each cone, followed by Blockees (CMU burpees) and a run up the hill leading back to the park, then a cool down walk down the stairs.

  • Round 1: Bear Crawl to each cone, 5x Mucho Leg-o’s, 5x Blockees, hill run
  • Round 2: Broad Jumps to each cone, 5x Mucho Arm-o’s’s, 3x Blockees, hill run
  • Round 3: Duck Walk to each cone, 20x BBS at cones 1 and 3, 20x American Hammers on 4ct at cones 2 and 4, 3x Blockees, hill run

Moseyed back to AO

MARY:
Did a round of the protractor to finish out

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

We began the BOM by throwing out adjectives that we thought described men or that we would want to be true of us, whatever came to the top of our heads. True, hardworking, stoic, good, patient, and meek were among words thrown out.

I then shared about some time I spent in Matthew recently reading the parable of the talents with some other guys. In the parable 3 men are giving bags of gold by their master; 5, 2, and 1 each respectively. The men with 5 and 2 each “put their money to work” and return to the master with double what was given to them, to which the Master responds “well done good and faithful servant! Because you were faithful with little I will trust you with much”. The man given 1 however buries his in the ground out of fear of the Master and returns it back to him when he returns, which the Master responds to with a bit more choice words. It’s easy to read this passage and think of performance; we should double the investment that God has given us. But in reality, Jesus is teaching His disciples about the importance of faithfulness. God is pleased by our faithfulness to Him and what He has entrusted us with. Faithful is typically not an adjective we think of to describe a man or what we want to be described as, but as I thought more about it I believe faithful might be the highest praise I could receive. So I encouraged us to remain faithful to what God has called us to do or entrusted to us.

Taking DORA Back to School!

THE SCENE: Coolish, until the humidity hits. 

F3 WELCOME & DISCLAIMER: Done and Done

WARM-O-RAMA:

SSH IC x25

Arm Circles each way IC x10ish

Cherry Pickers IC x5 

Imperial Walkers IC x10 

A little bit of this, a Little bit of that 

THA-THANG:

Mosey up the hill to the Gresham Middle driveway for a modified DORA (started the workout with 3, so we changed to 20 reps of each exercise rather than partner work)

  • First Station: GMS driveway exit
    •  V-ups
    • Merkins
    • Imperial Walkers
  • Second Station: GMS car dropoff area
    •  Flutter Kicks 2 ct. 
    • Shoulder Taps 2 ct. 
    • Squats 
  • Third Station: Flagpole
    •  Hello Dollys 2 ct. 
    • Donkey Kicks
    • Lunges 2 ct. 
  • Fourth Station: GMS Welcome Sign
    •  Big Boys 
    • Mountain Climbers 2 ct. 
    • Squat Jumps 
  • Make your way back down the DORA 

Regulars at the Quacken were introduced to the 2nd favorite exercise (behind StarGazers) of The Equalizer: The Fellowship Mosey ™ back to the AO 

MARY:

Peter Parkers IC x4 

Hello Dollys IC x10

V-Ups IC x 10

LBCs x 25 

Leg Climbers x10 

COUNT-OFF & NAME-O-RAMA

4 HIMs; 0 FNGs 

CIRCLE OF TRUST/BOM:

I started my journey to Fountain City this morning wanting to talk about patience. Patience has recently taken the forefront of my prayer life as I continue my dream of continuing my career in School Administration. However, as I listened to my daily devotional podcast on my trek down 140, 40, 640, and Broadway… I was struck by today’s reading from Genesis. 

This whole week I have been reading/listening to the story of God’s covenant with Abraham. Today, I heard God speak to the Patriarch again, changing both his name and his wife’s name. It made me think about F3 in the fact that we give out nicknames to all of the HIMs who join us. Name changes are VERY significant in Scripture. From Abram → Abraham, Jacob → Israel, to Simon → Peter … We often give F3 names from a funny or embarrassing story, which leads to funny or embarrassing names, but most of the HIMs I have met have taken those names and made them their own. While the name changes aren’t as significant as those in Sacred Scripture, I like to think that they are significant to each of us and the PAX as a whole. 

Let us use our own name changes from F3 to be leaders in our communities, jobs, and families, just like those in Scripture. 

MOLESKIN:

Thank you all for welcoming me to your AO! It took me taking the Q of this OTB workout to actually get me there. I hope to join you on a Wednesday evening soon! 

Focker’s Bachelor Party

THE SCENE: A nice comfortable morning. No rain and just enough sun.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSHs, lots of joint rotations, tempo merkins and squats.
THA-THANG:
Started off nice and easy with some Doras. Battle Buddy pairs completed 50 merkins, 100 squats, and 150 LBCs.

After that, we took a lap around the field stopping at six stations along the way. The first round was a demonstration with 5 reps each. Then we released OYO to complete the ladder of 5-10-15-10-5.

  1. Squats
  2. Merkins
  3. Flutter Kicks
  4. Lunges
  5. Prone Row
  6. Burpees

Once we completed going ’round the field a couple of times, we gathered by the flags near the fountain. Running between the two circles of flags, we completed two rounds of 7s. First was merkins and squats; second was SSHs and flutter kicks.

MARY:
With four minutes remaining, some of the veteran PAX took turns leading us in core work.

COUNT-OFF & NAME-O-RAMA
22 PAX to include 6 out-of-town FNGS (Heisenberg, Tyson, Martha, Floater, Hustler, Snake Eyes).

CIRCLE OF TRUST/BOM:
Misfire gave his soon-to-be brother-in-law, Focker, some words of wisdom and encouragement. We concluded with a BOM praying for Focker and his soon-to-be wife.

Leg Day at the Big Ball

THE SCENE: Dry, cooler, mid 60’s
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH, Hillbillies, Imperial Walkers, Tempo Squats, Calf Stretches, Cherry Pickers
THA-THANG:
moseyed over to the Big Ball for the beep test. After the beep test we had 3 rounds of 20 reps of exercises at the bottom of the steps and 10 reps of Sit Up Ups at the top. We also worked a lap around the pond in between round 1 and 2

  • Round 1: Sumo Squats, Lunges, regular Squats
  • Round 2: SSH, Iron Mikes, 180 Jump Squats
  • Round 3: Flutterkicks, Hello Dollys, Box Cutters

After this we did another round of the beep test

MARY:
The Protractor: everyone held legs off the ground and we went around the circle calling out an angle which every had to hold their legs at during a ten count. Went all the way around the circle
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Shared a bit about suffering. Last week at the Quacken we talked about how suffering is to be expected. This past Sunday our pastor was talking about how to live faithfully as Christians in the context of suffering and one of his main points was to have the right mindset. Scripture in multiple places tells us to adopt the same thoughts and mindset as that of Jesus, who on the cross said of those who had put Him there “forgive them Father for they know not what they do”. So when we are wronged or hurting what is our mindset? Is it one of self preservation or aggression, or is it similar to Jesus’?