F3 Knoxville

Man Glitter in a Box

THE SCENE: Cooler, but still oppressive. 73 degrees, lots of humidity and no wind.
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:

SSH, Tempo Merkins, Cherry Pickers, Windmills, TN Rockin’ Chair, Rocky Balboa’s with Karaoke
THA-THANG:

  • 10 Spider Merkins, run up Baby Everest, 3 Man Makers at the summit
  • Route 66 with Merkins on the way up and Squats on the way down
  • Run up Pickett’s Charge with Burpees at each plateau
  • DORAs at the Overlook with 6 Stations
    • Round 1
      1. Calf Raises
      2. Boxcutters
      3. Step-Ups
      4. Big Boys
      5. Merkins
      6. Lt. Dans
    • Round 2
      1. Carolina Dry Docks
      2. Imperial Squat Walkers
      3. Derkins
      4. X-Factors
      5. Sumo Squats
      6. Hello Dollys

MARY:
Tha-Thang was enough. No time for Mary.
COUNT-OFF & NAME-O-RAMA
23 HIMs, including several from Big Ball who came to visit. Also Doublewide’s 2.0 Newton was part of our crew.
CIRCLE OF TRUST/BOM:
Matthew 5:9 and excerpts from Mark Richt’s book “Make the Call”. Learning to think outside the box to work on sharing God’s love with others, but seeking a way to be real with others using compassion & unique approaches.
MOLESKIN:

ANNOUNCEMENTS:
Cleanup Service Opportunity, details forthcoming from Rainbow. Crab Legs invited everyone to a Poker Night charity event at Shults Brau for CCAHT (August 18th at 6:00pm).

Carry the Football

F3 Q: 6.25.22

AO: Asylum

7am – 8am

[ The Scene ]

  • muggy
  • 80s
  • BSIA

[ Welcome/Disclaimer ]

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your Q this morning
  • A few things before we begin:
    • I’m not a professional
    • You’re here on your own belief
    • You know your injuries if you have any so if you need to modify anything we do today feel free to do so, but push yourselves and the men around you. They deserve it and so do you.
  • FNGs?

[ Warm o Rama ]

  1. SSH: 25×4

(Take a lap around the lot)

  1. Merkin: 25×4

(Side shuffle around the lot)

  1. Squat: 25×4

(Take a lap around the lot)

  1. Plank Jack: 25×4

(Side shuffle around the lot)

  1. Mountain Climber: 25×4

(Take a lap around the lot)

[ The Thang ]

(Mosey to the playground – short)

[1] Upper

  • 3 stations, 3 rounds
  • (1) Playground
    • 25 Incline Merkins (1ct)
    • 25 SSH (1ct)
  • (2) Pavilion
    • 25 Dips (1ct)
    • 25 SSH (1ct)
  • (3) Between 2 Fields
    • 25 Carolina Dry Docks (1ct)
    • 25 SSH (1ct)
  • Complete station 1
    • Run and complete station 2
    • Run back to station 2
  • Complete station 1 + 2
    • Run to station 3
    • Run back to station 1
  • Complete all 3 stations, but add 25 reps each station = 50 reps at each station

— 10 count or something —

(Mosey to Cardiac Hill – medium)

[2] Lower

  • 3 stations
  • Base
    • Squats: 25 (1ct)
    • 25 mountain climbers (1ct)
  • Middle Curve
    • Lunges: 25 (1ct)
    • 25 mountain climbers (1ct)
  • Top (Benches)
    • 25 Apollo Onos (1ct)
    • 25 mountain climbers (1ct)
  • Stay at the top when done: Al Gore
  • Once everyone is at the top, execute all together:
    • 25 squats (1ct)
    • 25 iron mikes (1ct)
    • 25 squat jacks (1ct)

— 10 count or something —

(Mosey to the Amphitheater – Long)

(American Indian Run)

[3] Core

  • 3 stations
  • Middle
    • 25 up + outs (1ct)
    • 25 LLBCs (1ct)
  • Right
    • 25 cockroaches (1ct)
    • 25 LLBCs (1ct)
  • Left
    • 25 mountain-climber cross overs (1ct)
    • 25 LLBCs (1ct)
  • Complete the middle, and then both the left and right stations
  • Recover in the middle when done: Flutter Kicks

— 10 count —

[4] Put It All Together

  • 3 stations (triangle)
  • Everything is 10 reps on a 1 count
  • We’ll do these together in cadence
  • Top (1ct) — GO HERE 2ND
    • 10 incline merkins
    • 10 dips
    • 10 dry docks
  • Left (1ct) — GO HERE 1ST
    • 10 squats
    • 10 lunges
    • 10 Apollo Onos
  • Right (1ct) — GO HERE 3RD
    • 10 up + outs
    • 10 cockroaches
    • 10 mountain-climber crossovers

— 10 count or something —

(Mosey back to AO)

[ Mary ]

  • SWS

[ COT ]

  • # off — 10
  • Name o Rama
  • FNGs — 1
    • Tyke Hillmer
    • F3 Name: Fumble
  • BOM

I had a word prepared for this morning but last night and going into this morning, I felt like this was put on my heart to share instead.

For the past 60 minutes, we carried a football around, but didn’t really use it much, except for tossing it around during 10 counts and on the mosey a bit. We didn’t use it, but we carried it. And in fact, even though it’s really not that heavy, over the period of 60 minutes. It became a little more tough to carry, after doing merkins, and squats and all kinds of exercises.

And don’t we do the same thing in real life? We carry around these “footballs” through life that we don’t use all the time but that we’re carrying around. “Footballs” like old wounds, past trauma, addictions, and whatever else you’re carrying that may have gotten heavier over time.

So why carry around a football and pass it around to others so they can help carry it over the course of the workout?

“Carry one another’s burdens; in this way you will fulfill the law of Christ.”

— Galations 6:2

TPQs (Thought Provoking Questions)

  1. What “footballs” are you carrying around that you need to let go of?
  2. Who can you invite in to help carry your football and release it?
  3. How can you help people around you release their grip on their football?

After the Rain

THE SCENE: The rain moved out but left us a bit steamy.  around 70 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with 25 SSH on the 4ct, 5 penalty burpees, 10 4ct plank jacks, 10 tempo merkins, 10 4ct imperial walkers, then over to curb for 10 Rocky Balboa’s jog to the other end for 10 more then mosey to get a rock.
THA-THANG:
Mosey to get a rock and circle up around the flag pole for an EMOM of Curls, OH press, Triceps, and Squats.  Performed that 2 times then put rocks back and went on the mosey.

Mosey to lower parking lot for the burpee box.  4 corners starting with 10 burpees in corner 1, 9 in corner 2, and so on.  Once finished we hit the pavilion for some 11’s of 4ct LBC’s and Box jumps at the cloud.  Called mercy on that and finished up with 2 rounds of 25 4ct hello dolly’s, and 25 4ct freddie mercury

MARY:
See above
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Phillippians 4:6-7…repeat BOM from last Tuesday.

Be Anxious about Nothing

THE SCENE: Temps in the 60’s…felt good at circle up
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Started with 25 SSH on 4ct, Some Wayne Dunn’s, 10 tempo merkins, 10 4ct plank jacks, 10 tie fighters each leg, 10 windmills and a lap around the lot
THA-THANG:
Started in the parking lot with a partner workout.  Partner 1 performed the exercise while partner 2 ran a suicide.  We cycled through the list of exercises two times.  Exercises were as follows:

  • Merkins
  • Flutter Kicks
  • Man Makers
  • SS Hops
  • V Ups

All AMRAP on the rep count. Then we mosey’d to overlook for a trip around the bases with 10 reps of Lunges, Squats, Bobby Hurley’s, and Calf raises.

When finished we did some Freddie Mercury’s and Hello Dolly’s on the porch of the Asylum then mosey’d back to AO

MARY:
Had enough time to cash out with some ATM’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Philippians 4:6-7.

God’s Identity Papers

THE SCENE: 70s, clear but humid
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

20 Side Straddle Hops, 5 Burpees, 10 Mountain Climbers, 4 Burpees, 10 Twisties, 3 Burpees, 10 Windmills, 2 Burpees, 10 Tempo Merkins, 1 Burpee, Stretches
THA-THANG:
Mosey to parking lot close to the Brolympics Field.  Turn around about 1/3 of the way along the parking lot and Bernie Sanders to the curb. Mosey to the flat fields where we hold the Brolympics. There will be 8 cones set in a perpendicular line.  In single file we will serpentine between those 8 cones.  Then sprint to 2 cones set parallel to each other.  Do a broad jump at the imaginary line between those two cones.  Then bear crawl to the last cone.  Rinse and repeat two more times.

Run up to the Coliseum, stopping at the top of each hill to do 3 Burpees.

In the courtyard od the Coliseum we will do 20 American Hammers ans 20 Hello Dollies.

Next, we will run counterclockwise around the loop that goes by the Admin Bldg.  We will stop at each quarter to do the following exercises:

  • 1st quarter:  20 Diamond Merkins
  • 2nd quarter:  20 Calve Raises on Steps of Admin Bldg.
  • 3rd quarter:  20 Wide Merkins
  • 4th quarter:  20 Decline Merkins off benches in Coliseum Courtyard.
  • Rinse and repeat.

Mosey to bat cave.  We will run in a counterclockwise route stopping to do the following exercises at the following locations:

  • 20 Star Jumps at Bat Cave
  • 20 Carolina Drydocks at bottom of stairs.
  • 20 Incline Merkins on final summit od Mt. Everest.
  • 10 Dive Bombers at tip of summit.
  • Rinse and Repeat.

We will do 20 4 ct Baby Crunches.

Mosey to Rock Pile just below Coliseum.  Each man picks up a large rock.  Mosey with rock above head to next rock pile.  We will then do the following exercises with the rocks:

  • 20 Curls
  • 20 Overhead Presses
  • 20 Rows
  • 20 Chest Out Pushes

Mosey back to other rock pile and relace rocks

Mosey to nearest cone on Brolympics field.  We will Bear Crawl to parallel cones, then do a standing broad jump, then lunge to the next cone, then serpentine sprint between the last 8 cones.  Rinse and repeat.

Mosey to parking lot bt the Brolympics field.  We will sprint halfway down parking lot then Bernie Sanders to curb.  We will do the same thing back.  Then, mosey to AO.

We will do 20 Side Straddle Hops, then Bernie Sanders the length of the parking lot and sprint back.

 

MARY:
Stretches
COUNT-OFF & NAME-O-RAMA
13 men and one fine dog.
CIRCLE OF TRUST/BOM:

God’s Identity Papers
With the war in Ukraine, with the long list of public shootings occurring over the past two months, including those in Buffalo, New York and Uvalde, Texas, with the inflation we are coping with in 2022, with the continuing Covid numbers that faded but now seem to be rising again, it is easy to lose sight of God.  We worry about the state of the world and continue to hear from news pundits and politicians about what should be done or, even more often, what isn’t being done.  God, where are you in this process?
Maybe this is a time when we should slow down . . . in order to allow our senses to hear God, to see Him, to feel Him, to taste and discover Him.  Where is He?
Let me read you a poem that my pastor, Shaun Slate told our congregation about.
I Wake Close To Morning by Mary Oliver
Why do people keep asking to see
God’s identity papers
when the darkness opening into morning
is more than enough?
Certainly any god might turn away in disgust.
Think of Sheba approaching
the kingdom of Solomon.
Do you think she had to ask,
“Is this the place?”

I am often guilty of failing to see God when the evidence is there before my very eyes.  The world spins in the same pattern daily, the days of the year remain the same, each season returns, the stars gaze at us from the sky, the birds in the air, the animals of the earth, the mountainous majesty, the waves of the ocean, all speak of the majesty of God.  Is it harder to believe when we see wars and shootings?  Maybe so.  But remember when Christ came to Earth over 2000 years ago?  What was the state of the world then?  Wasn’t their war and bloodshed then?  The Romans ruled much of Europe, the Middle East and parts of Asia through a bloody and deadly war campaign.  The Romans were often vicious, using people as slaves, hanging people on crosses in public areas to remind people to fear the Roman Empire or else.  And Christ, the one who Christians like me believe is the loving representation of God, was hung by those very Romans on a cross for all to witness.  It was hard for Christ’s disciples to believe.  But Christ showed Himself to them.

Where is God in these uneasy times we face?  Allow God to show Himself to you.  His identity papers are all around us.  Let us open our eyes and see.

MOLESKIN:
Prayers for all those impacted by the war in Ukraine and by the recent shootings in the United States.  Prayers for Steam’s safe travels to Kentucky next week and for all our brothers who are traveling.
ANNOUNCEMENTS:
F6 and Del Monte are performing in the musical, Something Rotten at the UT theatre.  F3 Knoxville has a convergence at Juco on July 2.

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