F3 Knoxville

Tag: Mayberry

Five in the Nave

THE SCENE: Clear and still cool – Promise of a beautiful day! Let’s get it started right!

Mystery Q this morning… Nobody signed up! Let’s see if a Q materializes.

F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
While we wait for a Q to show up, each PAX picks an exercise:

Waxjob – SSH x25 IC
Charger – Merkins x25 OYO
Mayberry – Cherry Pickers x5 IC
Wall Ball – This and That stretches
Biscuit – Imperial Walkers x15 IC

THA-THANG:

Still no Q…. Let’s get on the mosey. Maybe Q will arrive and catch up.

Pit stop at the concrete bleachers. YHC suggests 11s while we wait for the Q. Box jumps at the bottom of the hill, V-ups at the top.

11s complete, back to mosey. Pit stop at the restrooms – Charger suggests another set of 11s while we wait for the Q. Easy-ups and Merkins.

11s complete, Wall Ball suggests holding pattern in the parking lot: Bear crawl to the top, 25 merkins, lunge back, and 25 squats.

Still no Q, back to mosey. Biscuit suggests 5 merkins and 5 big boys at every light post, to keep us from moving too fast for Q to catch up. Followed this pattern all the way from the restrooms around the park by the flagpole to the AO.

Still no Q. Mayberry suggests rolling the exercise die while we wait. Many planks.

Hey, it’s 7:00. Oh well. No Q ever showed up. Maybe next week!

MARY:
Planx and Planx and Planx
COUNT-OFF & NAME-O-RAMA
5 PAX today
CIRCLE OF TRUST/BOM:
Garrison Keillor sign-off: “Be well, do good work, and keep in touch”. Plus, in light of his harrassment scandal: “Keep your hands to yourself”. Which is also appropriate in today’s environment.
MOLESKIN:
Extra kudos to Charger… Right up until 6 it looked like a choice between a beatdown and donuts. Charger picked a beatdown.
ANNOUNCEMENTS:
Murph on Memorial Day at the Pound. 10th anniversary at Cape Fear in January.

COVID by the Cove

THE SCENE: 40s and clear. Atypical May morning. Isn’t that funny? Simply adding or removing a space completely reverses the meaning of that sentence….
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x20 IC
Cherry Pickers x5 IC
Rockettes x15 IC
Hammy Crampers x10 IC each leg
Monkey Humpers 4ct x20 IC
LBAC x 20 each way
OHC x 20

THA-THANG:
Grab a CMU and head to the bottom of the Matterhorn

COVID-19 workout – 19 reps of each:
Curls (4ct)
OHP (one arm, 19 each)
V-Ups
Iron Mikes
Decline merkins

Of course, COVID-19 leads to Respiratory Distress:
AYG to the top of Matterhorn.
30s stargazer OYO, then plank for the 6.

Return to the bottom of the hill, R&R

Mosey back to AO, curls and OHP on the way.
MARY:
4-ct crunches IC x25
Flutter Kicks IC x25
Side Crunch IC x15 each side

COUNT-OFF & NAME-O-RAMA
<10 plus a couple spares.... CIRCLE OF TRUST/BOM:
Urban legend says it takes 21 days to form a habit. Of course, this is an overgeneralization, but… Lockdown was more than 21 days. What habits did you form? Maybe some good, maybe some bad… Step back and evaluate. As things loosen up over the coming days/weeks, make the effort to keep the good and do away with the bad!
MOLESKIN:
One of my bad habits was not working out… That second trip up the matterhorn this morning was a painful reminder of that.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

A Numbers Game – Truck Stop Edition

THE SCENE: Suspiciously chilly……character-building chilly.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • My name is Steam and I’ll be your QIC this morning – thanks for having me.
  • Couple of things before we begin:
    • Not a professional
    • You’re here on your own volition
    • If you need to modify anything we do this morning – feel free to do it – but push yourselves and the men around you – we have some work to do.
  • No FNGs
  • Reminder of social distancing guidlines – 10 PAX present so that’s good


WARM-O-RAMA:

  • SSH: 11×4 IC
  • Rockette: 11×4 IC
  • Imperial Walker: 11×4 IC
  • Squat: 11×4 IC
  • Merkin: 11×4 IC
  • Baby Arm Circles: 10×4 forward IC // 10×4 backwards IC

THA-THANG:

[ The Truck Stop 500 ] 

  • Around the median of the AO parking lot
  • POC (Points of Contact)s:
    • Both ends of the median
    • Middle light in between the 2 ends
  • Each POC = 2 exercises – 25 reps each
  • Ends: SSHs & Squats
  • Middle: 4 count Merkins (Army) & Bobby Hurley’s
    • ^^^These sucked ^^^ – character was built and arms and shoulder were destroyed
  • 2 laps = Truck Stop 500

(Mosey up towards the fields)

(Every light = 5 squats —> 3 lights of this)

(Q gave PAX the choice of executing the Tunnel of Love across the soccer field or doing 11s – you’ll never guess which one was the unanimous decision…..)

[ 11s ]

  • Burpees & Squats
    • 1 burpee & 10 squats to start

(Continue Mosey towrds the playground by Watt Road)

  • Every light = 1 good merkin (good form)
    • 3x

[ Nickel – Dime – Quarter ]

  • 3 POCs within the parking lot off of Watt Road
    • 1st POC = nickel (5 reps)
      • 8 Count Body-Builders/Man-Makers
    • 2nd POC = dime (10 reps)
      • Hand Release Merkins
    • 3rd POC = quarter (25 reps)
      • Squat Jumps
  • Rinse and Repeat once

(Continue mosey around baseball field)

  • 1st light = 5 SSHs
    • 2nd light: 25 SSHs
      • 3rd light: 125 SSHs
        • 125 SSHs broken up into increments of 25 – with 5 incline merkins in between

(American Indian Run back to AO parking lot)

(10 minutes to go)

  • 1st 5 minutes:
    • Mirroring the Truck Stop 500 – at each end of the median in the AO parking lot = 25 squats
    • Slow mosey around to the other end
    • Hit 100 total squats or until 5 minutes is up
  • Last 5 minutes: Mary below

MARY:

[ Core 4 Finisher ]

  • Flutter Kicks: 25×4 IC
    • 5 seconds of rest in between
  • American Hammers: 25×4 IC
    • 5 seconds of rest in between)
  • Hello Dolly’s: 25×4 IC
    • 5 seconds of rest in between
  • LBCs: 25×4 IC

fin.

COUNT-OFF & NAME-O-RAMA

10 PAX – No FNGs

CIRCLE OF TRUST/BOM:

The story of Jacob, Rachel, and Leah —> What happens when your will is Rachel but God’s will is Leah?

MOLESKIN:

The story about Jacob, Rachel and Leah (Genesis 29:15-25)

I’ve been listening and following some sermon series’s by a guy named Jerry Flowers in TX. I’ve really enjoyed his sermons and how they’ve challenged me to think and reconnect during this time. This one in question for the BOM today comes from his “Try Me” series, the first one actually – talking about the story of Jacob desiring and working 7 years for Rachel, but actually receiving Leah instead. Jerry had such an interesting and powerful take on this, that it was too good not to share, so let’s break it down. Here are some of my initial notes:

  • Jacob wanted Rachel so bad. So bad he worked 7 years for this woman. 7 years of hard labor for this woman. 84 months. I’m pretty sure I’ve never worked for a woman (or anything consistently) for straight-up 7 years> Married men – maybe/probably.
  • Jacob loved Rachel – but his desire to pursue Rachel was distracting him for what God actually needed him to focus on – Leah.
    • Jacob did not want Leah – he wanted Rachel. But he was given Leah. Unpack that mentally for a moment in real life.
    • BUT….when he was given Leah – he still chose to pursue Rachel – at the cost of 7 years of his life.

Now this part really gets me – I’ve never made this connection before and dang y’all….hold on.

  • Leah has a son named Judah with Jacob.
  • PAUSE – go to Matthew 1 to read the lineage of Jesus.
    • Matthew 1:1-2 —> ” The book of the genealogy of Jesus Christ, the son of David, the son of Abraham. Abraham was the father of Isaac, and Isaac the father of Jacob, and Jacob the father of Judah and his brothers, “
    • Fast forward through the lineage to verse 16 —> “and Jacob the father of Joseph the husband of Mary, of whom Jesus was born, who is called Christ.”

 

  • Without Judah being born by Leah, with Jacob, the lineage of JC isn’t complete. ………….

 

  • So check this —> Judah was the son of Leah –> the woman that Jacob never wanted —> but what he didn’t want, the Father needed —> it was so critical for Jacob to get Leah, because it brought in the Messiah
    • What Jacob didn’t want – the Father needed. Jacob Didn’t want Leah, but God needed Leah for Jacob’s life for a MUCH bigger purpose/story, then just working 7 years for a woman.

 

  • God’s will for Jacob’s life was always Leah – even as Jacob was chasing tirelessly, working extremely hard, and pursuing Rachel. The entire time. Even in those 7 years.

So the question has to be asked men – when we want Rachel for our life, but are given Leah, what do we do?

  • We might have worked for “Rachel” SO HARD – pursued and chased after it for so long – but what if God’s will in our life is actually Leah?
  • And a lot of times I think it’s easy for us (me for dang sure) to come to the Father saying “I wanted this” or “This is what I thought you had for me and wanted for me” or “Do you not see how much I have been working towards this?” – BUT if God’s will for our life doesn’t lie with whatever our “Rachel” is, it will die. Because sometimes when we’re focused on the wrong thing, God will allow certain things to die so we can focus on what’s going to help us to live – His will for our life. When God doesn’t have your attention – He will disturb what does
    • I mean – take a look around – our world is interrupted/disturbed. What has your attention?
    • For such a time as this – I think we are literally in the middle of this – an invitation to refocus our intention on what matters. The Lord is orchestrating this for a reason – and I think it has something to do with the invitation to refocus on me and come to me and find rest. Lay down your Rachel and let me bless your life with my will – “Leah” – whatever that may be.
    • Because what you may not want (this COVID situation, work situations, fill in the blank) – the Father may need to produce Judah out of your life and story for a much larger purpose.

So what is your Rachel, your Leah, your Judah? Maybe it’s still being fleshed out, maybe you’re in the middle of this wrestle like I am. I didn’t stumble on this sermon/message on accident I can tell you that. This hit home in a way I didn’t know home could get hit. 1000%. I’ve included the sermon link below, if you care to watch it – I hope it challenges and moves you as much as it did me.

Sermon link tied to the BOM —> https://www.youtube.com/watch?v=5O0f1FWO_hI

ANNOUNCEMENTS:

 

  • 2020 F3 Dad’s Camp: get in touch with Gibbler for more info. Great time for the kids!

 

  • 2020 Murph Challenge: Monday, May 25th –> Dog Pound AO – get in touch with Mayberry for any questions. “If not me, than who?”

 

  • F3 Hike: Saturday, May 16th – get in touch with Abscess or Steam for more info. There’s a cal event in the main F3 GroupMe – look for an event in Slack soon.

 

  • F3 Morristown Pre-Launch Q101/GrowSchool: Saturday, May 23rd – Frank Lorino Park, Morristown, TN – 7am. Clown cars and HIM highly encouraged to go if able

 

  • F3 Morristown Launch: Saturday, June 6th – Frank Lorino Park, Morristown, TN – 7am. Clown cars highly HIGHLY encouraged to show out for the initial launch Q for this new region we’re helping plant

Nose to the Grindstone

THE SCENE: Low 50’s and rather moist
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High knees with a round of burpees followed by 15 Imperial Walkers, 10 tempo Merkins, 6 cherry picker a, a Little o’ This, a Little o’ That, and some trunk stretches
THA-THANG:
Mosey to the outhouse for 10 step-ups on each leg and then head to the parking lot island.

  • 40 x squats
  • 40 x merkins
  • 40 x side straddle hops
  • 1 lap around the island
  • Rinse & repeat for 5 rounds

After Wagon Wheel made that look way too easy, we moseyed up to see Dwayne the Rock Johnson and get 50 overhead claps.

While moseying back to the AO we found Mayberry running by himself in circles in the parking lot. I think the rain really gets to him.

MARY:
We went around the circle picking exercises and here’s what we came up with:

  • 20 x big boy sit ups
  • 20 x slutter kicks
  • 20 x box cutters
  • 20 x v-ups
  • 20 x American hammers
  • 20 LBCs

COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
F3 QSource 1.7: Shieldlock

Man can only observe what is in front of him, he must work with a group so that someone else can watch his six. This is why we hold each other accountable and work as a PAX.

MOLESKIN:

ANNOUNCEMENTS:

Positive or Negative

THE SCENE: Insert info about the weather, etc.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Insert information about the warmup.
THA-THANG:
Start with a mosey to the pull up bars.

Randomly assigned:

Roll the dice- odd number go down the hill and do exercise, even go up the hill and do exercise. Number represents rep qty. always do 5 pull ups before you roll dice. If you roll doubles go back and do 5 more pull ups before running off. Exercises are:

  • merkins
  • iron mikes 4-ct
  • wide Merkins
  • lunges-per leg
  • diamond Merkins
  • squat jumps
  • shoulder tap Merkins

Told what to do:

Mosey around the corner to the sign and do 10 of  all of the above exercises.

Choose what you want to do:

Mosey to bottom steps . 3 exercises of your choice qty of 10.

MID WORKOUT MINI BOM: The three sections of the work out were parallels with our lives. The first section was Chance, when things happen in our lives without our control or anyone else’s. Although I don’t believe in Chance, God is always in control, it’s not necessarily something we see coming or can plan for. We can either take it positively or negatively. We can either work hard at work were dealt with or we can complain and break down because we are not in control. The second area was being directed or told what to do. Many of us have issues with this as we are brought up to be leaders and sometimes following orders is difficult. We can either take it and do what we’re supposed to do or moan and groan and say I would do it this way instead. The third area was our own choices. Where we are  able to dictate what we do in our lives. We can either live our lives in a positive manner we can live our lives in a negative manner. For all three of these scenarios, we need to ask ourselves what are we trying to accomplish. Are we going to be a blockade, or are we going to be a driver. And that’s all Tank has to say about that.

La-z-Boy takes over as Tank had to take his momma to the airport.

 Crawlbear up the stairs going towards the Rock, Rocky Balboa’s at the top, 25 OYO Merkins, 25 OYO Squats

mosey to AO

MARY: 

no time for any of that drama

COUNT-OFF & NAME-O-RAMA
12 pax
CIRCLE OF TRUST/BOM:
La-z-boy shared a great blog about the 43 best Jocko quotes. We will add it to the weekly email next week.

43 Bad-Ass Jocko Willink Quotes That Will Pump You Up

MOLESKIN:
Good work in the rain today. Pull up bars a awesome!!!!
ANNOUNCEMENTS: