Pacman – Page 2 – F3 Knoxville

Mailbag Monday

November 28, 2022 Waffle House

We properly disclaimed!
Coolio bears all responsibility for anything that happens out there.
THA-THANG:
Today’s workout was sponsored by the pax and all the post-Thanksgiving mail that was received. It was an eventful long weekend and we were able to explore some of the more interesting details.

It’s true that none of us can outrun mortality, but practitioners of Junk Science can rest easy knowing that they’ve certainly, definitely, allegedly bought themselves a ten year delay.

Side straddles were hopped, shoulders were blasted, yoga-pose stretches were bungled, but with sincerity.

The Cloud awaited and on it we 5/10/15ed some Box Baby Box Rows.

Things got serious. We visited the Dark Webb. We made it all the way down to the famed Eighth Level, where the Q was beyond his ability to lead. It was the perfect time to Have a Nice Day.

We Curlsed for the girls, and then we got on the TB Rocket Ride, which is a little excursion on Cardiac in memory of certain Thanksgiving deprivations some of us may have endured in the past.

I had planned some bear crawling, but we ran out of time. Next Q.

CIRCLE OF TRUST/BOM:
A rabid HS football fan has me praying for justice and mercy.

ANNOUNCEMENTS:
DM Hands and tell him you’re coming to the Rocky Hill parade on Saturday!

Trio Co-Q Spirit Driven Appreciation at the Asylum

November 22, 2022 Sawdust

THE SCENE: Cool & crisp 26 degrees
F3 WELCOME & DISCLAIMER: Yes, all the things.
WARM-O-RAMA:
SSH, Merkins, Tie-Fighters, Windmills, Cherry Pickers, Rockettes, T-Merkins, Suicide Sprints with Bobby Hurley, Big Boys, Run up Baby Everest & Man Makers.
THA-THANG:

This was a spirit led Co-Q with Sawdust taking the Warm-O-Rama, Pac-Man taking a round & Snitch wrapping it up.

Pac-Man
- Pav-Lov Table Rows & Wall Sits (2 Rounds)
- Toe Merkins (4 sets of 22, for a total of 88)
- Up Cardiac with Burpees, Superman & Big Boys (2 Rounds)
Snitch
- Elevens with Step-Ups & Incline Merkins
- Elevens with Squats & Dips
- Down Route 66 with adding 2 LBC at each Lamp Post

MARY:
Not time for Mary.
COUNT-OFF & NAME-O-RAMA
We had a total of 5 HIMs, including Honeydew visiting from Shamrock.
CIRCLE OF TRUST/BOM:

Snitch detailed out the 5 languages of appreciation for those we lead:
1. Words of Affirmation
2. Time
3. Acts of Service
4. “Appropriate” Touch
5. Gifts

ANNOUNCEMENTS:
None to mention.

Quality Time With The Twins

November 19, 2022 Steam

F3 Q: 11.19.22 | Asylum Saturdays | 7am – 8am

[ The Scene ]

20s
Sunrise at 7:16am

[ 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 volition
- 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?

These are the twins – their name is Sandy. They’ll be our companions for today.

[ Warm o Rama ]

SSH: 20×4
- Cherry-Picker: 5×4
SSH: 20×4
- Windmill: 5×4
SSH: 20×4
- Imperial Walker: 5×4
SSH: 25

[ The Thang ]

(Demonstrate how to cary Sandy)

(Slow mosey to the top of Cardiac)

(1) 50s

5 rounds of 10 reps on a 1 count
2 POC: top and bottom
Each POC will be a round
- Top, Bottom, Top, Bottom, Top

R1 (Top)
- Top: Sandy curls (5)
- Bottom: Incline merkins (10)

R2 (Bottom)
- Top: Sandy squats (5)
- Bottom: Incline merkins

R3 (Top)
- Top: Sandy rows (5)
- Bottom: Incline Merkins (10)

R4 (Bottom)
- Top: Sandy chest presses (5)
- Bottom: Incline Merkins (10)

R5 (Top)
- Top: Sandy squat thrusters (5)
- Bottom: Incline Merkins (10)

Done — stay up top and knock out LBCs

(Mosey to the Hallam Rock, carrying the twins)

Knocked out 20 SSH straight up

(Mosey to The Coliseum)

(2) Around the World

Track: clockwise around The Coliseum
HQ: the 6 position
Split into 2 groups, 1 that ran the lap while the other did the sandy exercises
There will be an exercise that involves Sandy (5 reps) – which everyone does

Lap 1: Sandy chest presses
Lap 2: Sandy up/downs
Lap 3: Sandy drag throughs
Lap 4: Sandy E-Brakes

(3) Back n Forth Ping Pong

2 POC: roundabouts on either side of the overlook
1:1, 2:2, 3:3, 4:4, 5:5
The X to the right: merkins
The X to the left: squats
Carry the sandbag with you to one roundabout then drop it for someone else

(Mosey straight down to the bathroom building – chucking the twins down the hill)

(4) Sandy bear crowls

the guys with a Sandy will place both hands on the sandbag and use it to propel them forward 5x
The guys without are going to be doing lunges
Then switch on/off a Sandy until we get to the other side of the parking lot

[ Mary ]

SWS (Stretching With Steam)
ATMs

[ COT ]

# off – 13

Name o Rama

FNGs – 0

“Acts of Resistance”

What acts of resistance have you taken this week? For example, in a culture that breeds and breathes and encourages laziness and complacency, an act of resistance might be showing up to an F3 workout.or maybe an act of resistance is showing up to that hard conversation with a loved one or family member. Or maybe an act of resistance is not grabbing that 3rd beer or choosing to eat something different or putting down the phone at a certain hour of the day or night. Or an act of resistance might be just showing up somewhere like church or F3 or to something that’s good for you rather than allowing you to talk you out of it.

These small acts of resistance deter us from slipping into complacency, comfortability, and less than what God has called us to be as men.

There’s a great Star Wars quote about The Resistance: “They win by making us think we’re alone.”

Action Item as HIM

“But you, man of God, flee from these things, and pursue righteousness, godliness, faith, love, endurance, and gentleness. Fight the good fight of the faith. Take hold of eternal life to which you were called and about which you have made a good confession in the presence of many witnesses.” (1 Timothy 6:11-12 CSB)

Identity: You, man of God
Action: Flee, Pursue, Fight the good fight, Take hold

Gladiators at the Colosseum of the Asylum

November 3, 2022 Sawdust

THE SCENE: Low 50s and not too humid
F3 WELCOME & DISCLAIMER: Yes, all the things
WARM-O-RAMA:
SSH, Junk Science (40 Merkins on your own), Tie-Fighters, Windmills, Cherry Pickers, Rockettes & Grady Corns
THA-THANG:

Suicide Sprints with Bobby Hurley’s at the end of each run
Picket’s Charge with 1 Man Maker at Landings
25s at the Overlook:
1. Station
  - Calf Raises (4 Count)
  - Sumo Squats
2. Station
  - Box Cutters (4 Count)
  - Imperial Squat Walkers (4 Count)
3. Station
  - Box Jumps / Step-Ups
  - Dips / Derkins
4. Station
  - Big Boys
  - X-Factor (4 Count)
5. Station
  - Merkins
  - Gas Pumpers
6. Station
  - Lt. Dan’s
  - Hello Dollies

MARY:
Not time for MARY.
COUNT-OFF & NAME-O-RAMA
8 HIM’s made the morning grind
CIRCLE OF TRUST/BOM:
Focused on Luke 9:3 by not taking our baggage with us, but rather let the Spirit guide us. Especially when it comes to being a father. We should not always try to keep our children in a rigid box. Be flexible and willing to have fun with them. You can teach, be intentional and still have fun.

ANNOUNCEMENTS:
BROLYMPICS at the Asylum on 05-Nov-22. Coat & canned food collections.

A Blockee for You, a Blockee for Me

October 26, 2022 Rainbow

THE SCENE: Nice morning. Not to chilly.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
25 SSH on 4ct, Grady Corn, Windmills, and Imperial walkers…all 10 reps on the 4 count. Went to first corner of parking lot for 10 tempo merkins, second corner for 10 4ct flutters, 3rd corner for 10 4ct Mountain climbers, and last corner for 10 tempo merkins.
THA-THANG:
Carried cmu’s to the top of cardiac and left them there. Mosey’d down to the bottom. We performed 20 reps at the bottom, 20 reps at the first curve, 20 at the second, and then 40 reps with a cmu at the top. The exercises were as follows:

20,20,20 of Dry Docks with 40 OH press at the top

20,20,20 of Jump Squats with 40 weighted squats at top

20,20,20 of crab position dips with 40 tricep extensions at the top

20,20,20 4ct flutters with 40 flutters with cmu at top

Mosey’d back to AO parking lot for an abbreviated version of the “BLOCK-EE BOX” performing 8 in first corner, 7 in next, 6 and so on to 1.

MARY:
Had time for about 20 Freddy Mercury’s
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:
Psalm 146:8-11