F3 Knoxville

Tag: Mustard

OLD SCHOOL BUFF

THE SCENE: Too nice. 60s.
F3 WELCOME & DISCLAIMER ✔
WARM-O-RAMA:
Cherry Pickers, Good Mornings, Windmills, Tempo Merkins, Plank Jacks
THA-THANG:

  • Mosey to guardrail.  Perform 25 Dips, Lunge across road to opposite side, 25 Squats, Lunge back. (3 rounds)
  • Mosey to small upper parking lot.  Stand at parking stripes facing curb. Bear crawl to curb, 25 Merkins, Crawl Bear back. (3 rounds)
  • Mosey down road toward Sophomore Hill (SH), 1 Burpee at every tree along the way. Pause for 10 Diamond Merkins at the end.
  • Mosey to top of SH, stopping twice for Merkins and Werkins along the way.
  • Half of the PAX doing AMAP Pull-ups at the rail bar while other half lunges across parking lot and lunges back.  When lunging group reaches halfway point, Pull-up PAX switch to underneath grip on bar. (2 rounds)
  • Mosey to Coupon Pile, grab a coupon.  25 curls, 25 Tri-cep Extensions, 25 Squats with coupon (3 rounds)
  • Mosey back to Flag, stopping for 50 dips and 25 Merkins at the brick wall.

MARY:
(IC) 25 LBCs, 20 Flutter Kicks, 15 Pickle Pounders
COUNT-OFF & NAME-O-RAMA
9 for Boot-camp, 7 for RUSH (1 FNG)
CIRCLE OF TRUST/BOM:
Shared a short story out of the book, “No Hero: The Evolution of a Navy Seal,” called “Staying in your three foot world.”  In times of stress and worry – focus on 1) what matters most and 2) what you can control in the moment – ignore everything else.
MOLESKIN:
N/A
ANNOUNCEMENTS:
Ralph VQ on Friday

Spring to Action

THE SCENE: Perfect 67 degree morning, clear and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
High Knees, Mtn Climbers, Shoulder Tap Merkins, Moroccan Night club, Side straddle hops
THA-THANG:
Fun-dian run through courtyard. – A chaotic scramble of two lines running through the courtyard.  Each leader gave up the lead by introducing an obstacle.  (Jumping over benches, bear crawling, snaking through trees).  Then planking till the back of the line made it through his obstacle.

Took a nice mosey of tour of 6 stations

  • Tricep Dips in courtyard
  • Burpee in parking lot (one we seem to never use)
  • Merkins at the stop sign
  • Squat Thrusters by CMU pile
  • Pull Ups at the pull up bars
  • Leg raises on the loading doc

Got into team of 4.  Each team could earn points (Springs) at each station.  The more of an exercise cumulative points, the more springs the team brought back.  Teams would then do core exercises till “released” by the next team to arrive. (this only sort of worked)
COUNT-OFF & NAME-O-RAMA
Welcome 2 FNGs!    5K’s 2.0 Sunrise

Welcome Buttons – glad you made it out to clown around with us.

CIRCLE OF TRUST/BOM:
You all inspire me. I push way harder out here than when I work out on my own.
There is a risk we only push on the physical things and we have to have the humility to express that we don’t see our own blind spots in other areas of our lives.
In prepping for this morning I discovered I was treating the spiritual discipline of reading as a chore. I’m not much of a reader. I was afraid of the length of Psalm 119. But just as you may dread 100 burpees, doing it is live giving, full of awesome verses like:

Give me a helping hand, for I have chosen to follow your commandments.  Psalms 119:173

Jesus faithful provided his promised helper.

John 16:8 Nevertheless, I tel you the truth; it is to your advantage that I go away, for if I do not go away the Helper will not come to you, but if I go, I will send him to you.

The Holy Spirit is that helper and will talk to you through His word (and other ways)
If you don’t know that Helper talk to me about it in person, online -anywhere.
Challenge to you is to Read Psalm 119; it is life giving.

MOLESKIN:
Prayers for 2 Moms with major medical needs (Heart Surgery coming Friday and broken hip from a fall last week)  Prayer for our nation and the protection of those keeping peace

Being Content

THE SCENE: 47 degrees & beautiful today…no gloom
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

  • Cherry Pickers (IC) 4 CT X 10
  • Side Straddle Hops (IC) X 20
  • Baby Arm Circles Forward X 10 followed by Michael Phelps
  • Baby Arm Circles Backward X 10 followed by Michael Phelps
  • Windmills (IC) 4 CT X 10
  • Hand Release Merkins – OYO X 10
  • Tempo Squats (IC) 4 CT X 10
  • Mosey

THA-THANG:

McWherter Parking Lot (Light Pole to Light Pole)

  • PAX will run to each parking stripe and do various exercises from light pole to light pole
  • Early finishers will plank or Al Gore
  • Exercises included rounds of:
    • diamond push-ups X 50
    • wide merkins X 50
    • plank squats X 50
    • merkins X 50
    • squats X 50
    • Little Baby Crunches X 100
    • Burpees X 25
    • American Hammers X 100
    • Mountain Climbers X 50
    • Donkey Kicks X 25
  • Mosey to Bagwell Center

Bagwell Center – Dips & Step Ups

  • 3 Rounds of 15 Dips and 20 Step Ups/Box Jumps
  • Mosey back to AO

MARY:

  • Flutterkicks (IC X 25)
  • LBCs (IC X 20)
  • Pickle Pounders (IC X 21)

COUNT-OFF & NAME-O-RAMA

10 HIMS at the Bootcamp & 13 HIMS at RUSH led by Edit

CIRCLE OF TRUST/BOM:

Content – In a state of peaceful happiness

I’m typically not very flexible. I’m a planner and like to be organized. This pandemic has been terrible but a blessing.

Obviously, 70,000 people in the United States have died from the Coronavirus and the numbers will continue to grow.

I can’t travel for work, I’m now a home school teacher so I have learned to be more flexible and patience.

Last night, we tried to order Mexican food for Cinco de Mayo and couldn’t get through to anywhere so we decided to go to Taco Bell. All Taco Bell’s were packed!  We ended up getting our daughter Chick Fil A & my wife and I ordered wings from Wild Wing Café. We rode around listening to music and realized it was the first time the three of us had been in the car together for more than a month!  It was a great night.  We had fun and I felt blessed that we had food on the table.

Our youngest daughter, Alex, was going to Illinois for a week but my wife’s cousin, Mary, called last night that she and one of her sons have the Coronavirus. They’re sick but not feeling too bad. So, Alex isn’t going to Illinois next weekend but we’re hoping sometime in the next couple of months to see her cousins. I was honesly looking forward to a week without homeschooling so I could work a bit. However, that’s not in the cards so I’ll suck it up and just appreciate that I have a healthy daughter and enjoy the time I have with her and pray she will enjoy our time together and eventually get to visit her cousins in Illinois later this year.

Phillippians 4:11-13 Not that I am speaking of being in need, for I have learned in whatever situation I am to be content. I know how to be brought low, and I know how to abound. In any and every circumstance, I have learned the secret of facing plenty and hunger, abundance and need. I can do all things through him who strengthens me.

Joshua 1:9 “Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go.”

MOLESKIN: 

It was good to be on Q but no F3 for a couple of months & me travelling so much over the last 6 months definitely made me a little rusty on leading the Warm-O-Rama & BOM.

ANNOUNCEMENTS:
MOTHER’S DAY IS THIS SUNDAY – TAKE CARE OF THE MOTHER’S IN YOUR LIVES

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:

YOU CAN’T OUT-KING YOUR QUEEN

THE SCENE:  A steamy 59 degrees

F3 WELCOME & DISCLAIMER ✅

WARM-O-RAMA:

ALL IC: SSH x20, Imperial Walkers x20, American Hammers (4ct) x20, Merkins x15, Mountain Climbers (4ct) x15, Squats x15, Flutter-kicks (4ct) x 20, LBCs (4ct) x20,

Burpees OYO x10

THA-THANG:
Battle-Buddy up for some Partner Sets. Partner 1 does 10 reps while other holds position; switch and repeat until 100 reps is reached:

  • Merkins (or plank)
  • Squats (or Al Gore)
  • Flutter-Kicks (4ct) (or 6inch)
  • Shoulder Taps (or plank)
  • Jump Squats (or free throw position)
  • LBCs (or knees to chest)
  • Burpees (or stand and catch breath) – for this last one we did sets of 5 until 50 total reps completed.

Mosey to Large Student Parking Lot and rotate between bear crawl and lunges (switching at each parking lane), making our way across the lot (total distance around 120 yards).

MARY:
100 yard mosey repeats with dealer’s choice exercises at each end.  For practice, Q had three men who had not Q’d yet call the exercises the proper F3 way: Slappy, Nadia and Curveball all did great and are ready to Q!

COUNT-OFF & NAME-O-RAMA
24 Strong
CIRCLE OF TRUST/BOM:
Fitness is the first “F” for a reason.  Every day you make that decision to get out of bed, you swallow a pill that most men won’t – the Daily Red Pill (DRP). The DRP is the first of many bricks you lay that will solidify and start a process that steam rolls into having an effective day as a dad, a boss, a neighbor, whatever. You cannot effectively lead unless you get your body right first. We come out here and suffer together to get fit. Once our bodies are right, we can then effectively lead in our daily circles.

There is an old saying in F3: “You can’t out-king your queen.”  With The game of Chess as a comparison, the King represents your fitness, the Queen your diet. We all know that in chess while both are important, the Queen is the most valuable player  on the board. You lose your Queen and it’s not long until the game is over. Similarly, you will never be able to out-exercise a bad diet. If you are really serious about becoming a better leader, the First F requires dietary discipline. Find what works for you. For me, it’s Calories in v. Calories out.  I track my food intake and you should too. It can be a real eye-opener for those that never have.  You can’t out-King your Queen! ISI!

MOLESKIN:

ANNOUNCEMENTS:
JUCO CONVERGENCE 3-28