F3 Knoxville

Tag: Mr Jinxy

Nippy Evening at the Asylum

THE SCENE: 32 F, partly cloudy, breezy – “nippy”.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC 12
Arm Circles -forward  thumbs down – IC 12
Windmills 20
Cherry Pickers IC 12
Merkins 15

THA-THANG:
I

Bataan Death March – (3 SSH) to end of West Lot
15 Burpees
Mosey East to Big Lot across from AO
Partner Up, each team grabs a CMU
One on CMU(A) repeats the “A” exercise while  the other Moves to the opposite side of lot (B) and completes the B exercise. B returns and the A person moves to the B exercise
Part 1:
 (A) CMU Merkins (move from one side of CMU to the other- Merkin on each side)
(B) Bernie Sanders – then 10 Jump Squats 10, then sprint back
then 20, then 30
Part 2:
 (A) CMU Curls
(B) Bear Crawl – then Imperial Walkers (each leg)  (10), then sprint back, then 20, then 30
Part 3:
 (A) CMU Presses
(B) Sprint – then BBS (10), then sprint back, then 20, then 30
Rinse and Repeat with just 20 each Part (1, 2, 3)
Rinse and Repeat with just 10 each Part (1, 2, 3)

MARY:
None
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Sometimes as leaders, we need to hand off a task or assignment instead of doing it ourselves. We may have done this task many times and are good at it and have been previously recognized as a job well done, but, we should know when its time to step aside and give the ball to someone (who is ready) to take the lead and take the subsequent recognition/glory and lessons. This is how we teach and build others. God will find something else for us to do in time.
MOLESKIN:
We are praying for a fast recovery for Pinto
ANNOUNCEMENTS:
none

Where’s Land?

THE SCENE: Raining like crazy, temp about 50 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
At the Northern ball fields pavilion:  20 Side-straddle hops, 15 Plank Jacks, 10 Cherry Pickers, 10 Windmills, 7 Little Baby Arm Circles forward and backward, 5 Wide Arm Circles forward and backward
THA-THANG:
Totem pole with the following exercises:

  • Burpees
  • American Hammers
  • Decline Merkins (using bench of picnic tables)
  • Bench Dips
  • Mountain Climbers

Sprint to CMU pile to pick up CMU’s and bring back to pavilion.

20 Hello Dollies.

Next, we circle four corners of pavilion, bear crawling from Corner 1 to 2 and Corner 3 to 4 while lunging from Corner 2 to 3 and 4 to 1.  We will circle the four corners three times doing the following exercises at each corner:

Corner 1:  1. 20 merkins.  2. 20 shoulder taps.  3. 20 dive bombers

Corner 2:  1. 20 diamond merkins.  2. 20 bottle openers.  3. 20 Carolina dry docks

Corner 3: (with CMU’s)  1. 25 overhead presses.  2. 25 curls.  3. 25 rows.

Corner 4:  1. 15 mountain climbers.  2. 10 burpees.  3. 15 plank jacks.

Next, we take CMU’s back to CMU pile and sprint back to pavilion.

20 Box Cutters.

Next, we do a shortened totem pole with the following exercises:

  • Squat jumps
  • Big boy situps
  • Picnic table pull-ups
  • Bench jumps

MARY:
We finish at the pavilion with leg stretching exercise from plank position.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Words from Sermon by Michael Gerson who gave sermon at Washington’s Memorial Cemetery about God lifting us up at times of despair.
MOLESKIN:
Prayers for Cheatsheet and his family as Cheatsheet’s grandmother, Mary, has passed away and is now in heaven.  Prayers for Pinto who is recovering from heart attack.

Card Games

THE SCENE: Rainy Thursday Evening around 40 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
20 Side straddle hops
10 Cherry Pickers
10 Figure 4’s each leg
10 Curtsy Lunges each leg

THA-THANG:

Played with a deck of cards

  • 2-5 Face Value 4 count MTN Climbers
  • 6-10 Face Value, J-A 15 reps
    • Clubs = LBC’s & Big Boys
    • Spades = Flutter Kicks & Hello Dollys
    • Hearts = Box Jumps & Smurf Jacks
    • Diamonds = Tempo Merkins & Regular Merkins
  • Joker = 10 burpees

Ran one lap around parking lot the started Pancakes and Lunges

Bear Crawl across outdoor chapel, 20 bobby hurleys, crab walk back
Lunge across outdoor chapel, 15 squats, lunge back

One more lap around parking lot

MARY:
2 Minute Planks
COUNT-OFF & NAME-O-RAMA
Also had J Lo with us as #8 but didn’t see his tag
CIRCLE OF TRUST/BOM:
quoted Warren Buffet about reaction. ” you will continue to suffer if you have an emotional reaction to everything that is said to you. True power is sitting back and observing things with logic. True power is restraint. If words control you that means everyone else can control you. Breathe and allow things to pass.”

Cited this to make the point that in a world where everyone seems to have a negative reaction to everything done or said, be a positive one if you have to react at all.  If we start at home and lift one another up, who knows how that will translate in life for the person who is being negative.  People don’t always remember what you do but they do remember how you made them feel.

MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.

Rainy and Cold Asylum

THE SCENE: Heavy Rain, 39 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

SSH  IC 20
Arm Circles -forward  thumbs up – IC 15
Arm Circles -forward  thumbs down – IC 15
Big Arm Circles -forward  thumbs up – IC 15
Cherry Pickers IC 20

THA-THANG:

IN Da Chapel
10’s
Sloow Merkins IC – 1 , then arm thrust straight up x2, then 2, then 4 x arm thrust, etc til 10 + 20
11’s – increase by one
American Hammer (4x)  – Jump Squats
Mountain Climbers (4x) – BBS
bobby Hurleys  – Alabama Ass Kicker
Grab a  CMU
25 pull ups
25 Rows
25 Push Ups
On sixes, pass the CMUs in line with legs up – 12 X
Squat Potato – line up in Squat position, pass CMU down line
LT Dan’s for 2 mintues
4 Minutes of planking

MARY:
Insert information about any additional post-THANG work (if applicable).
COUNT-OFF & NAME-O-RAMA
@sparkler, @Jinxy, @lillydipper, @high heels, @iceman, @J-Lo
CIRCLE OF TRUST/BOM:

Martin Luther

They gave our Master a crown of thorns. Why do we hope for a crown of roses?”

Revelation 14:13

Then I heard a voice from heaven say, “Write this: Blessed are the dead who die in the Lord from now on.” “Yes,” says the Spirit, “they will rest from their labor, for their deeds will follow them.”

MOLESKIN:
Praying for @abscess family, @Iceman’s friend, the Smith’s in AZ and @Pinto
ANNOUNCEMENTS:
none

Deck of Chaos

THE SCENE
43 and clear but wet

F3 Welcome & Disclaimer

THE THANG
COP
SSH 4ct x30 IC
Tempo Squats 4ct x15 IC
Tempo Merkins 4ct x15 IC
Imperial Squat Walkers 4xt x15 IC

Line up on curb for the following…
Rocky Balbos x20 IC
BAC Fwd x10 IC
BAC Bkwd x10 IC
Rocky Balbos x20 IC

Line up on the curb.

Deck of Chaos
The deck of cards determines our destiny!
For all suits with a card value of 2-6 = Suicides based on the value of the card.

  • Example: draw a number 4 card (4wo Cone touches): Run to Cone 1, back to Start, run to Cone 2 and back to start. run to Cone 3, back to Start, run to Cone 4, back to start. Done.

For the rest of the deck, perform the number of reps based on the value of the card according to the list below:

  • Face Cards = 15 reps
  • Ace = 21 reps
  • Jokers = run to the top of the hill and back to the curb.

The exercises are as follows:

  • Hearts: Burpees
  • Spades: 4c Squats
  • Clubs: 4ct Flutter Kicks
  • Diamonds: 4ct Merkins

We were just 6 cards shy of finishing the deck, that’s my bad.  Next time will probably stick with single count rather than 4ct on the exercises (except for Flutter Kicks).  That should put the PAX right where we need to be to finish the whole deck

COT
Number off and Name-O-Rama – 30 PAX including 1 FNG – Zillow

BOM
Grit – Grind – Grace

For me, they sum up the mindset a HIM needs to wake with each morning to make sure he takes his DRP and gets better.

  • GRIT – Defined as “courage and resolve; strength of character”, this is the mindset a HIM has to have if he is going to have the impact on the world that he longs for.  Everything starts in the mind.  There will always be 10 reasons to not do what is good and right…GRIT finds that one reason to press forward and makes it happen.
  • GRIND – This is where we do the work to get better.  Where we put GRIT to work.  It’s not enough to think about, we need to get dirty.  It’s not easy, it’s not supposed to be.  The challenge is what fuels growth.  Whether it is physical, mental, relational or spiritual if we are going to get better we MUST put in the work.  The GRIND is where a HIM applies his GRIT to get better and makes his world better for others.
  • GRACE – This final point reminds us that none of us are perfect, that we all need outside help.  No man reaches his full potential alone, no one.  The very life we live is a grace.  No greater display of grace in all of history than Christ on the cross.  The key for a HIMs is to see the GRACE that surrounds him and draw strength from it and then be an agent of grace in the lives of those around him.  GRACE fuels humility, teachability and flexibility, three key attributes of very good leader.  Today we got through by ensuring that the man on our left and right got through.  The Fellowship of Suffering is a extreme grace in our lives that hones us to be the best we can be.  As we both receive and extend grace in every area of life we mature into men of impact.

Every day this week we have an opportunity to exercise GRIT, GRIND and GRACE.  The thing is, no one can force it upon you.  You have to choose it, commit to it and then see it done.  So let’s do this.

Submitted by,
Cap’n Crunch