F3 Knoxville

Tag: Manilow

Foggy Fun

THE SCENE: Foggy, 51°F, Feels like 51°F, Humidity 98%, Wind 0mph from N
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • Tempo Squats 15x IC
  • LBAC 15x IC Forwards and Backwards

THA-THANG:

  • Mosey to the track
  • 4 rounds
    • 40x Squats
    • 30x Hand Release Merkins
    • 20x Burpees
    • 400m run
  • Mosey to the front

MARY:

  • Captain Thors 5x
  • Flutter Kicks 20x IC
  • 8ct Man Makers 10x

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result, so that you may be perfect and complete, lacking in nothing.  But if any of you lacks wisdom, let him ask of God, who gives to all generously and without reproach, and it will be given to him.
James 1:2‭-‬5 NASB
Many times we answer with knowledge instead of wisdom. Wisdom includes listening to anothers words and feelings and responding if necessary. Many times no response is needed, the person just needed to be heard. Wisdom is required for the trials we face, we need to be willing to ask for it and have the patience to receive it.

MOLESKIN:

ANNOUNCEMENTS:
Food drive is still on, bring your donations either Thursday or Saturday.
Brolympics on Nov. 9. Signup at – https://f3knoxville.us16.list-manage.com/track/click?u=2bbfbfb4650376d65ab58b2d4&id=6f6f153159&e=b4b4ef0ceb
3rd F Dec 7 – Convergence at Truck Stop with Fellowship after at Two Rivers Church

Just a Piece of Charcoal

THE SCENE: Brisk – Like the Iced Tea

WARM-O-RAMA:
SSH, Mountain Climbers, SSH, Mountain Climbers, SSH, Mountain Climbers

THA-THANG:
7 of Diamonds

Cones set up like a baseball diamond. Same workout at each cone for certain number of rounds. Animal crawl to next cone.

  • Round 1 – 7 Burpees – Lunge between cones
  • Round 2 – 14 Flutter Kicks (4ct) – Bear Crawl
  • Round 3 – 21 Merkins – Duck walk
  • Round 4 – 28 Squats – Crab Walk
  • Round 5 – 21 BBS – Lunge
  • Round 6 – 14 Merkins – Duck Walk
  • Round 7 – 7 Burpees – Bear Crawl

MARY:
Flutter Kicks, Boat/Canoe

CIRCLE OF TRUST/BOM:
A piece from John Ortberg’s “The Life You’ve Always Wanted” about meditating on scripture. The scripture was Psalm 46:10: “Be still, and know that I am God!” We challenged ourselves to keep that scripture in mind throughout our day.

Crawl bear up the ladder

THE SCENE: Low 60s again, just having perfect gloom weather
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
3-point squats
BAC Forward
OH Claps
BAC Reverse
SSH
THA-THANG:
Grab keys and mosey out of the pavilion, out of the park and across the street to the parking lot of Fountain City United Methodist Church.  Routine is going down Jacob’s ladder.  Start in the lower parking lot, where you always do 5 BBSUs.  Run up the parking lot until you reach the split, and crawl bear up the storm drain to the upper parking lot.  Once you reach the upper lot, you have 10 eight count bodybuilders, then run out to the sidewalk and back down the hill to the lower lot.
The five BBSUs at the bottom remains the same for every iteration, but you decrease your reps of eight counts at the top.  Rounds 10-6 are eight counts, rounds 5-1 switch to diamond merkins at the top (this felt generous).

Everyone finished mostly at the same time, after which I thought we needed some lower body work.  Has been a while since I’d thrown in leg blasters, so we knocked out a round of that.  All exercises done together in cadence with no rest in between:

  • 20 squats
  • 20 lunges
  • 10 jump squats

I forgot how fun it is to run after doing those.  The plan was to reverse the ladder and do 10-6 with diamond merkins and 5-1 with eight counts, but time was a little short and I wanted to hit the escalator.  So we moseyed around to the parking lot adjacent to the duck pond.  I stole Swanson’s idea for the escalator without running from Tuesday.  Exercises as follows:

  • Imperial walkers (left right one)
  • Hello Dolly (4 count)
  • Alternating shoulder taps (left right one)
  • Crab cakes (left right one)
  • Dips on curb
  • Hand release merkins

Start at 1 rep of each, work down the list and return to the top.  Increase reps each time on the way to 10.  I think we finished 8 before time ran out.

MARY:
Crunches with feet elevated 6″
Flutter kicks
COUNT-OFF & NAME-O-RAMA
5 Strong: Filter, Duggar, Manilow, Toucan, Abort
CIRCLE OF TRUST/BOM:
Cap’n had sent a text with the following passage from The Daily Stoic: “When the standards have been set, things are tested and weighed.  And the work of philosophy is just this, to examine and uphold the standards, but the work of a truly good person is in using the standards when they know them.” – Epictetus
To me, one of the standards I need to both set and make sure that I am upholding is making my actions and decisions come from a place of love.  That doesn’t mean to always be nice, because as we’ve learned from the Q source you have to be able to tell people the difficult truths in life.  However, sugarcoating a problem or ignoring it also is not upholding the standard.  I need to make sure my actions are always based in love and to leave no doubt that that is the case.

ANNOUNCEMENTS:
Can drive for Second Harvest and Brolympics on November 9.

MARSOC shortcard

THE SCENE: Mostly Cloudy, 59°F, Feels like 59°F, Humidity 98%, Wind 0mph from NNE
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • SSH 20x IC
  • LBAC 15x IC forwards and backwards
  • Little of this, little of that
  • Short mosey

THA-THANG:
MARSOC shortcard

  1. 30 Push-ups
  2. 30 Air squats
  3. 30 Crunches
  4. 10 Burpees
  5. 10 Windmills
  6. 30 Push-ups
  7. 30 Mountain climbers
  8. 30 Flutter kicks
  9. 10 Burpees
  10. 10 Cherry pickers (4-count)
  11. 30 Push-ups
  12. 30 Star jumpers (or jumping jacks)
  13. 30 Back Extensions (“supermans”)
  14. 10 Burpees
  15. 10 Chain breakers
  16. 30 Push-ups
  17. 30 Lunges
  18. 30 Hello dollies
  19. 10 Burpees
  20. 10 Trunk twists
  21. Dips to exhaustion

Long mosey back to AO
MARY:

  • 10x Gas Pumps
  • 10x box cutters – Tuba
  • 10x Freddie Mercury – Manilow
  • Ring of fire – feet elevated pushdown – Biohazard
  • 10x BBS – Fast-n-easy
  • Boat/Canoe to finish – Simmons

COUNT-OFF & NAME-O-RAMA
Herbie, Tuba, Manilow, Biohazard, Fast-n-easy, Simmons
CIRCLE OF TRUST/BOM:

Talked through the 5 core values of F3:

  • Are free of charge
  • Are open to all men
  • Are held outdoors, rain or shine, heat or cold
  • Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  • End with a Circle of Trust

Focused on the COT. This is a time to share our struggles, we don’t have to shoulder the burdens of life by ourselves. We have men who are willing to step beside us and aide in whatever way is needed.

MOLESKIN:

ANNOUNCEMENTS:
2nd harvest food drive

Brolympics Nov. 9

JUCO Leg Day

THE SCENE: A cool, partly cloudy day with a beginning temperature of 59 degrees.
F3 WELCOME & DISCLAIMER

WARM-O-RAMA:

Cherry Pickers
Baby Arm Circles Forward
Baby Arm Circles Backward
Arm Stretches


THA-THANG:

Indian Run to Sophomore hill
“El capitan” up hill (deep lunge with both hands on the ground)
Rocky Balboa (toe taps on curb)
20 pull ups on Handrail
60 Calf Raises toes pointed in, middle, pointed out  20 ea
Mosey To adjacent parking lot
Ascending Exercises at each interval.  7 intervals in total, ascending from 1-7.
Merkin/Bear Crawl at first stations
Monkey Humpers / Walking Lunges at second station
Groiners/Duck Walk at third stations
Pistol Squats (2 count, for each leg)/Bernie Sanders at final station
Mosey to parking lot
Suicides on parking lot
Mosey Back

MARY:

Windshield Wiper
American Hammers
LBC’s and Pickle Pounders

COUNT-OFF & NAME-O-RAMA
20 doing the boot camp, and 6 doing the speed work, for a total of 26
CIRCLE OF TRUST/BOM:
Matthew 22:35-40  Jesus’s most important commandments.  Love the Lord your God with all your heart and with all your soul and with all your mind.  And the second is like it: Love your neighbor as yourself.  All the Law and Prophets hang on these two commandments.

I shared about a struggle with a neighborhood kid who I am trying to love, but its challenging because of his behavior.  I am trying to embody the second commandment, but its a challenge I struggle with.  The challenge was issued to all men to take these commandments to heart and LOVE OTHERS.
MOLESKIN:
No Prayer requests
ANNOUNCEMENTS:
Food drive, Abscess will tell us when to bring food for pick up.  Brolympics on the Horizon.  Judge Judy challenged JUCO to hit 40 people by year end.  Mermaid picked up the Q at Equalizer Saturday, and encouraged HIM’s to attend.  Last week they had 3.