F3 Knoxville

Tag: Music City

This One’s for Jinxy

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THE SCENE: Sunny, slight breeze, mid 60s… not bad.  Not bad at all.
F3 WELCOME & DISCLAIMER

My BACKBLAST disclaimer is that I’m writing this for Mr. Jinxy, who was crying about doing one.  “I don’t know how to do it… the line spacing is all messed up… do I need to do it?  Wah wah wah…” So I’m just doing it for him this time.  THIS time.

I think he got through the welcome and disclaimer without too many screw ups.  I was Q2 for the beatdown, due to having more than 10 people show up (#covidsucks), and was frantically scanning the workout he printed out and handed me, oh, five whole minutes before starting.  Gave me PLENTY of time to try to figure out what the <radio edit> he had in mind.


WARM-O-RAMA:
We did some warm up stuff.  I recall SSH, Cherry Pickers, Tempo Squats, BACs… again, I was trying to kind of stretch and decipher his workout at the same time.
THA-THANG:
Mosey down Roadshow Run.  Nickle/Dime/Quarters along the perimeter trail (run 1 light, do 5 reps of exercise, then 2 lights do 10 reps, then 5 lights, do 25 reps).  Exercises: American Hammers, Burpees, Merkins, CDDs, Bobby Hurley’s, BBSs.

Mosey to Field of Dreams.  Bernie up the hill at the side of the field 3 times, doing 20x jump squats, deep squats, star jumps.

Four corners around Field of Dreams.  Run one long side, Bernie the other.  Bear Crawl on the short sides.  At the corners to 10x BBS, Flutter Kicks, Hello Dolly’s, Elbow to Hand Planks.

Mosey to the bench on the hill near the Admin Building.  This was a long uphill mosey, and the suck factor was pretty high.  Brick almost lost it, but he held on like a champ. Abscess: “I would NEVER do this all by myself.” I heartily agree.

MARY:
Capain Thors, Leg Lifts, maybe one other thing?  I was kind of making stuff up at this point.  Jinxy’s group was late (sooo typical), so it was just us doing the Mary.
COUNT-OFF & NAME-O-RAMA
15 Strong, including two FNGs (one of whom was Pluto’s 2.0), who we named Utah and Crank Bait.
CIRCLE OF TRUST/BOM:
Jinxy had a bad day and told us all about it. We were super sympathetic.  He said something really awesome about getting joy out of setbacks.  I’m getting a #&%^-ton of joy out of the setback of having to write his backblast.  That’s for DANG sure.
MOLESKIN:
Impressed with the strength of Brick’s stomach, but was a bit disappointed about not witnessing merlot spillage.  Nice to see a good crowd out in the Fake Gloom.
ANNOUNCEMENTS:
None

No CMU Left Behind

THE SCENE: Respectable. Meaning in the 50s. Also light drizzle occaisionally. Just enough to cool you down a bit, not enough to actually get wet.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x30 IC
TN Rocking Chair x15 IC
8-ct Magic Mikes x10 IC (Fwd lunge, return, rev. lunge same leg, hands on the ground, bring fwd leg back and up in the air, merkin, return to standing)
LBAC x20 each way IC
Grady Corns x20 IC
Crabettes x10 IC

THA-THANG:
Head over to the CMU pile. Each PAX grabs one and comes out to the corner of the parking lot.
5 reps of exercise on card, then back to the pile for another CMU, 10 reps, another CMU, 15 reps until all CMUs are gone.
After all CMUs are at the first corner, repeat at second corner, moving all CMUs to the second corner.
Exercises:
-Thrusters
-BBS
-Merky-Derky (Plank w/ hands on block, merkin, bear crawl until feet on block, derkin, crawl bear back. That’s one. Audibled to 5-10-10 instead of 15)
-Lawn mowers

That’s all 4 corners… However, the cards have 2 sides.
-One-hand OHP
-Pull-over get-ups (from your six, reach CMU overhead and touch ground. Bring CMU back up and past your knees, stand up)
-CMU Wine Mixers
-Would have done curls, but ran out of time!

MARY:
No time today.
COUNT-OFF & NAME-O-RAMA
7 PAX for 21 CMUs
CIRCLE OF TRUST/BOM:
Proverbs 3:5-6
New International Version
5 Trust in the Lord with all your heart
and lean not on your own understanding;
6 in all your ways submit to him,
and he will make your paths straight.

So… What’s on my heart today? Yesterday was tough. My wife’s mother, who is in the later stages of Alzheimer’s, moved into our house Saturday. Yesterday we ended up juggling care for her, work, school, shopping, home repair, dinner, and extended family drama. Lying in bed afterward (and honestly wishing at that point that I wasn’t on Q today), I wondered how many more of those days were to come, and how many I could take. This verse came to mind, reminding me again to keep actively putting my trust in Him, specifically both in heart and mind. I wish I could say I was in that place… But I know that’s where I need to be, and pray for strength to get there.

MOLESKIN:
PAX handled everything with aplomb today… Gotta step it up a bit next time!
ANNOUNCEMENTS:
None this week…

Mostly burpees. Lots of burpees

THE SCENE: Upper 30s (heat wave after lots of days in the 20s)
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
SSH x 20 (IC); Imperial Squat Walker x 15 (IC); BAC, forward and reverse x 11 each (IC)
THA-THANG:
Mosey to the cloud; 100 burpees OYO;

As you finish the burpee challenge, move to the adjacent parking lot for some blackjack, a/k/a 21.  20 merkins, run to other end, 1 BBS, run back for 19 merkins, run to the other end for 2 BBS, so on and so forth.

Cut blackjack short after everybody is done with burpee challenge and mosey to Circus Maximus for Doras.  Partner runs a lap while other partner does reps.  50 CCDs, 200 jump squats, 300 LBCs;

Mosey back to AO

MARY:
Just enough time for 2 full minutes of elbow plank.
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
We’ve got a lot of rancor in the world.  So many people are angry.  Let’s be kind, let’s turn the other cheek, especially with those that upset us the most.  The world needs more kindness.
MOLESKIN:
Praises for Cheatsheet’s dad being out of the hospital and on the mend.
ANNOUNCEMENTS:
The Asylum needs volunteers for the Hardship Hill build team.  Please help. Code Brown is leading.

Abscess Turning 50 Makes for a Tough Q

THE SCENE: 50s, calm, cool, collected

  • No FNGs

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam and I’ll be your Q IC this morning
  • 1) I’m not a professional (depends who you ask)
  • 2) You’re here on your own volition (unless someone is forcing you to be here – then come see me afterwards) – thank you for choosing to be here this morning
  • 3) Modify as you need BUT push yourself and the men around you – we came here to work, so let’s work.


WARM-O-RAMA:

In Honor of Abscess’s 50th:

  • SSH (Side-Straddle Hop): 50 x 4 in cadence
  • Baby Arm Circles: 25 x 4 forward & 25 x 4 backwards in cadence
  • Tempo Squat: 25 x 4 in cadence
  • Tempo Merkins: 25 x 4 in cadence

THA-THANG:

  • PAX moseys to playground outside AO
  • Battle buddies assemble

[ There & Back & Back Again ]

  • BB1: 25 incline merkins on a bench
  • BB2: run to pavilion and execute 25 step-ups/box jumps (GOOD FORM = Extending legs all the way up) + runs back to recover BB1
  • R & R – each BB executes both stations twice
  • Lady Warriors of FIA enter the playground – F3 migrates to the pavilion

[ The Power of 4 (sucks) ]

  • Each HIM finds a nice table under the pavilion
  • Short Side #1 = 25 pull-ups
  • Long Side #1 = 25 incline merkins
  • Short Side #2 = 25 pull-ups
  • Long Side #2 = 25 decline merkins
  • PAX wall-sits until 6 is up
    • From the wall-sit position: @Waxjob gives a 50 count
    • Q leads PAX in downward vertebrae stretch
      • 1 vertebrae at a time going down and touching the ground, and 1 vertebrae at a time coming back up
  • PAX moseys back to AO

[ 4 Corners // Asylum 200 ]

  • Corner 1 of AO parking lot = 25 down/up merkins as a group
    • Mosey to Corner 2
  • Corner 2 of AO parking lot = 25 down/up dry docks as a group
    • Mosey to corner 3
  • Corner 3 of AO parking lot = 25 up/down squats as a group
    • Mosey to corner 4
  • Corner 4 of AO parking lot = 25 half-burpees IC as a group
    • 4-count led by Q (no merkin)
    • 5 counts were initiated by Q after 10 reps or 15 – this was a freaking smoke session
  • PAX gets a breather
  • Rinse & Repeat 4 Corners but backwards
    • Bernie Sanders from corner to corner for 2nd round

[ PAX moseys back to playground ]

[ Quarter Pounder ]

  • 5 dips
  • 5 incline merkins on the bench
  • 5 decline merkins on the bench
  • 5 box jumps
  • 5 Big Boy Sit-Ups with legs on the bench

[ PAX moseys to curb right outside the playground ]

  • 50 Irish Tap Dancers in honor of Abscess’s 50th
    • 50 4 counts take longer than originally thought = character building fun

[ PAX moseys back to AO ]

[ Toe the Line ]

  • PAX do down & backs across AO parking lot
    • Skip-jumps down + 5 half burpees at the end – Skip-jumps back
    • Karaoke down + 5 half burpees at the end – karaoke down
    • Jog down + 25 x 4 calf raises
  • Circle it Up

COUNT-OFF & NAME-O-RAMA
10 PAX – No FNGs
CIRCLE OF TRUST/BOM:

“Faith – someone who has believed in another person // fundamental believing in another person”

MOLESKIN:

(Matthew 8:5-13) – “Faith of a Centurion”

 

  • “If I believe really hard…Jesus will do this”
  • “I have to live in this moment believing in this person/people”

These are things I’ve told myself and maybe you have at some point too.

A challenge I’ve set for myself this week is what would it look like to have the faith of a muster seed // or faith like that of the centurion in Matthew 8.

Going back to “Faith – someone who has believed in another person // fundamental believing in another person” – for F3 for instance, I have faith that when I come out here, whether I’m leading or following, at least 1 HIM will be here in the gloom with me, pushing me to be a better version, and expecting me to do the same. I have faith in the Q to lead. I believe that. 

TPQs (Thought Provoking Questions)

  • Where do I lack the faith of a centurion?
  • What people/institutions/things do I fundamentally have faith in?
  • Who has faith in me?

Ties in with Proverbs 27:17 “As iron sharpens iron so one person sharpens another” —> having faith in one another to Keep the Faith & Fight the Good Fight

ANNOUNCEMENTS:

  • Make sure Abscess knows you didn’t suffer in vain this morning. Welcome him gladly into the RESPECT club, and be sure to post THIS Saturday at the Asylum for his 50th birthday Q.

Iron. Sharpens. Iron.

Stay In The Fight

THE SCENE: Insert info about the weather, etc.

F3 WELCOME & DISCLAIMER

  • Welcome to F3: Fitness – Fellowship – Faith
  • Name is Steam & I’ll be your Q this morning so thank you for having me

[ No FNGs ]

  • Couple things before we begin
    • I’m not a professional
    • You’re here on your own volition
    • Modify as you need to this morning but push yourself and the men around around here – they made a choice to be here and so did you – make it count.
  • ALSO – As your Q this morning:
    • I will have my ruck (no weight) with me the entire time this morning.
    • Feel free to throw your keys in there
    • There is CPR equipment and a med kit in there as well – in case of an emergency – it’s important everyone knows that.
    • I’ll also have my phone – we’re trying to get men on Q in the habit of having their phone on them, or at least having 1 phone in the PAX for emergency purposes. Better to have it and not need it than need it and not have it.

ALL THAT BEING SAID – LET’S GET TO WORK


WARM-O-RAMA:

 

  • SSH (Side-Straddle Hops): 25 x 4 in-cadence
  • Baby Arm Circles: 11 x 4 in-cadence (Front & Back)
  • Imperial Walker: 11 x 4 in-cadence
  • Merkins: 11 x 4 in-cadence
  • Mountain Climber: 11 x 4 in-cadence

THA-THANG:

Toe the Line:

  • Karaoke down
    • 2 burpees
  • Karaoke back
  • High knees down
    • 4 burpees
  • High knees back
  • Rockette down
    • 6 burpees
  • Rockette back
  • Sprint down
    • 8 burpees
  • Sprint back

(10 count)

(American Indian Mosey to lighted path by Northshore)

3s Company

  • every 3rd light: 8 up/down merkins in cadence
  • R&R until we hit the street

(10 count)

(mosey to in front of Everest)

Battle Buddy Crushers

  • Battle Buddy It Up
  • As a BB team:
    • in front of Everest: 11 BB situps each (WWII situps)
    • Mosey to the top of that little hill
    • Top of little hill: 11 half-burpees
    • Mosey back to in front of everest and hold Al Gore
  • New Battle Buddy it up
  • As a BB team:
    • In front of Everest: 11 BB high-five merkins
    • Mosey to the top of little hill
    • Top of little hill: 11 squat jumpers
    • Mosey back to in front of Everest and hold the plank
    • 20 SSHs all-together

(10 count)

(New Battle Buddy)

(American Indian Run back to AO)

TPQs (Thought-Provoking Questions) to On the Mosey Back to AO

    • 1) Why do you come to F3?
    • 2) What do you need to leave behind in 2019?

(Arrive back at AO)

At AO

  • Core-ter Pounder
    • 25 flutter kicks
    • 25 knee-sit ups
    • 25 LBCs
    • 25 Toe touches
  • Circle it Up –> Cash out with ATMs

COUNT-OFF & NAME-O-RAMA

17 PAX – No FNGs

CIRCLE OF TRUST/BOM:

I recently went and saw the new Star Wars movie, once on a date and once by myself – loved it both times, would highly recommend. There were a couple quotes that I pulled out of the movie that really got me:

  • “I know what I have to do but I don’t know if I have the strength to do it”
    • I hope you and I find ourselves in this position this year. Maybe we already have. I hope this position can remind us of our necessity of a savior and remind us that he’s far bigger than “fill in the blank.”
  • “The First Order wins by making us think we’re alone.”
    • Don’t be sad clowns. Isolation is a dangerous place for men. The First Order in the movie is representing the bad guys essentially. Creating perversions of the mind to trick the good guys into thinking they’re alone, hopelessness. There is a very real enemy and he thrives of making us think we’re alone. I hope I’m not the first to tell you that you’re not, but you’re not. I encourage you to fight against that theory this year. What we do here is only the launching point for out there. This is the huddle – the game is out there. You’re not alone and you have high impact men that will toe the line and lock shields with you here and out there.
  • “Good people will fight if we lead them.”
    • F3 is in the year-round $free.99 business of iron sharpening. High impact men want to be lead and need to lead. Everytime you come out here, you give another HIM the fighting chance to get a little bit better with you. Your battle buddy, your coworker, your spouse, your kids, your fill in the blank – keep them in the fight. Keep yourself in the fight. Now that fight may look different for you than it did last year, but stay in the fight. Whether that’s the 45 minute fight here in the gloom or a different kind of fight when you leave here, be the kind of HIM that lead people to Keep the Faith & Fight the Good Fight. Be the kind of HIM that keeps yourself keeping the faith and fighting the good fight.

ANNOUNCEMENTS:

F3 New Year’s Party THIS Friday @ Tank’s House: “F3 Knoxville is having a New Years party…kind of. Bring the wife, girlfriend/significant other or even a FNG. It’s going to be a fun night of fellowship to celebrate the new year! What to bring: a few bucks for the game tournaments, a small dessert or appetizer and BYOB. Tea and coffee will be provided. Make the HC now and let your wife/sig other meet the other idiots that you workout with at 5:30am!” @ 7pm at

Keep the Faith & Fight the Good Fight!